Monday, June 30, 2014

Deadlifts, Hip Extensions, Push-ups

_______________________________________________________________________________
Big Bang 5k
Big Bang 5K & Fun Run - July 4th - benefiting the Dewey High School FFA (Future Farmers of America) program
_______________________________________________________________________________


Displaying KCBOTB.jpeg
________________________________________________________________________________

13 CrossFit Gym Etiquette Rules You Need To Know
Hip extension drill for the push jerk with Brett Fforde - video [ipod] [mov] [HD mov]
Keeping the torso upright in the air squat with Matt Lodin - video [ipod] [mov] [HD mov]
The case for time caps when crossfitting
Individualizing your starting position

_________________________________________________________________________________

WOD  


Barbell:  

EMOM x 7 - 1 Power Snatch + 1 OHS + 1 Snatch Balance

__________________________________________________________________________

Foundations 
For time:
Row 1000m
100 Push-ups
100 Lunges
100 Sit-ups
500 Single-unders


Conditioning 
AMRAP 20
10 Deadlifts 225/135#
15 GHD Hip Extensions
20 Push-ups (m - strict)


Competition 
3 RFT
Run 400m
10 Muscle-ups
25 UB Wall Ball Shots

_____________________________________________________________________

May 2014 - Athlete of the Month 


 "I love my CrossFit box!  Everyone is like family and is always pushing each other to be better."

Member since Feb 2013
Wife - Angela
Kids - Kaid (15), Konnor (13), Klein (10)
Occupation - IT manager / Truity Credit Union
Favorite Pastime - outdoor activities like camping and canoeing
Favorite WOD - "Grace"
Least favorite WOD - "Fran"
First WOD - "Don't remember but it included burpees and I almost yacked."
Biggest change since starting CrossFit - "Overall nutrition and conditioning have drastically improved.  Self confidence is higher, love competing, and made a lot of new great friends."
_________________________________________________

June PR's & Noteworthy Efforts
Brett M - Push Press 225#
Brett M - Front Squat 255#
Dalton - Front Squat 225#
Cameron Donaldson - Back Squat 395#
Jacob Ogle - 3 RM Hang Squat Clean 195#
Brett M - Hang Squat Clean 225#
Brett M - Squat Clean 235#
Dallas Hindman - Snatch 145#
Ravi - Back Squat 225#
Daniel Smith - Hang Squat Snatch x 2 @ 190#  /  Hang Squat Snatch 200#
Stuart Grimsley - Clean & Jerk 205#
Jimmy Epperson - Clean & Jerk 145#
Deb Davis - 25 consecutive Double-unders
Jeff Anderson - Hang Squat Clean 175#
Brett M - Deadlift 325#
Brett M - Turkish Get-up 115#
Brett M - Back Squat 285#
Damon - Back Squat 130#
Dalton - Back Squat 235#
Dave Strobel - Back Squat 235#
Jeremy Bears - Back Squat 235#
Stuart Grimsley - Strict Press 155#
Dalton - Strict Press 115#
Cameron - Deadlift 475#
Lindsay Morgan - Power Clean 140#
Stuart Grimsley - Bench Press 230#
Cameron - Back Squat 400#
Jason Stringfellow - Power Snatch 115#
Daniel Smith - Hang Squat Snatch 205#
Dallas Hindman - Deadlift 305#
Rachel Shearer - Deadlift 235#
Debbie Strobel - Deadlift 220#
Stephanie Richardson - Bench Press 130#
Mandi Jackson - 2 Consecutive Ring Dips
Daniel Smith - 2 RM Squat Snatch 200#
Megan Parsons - Hand Stand
Dallas Hindman - 7 minute Handstand Hold
Jason Stringfellow - 0ne week without gloves
Jay Webster - Thruster 145#
Mandi Jackson - Front Squat 160#
Denise Wiggington - Thruster 100#

_________________________________________________________________________________


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

________________________________________________________________________________

Weekly  Challenge 
300 Single-unders for time
-or
100 Double-unders for time

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

Sunday, June 29, 2014

Thrusters, Muscle-ups

Competitors WOD

A) 1 set of Max unbroken reps at 135/95 – TnG at the bottom, OK to rest overhead, but not at the hang or on the floor.

B) 1 set of Max unbroken reps at 165/105 – TnG at the bottom, OK to rest in the front rack, but not at the hang or on the floor.

C) AMRAP 6:
Max Effort HSPU, every time you come down complete 10 TTB

D) For time:
21-15-9 reps of:
Thrusters, 135/95
Muscle ups

Saturday, June 28, 2014

Med Ball Cleans, Run, Hollow Rocks, Thrusters, KBS, OH Carry


_________________________________________________________________________________

WOD  

For time / Teams of 2:

Scaled:
25 Med Ball Cleans, 20/14# - alternating sets of 5
Run 400m together
50 Hollow Rocks - alternating sets of 5
Run 400m together
75 Thrusters, 75/55# - alternating sets of 5
Run 400m together
100 Kettle Bell Swings, 35/26# - alternating sets of 5
Overhead carry 400m together, 25/15# plate

RX'd:
25 Squat Cleans, 95/65/45# - alternating sets of 5
Run 400m together
50 Toes to Bar - alternating sets of 5
Run 400m together
75 Thrusters, 95/65/45# - alternating sets of 5
Run 400m together
100 Kettle Bell Swings, 55/35/26# - alternating sets of 5
Overhead carry 400m together, 45/25/15# plate each

* Sub 500m Row for any 400m Run
_____________________________________________________________________

May 2014 - Athlete of the Month 


 "I love my CrossFit box!  Everyone is like family and is always pushing each other to be better."

Member since Feb 2013
Wife - Angela
Kids - Kaid (15), Konnor (13), Klein (10)
Occupation - IT manager / Truity Credit Union
Favorite Pastime - outdoor activities like camping and canoeing
Favorite WOD - "Grace"
Least favorite WOD - "Fran"
First WOD - "Don't remember but it included burpees and I almost yacked."
Biggest change since starting CrossFit - "Overall nutrition and conditioning have drastically improved.  Self confidence is higher, love competing, and made a lot of new great friends."
_________________________________________________

June PR's & Noteworthy Efforts
Brett M - Push Press 225#
Brett M - Front Squat 255#
Dalton - Front Squat 225#
Cameron Donaldson - Back Squat 395#
Jacob Ogle - 3 RM Hang Squat Clean 195#
Brett M - Hang Squat Clean 225#
Brett M - Squat Clean 235#
Dallas Hindman - Snatch 145#
Ravi - Back Squat 225#
Daniel Smith - Hang Squat Snatch x 2 @ 190#  /  Hang Squat Snatch 200#
Stuart Grimsley - Clean & Jerk 205#
Jimmy Epperson - Clean & Jerk 145#
Deb Davis - 25 consecutive Double-unders
Jeff Anderson - Hang Squat Clean 175#
Brett M - Deadlift 325#
Brett M - Turkish Get-up 115#
Brett M - Back Squat 285#
Damon - Back Squat 130#
Dalton - Back Squat 235#
Dave Strobel - Back Squat 235#
Jeremy Bears - Back Squat 235#
Stuart Grimsley - Strict Press 155#
Dalton - Strict Press 115#
Cameron - Deadlift 475#
Lindsay Morgan - Power Clean 140#
Stuart Grimsley - Bench Press 230#
Cameron - Back Squat 400#
Jason Stringfellow - Power Snatch 115#
Daniel Smith - Hang Squat Snatch 205#
Dallas Hindman - Deadlift 305#
Rachel Shearer - Deadlift 235#
Debbie Strobel - Deadlift 220#
Stephanie Richardson - Bench Press 130#
Mandi Jackson - 2 Consecutive Ring Dips

_________________________________________________________________________________


Best Results for Yesterday's WOD 
Foundations:   Jimmy Epperson 17:30  /  Kristen Krane 17:07
Conditioning:  Nate Dogg 5:21  /  Patty Thompson 5:34
Competition:  Daniel Smith 10:08  /  Patty Thompson 22:09
50+ Results:  N/A
60+ Results:  N/A
Barbell:  Nate Dogg 225#  /  Steph Richardson 155#
Weekly Challenge:  Dallas (Hold) 7 mins  /  Brett M (Distance) 76 feet  |  Becca (Distance) 34'

________________________________________________________________________________

Weekly  Challenge 
Handstand Hold (against the wall) for time
-or
Handstand Walk for distance

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

Friday, June 27, 2014

Thrusters, Pull-ups

_______________________________________________________________________________
Big Bang 5k
Big Bang 5K & Fun Run - July 4th - benefiting the Dewey High School FFA (Future Farmers of America) program
_______________________________________________________________________________


Displaying KCBOTB.jpeg
________________________________________________________________________________

13 CrossFit Gym Etiquette Rules You Need To Know
Donny Shankle on “bite” 
Yolked
Retirement home or workout park?
Training the trainers

_________________________________________________________________________________

WOD  


Barbell:  
A) Thruster 1-1-1-1-1 (from the rack)
-then
B) Max Squat Clean Thrusters in 2 mins @ 80% of A.

__________________________________________________________________________

Foundations 
3 RFT:
10 Squat Cleans, 95/65/45#
15 Push-Presses, 95/65/45#
20 Burpees over Bar


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


Competition 
For time:
Unbroken Double-unders
50-45-40-35-30-25-20-15-10-5-10-15-20-25-30-35-40-45-50

_____________________________________________________________________

May 2014 - Athlete of the Month 


 "I love my CrossFit box!  Everyone is like family and is always pushing each other to be better."

Member since Feb 2013
Wife - Angela
Kids - Kaid (15), Konnor (13), Klein (10)
Occupation - IT manager / Truity Credit Union
Favorite Pastime - outdoor activities like camping and canoeing
Favorite WOD - "Grace"
Least favorite WOD - "Fran"
First WOD - "Don't remember but it included burpees and I almost yacked."
Biggest change since starting CrossFit - "Overall nutrition and conditioning have drastically improved.  Self confidence is higher, love competing, and made a lot of new great friends."
_________________________________________________

June PR's & Noteworthy Efforts
Brett M - Push Press 225#
Brett M - Front Squat 255#
Dalton - Front Squat 225#
Cameron Donaldson - Back Squat 395#
Jacob Ogle - 3 RM Hang Squat Clean 195#
Brett M - Hang Squat Clean 225#
Brett M - Squat Clean 235#
Dallas Hindman - Snatch 145#
Ravi - Back Squat 225#
Daniel Smith - Hang Squat Snatch x 2 @ 190#  /  Hang Squat Snatch 200#
Stuart Grimsley - Clean & Jerk 205#
Jimmy Epperson - Clean & Jerk 145#
Deb Davis - 25 consecutive Double-unders
Jeff Anderson - Hang Squat Clean 175#
Brett M - Deadlift 325#
Brett M - Turkish Get-up 115#
Brett M - Back Squat 285#
Damon - Back Squat 130#
Dalton - Back Squat 235#
Dave Strobel - Back Squat 235#
Jeremy Bears - Back Squat 235#
Stuart Grimsley - Strict Press 155#
Dalton - Strict Press 115#
Cameron - Deadlift 475#
Lindsay Morgan - Power Clean 140#
Stuart Grimsley - Bench Press 230#
Cameron - Back Squat 400#
Jason Stringfellow - Power Snatch 115#
Daniel Smith - Hang Squat Snatch 205#
Dallas Hindman - Deadlift 305#
Rachel Shearer - Deadlift 235#
Debbie Strobel - Deadlift 220#
Stephanie Richardson - Bench Press 130#
Mandi Jackson - 2 Consecutive Ring Dips

_________________________________________________________________________________


Best Results for Yesterday's WOD 
Foundations:   Jimmy Epperson 27:49
Conditioning:  Bryon Waits 19:35 / Patty Thompson 17:43
Competition:  Joe Spindler  9:47
50+ Results:  Stuart Grimsley (C1) 21:04
60+ Results:  N/A
Barbell:  Nate Dogg 255#x5  /  Julie Anderson 135#x5
Weekly Challenge:  Dallas (Hold) 7 mins  /  Brett M (Distance) 76 feet  |  Becca (Distance) 34'

________________________________________________________________________________

Weekly  Challenge 
Handstand Hold (against the wall) for time
-or
Handstand Walk for distance

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

Thursday, June 26, 2014

Power Cleans, T2B

_______________________________________________________________________________
Big Bang 5k
Big Bang 5K & Fun Run - July 4th - benefiting the Dewey High School FFA (Future Farmers of America) program
_______________________________________________________________________________


Displaying KCBOTB.jpeg
________________________________________________________________________________

13 CrossFit Gym Etiquette Rules You Need To Know
Donny Shankle on “bite” 
Yolked
Retirement home or workout park?
Training the trainers

_________________________________________________________________________________

WOD  


Strength:  Front Squat 5-5-5-5-5

__________________________________________________________________________

Foundations 
5 RFT
Row 500m
50 Overhead Lunges, 25/15# plate


Conditioning 
42-30-18 for time:
Power Cleans 115/75/45#
Toes-to-Bar


Competition 
21-15-9
Back Squats 225/155
HSPU (m - strict)


_____________________________________________________________________

May 2014 - Athlete of the Month 


 "I love my CrossFit box!  Everyone is like family and is always pushing each other to be better."

Member since Feb 2013
Wife - Angela
Kids - Kaid (15), Konnor (13), Klein (10)
Occupation - IT manager / Truity Credit Union
Favorite Pastime - outdoor activities like camping and canoeing
Favorite WOD - "Grace"
Least favorite WOD - "Fran"
First WOD - "Don't remember but it included burpees and I almost yacked."
Biggest change since starting CrossFit - "Overall nutrition and conditioning have drastically improved.  Self confidence is higher, love competing, and made a lot of new great friends."
_________________________________________________

June PR's & Noteworthy Efforts
Brett M - Push Press 225#
Brett M - Front Squat 255#
Dalton - Front Squat 225#
Cameron Donaldson - Back Squat 395#
Jacob Ogle - 3 RM Hang Squat Clean 195#
Brett M - Hang Squat Clean 225#
Brett M - Squat Clean 235#
Dallas Hindman - Snatch 145#
Ravi - Back Squat 225#
Daniel Smith - Hang Squat Snatch x 2 @ 190#  /  Hang Squat Snatch 200#
Stuart Grimsley - Clean & Jerk 205#
Jimmy Epperson - Clean & Jerk 145#
Deb Davis - 25 consecutive Double-unders
Jeff Anderson - Hang Squat Clean 175#
Brett M - Deadlift 325#
Brett M - Turkish Get-up 115#
Brett M - Back Squat 285#
Damon - Back Squat 130#
Dalton - Back Squat 235#
Dave Strobel - Back Squat 235#
Jeremy Bears - Back Squat 235#
Stuart Grimsley - Strict Press 155#
Dalton - Strict Press 115#
Cameron - Deadlift 475#
Lindsay Morgan - Power Clean 140#
Stuart Grimsley - Bench Press 230#
Cameron - Back Squat 400#
Jason Stringfellow - Power Snatch 115#
Daniel Smith - Hang Squat Snatch 205#
Dallas Hindman - Deadlift 305#
Rachel Shearer - Deadlift 235#
Debbie Strobel - Deadlift 220#
Stephanie Richardson - Bench Press 130#
Mandi Jackson - 2 Consecutive Ring Dips

_________________________________________________________________________________


Best Results for Yesterday's WOD 
Foundations:  Melissa Hatfield 308 reps  /  Jason Stringfellow 224 reps    
Conditioning:  Joe Spindler 9:38  /  Mandi Jackson 10:46  
Competition:  Joe Spindler 9:59 
50+ Results:  Renee Glass (F) 155 reps
60+ Results:  N/A
Barbell:  NA
Weekly Challenge:  Dallas (Hold) 7 mins  /  Brett M (Distance) 76 feet  |  Becca (Distance) 34'

________________________________________________________________________________

Weekly  Challenge 
Handstand Hold (against the wall) for time
-or
Handstand Walk for distance

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

Wednesday, June 25, 2014

Kettle Bell Swings

_______________________________________________________________________________
Big Bang 5k
Big Bang 5K & Fun Run - July 4th - benefiting the Dewey High School FFA (Future Farmers of America) program
_______________________________________________________________________________


Displaying KCBOTB.jpeg
________________________________________________________________________________

13 CrossFit Gym Etiquette Rules You Need To Know
Donny Shankle on “bite” 
Why you should never cross your arms again
The 3 reasons people are obsessed with CrossFit
The lies that Whole Foods tells
The secret of loaded carries / Strongman series: The farmer’s walk
Your Monday inspiration: Steve Nash–Talent is overrated (video)

_________________________________________________________________________________

WOD  


Weekly Challenge - 7 minute clock
A) Handstand Hold (against the wall) for time
or
B) Handstand Walk for distance


Barbell:  
10 Low Catch Power Snatches @ 70% of 1 RM
10 Low Catch Power Cleans @ 70% of 1 RM

__________________________________________________________________________

Foundations 
AMRAP 20
100 Fast Singles
Max Reps KBS 35/26#

*Score = total KBS



Conditioning 
For time:
100 KBS, 70/55
*5 Burpees every minute



Competition 
100 Double-unders
5 Bar Muscle-ups
20 Hang Cleans to Thrusters 135/95#
5 Bar Muscle-ups
100 Double-unders


_____________________________________________________________________

May 2014 - Athlete of the Month 


 "I love my CrossFit box!  Everyone is like family and is always pushing each other to be better."

Member since Feb 2013
Wife - Angela
Kids - Kaid (15), Konnor (13), Klein (10)
Occupation - IT manager / Truity Credit Union
Favorite Pastime - outdoor activities like camping and canoeing
Favorite WOD - "Grace"
Least favorite WOD - "Fran"
First WOD - "Don't remember but it included burpees and I almost yacked."
Biggest change since starting CrossFit - "Overall nutrition and conditioning have drastically improved.  Self confidence is higher, love competing, and made a lot of new great friends."
_________________________________________________

June PR's & Noteworthy Efforts
Brett M - Push Press 225#
Brett M - Front Squat 255#
Dalton - Front Squat 225#
Cameron Donaldson - Back Squat 395#
Jacob Ogle - 3 RM Hang Squat Clean 195#
Brett M - Hang Squat Clean 225#
Brett M - Squat Clean 235#
Dallas Hindman - Snatch 145#
Ravi - Back Squat 225#
Daniel Smith - Hang Squat Snatch x 2 @ 190#  /  Hang Squat Snatch 200#
Stuart Grimsley - Clean & Jerk 205#
Jimmy Epperson - Clean & Jerk 145#
Deb Davis - 25 consecutive Double-unders
Jeff Anderson - Hang Squat Clean 175#
Brett M - Deadlift 325#
Brett M - Turkish Get-up 115#
Brett M - Back Squat 285#
Damon - Back Squat 130#
Dalton - Back Squat 235#
Dave Strobel - Back Squat 235#
Jeremy Bears - Back Squat 235#
Stuart Grimsley - Strict Press 155#
Dalton - Strict Press 115#
Cameron - Deadlift 475#
Lindsay Morgan - Power Clean 140#
Stuart Grimsley - Bench Press 230#
Cameron - Back Squat 400#
Jason Stringfellow - Power Snatch 115#
Daniel Smith - Hang Squat Snatch 205#
Dallas Hindman - Deadlift 305#
Rachel Shearer - Deadlift 235#
Debbie Strobel - Deadlift 220#
Stephanie Richardson - Bench Press 130#
Mandi Jackson - 2 Consecutive Ring Dips

_________________________________________________________________________________


Best Results for Yesterday's WOD 
Foundations:  Joe Spindler 14:27 / Kelli Kelley 15:33
Conditioning:  Jason Stringfellow 430 reps / Sara Hernandez 381 reps
Competition:   Patty Thompson 1 rnd/19:12  /  Brian B 3 rnds/16:41
50+ Results:  Dave Strobel(F) 19:27 / Debbie Strobel(F) 18:53
60+ Results:  N/A
Barbell:  Mark Caldwell 135# / Julie Anderson 85#
Weekly Challenge:  TBA

________________________________________________________________________________

Weekly  Challenge 
Handstand Hold (against the wall) for time
-or
Handstand Walk for distance

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




Tuesday, June 24, 2014

Sprint, Air Squats

_______________________________________________________________________________
Big Bang 5k
Big Bang 5K & Fun Run - July 4th - benefiting the Dewey High School FFA (Future Farmers of America) program
_______________________________________________________________________________


Displaying KCBOTB.jpeg
________________________________________________________________________________

13 CrossFit Gym Etiquette Rules You Need To Know
The 3 reasons people are obsessed with CrossFit
The lies that Whole Foods tells
The secret of loaded carries / Strongman series: The farmer’s walk
Your Monday inspiration: Steve Nash–Talent is overrated (video)

_________________________________________________________________________________

WOD  



Barbell:  EMOM x 5 - 1 Power Snatch + 1 Below Knee Low Power Snatch + 1 Hang Squat Snatch


__________________________________________________________________________

Foundations 
For time:
Row 1000m
50 Front Squats, 95/65/45#
Run 800m
50 Deadlifts, 95/65/45#


Conditioning 
10 Rounds:
2 minute clock
Sprint 100 yards
-then Max Air Squats

Score = total air squats completed in the 10 rounds / keep a continual running count


Competition 
A) Every minute for as long as possible:
7 Thrusters 75/55#
7 Pull-ups
7 Burpees

B) If you do not complete 10 rounds, keep going until you finish 10 rounds for time.

*Score = number of rounds completed for part A plus total time to complete B) 10 rounds


_____________________________________________________________________

May 2014 - Athlete of the Month 


 "I love my CrossFit box!  Everyone is like family and is always pushing each other to be better."

Member since Feb 2013
Wife - Angela
Kids - Kaid (15), Konnor (13), Klein (10)
Occupation - IT manager / Truity Credit Union
Favorite Pastime - outdoor activities like camping and canoeing
Favorite WOD - "Grace"
Least favorite WOD - "Fran"
First WOD - "Don't remember but it included burpees and I almost yacked."
Biggest change since starting CrossFit - "Overall nutrition and conditioning have drastically improved.  Self confidence is higher, love competing, and made a lot of new great friends."
_________________________________________________

June PR's & Noteworthy Efforts
Brett M - Push Press 225#
Brett M - Front Squat 255#
Dalton - Front Squat 225#
Cameron Donaldson - Back Squat 395#
Jacob Ogle - 3 RM Hang Squat Clean 195#
Brett M - Hang Squat Clean 225#
Brett M - Squat Clean 235#
Dallas Hindman - Snatch 145#
Ravi - Back Squat 225#
Daniel Smith - Hang Squat Snatch x 2 @ 190#  /  Hang Squat Snatch 200#
Stuart Grimsley - Clean & Jerk 205#
Jimmy Epperson - Clean & Jerk 145#
Deb Davis - 25 consecutive Double-unders
Jeff Anderson - Hang Squat Clean 175#
Brett M - Deadlift 325#
Brett M - Turkish Get-up 115#
Brett M - Back Squat 285#
Damon - Back Squat 130#
Dalton - Back Squat 235#
Dave Strobel - Back Squat 235#
Jeremy Bears - Back Squat 235#
Stuart Grimsley - Strict Press 155#
Dalton - Strict Press 115#
Cameron - Deadlift 475#
Lindsay Morgan - Power Clean 140#
Stuart Grimsley - Bench Press 230#
Cameron - Back Squat 400#
Jason Stringfellow - Power Snatch 115#
Daniel Smith - Hang Squat Snatch 205#
Dallas Hindman - Deadlift 305#
Rachel Shearer - Deadlift 235#
Debbie Strobel - Deadlift 220#
Stephanie Richardson - Bench Press 130#
Mandi Jackson - 2 Consecutive Ring Dips

_________________________________________________________________________________


Best Results for Yesterday's WOD 
Foundations:  Vishwajeet 1 Rd + 132  /  Rachel Shearer 1 Rd + 26 
Conditioning:   Tom Wynn 10 Rds  /  Patty Thompson 9 + 17
Competition:   Ryan Meyer 15:26  /  Steph Richardson 17:00
50+ Results:  Renee Glass (F) 1 Rd + 63  /  Dave Strobel (F) 1 Rd + 45  
60+ Results:  N/A
Barbell:  Nate Dogg 205#  /  Steph Richardson 135#
Weekly Challenge:  TBA

________________________________________________________________________________

Weekly  Challenge 
Handstand Hold (against the wall) for time
-or
Handstand Walk for distance

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

Monday, June 23, 2014

Thrusters, Hang Power Cleans, Sumo Deadlift High-pulls

_______________________________________________________________________________
Big Bang 5k
Big Bang 5K & Fun Run - July 4th - benefiting the Dewey High School FFA (Future Farmers of America) program
_______________________________________________________________________________


Displaying KCBOTB.jpeg
________________________________________________________________________________

13 CrossFit Gym Etiquette Rules You Need To Know
The 3 reasons people are obsessed with CrossFit
The lies that Whole Foods tells
The secret of loaded carries / Strongman series: The farmer’s walk
A Chiseled Bodybuilder, Frail Clients and a Fitness Story for the Ages
Your Monday inspiration: Steve Nash–Talent is overrated (video)

_________________________________________________________________________________

WOD  



Barbell:  EMOM x 5 - 1 Power Clean + 1 Below the Knee Low Power Clean + 1 Hang Squat Clean


__________________________________________________________________________

Foundations 
AMRAP 20
100 Air Squats
80 Lunges
60 Hollow Rocks
40 Burpees
20 Hand-release Push-ups


Conditioning 
AMRAP 20
5 Thrusters, 95/65
7 Hang Power Cleans, 95/65
9 Sumo Deadlift High-pulls


Competition 
3 RFT (20 min cap)
15 OHS 135/95
30 GHDSU, 20/14# Ball

_________________________________________

May 2014 - Athlete of the Month 


 "I love my CrossFit box!  Everyone is like family and is always pushing each other to be better."

Member since Feb 2013
Wife - Angela
Kids - Kaid (15), Konnor (13), Klein (10)
Occupation - IT manager / Truity Credit Union
Favorite Pastime - outdoor activities like camping and canoeing
Favorite WOD - "Grace"
Least favorite WOD - "Fran"
First WOD - "Don't remember but it included burpees and I almost yacked."
Biggest change since starting CrossFit - "Overall nutrition and conditioning have drastically improved.  Self confidence is higher, love competing, and made a lot of new great friends."
_________________________________________________

June PR's & Noteworthy Efforts
Brett M - Push Press 225#
Brett M - Front Squat 255#
Dalton - Front Squat 225#
Cameron Donaldson - Back Squat 395#
Jacob Ogle - 3 RM Hang Squat Clean 195#
Brett M - Hang Squat Clean 225#
Brett M - Squat Clean 235#
Dallas Hindman - Snatch 145#
Ravi - Back Squat 225#
Daniel Smith - Hang Squat Snatch x 2 @ 190#  /  Hang Squat Snatch 200#
Stuart Grimsley - Clean & Jerk 205#
Jimmy Epperson - Clean & Jerk 145#
Deb Davis - 25 consecutive Double-unders
Jeff Anderson - Hang Squat Clean 175#
Brett M - Deadlift 325#
Brett M - Turkish Get-up 115#
Brett M - Back Squat 285#
Damon - Back Squat 130#
Dalton - Back Squat 235#
Dave Strobel - Back Squat 235#
Jeremy Bears - Back Squat 235#
Stuart Grimsley - Strict Press 155#
Dalton - Strict Press 115#
Cameron - Deadlift 475#
Lindsay Morgan - Power Clean 140#
Stuart Grimsley - Bench Press 230#
Cameron - Back Squat 400#
Jason Stringfellow - Power Snatch 115#

_________________________________________________________________________________


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

________________________________________________________________________________

Weekly  Challenge 
6 minute Clock:
Scaled - Handstand Hold against the wall for time
Rx's - Handstand Walk for Distance
*Must be performed at the gym and verified by a coach no later than Saturday at 10am


Sunday, June 22, 2014

Sled Drag, Snatches, Clean & Jerk Wall Ball Shots, C2B, Pistols, HSW

COMPETITORS WOD

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

________________________________________________

1. 1 mile Sled Drag (red sleds), m- two 45's / w- one 45# plate

-rest 5 minutes

2. 40 minute running clock
30 Squat Snatches for time or AMRAP 10, 135/95#
-at 10 minute mark
30 Squat Clean & Jerks for time or AMRAP 10, 185/135#
-at 20 minute mark
150 Wall Ball Shots for time or AMRAP 10, 20/14
-at 30 minute mark
AMRAP 10
5 C2B
10 Pistols (alt. 5 each leg)
20' HSW




Saturday, June 21, 2014

Run, Front Squats, Row, KBS, Single-unders, Push-ups

_______________________________________________________________________________
Big Bang 5k
Big Bang 5K & Fun Run - July 4th - benefiting the Dewey High School FFA (Future Farmers of America) program
_______________________________________________________________________________

WOD  

Partner WOD / AMRAP 30

Scaled:
Run 1600m
50 Front Squats 95/65#
Row 1000m
100 KBS 35/26
500 Single-unders
100 Push-ups (hand release)



Rx'd:
Run 1600m
50 Front Squats 135/95
Row 1000m
100 KBS 55/35
250 Double-unders
150 Push-ups (Strict)


_________________________________________

May 2014 - Athlete of the Month 


 "I love my CrossFit box!  Everyone is like family and is always pushing each other to be better."

Member since Feb 2013
Wife - Angela
Kids - Kaid (15), Konnor (13), Klein (10)
Occupation - IT manager / Truity Credit Union
Favorite Pastime - outdoor activities like camping and canoeing
Favorite WOD - "Grace"
Least favorite WOD - "Fran"
First WOD - "Don't remember but it included burpees and I almost yacked."
Biggest change since starting CrossFit - "Overall nutrition and conditioning have drastically improved.  Self confidence is higher, love competing, and made a lot of new great friends."
_________________________________________________

June PR's & Noteworthy Efforts
Brett M - Push Press 225#
Brett M - Front Squat 255#
Dalton - Front Squat 225#
Cameron Donaldson - Back Squat 395#
Jacob Ogle - 3 RM Hang Squat Clean 195#
Brett M - Hang Squat Clean 225#
Brett M - Squat Clean 235#
Dallas Hindman - Snatch 145#
Ravi - Back Squat 225#
Daniel Smith - Hang Squat Snatch x 2 @ 190#  /  Hang Squat Snatch 200#
Stuart Grimsley - Clean & Jerk 205#
Jimmy Epperson - Clean & Jerk 145#
Deb Davis - 25 consecutive Double-unders
Jeff Anderson - Hang Squat Clean 175#
Brett M - Deadlift 325#
Brett M - Turkish Get-up 115#
Brett M - Back Squat 285#
Damon - Back Squat 130#
Dalton - Back Squat 235#
Dave Strobel - Back Squat 235#
Jeremy Bears - Back Squat 235#
Stuart Grimsley - Strict Press 155#
Dalton - Strict Press 115#
Cameron - Deadlift 475#
Lindsay Morgan - Power Clean 140#
Stuart Grimsley - Bench Press 230#
Cameron - Back Squat 400#
Jason Stringfellow - Power Snatch 115#

_________________________________________________________________________________


Best Results for Yesterday's WOD 
Foundations:  Aaron Kuntz 16:00  /  Mandi Jackson 15:47
Conditioning:   Paul Richardson 13:30  /  Mandi Jackson 15:48
Competition:   Brett M 11:51
50+ Results:  Gary Glass 21:11
60+ Results:  N/A
Barbell:  Nate Dogg & Brett M 165#
Weekly Challenge:  Patty Thompson 59  /  Brian B 57

________________________________________________________________________________

Weekly  Challenge 
Max Reps GHD Sit-ups in 2 minutes
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

Friday, June 20, 2014

Push-ups, Box Jumps

_______________________________________________________________________________
Big Bang 5k
Big Bang 5K & Fun Run - July 4th - benefiting the Dewey High School FFA (Future Farmers of America) program
_______________________________________________________________________________

9 essential strength benchmarks for women
Did you know that kettlebell juggling is a thing? (video)
Why do most vegetarians go back to eating meat?
How deep should I squat?

_________________________________________________________________________________

WOD  



Barbell:  EMOM x 7 - 3 Hang Power Snatch


__________________________________________________________________

Foundations 
Run 800m
21 Thrusters 95/65/45
Run 600m
15 Thrusters
Run 400m
9 Thrusters
Run 200m


Conditioning 
50-40-30-20-10
Push-ups (m- strict / w- hand release)
Box Jumps 24/20


Competition 
21 C2B
100 Double-unders
15 Strict Pull-ups
150 Double-unders
9 Bar Muscle-ups
200 Double-unders

_________________________________________

May 2014 - Athlete of the Month 


 "I love my CrossFit box!  Everyone is like family and is always pushing each other to be better."

Member since Feb 2013
Wife - Angela
Kids - Kaid (15), Konnor (13), Klein (10)
Occupation - IT manager / Truity Credit Union
Favorite Pastime - outdoor activities like camping and canoeing
Favorite WOD - "Grace"
Least favorite WOD - "Fran"
First WOD - "Don't remember but it included burpees and I almost yacked."
Biggest change since starting CrossFit - "Overall nutrition and conditioning have drastically improved.  Self confidence is higher, love competing, and made a lot of new great friends."
_________________________________________________

June PR's & Noteworthy Efforts
Brett M - Push Press 225#
Brett M - Front Squat 255#
Dalton - Front Squat 225#
Cameron Donaldson - Back Squat 395#
Jacob Ogle - 3 RM Hang Squat Clean 195#
Brett M - Hang Squat Clean 225#
Brett M - Squat Clean 235#
Dallas Hindman - Snatch 145#
Ravi - Back Squat 225#
Daniel Smith - Hang Squat Snatch x 2 @ 190#  /  Hang Squat Snatch 200#
Stuart Grimsley - Clean & Jerk 205#
Jimmy Epperson - Clean & Jerk 145#
Deb Davis - 25 consecutive Double-unders
Jeff Anderson - Hang Squat Clean 175#
Brett M - Deadlift 325#
Brett M - Turkish Get-up 115#
Brett M - Back Squat 285#
Damon - Back Squat 130#
Dalton - Back Squat 235#
Dave Strobel - Back Squat 235#
Jeremy Bears - Back Squat 235#
Stuart Grimsley - Strict Press 155#
Dalton - Strict Press 115#
Cameron - Deadlift 475#
Lindsay Morgan - Power Clean 140#
Stuart Grimsley - Bench Press 230#
Cameron - Back Squat 400#
Jason Stringfellow - Power Snatch 115#

_________________________________________________________________________________


Best Results for Yesterday's WOD 
Foundations:  Dallas 9:31 / Sarah Hernandez 11:35
Conditioning:   Nate Dogg 4 Rds + 21  /  Julie Anderson 3 Rds + 23
Competition:   Joe Spindler 16:00
50+ Results:  Tony Sterk (C1) 4 Rds w/ 95#  /  Dave Strobel (C1) 5 Rds w 45#
                        Debbie Strobel (C2) 21:00 @ 85#  /  Rene Glass (C2) 20:55 @ 75#
60+ Results:  
Barbell:  Chris Buchanan 400#  /  Debbie Strobel 215#
Weekly Challenge:  Patty Thompson 59  /  Brian B 57

________________________________________________________________________________

Weekly  Challenge 
Max Reps GHD Sit-ups in 2 minutes
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

_________________________________________________________________________________

Thursday, June 19, 2014

Front Rack Lunges, Burpee Box Jumps

_________________________________________________________________________________

9 essential strength benchmarks for women
Did you know that kettlebell juggling is a thing? (video)
Why do most vegetarians go back to eating meat?
How deep should I squat?

_________________________________________________________________________________

WOD  


Weekly  Challenge:  Max Reps GHD Sit-ups in 2 minutes

Barbell:  Deadlift 1-1-1-1-1


__________________________________________________________________

Foundations 
For time:
50 Lunges
-then
3 Rounds
10 Wall Ball Shots
20 Jumping Pull-ups
30 KBS 35/26#
-then
50 Sit-ups


Conditioning 
AMRAP 16
20 Front Rack Lunges 115/75/55
10 Burpee Box Jumps 24/20"


Competition 
For time:
10 Front Squats 225/135#
-then
150' Sled Push 45/45#  |  30 Burpees
150' Sled Push 90/70#  |  25 Burpees
150' Sled Push 135/90# | 20 Burpees
150' Sled Push 180/135# | 15 Burpees
150' Sled Push 235/180# | 10 Burpees
-rest 1 minute, then...
Max UB Deads 225/135#

*Score = Time to complete Front Squats and Sled pushes; subtract 1 second for each deadlift


_________________________________________

May 2014 - Athlete of the Month 


 "I love my CrossFit box!  Everyone is like family and is always pushing each other to be better."

Member since Feb 2013
Wife - Angela
Kids - Kaid (15), Konnor (13), Klein (10)
Occupation - IT manager / Truity Credit Union
Favorite Pastime - outdoor activities like camping and canoeing
Favorite WOD - "Grace"
Least favorite WOD - "Fran"
First WOD - "Don't remember but it included burpees and I almost yacked."
Biggest change since starting CrossFit - "Overall nutrition and conditioning have drastically improved.  Self confidence is higher, love competing, and made a lot of new great friends."
_________________________________________________

June PR's & Noteworthy Efforts
Brett M - Push Press 225#
Brett M - Front Squat 255#
Dalton - Front Squat 225#
Cameron Donaldson - Back Squat 395#
Jacob Ogle - 3 RM Hang Squat Clean 195#
Brett M - Hang Squat Clean 225#
Brett M - Squat Clean 235#
Dallas Hindman - Snatch 145#
Ravi - Back Squat 225#
Daniel Smith - Hang Squat Snatch x 2 @ 190#  /  Hang Squat Snatch 200#
Stuart Grimsley - Clean & Jerk 205#
Jimmy Epperson - Clean & Jerk 145#
Deb Davis - 25 consecutive Double-unders
Jeff Anderson - Hang Squat Clean 175#
Brett M - Deadlift 325#
Brett M - Turkish Get-up 115#
Brett M - Back Squat 285#
Damon - Back Squat 130#
Dalton - Back Squat 235#
Dave Strobel - Back Squat 235#
Jeremy Bears - Back Squat 235#
Stuart Grimsley - Strict Press 155#
Dalton - Strict Press 115#
Cameron - Deadlift 475#
Lindsay Morgan - Power Clean 140#
Stuart Grimsley - Bench Press 230#
Cameron - Back Squat 400#
Jason Stringfellow - Power Snatch 115#


_________________________________________________________________________________


Best Results for Yesterday's WOD 
Foundations:  danielle Herl 40 reps  /  Jason Stringfellow 21 reps  
Conditioning:   Tony Sterk 4:43  /  Alex N. 16:59  |  Deb Davis 5:37  /  Patty Thompson 21:43
Competition:   Brett M 13:58
50+ Results:  Tony Sterk (C1) 4:43/19:28  |  Glenn Davis (C1) 5:37/19:45
60+ Results:  Deb Davis (C1) 5:42/19:00
Barbell:  Nate Dogg 225#  /  Steph Richardson 150#
Weekly Challenge:  TBA

________________________________________________________________________________

Weekly  Challenge 
Max Reps GHD Sit-ups in 2 minutes
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

_________________________________________________________________________________
Big Bang 5k
Big Bang 5K & Fun Run - July 4th - benefiting the Dewey High School FFA (Future Farmers of America) program

Wednesday, June 18, 2014

Row, Squats, Sit-ups, Pull-ups

_________________________________________________________________________________


Sitting Is Bad for You. So I Stopped. For a Whole Month.
Why do most vegetarians go back to eating meat?
How deep should I squat?

_________________________________________________________________________________

WOD  


Weekly  Challenge:  Max Reps GHD Sit-ups in 2 minutes

Barbell:  
A) Power Snatch 1-1-1-1-1
-then
B) AMRAP 2:  Power Snatch @ 80% of A 

__________________________________________________________________

Foundations 
5 Rounds
3 minute clock
Run 200 meters
Max reps Power Snatch 95/65/45#

*Score = total Power Snatches


Conditioning - "CrossFit Baseline"
For time:
Row 500m
40 Body Weight Squats
30 Ab mat sit-ups
20 Strict Push-ups
10 Pull-ups

Chart:  M/W
Elite - 3:45  /4:40
Pro - 4:30 / 5:35
Expert - 5:15 / 6:30
Collegiate - 6:15 / 7:30
Intermediate - 7:15 / 8:30
Novice - 8:15 / 9:30
Beginner - 9:15 / 10:30


Competition 
10 Clean & Jerks 185/135
Row 1K
150' HSW

_________________________________________

May 2014 - Athlete of the Month 


 "I love my CrossFit box!  Everyone is like family and is always pushing each other to be better."

Member since Feb 2013
Wife - Angela
Kids - Kaid (15), Konnor (13), Klein (10)
Occupation - IT manager / Truity Credit Union
Favorite Pastime - outdoor activities like camping and canoeing
Favorite WOD - "Grace"
Least favorite WOD - "Fran"
First WOD - "Don't remember but it included burpees and I almost yacked."
Biggest change since starting CrossFit - "Overall nutrition and conditioning have drastically improved.  Self confidence is higher, love competing, and made a lot of new great friends."
_________________________________________________

June PR's & Noteworthy Efforts
Brett M - Push Press 225#
Brett M - Front Squat 255#
Dalton - Front Squat 225#
Cameron Donaldson - Back Squat 395#
Jacob Ogle - 3 RM Hang Squat Clean 195#
Brett M - Hang Squat Clean 225#
Brett M - Squat Clean 235#
Dallas Hindman - Snatch 145#

_________________________________________________________________________________


Best Results for Yesterday's WOD 
Foundations:   Lana Smith 1,114  /  Jimmey Epperson 934
Conditioning:   Mandi Jackson 231  /  Bryon Waits 181
Competition:   Brett M 17:33
50+ Results:  Renee Glass (C1) 180 / Stuart Grimsley & Tony Sterk (C1) 172
60+ Results:  N/A
Barbell:  Nate Dogg 225#  /  Steph Richardson 150#
Weekly Challenge:  TBA

________________________________________________________________________________

Weekly  Challenge 
Max Reps GHD Sit-ups in 2 minutes
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

_________________________________________________________________________________
Big Bang 5k
Big Bang 5K & Fun Run - July 4th - benefiting the Dewey High School FFA (Future Farmers of America) program