Friday, March 14, 2014

Deadlifts, Box Jumps

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Kipping pull-ups for KIPP school
4 reasons you’re not getting stronger
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 4:   3 Tall Snatches – work to a heavy set DEMO VIDEO
-then
Strength:  Strict Press 1-1-1-1-1
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Foundations 
"Open 14.3"
AMRAP 8 of:
10 deadlifts, 135 / 95 lb.  
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb. 
15 box jumps, 24 / 20 inch


Conditioning
"Open 14.3"
AMRAP 8 of:
10 deadlifts, 135 / 95 lb.  
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb. 
15 box jumps, 24 / 20 inch


Competition
For time:
10 2-fer-1 WBS 20/14#
1 TGU, 50/30# DB
9 2-fer WBS 20/14#
2 TGU, 50/30 (1R/1L)
8 2-fer-1 WBS 20/14#
3 TGU, 50/30#
etc 

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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 Yesterday's WOD    
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 
Foundations:  Alec Bisagno 10:25  /  Jill 11:28
Conditioning:  Joe Ali 24:05  /  Linda Peterson 24:16
Competition:  Brett M 22 Muscle-ups  /  Alivia Koons  10 Muscle-ups
50+ Results:  Dave Strobel (F) 15:42  /  Debbie Strobel 17:30
60+ Results:   N/A
Barbell:  Brett M 95#  /  Alivia Koons & Linda Peterson 50#
Weekly Challenge:  Daniel Smith 261 reps  /  Rachel Shearer 119 reps

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Weekly  Challenge 
3 attempts - Max Reps Double-unders (Score = attempt with most reps/)
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

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