Monday, March 31, 2014

Double-unders, KBS

___________________________________________________________________

CFB 2014 Open Leaderboard

Post-Open blues? Time for some good, old-fashioned introspection
Can lifting heavy weights make you bulky? Not if you’re a woman
10 Critical Principles Physical Therapists Need to Know About Crossfit for Successful Rehabilitation
CrossFit - Chad Vaughn, 285# Snatch in Slo Mo (video)

_________________________________________________________________________________

*Note:  PR's for March have been updated
_________________________________

WOD 

Barbell:  EMOMx7:  1 Power Snatch + 1 Squat Snatch + 1 Snatch Balance
-then
PR Opportunity:  10 mins to find a 1 RM Turkish Get-Up

_________________________________________________________________________________

Foundations - "Helen"
3 RFT
Run 400m
21 KBS 55/35#
12 Pull-ups 


Conditioning - 
50-40-30-20-10
Double-unders
KBS 55/35#


Competition 
A. 50 Strict HSPU for time
-rest 3 minutes, then
B. Do Foundations or Conditioning

*Score = time for both A & B

____________________________________________________________________________

March PR's & Noteworthy Efforts:
Steph Richardson - Clean 170#
Nate Dogg - Clean & Jerk 265#
Courtney Epps - 2 consecutive Double-unders
Aubrey Baker - Clean & Jerk 105#
Alec Bisagno - Clean & Jerk 200#
Curt Hackler - Clean & Jerk 205#
Mark Caldwell - Clean & Jerk 225#
Brad Snefke - Clean & Jerk 215#
Debbie Strobel - Clean & Jerk 100# / Deadlift 175# / Power Snatch 75# / Push Press 110# / Squat Clean 110# / Front Squat 125#
Daniel Smith - 261 Consecutive Double-unders
Patty Thompson - 108 Double-unders
Courtney Epps - C&J 105#  /  Back Squat 175#
Stacy Lard - Deadlift 180#  /  Clean & Jerk 100#
Jon Weilinga - 2 consecutive Muscle-ups
Alec Bisagno - Power Clean 205#
Bryon Waits - Push PRess 220#
Joe Ali - 1 Muscle-up
Alec Bisagno - Strict Press 185#
Lindsay Morgan - Turkish-get-Up 50#
Lindsay Morgan - Strict Press 90#
Mitch Callahan - Strict Press 175#
Nate Dogg - "Fran" 5:39
Cameron Donaldson - Push Press 225#
Alivia Koons - "Fran" 3:49
Stephanie Richardson - Split Jerk 170#
Cameron Donaldson - Push Jerk 245#
Jess Wade - Back Squat 145#
Denise Wiggington - Back Squat 160#
Brett MiQuelon - Back Squat 265# / Front Squat 245#
Alec Bisagno - Front Squat 245#
Mitch Calahan - Front Squat 235#
Denise Wiggington - Front Squat 135#
Lana Smith - Front Squat 145# / 20 RM Back Squat 125#
Glenn Davis - Back Squat 185# / Front Squat 135#
Patty Thompson - OH Squat 90# / Squat Clean 125#
Stuart Grimsley - Deadlift 250#
Aaron Kuntz - Deadlift 365#
Dalla Hindman - 305#
Mitch Calahan - Deadlift 385#
Tim Dunham - Deadlift 345#
Alec Bisagno - Deadlift 365#
Glenn Davis - Deadlift 215#
Nate Dogg - Squat Snatch 210#
Lana Smith - Squat Clean 110#
Mitch Calahan - Power Clean & Jerk 185#
Dave Strobel - Deadlift 300# / C&J 155# / Snatch 115#
Angela Gann - "Cindy" 9+26 reps
Joe Spindler - Power Clean 275#


Best Results for 2014 Open Workouts    
CrossFit Open Workout 14.1:  Daniel Smith 347 reps  /  Mallory Kucko 286 reps  
CrossFit Open Workout 14.2:  Maxx Goad 192 reps  /  Alivia Koons 130 reps 
CrossFit Open Workout 14.3:  Daniel Smith 146 reps  /  Steph Richardson 136 reps
CrossFit Open Workout 14.4:  Daniel Smith 192 reps  /  Alivia Koons 182 reps
CrossFit Open Workout 14.5:  Jonathan Fowler 13:06  /  Alivia Koons 13:38

Best Results for Yesterday's WOD 
Foundations:   
Conditioning:  
Competition:  
50+ Results:   
60+ Results:   
Barbell:   
Weekly Challenge:  

_____________________________________________________________________________

Weekly  Challenge 
Max Reps Bear Complex, 135/95  |  95/65
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

Saturday, March 29, 2014

Open Workout 14.5: Thrusters, Burpees

___________________________________________________________________

CFB 2014 Open Leaderboard

Butter is back
7 surprising facts about caffeine
The bonus for Sam Briggs, CF Games women’s champion (video)
Rich Froning 14.4 (video)
Can lifting heavy weights make you bulky? Not if you’re a woman
10 Critical Principles Physical Therapists Need to Know About Crossfit for Successful Rehabilitation
CrossFit - Chad Vaughn, 285# Snatch in Slo Mo (video)

_________________________________________________________________________________

*Note:  PR's & Noteworthy Efforts for March have been updated (see list below)
________________________________________________________________

WOD

Open Workout 14.5
21-18-15-12-9-6-3:
Thrusters, 95/65#
Bar Facing Burpees

*********************************************************************************

If you are not competing in the 2014 CrossFit Open you can still participate in Workout 14.5 or you can opt for the following:

'Webster"
For time:
Run 800 meters
100 Squat Jumps
Run 800 meters
100 Hand Release Push-ups
Run 800 meters

____________________________________________________________________________

March PR's & Noteworthy Efforts:
Steph Richardson - Clean 170#
Nate Dogg - Clean & Jerk 265#
Courtney Epps - 2 consecutive Double-unders
Aubrey Baker - Clean & Jerk 105#
Alec Bisagno - Clean & Jerk 200#
Curt Hackler - Clean & Jerk 205#
Mark Caldwell - Clean & Jerk 225#
Brad Snefke - Clean & Jerk 215#
Debbie Strobel - Clean & Jerk 100# / Deadlift 175# / Power Snatch 75# / Push Press 110# / Squat Clean 110# / Front Squat 125#
Daniel Smith - 261 Consecutive Double-unders
Patty Thompson - 108 Double-unders
Courtney Epps - C&J 105#  /  Back Squat 175#
Stacy Lard - Deadlift 180#  /  Clean & Jerk 100#
Jon Weilinga - 2 consecutive Muscle-ups
Alec Bisagno - Power Clean 205#
Bryon Waits - Push PRess 220#
Joe Ali - 1 Muscle-up
Alec Bisagno - Strict Press 185#
Lindsay Morgan - Turkish-get-Up 50#
Lindsay Morgan - Strict Press 90#
Mitch Callahan - Strict Press 175#
Nate Dogg - "Fran" 5:39
Cameron Donaldson - Push Press 225#
Alivia Koons - "Fran" 3:49
Stephanie Richardson - Split Jerk 170#
Cameron Donaldson - Push Jerk 245#
Jess Wade - Back Squat 145#
Denise Wiggington - Back Squat 160#
Brett MiQuelon - Back Squat 265# / Front Squat 245#
Alec Bisagno - Front Squat 245#
Mitch Calahan - Front Squat 235#
Denise Wiggington - Front Squat 135#
Lana Smith - Front Squat 145# / 20 RM Back Squat 125#
Glenn Davis - Back Squat 185# / Front Squat 135#
Patty Thompson - OH Squat 90# / Squat Clean 125#
Stuart Grimsley - Deadlift 250#
Aaron Kuntz - Deadlift 365#
Dalla Hindman - 305#
Mitch Calahan - Deadlift 385#
Tim Dunham - Deadlift 345#
Alec Bisagno - Deadlift 365#
Glenn Davis - Deadlift 215#
Nate Dogg - Squat Snatch 210#
Lana Smith - Squat Clean 110#
Mitch Calahan - Power Clean & Jerk 185#
Dave Strobel - Deadlift 300# / C&J 155# / Snatch 115#
Angela Gann - "Cindy" 9+26 reps
Joe Spindler - Power Clean 275#
Nate Dogg - 1 RM Thruster 225#
Jason Townsend - 1 RM Thruster 145#
Jay Webster - 1 RM Thruster 155#
Dallas Hindman - 1 RM Thruster 175#
Mike Zambrzuski - 1 RM Thruster 205#


Best Results for 2014 Open Workouts    
CrossFit Open Workout 14.1:  Daniel Smith 347 reps  /  Mallory Kucko 286 reps  
CrossFit Open Workout 14.2:  Maxx Goad 192 reps  /  Alivia Koons 130 reps 
CrossFit Open Workout 14.3:  Daniel Smith 146 reps  /  Steph Richardson 136 reps
CrossFit Open Workout 14.4:  Daniel Smith 192 reps  /  Alivia Koons 182 reps
CrossFit Open Workout 14.4:  TBA

Best Results for Yesterday's WOD 
Foundations:   Nate Dogg 7:59  /  Tiffany Galvan 9:56
Conditioning:  Dallas Hindman 15:32
Competition:   N/A
50+ Results:   
60+ Results:   
Barbell:   Nate Dogg 225#  /  Patty Thompson 115#
Weekly Challenge:  Nathan Berg 77  /  Mandi Jackson 56

_____________________________________________________________________________

Weekly  Challenge 
2 minute clock:  Max Effort Back Rack Squat Jumps, 45/30# bar
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

Friday, March 28, 2014

Thrusters, Bar Facing Burpees

___________________________________________________________________

CFB 2014 Open Leaderboard

209,585: Rise of The Open (with quotes from several CFNYCers!)
Butter is back
7 surprising facts about caffeine
The bonus for Sam Briggs, CF Games women’s champion (video)
Rich Froning 14.4 (video)
Can lifting heavy weights make you bulky? Not if you’re a woman
10 Critical Principles Physical Therapists Need to Know About Crossfit for Successful Rehabilitation
CrossFit - Chad Vaughn, 285# Snatch in Slo Mo (video)

_________________________________________________________________________________

*Note:  PR's for March have been updated
_________________________________

WOD 

PR Opportunity:  10 mins to find a 1 RM Thruster 

_________________________________________________________________________________

Foundations 
For time:
100 KBS, 55/35
*Do 3 Burpees every minute on the minute


Conditioning - Open Workout 14.5
21-18-15-12-9-6-3:
Thrusters, 95/65#
Bar Facing Burpees


Competition 
40' HSW
20 Front Squats, 185/135
10 Muscle-ups
5 Wall Climbs

____________________________________________________________________________

March PR's & Noteworthy Efforts:
Steph Richardson - Clean 170#
Nate Dogg - Clean & Jerk 265#
Courtney Epps - 2 consecutive Double-unders
Aubrey Baker - Clean & Jerk 105#
Alec Bisagno - Clean & Jerk 200#
Curt Hackler - Clean & Jerk 205#
Mark Caldwell - Clean & Jerk 225#
Brad Snefke - Clean & Jerk 215#
Debbie Strobel - Clean & Jerk 100# / Deadlift 175# / Power Snatch 75# / Push Press 110# / Squat Clean 110# / Front Squat 125#
Daniel Smith - 261 Consecutive Double-unders
Patty Thompson - 108 Double-unders
Courtney Epps - C&J 105#  /  Back Squat 175#
Stacy Lard - Deadlift 180#  /  Clean & Jerk 100#
Jon Weilinga - 2 consecutive Muscle-ups
Alec Bisagno - Power Clean 205#
Bryon Waits - Push PRess 220#
Joe Ali - 1 Muscle-up
Alec Bisagno - Strict Press 185#
Lindsay Morgan - Turkish-get-Up 50#
Lindsay Morgan - Strict Press 90#
Mitch Callahan - Strict Press 175#
Nate Dogg - "Fran" 5:39
Cameron Donaldson - Push Press 225#
Alivia Koons - "Fran" 3:49
Stephanie Richardson - Split Jerk 170#
Cameron Donaldson - Push Jerk 245#
Jess Wade - Back Squat 145#
Denise Wiggington - Back Squat 160#
Brett MiQuelon - Back Squat 265# / Front Squat 245#
Alec Bisagno - Front Squat 245#
Mitch Calahan - Front Squat 235#
Denise Wiggington - Front Squat 135#
Lana Smith - Front Squat 145# / 20 RM Back Squat 125#
Glenn Davis - Back Squat 185# / Front Squat 135#
Patty Thompson - OH Squat 90# / Squat Clean 125#
Stuart Grimsley - Deadlift 250#
Aaron Kuntz - Deadlift 365#
Dalla Hindman - 305#
Mitch Calahan - Deadlift 385#
Tim Dunham - Deadlift 345#
Alec Bisagno - Deadlift 365#
Glenn Davis - Deadlift 215#
Nate Dogg - Squat Snatch 210#
Lana Smith - Squat Clean 110#
Mitch Calahan - Power Clean & Jerk 185#
Dave Strobel - Deadlift 300# / C&J 155# / Snatch 115#
Angela Gann - "Cindy" 9+26 reps
Joe Spindler - Power Clean 275#


Best Results for 2014 Open Workouts    
CrossFit Open Workout 14.1:  Daniel Smith 347 reps  /  Mallory Kucko 286 reps  
CrossFit Open Workout 14.2:  Maxx Goad 192 reps  /  Alivia Koons 130 reps 
CrossFit Open Workout 14.3:  Daniel Smith 146 reps  /  Steph Richardson 136 reps
CrossFit Open Workout 14.4:  Daniel Smith 192 reps  /  Alivia Koons 182 reps

Best Results for Yesterday's WOD 
Foundations:   Kathy Faria 8 Rds + 12 reps
Conditioning:  Ryan Meyer 5:56  /  Lindsay Morgan 8:06
Competition:   Joe Spindler 7 Rds  /  Julie Anderson 4 Rds
50+ Results:   Dave Strobel (C1) 8:01
60+ Results:   
Barbell:   Joe Spindler - Back Squat x 20 - 185#  /  Clean & Jerk 255#
Weekly Challenge:  Nathan Berg 177  /  Mandi Jackson 56

_____________________________________________________________________________

Weekly  Challenge 
2 minute clock:  Max Effort Back Rack Squat Jumps, 45/30# bar
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

Thursday, March 27, 2014

Power Snatches, Box Jump Overs

___________________________________________________________________

CFB 2014 Open Leaderboard

4 things astronauts can teach you about a good night’s sleep
Rich Froning 14.4 (video)
Can lifting heavy weights make you bulky? Not if you’re a woman
10 Critical Principles Physical Therapists Need to Know About Crossfit for Successful Rehabilitation
CrossFit - Chad Vaughn, 285# Snatch in Slo Mo (video)

_________________________________________________________________________________

WOD 

Strength:  20 Back Squats w/ 3 second pause at the bottom and no pause at the top - heavy as possible

-then

PR Opportunity:  10 mins to find a 1 RM Clean & Jerk

_________________________________________________________________________________

Foundations 
AMRAP 15
7 Thrusters, 75/45#
7 Burpees over Bar 


Conditioning
5 RFT
6 Thrusters, 115/85#
12 Box Jump Overs, 24/20"


Competition 
AMRAP 7
3 Squat Clean Thrusters, 135/95#
5 Burpee Pull-ups

____________________________________________________________________________
CFB Athlete of the Month for March 2014:  
-TBA

March PR's & Noteworthy Efforts:
Steph Richardson - Clean 170#
Nate Dogg - Clean & Jerk 265#
Courtney Epps - 2 consecutive Double-unders
Aubrey Baker - Clean & Jerk 105#
Alec Bisagno - Clean & Jerk 200#
Curt Hackler - Clean & Jerk 205#
Mark Caldwell - Clean & Jerk 225#
Brad Snefke - Clean & Jerk 215#
Debbie Strobel - Clean & Jerk 100#
Daniel Smith - 261 Consecutive Double-unders
Patty Thompson - 108 Double-unders
Courtney Epps - C&J 105#  /  Back Squat 175#
Jon Weilinga - 2 consecutive Muscle-ups
Alec Bisagno - Power Clean 205#
Bryon Waits - Push PRess 220#
Joe Ali - 1 Muscle-up
Alec Bisagno - Strict Press 185#
Lindsay Morgan - Turkish-get-Up 50#
Lindsay Morgan - Strict Press 90#
Mitch Callahan - Strict Press 175#
Nate Dogg - "Fran" 5:39
Cameron Donaldson - Push Press 225#
Alivia Koons - "Fran" 3:49
Stephanie Richardson - Split Jerk 170#
Cameron Donaldson - Push Jerk 245#
Jess Wade - Back Squat 145#
Denise Wiggington - Back Squat 160#

Best Results for 2014 Open Workouts    
CrossFit Open Workout 14.1:  Daniel Smith 347 reps  /  Mallory Kucko 286 reps  
CrossFit Open Workout 14.2:  Maxx Goad 192 reps  /  Alivia Koons 130 reps 
CrossFit Open Workout 14.3:  Daniel Smith 146 reps  /  Steph Richardson 136 reps
CrossFit Open Workout 14.4:  Daniel Smith 192 reps  /  Alivia Koons 182 reps

Best Results for Yesterday's WOD 
Foundations:  Patty Thompson 15:26  /  Tom Wynn 16:53  
Conditioning:   Maxx Goad 16:39
Competition:   Daniel Smith 140 reps
50+ Results:   Debbie Strobel 152
60+ Results:   Deb Davis 153
Barbell:   N/A
Weekly Challenge:  TBA

_____________________________________________________________________________

Weekly  Challenge 
2 minute clock:  Max Effort Back Rack Squat Jumps, 45/30# bar
*Must be performed at the gym and verified by a coach no later than Saturday at 10a

Wednesday, March 26, 2014

Run, HSPU, KBS, Run

___________________________________________________________________

CFB 2014 Open Leaderboard

Can lifting heavy weights make you bulky? Not if you’re a woman
10 Critical Principles Physical Therapists Need to Know About Crossfit for Successful Rehabilitation
CrossFit - Chad Vaughn, 285# Snatch in Slo Mo (video)

_________________________________________________________________________________

WOD 

Weekly  Challenge:  2 minute clock:  Max Effort Back Rack Squat Jumps, 45/30# bar

Barbell:  EMOM x 5:  2 Power Snatches (heaviest possible)
EMOM x 5:  1 Power Clean & Push Jerk (heaviest possible)

-then

PR Opportunity:  10 mins to find a 1 RM Squat Clean

_________________________________________________________________________________

Foundations 
50 Deadlifts, 95/65#
Run 400m
50 Hang Power Cleans, 95/65#
Run 400m
50 Push Press, 95/65#
Run 400m


Conditioning
Run 800m
40 HSPU
40 KBS 32/24kg
Run 800m


Competition 
AMRAP 9:
Up Ladder of:
Deads, 315/205# (1-2-3-4-5...)
GHDSU (5-10-15-20-25...)

____________________________________________________________________________
CFB Athlete of the Month for March 2014:  
-TBA

March PR's & Noteworthy Efforts:
Steph Richardson - Clean 170#
Nate Dogg - Clean & Jerk 265#
Courtney Epps - 2 consecutive Double-unders
Aubrey Baker - Clean & Jerk 105#
Alec Bisagno - Clean & Jerk 200#
Curt Hackler - Clean & Jerk 205#
Mark Caldwell - Clean & Jerk 225#
Brad Snefke - Clean & Jerk 215#
Debbie Strobel - Clean & Jerk 100#
Daniel Smith - 261 Consecutive Double-unders
Patty Thompson - 108 Double-unders
Courtney Epps - C&J 105#  /  Back Squat 175#
Jon Weilinga - 2 consecutive Muscle-ups
Alec Bisagno - Power Clean 205#
Bryon Waits - Push PRess 220#
Joe Ali - 1 Muscle-up
Alec Bisagno - Strict Press 185#
Lindsay Morgan - Turkish-get-Up 50#
Lindsay Morgan - Strict Press 90#
Mitch Callahan - Strict Press 175#
Nate Dogg - "Fran" 5:39
Cameron Donaldson - Push Press 225#
Alivia Koons - "Fran" 3:49
Stephanie Richardson - Split Jerk 170#
Cameron Donaldson - Push Jerk 245#
Jess Wade - Back Squat 145#
Denise Wiggington - Back Squat 160#

Best Results for 2014 Open Workouts    
CrossFit Open Workout 14.1:  Daniel Smith 347 reps  /  Mallory Kucko 286 reps  
CrossFit Open Workout 14.2:  Maxx Goad 192 reps  /  Alivia Koons 130 reps 
CrossFit Open Workout 14.3:  Daniel Smith 146 reps  /  Steph Richardson 136 reps
CrossFit Open Workout 14.4:  Daniel Smith 192 reps  /  Alivia Koons 182 reps

Best Results for Yesterday's WOD 
Foundations:   Jason Stringfellow 11:03  /  Kristen Crane 14:33
Conditioning:   Nate Dogg 8 rds + 13 reps  /  Steph Richardson 8 rds + 6 reps
Competition:   Maxx Goad 112 reps
50+ Results:  Dave Stroble (C1) 220 reps
60+ Results:   N/A 
Barbell:   Nate Dogg - Squat Snatch 210#  /  Steph Richardson - Squat Snatch 120#
Weekly Challenge:  TBA

_____________________________________________________________________________

Weekly  Challenge 
2 minute clock:  Max Effort Back Rack Squat Jumps, 45/30# bar
*Must be performed at the gym and verified by a coach no later than Saturday at 10a

Tuesday, March 25, 2014

Push Press, KBS, Box Jumps

___________________________________________________________________

CFB 2014 Open Leaderboard

Can lifting heavy weights make you bulky? Not if you’re a woman
The way you do anything…
Tony Blauer: Carjacking scenario
10 Critical Principles Physical Therapists Need to Know About Crossfit for Successful Rehabilitation
CrossFit - Chad Vaughn, 285# Snatch in Slo Mo (video)

_________________________________________________________________________________

WOD 

Barbell:  EMOM x 5:   1 Power Clean + 1 Hang Squat Clean + 1 Push Press
-then
PR Opportunity:  10 mins to find a 1 RM Power Snatch

_________________________________________________________________________________

Foundations 
For time
100 lunges
75 Jumping Pull-ups
50 Wall Ball Shots
25 Hollow Rock to Superman's 


Conditioning - "Jack"
AMRAP 20
10 Push Press, 115/85#
10 KBS, 70/55#
10 Box Jumps, 24/20"


Competition 
3 Rounds AMRAP Cleans in :15 at 225/155, rest :45
3 Rounds AMRAP Cleans in :20 at 185/135, rest :40
3 Rounds AMRAP Cleans in :25 at 155/105, rest :35
3 Rounds AMRAP Cleans in :30 at 135/95, rest :30
3 Rounds AMRAP Cleans in :35 at 95/65, rest :25

____________________________________________________________________________
CFB Athlete of the Month for February 2014:  
-TBA

March PR's & Noteworthy Efforts:
Steph Richardson - Clean 170#
Nate Dogg - Clean & Jerk 265#
Courtney Epps - 2 consecutive Double-unders
Aubrey Baker - Clean & Jerk 105#
Alec Bisagno - Clean & Jerk 200#
Curt Hackler - Clean & Jerk 205#
Mark Caldwell - Clean & Jerk 225#
Brad Snefke - Clean & Jerk 215#
Debbie Strobel - Clean & Jerk 100#
Daniel Smith - 261 Consecutive Double-unders
Patty Thompson - 108 Double-unders
Courtney Epps - C&J 105#  /  Back Squat 175#
Jon Weilinga - 2 consecutive Muscle-ups
Alec Bisagno - Power Clean 205#
Bryon Waits - Push PRess 220#
Joe Ali - 1 Muscle-up
Alec Bisagno - Strict Press 185#
Lindsay Morgan - Turkish-get-Up 50#
Lindsay Morgan - Strict Press 90#
Mitch Callahan - Strict Press 175#
Nate Dogg - "Fran" 5:39
Cameron Donaldson - Push Press 225#
Alivia Koons - "Fran" 3:49
Stephanie Richardson - Split Jerk 170#
Cameron Donaldson - Push Jerk 245#
Jess Wade - Back Squat 145#
Denise Wiggington - Back Squat 160#

Best Results for 2014 Open Workouts    
CrossFit Open Workout 14.1:  Mallory Kucko 286 reps  /  Daniel Smith 347 reps
CrossFit Open Workout 14.2:  Maxx Goad 192 reps  /  Alivia Koons 130 reps 
CrossFit Open Workout 14.3:  Daniel Smith 146 reps  /  Steph Richardson 136 reps
CrossFit Open Workout 14.4:  Daniel Smith 192 reps  /  Alivia Koons 182 reps

Best Results for Yesterday's WOD 
Foundations:    Tiffany Galvan 11:11  /  Tom Wynn 11:20
Conditioning:   Hugh Carnahan 8:26
Competition:   Ryan Meyer 15:41
50+ Results:  Renee (F) 20:38  /  Tony Stark (C1) 16:37
60+ Results:   N/A 
Barbell:   Cameron Donaldson 445#  
Weekly Challenge:  

_____________________________________________________________________________

Weekly  Challenge 
2 minute clock:  Max Effort Back Rack Squat Jumps, 45/30# bar
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

Monday, March 24, 2014

C2B, HR Push-ups, Squat Jumps

___________________________________________________________________

CFB 2014 Open Leaderboard

Why do my hips hurt when I squat, part 1part 2
10 Critical Principles Physical Therapists Need to Know About Crossfit for Successful Rehabilitation
Is exercise causing you to move less? part 1part 2
What to do when you hit a plateau

The Greek and the Games
Bodyweight single-leg squat progressions (video)
CrossFit - Chad Vaughn, 285# Snatch in Slo Mo (video)

_________________________________________________________________________________

WOD 

Barbell:  EMOM x 5:  1 Power Snatch +1 Hang Power Snatch + 1 Overhead Squat
-then
PR Opportunity:  10 mins to find a 1 RM Dead Lift

_________________________________________________________________________________

Foundations 
For time:
21-15-9
Atomic Sit-ups
Box Jumps 24/20"


Conditioning
10 RFT
5 C2B
10 HR Push-ups
15 Jump Squats


Competition 
1000m Row
20 Pistols
20 BW Bench Press
40 DB or KB Walking Lunge, 70/50#
20 BW Bench Press
20 Pistols
1000m Row

____________________________________________________________________________
CFB Athlete of the Month for February 2014:  
-TBA

March PR's & Noteworthy Efforts:
Steph Richardson - Clean 170#
Nate Dogg - Clean & Jerk 265#
Courtney Epps - 2 consecutive Double-unders
Aubrey Baker - Clean & Jerk 105#
Alec Bisagno - Clean & Jerk 200#
Curt Hackler - Clean & Jerk 205#
Mark Caldwell - Clean & Jerk 225#
Brad Snefke - Clean & Jerk 215#
Debbie Strobel - Clean & Jerk 100#
Daniel Smith - 261 Consecutive Double-unders
Patty Thompson - 108 Double-unders
Courtney Epps - C&J 105#  /  Back Squat 175#
Jon Weilinga - 2 consecutive Muscle-ups
Alec Bisagno - Power Clean 205#
Bryon Waits - Push PRess 220#
Joe Ali - 1 Muscle-up
Alec Bisagno - Strict Press 185#
Lindsay Morgan - Turkish-get-Up 50#
Lindsay Morgan - Strict Press 90#
Mitch Callahan - Strict Press 175#
Nate Dogg - "Fran" 5:39
Cameron Donaldson - Push Press 225#
Alivia Koons - "Fran" 3:49
Stephanie Richardson - Split Jerk 170#
Cameron Donaldson - Push Jerk 245#
Jess Wade - Back Squat 145#
Denise Wiggington - Back Squat 160#

Best Results for 2014 Open Workouts    
CrossFit Open Workout 14.1:  Mallory Kucko 286 reps  /  Daniel Smith 347 reps
CrossFit Open Workout 14.2:  Maxx Goad 192 reps  /  Alivia Koons 130 reps 
CrossFit Open Workout 14.3:  Daniel Smith 146 reps  /  Steph Richardson 136 reps
CrossFit Open Workout 14.4:  Daniel Smith 192 reps  /  Alivia Koons 182 reps

Best Results for Yesterday's WOD 
Foundations:    
Conditioning:  
Competition:  
50+ Results:  N/A
60+ Results:   N/A 
Barbell:  
Weekly Challenge:  

_____________________________________________________________________________

Weekly  Challenge 
2 minute clock:  Max effort Squat Jumps, 45/30# bar
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

Saturday, March 22, 2014

Row, T2B, Wall Ball, Cleans, Muscle-ups

___________________________________________________________________

CFB 2014 Open Leaderboard

10 Critical Principles Physical Therapists Need to Know About Crossfit for Successful Rehabilitation
Is exercise causing you to move less? part 1part 2
What to do when you hit a plateau

The Greek and the Games
Bodyweight single-leg squat progressions (video)
CrossFit - Chad Vaughn, 285# Snatch in Slo Mo (video)

_________________________________________________________________________________

If you are not registered for the 2014 CrossFit Open and would like to opt out of doing Open Workout 14.4, then scroll down for a much more challenging WOD option.

WOD - "Open 14.4"
AMRAP 14
60 Calorie Row
50 Toes-to-Bar
40 Wall Ball Shots, 20/14#
30 Cleans, 135/95#
20 Muscle-ups

NOTE: If you are a registered competitor in the Open, be sure to CLICK HERE to familiarize yourself with the movement standards video, workout description, and the special tie-break rule for this articular workout.

WOD Option #2
4 RFT
Run 400m
50 Air Squats
* Do 20 Burpees Between Rounds



Friday, March 21, 2014

Open Workout 14.4 - Row, Toes To Bar, Wall Ball Shots, Cleans, Muscle-ups

___________________________________________________________________

CFB 2014 Open Leaderboard

Why do my hips hurt when I squat, part 1part 2
10 Critical Principles Physical Therapists Need to Know About Crossfit for Successful Rehabilitation
Is exercise causing you to move less? part 1part 2
What to do when you hit a plateau

The Greek and the Games
Bodyweight single-leg squat progressions (video)
CrossFit - Chad Vaughn, 285# Snatch in Slo Mo (video)

_________________________________________________________________________________

WOD 

Barbell:  EMOM x 7:  2 Tall Snatches DEMO VIDEO
-then
PR Opportunity:  10 mins to find a 1 RM Overhead Squat

_________________________________________________________________________________

Foundations 
For time:
10-9-8-7-6-5-4-3-2-1
Burpee Box Jumps, 24/20"
10 KBS b/w rounds, 55/35#


Conditioning - "Open 14.4"
AMRAP 14
60 Calorie Row
50 Toes-to-Bar
40 Wall Ball Shots, 20/14#
30 Cleans, 135/95#
20 Muscle-ups

NOTE: If you are a registered competitor in the Open, be sure to CLICK HERE to familiarize yourself with the movement standards video, workout description, and the special tie-break rule for this particular workout.


Competition 
AMRAP 9
20 Wall Ball Shots
5/4 Muscle-ups
Row 250m

____________________________________________________________________________
CFB Athlete of the Month for February 2014:  
-TBA

March PR's & Noteworthy Efforts:
Steph Richardson - Clean 170#
Nate Dogg - Clean & Jerk 265#
Courtney Epps - 2 consecutive Double-unders
Aubrey Baker - Clean & Jerk 105#
Alec Bisagno - Clean & Jerk 200#
Curt Hackler - Clean & Jerk 205#
Mark Caldwell - Clean & Jerk 225#
Brad Snefke - Clean & Jerk 215#
Debbie Strobel - Clean & Jerk 100#
Daniel Smith - 261 Consecutive Double-unders
Patty Thompson - 108 Double-unders
Courtney Epps - C&J 105#  /  Back Squat 175#
Jon Weilinga - 2 consecutive Muscle-ups
Alec Bisagno - Power Clean 205#
Bryon Waits - Push PRess 220#
Joe Ali - 1 Muscle-up
Alec Bisagno - Strict Press 185#
Lindsay Morgan - Turkish-get-Up 50#
Lindsay Morgan - Strict Press 90#
Mitch Callahan - Strict Press 175#
Nate Dogg - "Fran" 5:39
Cameron Donaldson - Push Press 225#
Alivia Koons - "Fran" 3:49
Stephanie Richardson - Split Jerk 170#
Cameron Donaldson - Push Jerk 245#
Jess Wade - Back Squat 145#
Denise Wiggington - Back Squat 160#

Best Results for 2014 Open Workouts    
CrossFit Open Workout 14.1:  Mallory Kucko 286 reps  /  Daniel Smith 347 reps
CrossFit Open Workout 14.2:  Maxx Goad 192 reps  /  Alivia Koons 130 reps 
CrossFit Open Workout 14.3:  Daniel Smith 146 reps  /  Steph Richardson 136 reps
CrossFit Open Workout 14.4:  tba

Best Results for Yesterday's WOD 
Foundations:  Lana Smith - 5 Rounds  /  Dallas Hindman - 5 Rounds  
Conditioning:  Trisha Meaney - 162 reps  /  Alexander Narwahld - 141 reps
Competition:  Dainelle Herl 22:27 (Row) / Amanda Slagle 23:47 (Run) / Arrow 24:30 (Run) Gary Glass 25:35 (Row)
50+ Results:  N/A
60+ Results:   N/A 
Barbell:  Cameron Donaldson 295#  /  Steph Richardson 215#
Weekly Challenge:  Nathan Berg - 34 reps  /  Deb Strobel - 21 reps

_____________________________________________________________________________

Weekly  Challenge 
Max Reps Unbroken Thrusters, 95/65/75/55
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

Thursday, March 20, 2014

Run, Wall Ball Shots

___________________________________________________________________

CFB 2014 Open Leaderboard

Kevin Ogar: Road to recovery (video)
Building behemoths, Part 1
Success and the bull’s eye
Movement relativism?
The universe of a single task
10 Critical Principles Physical Therapists Need to Know About Crossfit for Successful Rehabilitation
Is exercise causing you to move less? part 1part 2
What to do when you hit a plateau

The Greek and the Games
Bodyweight single-leg squat progressions (video)
CrossFit - Chad Vaughn, 285# Snatch in Slo Mo (video)

_________________________________________________________________________________

WOD 

PR Opportunity:  10 mins to find a 1 RM Front Squat

_________________________________________________________________________________

Foundations 
AMRAP 20
100 Fast Single-unders
15 Hand Release Push-ups
200 meter Overhead Carry, 45/25#


Conditioning 
AMRAP 20
Run 400m
-then max unbroken Wall Ball Shots, 20/14#


Competition
For time:  Run or Row 5K


____________________________________________________________________________
CFB Athlete of the Month for February 2014:  
-TBA

March PR's & Noteworthy Efforts:
Steph Richardson - Clean 170#
Nate Dogg - Clean & Jerk 265#
Courtney Epps - 2 consecutive Double-unders
Aubrey Baker - Clean & Jerk 105#
Alec Bisagno - Clean & Jerk 200#
Curt Hackler - Clean & Jerk 205#
Mark Caldwell - Clean & Jerk 225#
Brad Snefke - Clean & Jerk 215#
Debbie Strobel - Clean & Jerk 100#
Daniel Smith - 261 Consecutive Double-unders
Patty Thompson - 108 Double-unders
Courtney Epps - C&J 105#  /  Back Squat 175#
Jon Weilinga - 2 consecutive Muscle-ups
Alec Bisagno - Power Clean 205#
Bryon Waits - Push PRess 220#
Joe Ali - 1 Muscle-up
Alec Bisagno - Strict Press 185#
Lindsay Morgan - Turkish-get-Up 50#
Lindsay Morgan - Strict Press 90#
Mitch Callahan - Strict Press 175#
Nate Dogg - "Fran" 5:39
Cameron Donaldson - Push Press 225#
Alivia Koons - "Fran" 3:49
Stephanie Richardson - Split Jerk 170#
Cameron Donaldson - Push Jerk 245#
Jess Wade - Back Squat 145#
Denise Wiggington - Back Squat 160#

Best Results for 2014 Open Workouts    
CrossFit Open Workout 14.1:  Mallory Kucko 286 reps  /  Daniel Smith 347 reps
CrossFit Open Workout 14.2:  Maxx Goad 192 reps  /  Alivia Koons 130 reps 
CrossFit Open Workout 14.3:  Daniel Smith 146 reps  /  Steph Richardson 136 reps

Best Results for Yesterday's WOD 
Foundations:  Alec Bisagno 13:31  /  Tiffany Galvan 14:18
Conditioning:  Brad Snefke 1393  /  Patty Thompson 1066
Competition:  Daniel Smith 13:00
50+ Results:  Deb Strobel (C1) 911
60+ Results:   N/A 
Barbell:  Cameron Donaldson 385#  /  Sarah Hernandez 155#
Weekly Challenge:  Nathan Berg - 34 reps  /  Deb Strobel - 21 reps

_____________________________________________________________________________

Weekly  Challenge 
Max Reps Unbroken Thrusters, 95/65/75/55
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

Wednesday, March 19, 2014

Hand Stand Walk, Row, Double-unders, Burpees, T2B

___________________________________________________________________

CFB 2014 Open Leaderboard

7 ways to stay safe during the CrossFit Open
Vitamin D may lower cholesterol
Competing after pregnancy: Denae Brown
Letting go of the power sucks
What to do when you hit a plateau

The Greek and the Games
Bodyweight single-leg squat progressions (video)
CrossFit - Chad Vaughn, 285# Snatch in Slo Mo (video)

_________________________________________________________________________________

WOD 

Weekly  Challenge:  Max Reps Unbroken Thrusters, 95/65/75/55
-then
PR Opportunity:  10 mins to find a 1 RM Back Squat

_________________________________________________________________________________

Foundations 
3 RFT
30 KBS 35/26#
20 Strict Banded Pull-ups
Run 400m


Conditioning 
5 mins - max distance (feet) hand stand walk
4 mins - max distance row (meters)
3 mins - max double-unders
2 mins - max burpees
1 min - max toes to bar

*Score = total feet, meters & reps


Competition
EMOM for as long as possible
3 Ring Muscle-ups
2 Snatches (any version), 135/95#

____________________________________________________________________________
CFB Athlete of the Month for February 2014:  
-TBA

March PR's & Noteworthy Efforts:
Steph Richardson - Clean 170#
Nate Dogg - Clean & Jerk 265#
Courtney Epps - 2 consecutive Double-unders
Aubrey Baker - Clean & Jerk 105#
Alec Bisagno - Clean & Jerk 200#
Curt Hackler - Clean & Jerk 205#
Mark Caldwell - Clean & Jerk 225#
Brad Snefke - Clean & Jerk 215#
Debbie Strobel - Clean & Jerk 100#

Best Results for 2014 Open Workouts    
CrossFit Open Workout 14.1:  Mallory Kucko 286 reps  /  Daniel Smith 347 reps
CrossFit Open Workout 14.2:  Maxx Goad 192 reps  /  Alivia Koons 130 reps 
CrossFit Open Workout 14.3:  Daniel Smith 146 reps  /  Steph Richardson 136 reps

Best Results for Yesterday's WOD 
Foundations:  Aubrey Baker 404 reps  /  Jason Stringfellow 405 reps
Conditioning:  Mike Carpenter 63 reps  /  Lindsay Morgan 42 reps
Competition:  Daniel Smith 10:46  /  Lindsay Morgan 10:50
50+ Results:  Dave Strobel (CI) 69 reps
60+ Results:   N/A 
Barbell:  Cameron Donaldson 245#  /  Steph Richardson 170#
Weekly Challenge:  N/A

_____________________________________________________________________________

Weekly  Challenge 
Max Reps Unbroken Thrusters, 95/65/75/55
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

Tuesday, March 18, 2014

Clean & Jerk

___________________________________________________________________

CFB 2014 Open Leaderboard

Sweat and sobriety
Older adults: Build muscle and you’ll live longer
Brutal and blissful
10 reasons everybody should strength train
What are the 10 general physical skills? - video [ipod] [mov] [HD mov]
The Greek and the Games
Bodyweight single-leg squat progressions (video)
CrossFit - Chad Vaughn, 285# Snatch in Slo Mo (video)

_________________________________________________________________________________

WOD 

Barbell:  EMOM 5 -  1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk
-then
PR Opportunity:  10 mins to find a 1 RM Push Jerk

_________________________________________________________________________________

Foundations 
3 Rounds of:
AMRAP 4
15 Hollow Rocks
15 Air Squats
-rest :60

*Score = total reps for all 3 rounds


Conditioning 
3 Rounds of:
AMRAP 3
Power Clean & Jerk, 135/95#
-rest :90

* Score = total reps for all 3 rounds


Competition
21-15-9
Front Rack Lunges, 135/95#
Ring Push-ups
GHD Sit-ups, 20/14# ball

_________________________________________________________________________________

CFB Athlete of the Month for February 2014:  
-TBA

March PR's & Noteworthy Efforts:
Steph Richardson - Clean 170#
Nate Dogg - Clean & Jerk 265#
Courtney Epps - 2 consecutive Double-unders
Aubrey Baker - Clean & Jerk 105#
Alec Bisagno - Clean & Jerk 200#
Curt Hackler - Clean & Jerk 205#
Mark Caldwell - Clean & Jerk 225#
Brad Snefke - Clean & Jerk 215#
Debbie Strobel - Clean & Jerk 100#

Best Results for 2014 Open Workouts    
CrossFit Open Workout 14.1:  Mallory Kucko 286 reps  /  Daniel Smith 347 reps
CrossFit Open Workout 14.2:  Maxx Goad 192 reps  /  Alivia Koons 130 reps 
CrossFit Open Workout 14.3:  Daniel Smith 146 reps  /  Steph Richardson 136 reps

Best Results for Yesterday's WOD 
Foundations:  Jason Stringfellow 13:?  /  Patty Thompson  16:?
Conditioning:  Alivia Koons 3:49  /  Nate Dogg 5:39  
Competition:  N/A
50+ Results:  Glenn Davis 18:?
60+ Results:   N/A 
Barbell:  Mike Carpenter - Push Press 275#  /  Trisha Meaney - Push Press 145#
Weekly Challenge:  N/A

_____________________________________________________________________________

Weekly  Challenge 
Max Reps Unbroken Thrusters, 95/65/75/55
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

Monday, March 17, 2014

Thrusters, Pull-ups

___________________________________________________________________

Sweat and sobriety
Older adults: Build muscle and you’ll live longer
Brutal and blissful
10 reasons everybody should strength train
What are the 10 general physical skills? - video [ipod] [mov] [HD mov]
The Greek and the Games
Bodyweight single-leg squat progressions (video)
CrossFit - Chad Vaughn, 285# Snatch in Slo Mo (video)

_________________________________________________________________________________

WOD 

Barbell:  EMOM 5 -  Snatch from above knee 2-2-2-2-2
-then
PR Opportunity:  10 mins to find a 1 RM Push Press

_________________________________________________________________________________

Foundations 
For time:
Row 1000m
Run 800m
500 Single-unders
50 Burpees


Conditioning - "Fran"
21-15-9
Thrusters, 95/65
Pull-ups


Competition
AMPRAP 20
7 Muscle-ups
14 Triple-unders
21 Burpees
_________________________________________________________________________________

CFB Athlete of the Month for February 2014:  
-TBA

March PR's & Noteworthy Efforts:
Steph Richardson - Clean 170#
Nate Dogg - Clean & Jerk 265#
Courtney Epps - 2 consecutive Double-unders
Aubrey Baker - Clean & Jerk 105#
Alec Bisagno - Clean & Jerk 200#
Curt Hackler - Clean & Jerk 205#
Mark Caldwell - Clean & Jerk 225#
Brad Snefke - Clean & Jerk 215#
Debbie Strobel - Clean & Jerk 100#

Best Results for 2014 Open Workouts    
CrossFit Open Workout 14.1:  Mallory Kucko 286 reps  /  Daniel Smith 347 reps
CrossFit Open Workout 14.2:  Maxx Goad 192 reps  /  Alivia Koons 130 reps 
CrossFit Open Workout 14.3:  Daniel Smith 138 reps  /  Steph Richardson 136 reps

Best Results for Yesterday's WOD 
Foundations:  
Conditioning:  
Competition:  N/A
50+ Results:  
60+ Results:   N/A 
Barbell:  
Weekly Challenge:  

_____________________________________________________________________________

Weekly  Challenge 
Max Reps Unbroken Thrusters, 95/65/75/55
*Must be performed at the gym and verified by a coach no later than Saturday at 10am