Tuesday, March 18, 2014

Clean & Jerk

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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)

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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

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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

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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#

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

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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

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