Tuesday, April 8, 2014

Single-unders, Wall Climbs, OHS

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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.

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Knees-to-elbows progressions (video)
Pistol (one-legged squat) progression, part 1part 2 (videos)
Handstand walk progression, part 1part 2 (videos)
K2E/T2B efficiency tips / Kipping K2Es (videos)
What supplements should I take?
Why runners can’t eat whatever they want
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 

Barbell:  EMOM x 10:
Even - 3 Power Cleans @ 80% of 1 RM
Odd - 2 Split Jerks w/ same load
-then
Strength:  3 attempts to find a 1 RM Squat Snatch

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Foundations
3 RFT
10 Turkish Get-ups, 35/26#
Run 800 meters 

Conditioning 
5 RFT (20 min clock)
50 Single leg Single-unders (25R/25L)
5 Wall-Climbs
10 OHS, 95/65#

Competition 
AMRAP 12
10 Triples
20 L-sit Pull-ups
30 Pistols
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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#

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#
Daniel Smith - Split Jerk 275#
Jay Webster - 5 Consecutive Double-unders
Alec Bisagno - Back Squat 315#
Deb Davis - 12 Consecutive Double-unders

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Best Results for Yesterday's WOD 
Foundations:   Sarah Hernandez 180 reps  /  Tom Wynn 169 reps
Conditioning:   Joe Spindler 99 reps  /  Trisha Meaney 50 rep
Competition:  Alivia Koons 31 reps
50+ Results:   Glenn Davis (F) 60 reps
60+ Results:   Deb Davis (F) 63 reps
Barbell:  Power Snatch - Maxx Goad 215#  /  Trisha Meaney 95#
Weekly Challenge:  tba

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Weekly  Challenge 
250 fast single-unders for time
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

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