Tuesday, March 4, 2014

Row, Hang Power Clean, C2B


Rich Froning: Day at the office (video)
My first Open: 14.1 
Does CrossFit have rivalries?
Greg Glassman on the Open (part 2) (part 3)
5 rules of basic weightlifting gym etiquette
Can Lolo Jones really squat 462#?
CrossFit - Chad Vaughn, 285# Snatch in Slo Mo (video)



Barbell:  Clean & Jerk 1-1-1-1-1


Alternating Single leg Stand-ups
Banded Pull-ups

Note: start w/ hip crease below knee; don't touch opposite foot down until each rep is complete 

1,000m Row
30 HPC, 135/95
30 C2B Pull ups

1) 5 rounds for time of:
12 TTB
12 Burpee Box Jumps 24/20″
Rest 1:1 (include rest after final round before beginning #2)
2) 20/15 Muscle-Ups for time


CFB Athlete of the Month for February 2014:  

March PR's & Noteworthy Efforts:

Best Results for Yesterday's WOD    
CrossFit Open Workout 14.1:  Mallory Kucko 286 reps  /  Daniel Smith 347 reps
Foundations:  Patty Thompson 12:09 / Alexander 13:48 
Conditioning:   Joe Ali 258 reps
Competition:  Brett M 10:08
50+ Results:  
Barbell:  Tom Wynn - Power Clean 215#
Strength:  N/A
Weekly Challenge: 


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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