Monday, March 24, 2014

C2B, HR Push-ups, Squat Jumps

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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)

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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

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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

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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:  

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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

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