Thursday, April 3, 2014

Double-unders, KBS

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CFB 2014 Open Leaderboard

Deb Davis - Finished the 2014 CrossFit Open and is #150 in the World for Masters Women, age 60-64 and qualifies for Regionals.

Deb Strobel - Finished 2014 CrossFit Open and is #163 in the World for Masters Women, age 55-59 and qualifies for regionals.

How to work on your split jerk
What supplements should I take?
Why runners can’t eat whatever they want
Tips from a silver-medalist rower (video)
10 Critical Principles Physical Therapists Need to Know About Crossfit for Successful Rehabilitation
CrossFit - Chad Vaughn, 285# Snatch in Slo Mo (video)

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WOD 


Strength:  20 RM Back Squat (no pausing at top or bottom)

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Foundations
10-9-8-7-6-5-4-3-2-1 for time:
Deadlifts
Hang Power Clean
Push Press
95/65#


Conditioning 
5 Rounds
3 minute clock
50 Double-unders
Max Reps KBS 70/55#
-rest 90 seconds


Competition 
1) 1 set - ME UB C2B
2) Row 2k for time
3) 1 set - ME UB Double-unders (20 rep min)
4) 1 set - ME UB Power Snatches 155/105#
5) 50 Strict HSPU for time

*Rest as needed b/w tests

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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# / Deadlift 175# / Power Snatch 75# / Push Press 110# / Squat Clean 110# / Front Squat 125#
Daniel Smith - 261 Consecutive Double-unders
Patty Thompson - 108 Double-unders
Courtney Epps - C&J 105#  /  Back Squat 175#
Stacy Lard - Deadlift 180#  /  Clean & Jerk 100#
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#
Brett MiQuelon - Back Squat 265# / Front Squat 245#
Alec Bisagno - Front Squat 245#
Mitch Calahan - Front Squat 235#
Denise Wiggington - Front Squat 135#
Lana Smith - Front Squat 145# / 20 RM Back Squat 125#
Glenn Davis - Back Squat 185# / Front Squat 135#
Patty Thompson - OH Squat 90# / Squat Clean 125#
Stuart Grimsley - Deadlift 350#
Aaron Kuntz - Deadlift 365#
Dalla Hindman - 305#
Mitch Calahan - Deadlift 385#
Tim Dunham - Deadlift 345#
Alec Bisagno - Deadlift 365#
Glenn Davis - Deadlift 215#
Nate Dogg - Squat Snatch 210#
Lana Smith - Squat Clean 110#
Mitch Calahan - Power Clean & Jerk 185#
Dave Strobel - Deadlift 300# / C&J 155# / Snatch 115#
Angela Gann - "Cindy" 9+26 reps
Joe Spindler - Power Clean 275#
Nate Dogg - Thruster 225#
Jason Townsend - Thruster 145#
Jay Webster - Thruster 155#
Dallas Hindsman - Thruster 175#
Mike Zambruski - Thruster 205#
Nate Dogg - Turkish Get-up 90#
Jay Webster - TGU 60#
Deb Davis - Finished 2014 CrossFit Open and is #150 in the World for Masters Women, age 60-64
Deb Strobel - Finished 2014 CrossFit Open and is #163 in the World for Masters Women, age 55-59
Vishwajeet - 1st Kipping Pull-up
Nate Dogg - Strict Press 175#
Alex Bisagno - Strict Press 190#
Joe Spindler - Strict Press 175#
Mike Zambruski - Strict Press 185#


Best Results for 2014 Open Workouts    
CrossFit Open Workout 14.1:  Daniel Smith 347 reps  /  Mallory Kucko 286 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
CrossFit Open Workout 14.4:  Daniel Smith 192 reps  /  Alivia Koons 182 reps
CrossFit Open Workout 14.5:  Jonathan Fowler 13:06  /  Alivia Koons 13:38



Best Results for Yesterday's WOD 
Foundations:   Jay Webster 7:11 /  Aubrey Baker 8:29
Conditioning:   Chris Buchanan 11:57  /  Patty Thompson & Mandi Jackson 17:20
Competition:  N/A
50+ Results:   Gary Glass (F) 16:20  /  Tony (C1) 21:16
60+ Results:   Deb Davis (F) 12:48
Barbell:   Push Press - Curtis Hackler 195#  /  Patty Thompson 115#
Weekly Challenge:  Mark Caldwell 7 @ 135#  /  Denise Wiggington 21 @ 65#

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Weekly  Challenge 
Max Reps Bear Complex, 135/95  |  95/65
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

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