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

No comments:

Post a Comment