Tuesday, February 25, 2014

Shoulder to Overhead, Deadlifts, Box Jumps


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See Class Schedule for changes starting this week.


Tips on avoiding injury
Danny Broflex: Episode 7 - The PSA: Sign Up Bro! - video [ipod] [mov] [HD mov]
The Test of Fitness - video [ipod] [mov] [720 HD] [1080 HD]
CrossFit: More than a workout or a sport
The simplest cure for insomnia
How does caffeine work?
Best food choices when traveling
CrossFit - Chad Vaughn, 285# Snatch in Slo Mo (video)

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WOD 


20 minutes to complete the following:

A.  Barbell:  5 x 2 Clean & Jerk @ 70% of 1 Rep Max

B.  Strength:  Deadlift 1-1-1-1-1-1-1
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Foundations
With a continually running clock perform the following:
AMRAP 3 - KBS 55/35#
AMRAP 3 - Burpees
AMRAP 3 - Box Jumps 20"
AMRAP 3 - Hollow Rocks
AMRAP 3 - Wall Ball Shots 20/14#

*Score = total reps


Conditioning - "Open Workout 13.2"
Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to overhead, 115/75
10 Deadlift, 115/75
15 Box jump or Step-ups, 24/20" 


Competition
Row 2K
50 HSPU

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CFB Athlete of the Month for January 2014:  
Jacob Ogle - Age 17/140lbs
Accomplishments for the month of January:
1 RM Squat Clean 225#  
Squat Clean 215#
"Fran" 6:23 
Deadlift 355#

February PR's & Noteworthy Efforts:
Dainelle Herl - Back Squat 170#
Mike Zambruski - Back Squat 265#
Denise Wiggington - Push Jerk 100#
Stacy Lard - Push Jerk 103#
 Jay Webster - Push Jerk 185#
Myur - Push Jerk 185#
Tim Dunham - Push Press 205#
Tom Wynn - Push Press 205#  /  Hang Squat Clean 185#
Deb Davis - Push Press 60#  /  Push Jerk 70#
Alivia Koons - 24 consecutive DU's  /  2 consecutive ring muscle ups
Paul Richardson - Strict Shoulder Press 195#
Zach Cramer - Strict Press 150#
Mike Zambrzuski - Strict Press 175#  /  Push Press 185#
Alivia Koons - 34 consecutive Double-unders
Fran Clark - 20" Box Jump
Lana Smith - Power Clean & Jerk 120#
Courtney Epps - Handstand Hold against wall 1:05
Alec Bisagno - Power Snatch 145#  /  Power Clean 175# / Push Press 205#  /  Push Jerk 225#
Steph Richardson - 20 Rep Max Back Squat 165#
Dallas Hindman - 20 Rep Max Back Squat 200#
Alec Bisagno - Snatch 135#
Paul Richardson - 9 consecutive Triple-unders
Debbie Strobel - 3 consecutive Double-unders
Brad Snefke - 20 Rep Max Back Squat 200#
AJ Webster - Clean 85#
Jacob Herl - Back Squat 325#
Lindsay Morgan - Power Clean & Jerk 125#
Stacy Lard - Clean & Jerk 100#
Nate Dogg - "Grace" 2:48

Best Results for Yesterday's WOD    
Foundations:   Kristen Crane 10:10  /  Jay Webster 12:35
Conditioning:  Meaney 150 reps  /  Maxx Goad 160 reps
Competition:   Steph Richardson 13:35  /  Ryan Meyer 12:52
50+ Results:  Deb Strobel (F) 15:37  /  Glenn Davis (F) 14:59

60+ Results:   Deb Davis (F) 14:18
Barbell:  N/A

Strength:  Rachel Shearer 145#  /  Nate Dogg 270#
Weekly Challenge:  N/A

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Weekly  Challenge 
Max Reps Strict Unbroken Push-ups (no pausing at the top; touch chest but not quads)
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

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