Wednesday, April 30, 2014

Deads, Lunges, Squats, T2B, Power Cleans, Box Jumps, Thrusters, Pull-ups

___________________________________________________________________

A life saved by CrossFit
The sleep test
What is an ocean besides a collection of droplets?
The ultimate guide to (food) cheating–planning to fail
How other Americans helped Meb Keflezighi win the Boston Marathon
CrossFit - Chad Vaughn, 285# Snatch in Slo Mo (video) 

________________________________________________________________________________


THE OKLAHOMA GAMES
TheOklahomaGames
Register to compete/Volunteer
_________________________________________________________________________________

12th Annual NAMI Walk - June 7, 2014 
Home
_________________________________________________________________________________

WOD  


Weekly Challenge
Max Reps UB Kettle Bell Swings:  55/35/26#

Barbell
EMOM x 5:   1 Behind the Neck Snatch Grip Push Press + 1 Snatch Balance + 1 Overhead Squat  (work to a heavy set)

_________________________________________________________________________________

Foundations
50-40-30-20-10
Squat Jumps

*Run 400m between rounds


Conditioning 
For time:
50 Deads, 115/85
50 Lunges
40 Back Squats, 115/85
40 T2B
30 Power Cleans, 115/85
30 Burpee Box Jumps, 24/20"
20 Thrusters, 115/85
20 Pull-ups


Competition 
AMRAP 15
45 Thrusters, 95/65
45 Pull-ups
30 C & J, 135/95
45 Deads, 225/155
45 HSPU
* One barbell
____________________________________________________________________________

April PR's & Noteworthy Efforts: (scroll to see new updates)
Steph Richardson - Clean 170#
Alec Bisagno - Deadlift 375#
Jacob Ogle - Deadlift 375#
Jess Wade - Deadlift 145#
Leslee Loosen - Deadlift 125#
Diana Hackler - Deadlift 105#
Stephanie Richardson - Deadlift 315#
Justin Copeland - Front Squat 245#
Debbie Strobel - Power Snatch 80#
Trisha Meaney - Muscle-up
Mallory Kuscko - Bar Muscle-up
Shawn Chapman - Power Clean 135# /  Push PRess 165#
Mandi Jackson - Hang Squat Clean 125#
Nate Dogg - Back Squat 250#
Alec Bisagno - Back Squat 325#
Dalton - Back Squat 205#
Courtney Epps - Back Squat 185#
Heather Williams - Clean & Jerk 105#
Alec Bisagno - Clean & Jerk 205#
Lindsay Morgan - Clean & Jerk 180#
Jessica Wade - Power Clean 95#
Mandi Jackson - 60 UB Double-unders
Deb Davis - 1 Rep Max Clean 90#
Brett M - 1 Rep Max Squat Clean 225#
Brett M - 1 Rep Max Snatch 185#
Jimmy Epperson - 1 Rep Max Deadlift 305#
Jimmy Epperson - 1 Rep Max Clean & Jerk 135#
Courtney Epps - Front Squat 75#
Coutney Epps - Overhead Head Squat 75#
Patty Thompson - Strict Press 75#
Patty Thompson - Overhead Squat 95#
Mallory Kusco - Snatch 120#
_________________________________________________________________________________

Best Results for Yesterday's WOD 
Foundations:  Alexander 6:09  /  Trisha 4:15
Conditioning:  Tim Dunham 11:08  /  Kristen Crane 15:22
Competition:   Daniel - 25 reps / Trisha 17 reps
50+ Results:  tba
60+ Results:  tba
Barbell:  Nate Dogg & 155#  /  Trisha 7 Steph 95#
Weekly Challenge:  TBA

_____________________________________________________________________________

Weekly  Challenge 
Max Reps UB Kettle Bell Swings:  55/35/26
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

Tuesday, April 29, 2014

Run, Burpees, T2B

___________________________________________________________________

A life saved by CrossFit
The sleep test
What is an ocean besides a collection of droplets?
The ultimate guide to (food) cheating–planning to fail
How other Americans helped Meb Keflezighi win the Boston Marathon
CrossFit - Chad Vaughn, 285# Snatch in Slo Mo (video) 

________________________________________________________________________________


THE OKLAHOMA GAMES
TheOklahomaGames
Register to compete/Volunteer
_________________________________________________________________________________

12th Annual NAMI Walk - June 7, 2014 
Home
_________________________________________________________________________________

WOD  

Barbell
EMOM x 7:   1 Power Snatch + 1 Hang Squat Snatch + 1 Squat Snatch (work to a heavy set)

_________________________________________________________________________________

Foundations
10-9-8-7-6-5-4-3-2-1
Deadlift, 135/95#
Box Jumps, 24/20#


Conditioning 
3 RFT
Run 400m
21 Burpees
12 T2B


Competition 
AMRAP 10
5-10-15-20-25...Wall Ball Shots 20/14# - as high as possible
5 Hang Power Cleans, 185/135# between sets

____________________________________________________________________________

April PR's & Noteworthy Efforts: (scroll to see new updates)
Steph Richardson - Clean 170#
Alec Bisagno - Deadlift 375#
Jacob Ogle - Deadlift 375#
Jess Wade - Deadlift 145#
Leslee Loosen - Deadlift 125#
Diana Hackler - Deadlift 105#
Stephanie Richardson - Deadlift 315#
Justin Copeland - Front Squat 245#
Debbie Strobel - Power Snatch 80#
Trisha Meaney - Muscle-up
Mallory Kuscko - Bar Muscle-up
Shawn Chapman - Power Clean 135# /  Push PRess 165#
Mandi Jackson - Hang Squat Clean 125#
Nate Dogg - Back Squat 250#
Alec Bisagno - Back Squat 325#
Dalton - Back Squat 205#
Courtney Epps - Back Squat 185#
Heather Williams - Clean & Jerk 105#
Alec Bisagno - Clean & Jerk 205#
Lindsay Morgan - Clean & Jerk 180#
Jessica Wade - Power Clean 95#
Mandi Jackson - 60 UB Double-unders
Deb Davis - 1 Rep Max Clean 90#
Brett M - 1 Rep Max Squat Clean 225#
Brett M - 1 Rep Max Snatch 185#
Jimmy Epperson - 1 Rep Max Deadlift 305#
Jimmy Epperson - 1 Rep Max Clean & Jerk 135#
_________________________________________________________________________________

Best Results for Yesterday's WOD 
Foundations:  Clint Auschwitz 12:59  /  Kristen Crane 13:40
Conditioning:  Curt Hackler 11:29  /  Trisha Meaney 16:15
Conditioning Partner WOD:  Jon & Lynn-Holly 12 Rds + 23 reps
Competition:   B. Baker 115 reps
50+ Results:   Stuart Grimsley (C1) 14:40 @ 115#  /   Deb Strobel (C1) 11:11 @ 65#
60+ Results:   Deb Davis (C1) 19:19
Barbell:  Trisha Meaney & Sarah Hernandez 125#
Weekly Challenge:  TBA

_____________________________________________________________________________

Weekly  Challenge 
TBA
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

Monday, April 28, 2014

Front Squat, Push Press


___________________________________________________________________

A life saved by CrossFit
The sleep test
What is an ocean besides a collection of droplets?
The ultimate guide to (food) cheating–planning to fail
How other Americans helped Meb Keflezighi win the Boston Marathon
CrossFit - Chad Vaughn, 285# Snatch in Slo Mo (video) 

________________________________________________________________________________


THE OKLAHOMA GAMES
TheOklahomaGames
Register to compete/Volunteer
_________________________________________________________________________________

12th Annual NAMI Walk - June 7, 2014 
Home
_________________________________________________________________________________

WOD  

Barbell
EMOM x 5:  3 Hang Squat Clean (work to a heavy set)

_________________________________________________________________________________

Foundations
3 RFT (20 min cap)
250 Single Unders
30 Hand Release Push-ups
15 Strict Band Pull-ups


Conditioning 
10-9-8-7-6-5-4-3-2-1 (20 min cap)
Front Squat, 135/95#
Push Press, 135/95#

or

AMRAP 15 - Partner WOD
Partner 1 - 30 UB Double-unders (60 UB Singles)
Partner 2 - 10 Burpees
*5 Burpee penalty for break-up of Doubles or Singles
*One partner works at a time


Competition 
AMRAP 12
Max UB KBS 70/55
20' UB HSW

*score = total KBS
____________________________________________________________________________

April PR's & Noteworthy Efforts: (scroll to see new updates)
Steph Richardson - Clean 170#
Alec Bisagno - Deadlift 375#
Jacob Ogle - Deadlift 375#
Jess Wade - Deadlift 145#
Leslee Loosen - Deadlift 125#
Diana Hackler - Deadlift 105#
Stephanie Richardson - Deadlift 315#
Justin Copeland - Front Squat 245#
Debbie Strobel - Power Snatch 80#
Trisha Meaney - Muscle-up
Mallory Kuscko - Bar Muscle-up
Shawn Chapman - Power Clean 135# /  Push PRess 165#
Mandi Jackson - Hang Squat Clean 125#
Nate Dogg - Back Squat 250#
Alec Bisagno - Back Squat 325#
Dalton - Back Squat 205#
Courtney Epps - Back Squat 185#
Heather Williams - Clean & Jerk 105#
Alec Bisagno - Clean & Jerk 205#
Lindsay Morgan - Clean & Jerk 180#
Jessica Wade - Power Clean 95#
Mandi Jackson - 60 UB Double-unders
Deb Davis - 1 Rep Max Clean 90#
Brett M - 1 Rep Max Squat Clean 225#
Brett M - 1 Rep Max Snatch 185#
Jimmy Epperson - 1 Rep Max Deadlift 305#
Jimmy Epperson - 1 Rep Max Clean & Jerk 135#
_________________________________________________________________________________

Best Results for Yesterday's WOD 
Foundations:  
Conditioning:  
Competition:   
50+ Results:   
60+ Results:   N/A
Barbell:  
Weekly Challenge:  

_____________________________________________________________________________

Weekly  Challenge 
TBA
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

Sunday, April 27, 2014

Pistols, Bar Muscle-ups, Hang Power Snatches

Competition WOD

5:00 - Warm up, weaknesses, mobility
5:30 - Begin WOD together



Barbell:  (10 min cap)
5-4-3-2-1 UB Clean & Jerks (heavy as possible; same weight for each set)
5-4-3-2-1 UB Hang Power Snatch (heavy as possible; same weight for each set)

-rest 5 mins

Run:   (10 min cap)
10 x 200m (Run straight down & back, do not run the short ends)
Rest :30

-rest 5 mins

3 RFT
50 Pistols
7 Bar Muscle-ups
10 Hang Power Snatches 135/95

Saturday, April 26, 2014

Filthy Fifty


___________________________________________________________________

Beyond sets and reps
Workout nutrition: What to eat before, during, and after workouts
The good morning
Life Under The Big Top
Carl Paoli: kipping pullup progression (video)
Way down in the hole
CrossFit - Chad Vaughn, 285# Snatch in Slo Mo (video) 

________________________________________________________________________________


THE OKLAHOMA GAMES
TheOklahomaGames
Register to compete/Volunteer
_________________________________________________________________________________

12th Annual NAMI Walk - June 7, 2014 
Home
_________________________________________________________________________________

WOD  
Partner WOD - "Filthy Fifty"
AMRAP 30 / One works at a time; tag in, tag out as needed
50 Box Jumps, 24/20
50 Jumping Pull-ups
50 KBS, 35/55
50 Walking Lunge
50 Knees to elbows
50 Push Press, 45# bar
50 Hip Extensions
50 Wall Ball Shots, 20/14#
50 Burpees
50 Double-unders

____________________________________________________________________________

April PR's & Noteworthy Efforts: (scroll to see new updates)
Steph Richardson - Clean 170#
Alec Bisagno - Deadlift 375#
Jacob Ogle - Deadlift 375#
Jess Wade - Deadlift 145#
Leslee Loosen - Deadlift 125#
Diana Hackler - Deadlift 105#
Stephanie Richardson - Deadlift 315#
Justin Copeland - Front Squat 245#
Debbie Strobel - Power Snatch 80#
Trisha Meaney - Muscle-up
Mallory Kuscko - Bar Muscle-up
Shawn Chapman - Power Clean 135# /  Push PRess 165#
Mandi Jackson - Hang Squat Clean 125#
Nate Dogg - Back Squat 250#
Alec Bisagno - Back Squat 325#
Dalton - Back Squat 205#
Courtney Epps - Back Squat 185#
Heather Williams - Clean & Jerk 105#
Alec Bisagno - Clean & Jerk 205#
Lindsay Morgan - Clean & Jerk 180#
Jessica Wade - Power Clean 95#
Mandi Jackson - 60 UB Double-unders
Deb Davis - 1 Rep Max Clean 90#
Brett M - 1 Rep Max Squat Clean 225#
Brett M - 1 Rep Max Snatch 185#
Jimmy Epperson - 1 Rep Max Deadlift 305#
Jimmy Epperson - 1 Rep Max Clean & Jerk 135#
_________________________________________________________________________________

Best Results for Yesterday's WOD 
Foundations:   Jimmy Epperson 9 Rds + 5reps  /  Trisha Meaney 10 Rds + 13 reps
Conditioning:  Bryon Waits 5:17  /  Lindsay 6:40
Competition:   Daniel Smith 4 Rds + 5 Reps
50+ Results:   Friday WOD:  Dave Strobel (F) 9:20  /  Deb Strobel (F) 10:42
60+ Results:   N/A
Barbell:  Nate Dogg  \240#  /  Lindsay Morgan & Maggie Beason 125#
Weekly Challenge:  Nate Dogg 31 reps @ 135# /  Steph Richardson 27 reps @ 95#

_____________________________________________________________________________

Weekly  Challenge 
3 minute clock:  Max Reps Clean & Jerks, 135/95/65#
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

Friday, April 25, 2014

Thrusters, Pull-ups


___________________________________________________________________

Beyond sets and reps
Workout nutrition: What to eat before, during, and after workouts
The good morning
Life Under The Big Top
Carl Paoli: kipping pullup progression (video)
Way down in the hole
CrossFit - Chad Vaughn, 285# Snatch in Slo Mo (video) 

________________________________________________________________________________


THE OKLAHOMA GAMES
TheOklahomaGames
Register to compete/Volunteer
_________________________________________________________________________________

12th Annual NAMI Walk - June 7, 2014 
Home
_________________________________________________________________________________

WOD  

Barbell:  
Press 1-1-1
Push Press 2-2-2
Push Jerk 3-3-3

*Post heaviest set
_________________________________________________________________________________

Foundations
10 RFT
5 Atomic Sit-ups, 45/25#
10 Burpees
15 Air Squats


Conditioning - "Fran"
21-15-9 for time:
Thrusters 95/65#
Pull-ups


Competition 
AMRAP 12
5 UB Deads 315/225#
10 UB HSPU
15 UB TTB

____________________________________________________________________________

April PR's & Noteworthy Efforts: (scroll to see new updates)
Steph Richardson - Clean 170#
Alec Bisagno - Deadlift 375#
Jacob Ogle - Deadlift 375#
Jess Wade - Deadlift 145#
Leslee Loosen - Deadlift 125#
Diana Hackler - Deadlift 105#
Stephanie Richardson - Deadlift 315#
Justin Copeland - Front Squat 245#
Debbie Strobel - Power Snatch 80#
Trisha Meaney - Muscle-up
Mallory Kuscko - Bar Muscle-up
Shawn Chapman - Power Clean 135# /  Push PRess 165#
Mandi Jackson - Hang Squat Clean 125#
Nate Dogg - Back Squat 250#
Alec Bisagno - Back Squat 325#
Dalton - Back Squat 205#
Courtney Epps - Back Squat 185#
Heather Williams - Clean & Jerk 105#
Alec Bisagno - Clean & Jerk 205#
Lindsay Morgan - Clean & Jerk 180#
Jessica Wade - Power Clean 95#
Mandi Jackson - 60 UB Double-unders
Deb Davis - 1 Rep Max Clean 90#
Brett M - 1 Rep Max Squat Clean 225#
Brett M - 1 Rep Max Snatch 185#
Jimmy Epperson - 1 Rep Max Deadlift 305#
Jimmy Epperson - 1 Rep Max Clean & Jerk 135#
_________________________________________________________________________________

Best Results for Yesterday's WOD 
Foundations:   Tim Dunham 5:41  /  Trisha Meaney 7:35
Conditioning:  Tom Wyn 140#  /  Julie Anderson 85#
Competition:   Joe Spindler 8:??
50+ Results:   Dave Strobel (F) ? /  Deb Strobel (F) ?
60+ Results:   N/A
Barbell:  Nate Dogg 215#  /  Trisha Meaney 115#
Weekly Challenge:  Nate Dogg 31 reps @ 135# /  Steph Richardson 27 reps @ 95#

_____________________________________________________________________________

Weekly  Challenge 
3 minute clock:  Max Reps Clean & Jerks, 135/95/65#
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

Thursday, April 24, 2014

Power Clean, Front Squat, Push Press, Back Squat


___________________________________________________________________

Beyond sets and reps
Workout nutrition: What to eat before, during, and after workouts
The good morning
Life Under The Big Top
Carl Paoli: kipping pullup progression (video)
Way down in the hole
CrossFit - Chad Vaughn, 285# Snatch in Slo Mo (video) 

________________________________________________________________________________


THE OKLAHOMA GAMES
TheOklahomaGames
Register to compete/Volunteer
_________________________________________________________________________________

12th Annual NAMI Walk - June 7, 2014 
Home
_________________________________________________________________________________

WOD  

Barbell:  
3 sets of:   5 Back Squats + 4 Front Squats + 3 Overhead Squats (work to a heavy set)
* Rest as needed b/w sets; Post heaviest set
_________________________________________________________________________________

Foundations
10-9-8-7-6-5-4-3-2-1
Deadlift 185/135
Burpee over bar (lateral hop)


Conditioning - "The Bear Complex"
Without stopping or dropping the bar, complete the following sequence, seven times:
1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press

*Repeat for a total of 5 rounds; add weight each round; rest as needed b/w rounds
Score = heaviest round


Competition 
Ring L-Sit Hold - accumulate 3 mins

* To get to an L-Sit position on the rings, you must complete a muscle-up each time.  Knees must be locked out.

____________________________________________________________________________

April PR's & Noteworthy Efforts: (scroll to see new updates)
Steph Richardson - Clean 170#
Alec Bisagno - Deadlift 375#
Jacob Ogle - Deadlift 375#
Jess Wade - Deadlift 145#
Leslee Loosen - Deadlift 125#
Diana Hackler - Deadlift 105#
Stephanie Richardson - Deadlift 315#
Justin Copeland - Front Squat 245#
Debbie Strobel - Power Snatch 80#
Trisha Meaney - Muscle-up
Mallory Kuscko - Bar Muscle-up
Shawn Chapman - Power Clean 135# /  Push PRess 165#
Mandi Jackson - Hang Squat Clean 125#
Nate Dogg - Back Squat 250#
Alec Bisagno - Back Squat 325#
Dalton - Back Squat 205#
Courtney Epps - Back Squat 185#
Heather Williams - Clean & Jerk 105#
Alec Bisagno - Clean & Jerk 205#
Lindsay Morgan - Clean & Jerk 180#
Jessica Wade - Power Clean 95#
Mandi Jackson - 60 UB Double-unders
Deb Davis - 1 Rep Max Clean 90#
Brett M - 1 Rep Max Squat Clean 225#
Brett M - 1 Rep Max Snatch 185#
Jimmy Epperson - 1 Rep Max Deadlift 305#
Jimmy Epperson - 1 Rep Max Clean & Jerk 135#
_________________________________________________________________________________

Best Results for Yesterday's WOD 
Foundations:  Jason Stringfellow 6 Rds + 40 reps  /  Lindsay Morgan 6 Rds + 25 reps
Conditioning:  Aaron Kuntz 18:39  /  Mandi Jackson 2 Rds + 12  TTB
Competition:   BB 25:04
50+ Results:   Glenn Davis (F) 5 Rds + 27 reps
60+ Results:   N/A
Barbell:  Nate Dogg 31 reps @ 135#  /  Steph Richardson 27 reps @ 95#
Weekly Challenge:  Nate Dogg 31 reps @ 135# /  Steph Richardson 27 reps @ 95#

_____________________________________________________________________________

Weekly  Challenge 
3 minute clock:  Max Reps Clean & Jerks, 135/95/65#
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

Wednesday, April 23, 2014

Run, TTB


___________________________________________________________________

Beyond sets and reps
Workout nutrition: What to eat before, during, and after workouts
The good morning
Life Under The Big Top
Carl Paoli: kipping pullup progression (video)
Way down in the hole
CrossFit - Chad Vaughn, 285# Snatch in Slo Mo (video) 

________________________________________________________________________________


THE OKLAHOMA GAMES
TheOklahomaGames
Register to compete/Volunteer
_________________________________________________________________________________

12th Annual NAMI Walk - June 7, 2014 
Home
_________________________________________________________________________________

WOD  

Barbell:  Weekly  Challenge - 3 minute clock:  Max Reps Clean & Jerks, 135/95/65#

_________________________________________________________________________________

Foundations
AMRAP 20
20 Box Jumps 24/20"
20 Hip Extensions
20 KBS, 35/26#


Conditioning 
3 RFT (20 min cap)
Run 800m
30 TTB


Competition 
2K Row
30 Burpee Box Jumps, 30/24
30 Alternating 1-Arm Snatch, 100/60# (no dropping)

____________________________________________________________________________

April PR's & Noteworthy Efforts:
Steph Richardson - Clean 170#
Alec Bisagno - Deadlift 375#
Jacob Ogle - Deadlift 375#
Jess Wade - Deadlift 145#
Leslee Loosen - Deadlift 125#
Diana Hackler - Deadlift 105#
Stephanie Richardson - Deadlift 315#
Justin Copeland - Front Squat 245#
Debbie Strobel - Power Snatch 80#
Trisha Meaney - Muscle-up
Mallory Kuscko - Bar Muscle-up
Shawn Chapman - Power Clean 135# /  Push PRess 165#
Mandi Jackson - Hang Squat Clean 125#
Nate Dogg - Back Squat 250#
Alec Bisagno - Back Squat 325#
Dalton - Back Squat 205#
Courtney Epps - Back Squat 185#
Heather Williams - Clean & Jerk 105#
Alec Bisagno - Clean & Jerk 205#
Lindsay Morgan - Clean & Jerk 180#
Jessica Wade - Power Clean 95#
Mandi Jackson - 60 UB Double-unders
_________________________________________________________________________________

Best Results for Yesterday's WOD 
Foundations:  Jason Stringfellow 17:10  /  Kathy Faria 17:36
Conditioning:  Lindsay Morgan 16:56  /  Men - tba
Competition:   N/A
50+ Results:   Dave Strobel (F) tba  /  Debbie Strobel (C1) 24:49
60+ Results:   N/A
Barbell:  Nate Dogg 145#
Weekly Challenge:  tba

_____________________________________________________________________________

Weekly  Challenge 
3 minute clock:  Max Reps Clean & Jerks, 135/95/65#
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

Tuesday, April 22, 2014

Front Rack Lunges, OH Squats, Hang Power Snatches


___________________________________________________________________

The good morning
Life Under The Big Top
Carl Paoli: kipping pullup progression (video)
Way down in the hole
CrossFit - Chad Vaughn, 285# Snatch in Slo Mo (video) 

________________________________________________________________________________


THE OKLAHOMA GAMES
TheOklahomaGames
Register to compete/Volunteer as a judge
_________________________________________________________________________________

12th Annual NAMI Walk - June 7, 2014 
Home
_________________________________________________________________________________

WOD  

Barbell:  EMOM x 5 - 3 Hang Snatch from mid thigh (work to a heavy set)

_________________________________________________________________________________

Foundations
For time:
200 Lunges
Sprint 800 meters
100 Hand Release Push-ups


Conditioning 
For time:
50 Front Rack Lunges, 95/65#
50 OH Squats, 95/65#
50 Hang Power Snatches, 95/65#


Competition 
AMRAP 15
21 UB Thrusters, 95/65#
15 UB T2B
20' UB HSW


____________________________________________________________________________

April PR's & Noteworthy Efforts:
Steph Richardson - Clean 170#
Alec Bisagno - Deadlift 375#
Jacob Ogle - Deadlift 375#
Jess Wade - Deadlift 145#
Leslee Loosen - Deadlift 125#
Diana Hackler - Deadlift 105#
Stephanie Richardson - Deadlift 315#
Justin Copeland - Front Squat 245#
Debbie Strobel - Power Snatch 80#
Trisha Meaney - Muscle-up
Mallory Kuscko - Bar Muscle-up
Shawn Chapman - Power Clean 135# /  Push PRess 165#
Mandi Jackson - Hang Squat Clean 125#
Nate Dogg - Back Squat 250#
Alec Bisagno - Back Squat 325#
Dalton - Back Squat 205#
Courtney Epps - Back Squat 185#
Heather Williams - Clean & Jerk 105#
Alec Bisagno - Clean & Jerk 205#
Lindsay Morgan - Clean & Jerk 180#
Jessica Wade - Power Clean 95#
Mandi Jackson - 60 UB Double-unders
_________________________________________________________________________________

Best Results for Friday's WOD 
Foundations:   Sarah Hernandez 2 Rds + 125 reps  /  Jay Webster 2 Rds + 110 reps
Conditioning:  Nate Dogg 4:25  /  Lyndsay Morgan 6:44
Competition:   N/A
50+ Results:   N/A
60+ Results:   N/A
Barbell:  N/A
Weekly Challenge:  Nathan Berg 1:08  /  Patty Thompson 1:44


Best Results for Yesterday's WOD 
Foundations:  Lindsay Morgan 16:10
Conditioning:  Jeremiah Williams 14:58  /  Mallory 21:56
Competition:   Ryan Meyer 10:44  /  Mandi Jackson 15:42
50+ Results:   N/A
60+ Results:   N/A
Barbell:  Trisha Meaney 125#  /  Bryon Waits 175#
Weekly Challenge:  tba

_____________________________________________________________________________

Weekly  Challenge 
3 minute clock:  Max Reps Clean & Jerks, 135/95/65#
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

Monday, April 21, 2014

Row, HSPU, Double-unders


___________________________________________________________________

The good morning
Life Under The Big Top
Carl Paoli: kipping pullup progression (video)
Way down in the hole
CrossFit - Chad Vaughn, 285# Snatch in Slo Mo (video) 

________________________________________________________________________________


THE OKLAHOMA GAMES
_________________________________________________________________________________

12th Annual NAMI Walk - June 7, 2014 
Home
_________________________________________________________________________________

WOD  

Barbell:  EMOM x 5 - 3 Hang Clean + 1 Jerk (work to a heavy set)

_________________________________________________________________________________

Foundations
3 RFT
Run 400m
30 Sit-ups
15 Squat Clean Thrusters, 95/65#


Conditioning 
3 RFT
50 Calorie Row
15 HSPU
50 Double-unders


Competition 
For time
100 Pull-ups
100 Wall Ball Shots


____________________________________________________________________________

April PR's & Noteworthy Efforts:
Steph Richardson - Clean 170#
Alec Bisagno - Deadlift 375#
Jacob Ogle - Deadlift 375#
Jess Wade - Deadlift 145#
Leslee Loosen - Deadlift 125#
Diana Hackler - Deadlift 105#
Stephanie Richardson - Deadlift 315#
Justin Copeland - Front Squat 245#
Debbie Strobel - Power Snatch 80#
Trisha Meaney - Muscle-up
Mallory Kuscko - Bar Muscle-up
Shawn Chapman - Power Clean 135# /  Push PRess 165#
Mandi Jackson - Hang Squat Clean 125#
Nate Dogg - Back Squat 250#
Alec Bisagno - Back Squat 325#
Dalton - Back Squat 205#
Courtney Epps - Back Squat 185#
Heather Williams - Clean & Jerk 105#
Alec Bisagno - Clean & Jerk 205#
Lindsay Morgan - Clean & Jerk 180#
Jessica Wade - Power Clean 95#
Mandi Jackson - 60 UB Double-unders
_________________________________________________________________________________

Best Results for Friday's WOD 
Foundations:   Sarah Hernandez 2 Rds + 125 reps  /  Jay Webster 2 Rds + 110 reps
Conditioning:  Nate Dogg 4:25  /  Lyndsay Morgan 6:44
Competition:   N/A
50+ Results:   N/A
60+ Results:   N/A
Barbell:  N/A
Weekly Challenge:  Nathan Berg 1:08  /  Patty Thompson 1:44

_____________________________________________________________________________

Weekly  Challenge 
3 minute clock:  Max Reps Clean & Jerks, 135/95/65#
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

Friday, April 18, 2014

C2B Pull-ups, Squat Snatch


___________________________________________________________________

Stay lean without tracking your calories or macros in 4 easy steps
Can napping help with muscular growth?
Life Under The Big Top
Carl Paoli: kipping pullup progression (video)
Way down in the hole
CrossFit - Chad Vaughn, 285# Snatch in Slo Mo (video) 

________________________________________________________________________________


THE OKLAHOMA GAMES
_________________________________________________________________________________

12th Annual NAMI Walk - June 7, 2014 
Home
_________________________________________________________________________________

WOD  

Barbell:  EMOM x 5 - 3 Squat Snatches from above the knee (work to a heavy set)

_________________________________________________________________________________

Foundations
AMRAP 20
50 Air Squats
40 KBS, 35/26
30 Box Jumps, 20/24"
20 Burpees
10 GHD Sit-ups


Conditioning 
9-7-5
C2B Pull-ups
Squat Snatch, 95/65


Competition 
9-7-5
Muscle-up's
Squat Snatch, 135/95#

____________________________________________________________________________

April PR's & Noteworthy Efforts:
Steph Richardson - Clean 170#
Alec Bisagno - Deadlift 375#
Jacob Ogle - Deadlift 375#
Jess Wade - Deadlift 145#
Leslee Loosen - Deadlift 125#
Diana Hackler - Deadlift 105#
Stephanie Richardson - Deadlift 315#
Justin Copeland - Front Squat 245#
Debbie Strobel - Power Snatch 80#
Trisha Meaney - Muscle-up
Mallory Kuscko - Bar Muscle-up
Shawn Chapman - Power Clean 135# /  Push PRess 165#
Mandi Jackson - Hang Squat Clean 125#
Nate Dogg - Back Squat 250#
Alec Bisagno - Back Squat 325#
Dalton - Back Squat 205#
Courtney Epps - Back Squat 185#
Heather Williams - Clean & Jerk 105#
Alec Bisagno - Clean & Jerk 205#
Lindsay Morgan - Clean & Jerk 180#
Jessica Wade - Power Clean 95#
Mandi Jackson - 60 UB Double-unders
_________________________________________________________________________________

Best Results for Yesterday's WOD 
Foundations:   Jay Webster 11:17  /  Kathy Faria 13:09  /  Angela Gann 17:55
Conditioning:  Ryan Meyer 10:44  /  Trisha Meaney 12:01
Competition:   N/A


50+ Results:  m -  Dave Strobel (C1) 15:16 @ 95#  /  Gary Glass (C1) 19:50 @ 135#
w - Deb Strobel (F) 15:32

60+ Results:  N/A
Barbell:  N/A
Weekly Challenge:  Nathan Berg 1:08  /  Patty Thompson 1:44

_____________________________________________________________________________

Weekly  Challenge 
For time: 21 Thrusters 95/65, 21 Pull-ups
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

Thursday, April 17, 2014

Deadlifts, Power Cleans, Push Jerks


___________________________________________________________________

There are a LOT of similarities between fitness culture in DC and religious culture in The South
The role of stretching in rehabilitation of hamstring injuries
Got rings?
Seeing the magic
Shoulder instability
Life Under The Big Top
Carl Paoli: kipping pullup progression (video)
Way down in the hole
CrossFit - Chad Vaughn, 285# Snatch in Slo Mo (video) 

________________________________________________________________________________


THE OKLAHOMA GAMES
_________________________________________________________________________________

12th Annual NAMI Walk - June 7, 2014 
Home
_________________________________________________________________________________

WOD  

Strength:  
10 Overhead Squat
10 Front Squat - 3 second pause at bottom, no pause at top
10 Back Squat - no pause top or bottom

*Heavy as possible each set

_________________________________________________________________________________

Foundations
21-15-9
Burpees
Run 800m after each round


Conditioning 
5 RFT
12 Deadlifts
9 Power Cleans
6 Push Jeks
m-135 / w-95


Competition 
5 RFT
12 Deads,185/135#
9 Power Cleans, 185/135#
6 Push Jerks 185/135#

____________________________________________________________________________

April PR's & Noteworthy Efforts:
Steph Richardson - Clean 170#
Alec Bisagno - Deadlift 375#
Jacob Ogle - Deadlift 375#
Jess Wade - Deadlift 145#
Leslee Loosen - Deadlift 125#
Diana Hackler - Deadlift 105#
Stephanie Richardson - Deadlift 315#
Justin Copeland - Front Squat 245#
Debbie Strobel - Power Snatch 80#
Trisha Meaney - Muscle-up
Mallory Kuscko - Bar Muscle-up
Shawn Chapman - Power Clean 135# /  Push PRess 165#
Mandi Jackson - Hang Squat Clean 125#
Nate Dogg - Back Squat 250#
Alec Bisagno - Back Squat 325#
Dalton - Back Squat 205#
Courtney Epps - Back Squat 185#
Heather Williams - Clean & Jerk 105#
Alec Bisagno - Clean & Jerk 205#
Lindsay Morgan - Clean & Jerk 180#
Jessica Wade - Power Clean 95#
Mandi Jackson - 60 UB Double-unders
_________________________________________________________________________________

Best Results for Yesterday's WOD 
Foundations:   Jason Stringfellow 10:53  /  Lynn-Holley18:52
Conditioning:  Alexander 211 reps  /  Mandi Jackson 200 reps
Competition:   Nathan Berg 10:58 & 4 x 3 UB Muscle-ups
50+ Results:   Tony Sterk (C1) 156 reps  /  Glenn Davis (F) 19:30
60+ Results:  N/A
Barbell:  N/A
Weekly Challenge:  Nathan Berg 1:08  /  Patty Thompson 1:46

_____________________________________________________________________________

Weekly  Challenge 
For time: 21 Thrusters 95/65, 21 Pull-ups
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

Wednesday, April 16, 2014

Burpees, Row, Power Snatch, Pull-ups


___________________________________________________________________

Nutrition is complicated. Or so you’ve been told.
Life Under The Big Top
Carl Paoli: kipping pullup progression (video)
Way down in the hole
What supplements should I take?
10 Critical Principles Physical Therapists Need to Know About Crossfit for Successful Rehabilitation
CrossFit - Chad Vaughn, 285# Snatch in Slo Mo (video) 

________________________________________________________________________________


THE OKLAHOMA GAMES
_________________________________________________________________________________

12th Annual NAMI Walk - June 7, 2014 
Home
_________________________________________________________________________________

WOD  

Weekly  Challenge:  
For time: 21 Thrusters 95/65, 21 Pull-ups

Barbell:  EMOM x 5
2 Push Jerk + 1 Split Jerk @ 80% of 1 Rep max Push Jerk

_________________________________________________________________________________

Foundations
20 min cap:
50-40-30-20-10
Walking Lunges
Push Presses 65/45#


Conditioning 
With a continually running clock:
7 mins - Max Burpees
5 mins - Max Calorie Row
3 mins - Max Reps Power Snatch 95/65#
1 min - Max Reps Pull-ups

*Score = total reps + calories rowed


Competition 
20 minute cap:
A) 21-15-9
Back Squat 225/135#
KBS 70/55#

-then

B) AMRAP 6:
3 UB Muscle-ups

____________________________________________________________________________

April PR's & Noteworthy Efforts:
Steph Richardson - Clean 170#
Alec Bisagno - Deadlift 375#
Jacob Ogle - Deadlift 375#
Jess Wade - Deadlift 145#
Leslee Loosen - Deadlift 125#
Diana Hackler - Deadlift 105#
Stephanie Richardson - Deadlift 315#
Justin Copeland - Front Squat 245#
Debbie Strobel - Power Snatch 80#
Trisha Meaney - Muscle-up
Mallory Kuscko - Bar Muscle-up
Shawn Chapman - Power Clean 135# /  Push PRess 165#
Mandi Jackson - Hang Squat Clean 125#
Nate Dogg - Back Squat 250#
Alec Bisagno - Back Squat 325#
Dalton - Back Squat 205#
Courtney Epps - Back Squat 185#
Heather Williams - Clean & Jerk 105#
Alec Bisagno - Clean & Jerk 205#
Lindsay Morgan - Clean & Jerk 180#
Jessica Wade - Power Clean 95#
Mandi Jackson - 60 UB Double-unders
_________________________________________________________________________________

Best Results for Yesterday's WOD 
Foundations:   Stacy Lard 11 Rds  /  Alec Bisagno 7 Rds + 111 reps
Conditioning:   Ryan Meyer 8 Rds +15 reps  /  Mandi Jackson 7 Rds + 22 reps
Competition:   N/A
50+ Results:   Dave Strobel  (F) 8 Rds  /  Renee Glass (F) 8 Rds + 110 reps
60+ Results:  
Barbell:  
Weekly Challenge:  TBA

_____________________________________________________________________________

Weekly  Challenge 
For time: 21 Thrusters 95/65, 21 Pull-ups
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

Tuesday, April 15, 2014

Wall Ball Shots, KBS, Double-unders


___________________________________________________________________

Life Under The Big Top
Carl Paoli: kipping pullup progression (video)
Way down in the hole
What supplements should I take?
10 Critical Principles Physical Therapists Need to Know About Crossfit for Successful Rehabilitation
CrossFit - Chad Vaughn, 285# Snatch in Slo Mo (video) 

________________________________________________________________________________


THE OKLAHOMA GAMES
_________________________________________________________________________________

12th Annual NAMI Walk - June 7, 2014 
Home
_________________________________________________________________________________

WOD  

Barbell:  EMOM x 5
5 TnG Snatches @ 80% of 1 Rep Max, no misses
_________________________________________________________________________________

Foundations
AMRAP 20
10 Burpees
100 Fast Singles
10 Hollow Rocks


Conditioning 
AMRAP 18
10 UB Wall Ball Shots, 20/14#
20 UB KBS, 55/35#
30 UB Double-unders


Competition 
12-9-6-3
Alternating Single Arm DB Snatches (DB switches hands below the knee but above the ground and cannot be released until the set is complete; DB can rest on the floor but your hand must stay connected until the set is over), 80/50# DB
Muscle-ups (10 Burpees every break during a set)

____________________________________________________________________________

April PR's & Noteworthy Efforts:
Steph Richardson - Clean 170#
Alec Bisagno - Deadlift 375#
Jacob Ogle - Deadlift 375#
Jess Wade - Deadlift 145#
Leslee Loosen - Deadlift 125#
Diana Hackler - Deadlift 105#
Stephanie Richardson - Deadlift 315#
Justin Copeland - Front Squat 245#
Debbie Strobel - Power Snatch 80#
Trisha Meaney - Muscle-up
Mallory Kuscko - Bar Muscle-up
Shawn Chapman - Power Clean 135# /  Push PRess 165#
Mandi Jackson - Hang Squat Clean 125#
Nate Dogg - Back Squat 250#
Alec Bisagno - Back Squat 325#
Dalton - Back Squat 205#
Courtney Epps - Back Squat 185#
Heather Williams - Clean & Jerk 105#
Alec Bisagno - Clean & Jerk 205#
Lindsay Morgan - Clean & Jerk 180#
Jessica Wade - Power Clean 95#
Mandi Jackson - 60 UB Double-unders
_________________________________________________________________________________

Best Results for Yesterday's WOD 
Foundations:   Julie Fitsimmons & Kristen Crane 180 reps  /  Jimmu Epperson 175 reps
Conditioning:   Aubrey Baker 274 reps  /  Justin Copeland 232 reps
Competition:  Mandi Jackson 16:00  
50+ Results:   Tony Sterk (C1) 136 reps  /  Glenn Davis (F) 125 reps  /  Fran Clark (C1) 118 reps  /  Leslee Loosen (F) 90 reps
60+ Results:  Deb Davis (F1) 110 reps
Barbell:  Rachel 135#
Weekly Challenge:  TBA

_____________________________________________________________________________

Weekly  Challenge 
For time: 21 Thrusters 95/65, 21 Pull-ups
*Must be performed at the gym and verified by a coach no later than Saturday at 10am