Thursday, March 20, 2014

Run, Wall Ball Shots

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CFB 2014 Open Leaderboard

Kevin Ogar: Road to recovery (video)
Building behemoths, Part 1
Success and the bull’s eye
Movement relativism?
The universe of a single task
10 Critical Principles Physical Therapists Need to Know About Crossfit for Successful Rehabilitation
Is exercise causing you to move less? part 1part 2
What to do when you hit a plateau

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 

PR Opportunity:  10 mins to find a 1 RM Front Squat

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Foundations 
AMRAP 20
100 Fast Single-unders
15 Hand Release Push-ups
200 meter Overhead Carry, 45/25#


Conditioning 
AMRAP 20
Run 400m
-then max unbroken Wall Ball Shots, 20/14#


Competition
For time:  Run or Row 5K


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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#
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:  Mallory Kucko 286 reps  /  Daniel Smith 347 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

Best Results for Yesterday's WOD 
Foundations:  Alec Bisagno 13:31  /  Tiffany Galvan 14:18
Conditioning:  Brad Snefke 1393  /  Patty Thompson 1066
Competition:  Daniel Smith 13:00
50+ Results:  Deb Strobel (C1) 911
60+ Results:   N/A 
Barbell:  Cameron Donaldson 385#  /  Sarah Hernandez 155#
Weekly Challenge:  Nathan Berg - 34 reps  /  Deb Strobel - 21 reps

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Weekly  Challenge 
Max Reps Unbroken Thrusters, 95/65/75/55
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

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