Friday, November 21, 2014

GHD, HSPU

Weekly Challenge:
2 mins - Max Single or Double-unders
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WOD 

Bar Work
A.  Burgerner Warm-up & Skill Transfer

B.  
Snatch:  10 x 3 @ 60%
Clean & Jerk:  7 x 3 @ 60%

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Foundations
100 Thrusters, 75/55/35#
*EMOM do 3 Burpees


Conditioning 
3 RFT
30 GHD
15 HSPU


Competition 
For time
50 Yard HSW
50 T2B
50 Thrusters 115/75#

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Secrets of GAINZ (article)

"The L sit may be the most effective ab exercise.  Athletes than can hold it for 3 minutes, 
subsequently find all other ab work easy."  --Greg Glassman


WODiac - a daily RX of CrossFit news, links and commentary
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
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Best Results for Yesterdays WOD
Foundations -  Ashton 1568  /  Ravi 1565
Conditioning -  Dallas 12:52  /  Jessica 17:49
Competition -  Ryan Meyer 519
Masters 50-59 -  Tony Sterk (Conditioning) 17:21
Masters 60+ -  n/a
Barbell -  Eric 300#  /  Denise Wiggington 125#
Weekly Challenge -  Ravi 457 singles  /  Aubrey 367 singles  /  Patty 176 doubles  /  Brett 175 doubles


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November PR's & Noteworthy Efforts
Denise Wiggington - Strict Press 80#, Clean & Jerk 110#
Alexander - 1st Muscle-up!!!!
Glenn Davis - Front Squat 125#
Nate Dogg - Push Jerk 275#
Damon - Clean & Jerk 145#, Power Snatch 110#
Patty Thompson - Clean & Jerk 135#
Steph Richardson - OHS 155#, Front Squat 225#
Dallas - OHS 195#, Front Squat 235#, Power Snatch 155#
Jennifer Nelson - Front Squat 125#, Back Squat 155#
Patty Thompson - Back Squat 160#
Emily Atterberry - OHS 85#, Back Squat 140#, Front Squat 130#
Renee Johnson - OHS 85#, Front Squat 130#65
Dalton - OHS 165#, Back Squat 265#
Ravi - OHS 135#
THeresa Dhome - Bench Press 130#
Denise Wiggington - Jumping Bar Muscle-up
Glenn Davis - Push Jerk 115#
Ryam Myer - Front Squat 335# / Power Snatch 205#

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Local Competitions:
Battle Over Redlands - Dec 13 & 14
KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2

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