Saturday, March 8, 2014

Overhead Squats, Pull-ups

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Properly sequencing your snatch or clean
“One of the many thing I love about weightlifting”
The thin red line of fitness
Klokov vs. Froning: 225# “Isabel” (video)
Can Lolo Jones really squat 462#?
CrossFit - Chad Vaughn, 285# Snatch in Slo Mo (video)

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WOD 


Open WOD 14.2:

Every 3 minutes for as long as possible complete: 
From 0:00-3:00
2 rounds of:
10 overhead squats (95#/65#)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95#/65#)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95#/65#)
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds
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If you are not participating in the 2014 CrossFit Open...

7 RFT:
15 KBS 35/55#
15 Box Jumps, 24/20"
15 GHD Hip Extensions
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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#

Best Results for Yesterday's WOD    
CrossFit Open Workout 14.1:  Mallory Kucko 286 reps  /  Daniel Smith 347 reps
Foundations:  
Conditioning:  
Competition:  
50+ Results:   
60+ Results: 
Barbell:  
Weekly Challenge:  Jennifer Varao 484 ft.  /  Jay Webster 340 ft.

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Weekly  Challenge 
For distance:  Farmers Carry (pinch grip) 45/25# plates
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

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