Tuesday, March 11, 2014

Run, Ring Dips

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What are the 10 general physical skills? - video [ipod] [mov] [HD mov]
The Greek and the Games
Backward roll to support (video)
I got 306 fewer reps than Talayna
Why high-impact exercise is good for your bones
Bodyweight single-leg squat progressions (video)
Rich Froning: Day at the offfice 

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 

Strength

1) Back Squat: 1 attempt to establish a 20RM – rest 1:00 (before #2)

2) Front Squat: Max Reps @ 100% of #1 (after 1:00 rest)

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Foundations 
3 RFT
Row 1K
20 GHD Sit-ups
-rest :60


Conditioning 
5 RFT
Run 400m
15 Ring Dips 


Competition
AMRAP 15
30 Strict HSPU
50 Back Rack Walking Lunge, 155/115#

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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
CrossFit Open Workout 14.2:  Maxx Goad 192 reps  /  Alivia Koons 130 reps 
Foundations:   Tom Wynn 290 reps  /  Julie Anderson 260 reps
Conditioning:   Alexander 10:22  /  Trisha Meaney 11:37
Competition:  Brett M  1 Round + 55 reps
50+ Results:   Stuart Grimsely (F1)19:47
60+ Results:   N/A
Barbell:  Ryan Meyer 245# Clean  /  Trisha Meaney 85# Snatch & 115# Clean
Weekly Challenge:  N/A

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

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