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

No comments:

Post a Comment