Wednesday, November 19, 2014

Push-ups, Box Jump Overs, KBS, Burpees, Wall Climbs

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

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

Bar Work
A.  Burgerner Warm-up & Skill Transfer

B.  
Push Jerk:  3@50%, 3@60%, 3@70%, 3@80%, 2@90%, 1@95% 

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Foundations
7 RFT
7 Hang Squat Cleans, 95/65/45#
7 Burpees


Conditioning 
AMRAP 20
50 Push-ups
40 Box Jump Overs 24/20
30 KBS 70/55/35
20 Burpees
10 Wall Climbs


Competition 
For time:
3 RFT
10 Muscle-ups
1 Min L-sit Hold
10 Pistols


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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 -  Kristen Crane (35# KB) 13 +1  /  Zach Cramer 12 + 9
Conditioning -  Nate Dogg & Mark Caldwell 38 reps  /  Steph Richardson 36 reps
Competition -  Cameron Donaldson 1150#  /  Julie Anderson 510#
Masters 50-59 -  Dave Strobel (Foundations) 9 + 15  / Debbie Strobel (Foundations) 10 + 5
Masters 60+ -  n/a
Barbell -  n/a
Weekly Challenge -  tba

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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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