12:00-2:00p Open Gym

CrossFit Competitor
Team Training
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Weightlifting
Muscle Snatch
-find your 1RM-

Jerk
75% 2×3
80% 2×2
85% 2×1
90% 1×1

Snatch Pull
100% 3×3
+10kg 2×3

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“If you wish to stand out, be outstanding.  Be respectful. Demonstrate courtesy.  Wrap a cloak of humorous gentility around a spine of steel.”

 King Kong 2013
Overall Placing
RANK/Name/Total Pts
1 Elijah Muhammad 6
2 Danny Lazzeri 21
3 Alex Lee 23
4 John Alvarado 24
5 Scott Porter 26
6 Frank Brooks 29
7 Peter Egyed 33
8 Andrew Cifelli 34
9 Istvan Dioszegi 37
10 Jay Kempton 39
11 August Schmidt 43
11 Zach Utley 43
13 Marcus Neal 45
14 Alan Shebaro 47
14 Josh McDonald 47
16 Chris Ramsey 53
17 Tupac Enrique 57
18 Guillermo Ocampo 67

 

Snatch Ladder:
Name/Snatch /Cleans
Istvan Dioszegi 305 0
Elijah Muhammad 295 4
Alex Lee 295 3
John Alvarado 275 1
August Schmidt 275 0
Danny Lazzeri 265 3
Jay Kempton 255 4
Chris Ramsey 255 2
Alan Shebaro 255 0
Frank Brooks 245 4
Andrew Cifelli 245 1
Scott Porter 235 9
Josh McDonald 235 7
Zach Utley 235 1 14
Peter Egyed 225 2 15
Marcus Neal 215 10 16
Tupac Enrique 215 6 17
Guillermo Ocampo 195 5 18

Shoulder to Overhead:
Name/Weight
Istvan Dioszegi 410
Elijah Muhammad 405
Alex Lee 385
Scott Porter 365
Frank Brooks 365
John Alvarado 365
Andrew Cifelli 340
August Schmidt 340
Danny Lazzeri 325
Peter Egyed 315
Jay Kempton 315
Alan Shebaro 315
Chris Ramsey 305
Zach Utley 300
Josh McDonald 295
Marcus Neal 275
Tupac Enrique 275
Guillermo Ocampo 245

King Kong Workout:
Name/Time’ # Reps
Elijah Muhammad 2:02
Danny Lazzeri 2:10
Alex Lee 2:26
Zach Utley 2:47
Frank Brooks 2:48
Peter Egyed 2:57
Marcus Neal 3:10
Scott Porter 3:10
John Alvarado 3:33
Josh McDonald 3:47
Andrew Cifelli 3:50
Alan Shebaro 4:22
Tupac Enrique 4:43
Jay Kempton 4:58
Chris Ramsey 5:36
Guillermo Ocampo 5:37
Istvan Dioszegi 6:28
August Schmidt 21

Final WOD:
Name/Time/# Reps
Elijah Muhammad 5:02
Peter Egyed 5:53
Scott Porter 6:27
Danny Lazzeri 6:48
Andrew Cifelli 6:54
Marcus Neal 87
John Alvarado 83
Jay Kempton 782
Josh McDonald 80
Frank Brooks 78
Zach Utley 71
Tupac Enrique 71
August Schmidt 70
Alex Lee 64
Guillermo Ocampo 60
Alan Shebaro 54
Chris Ramsey 48
Istvan Dioszegi 0

Queen Kong 2013
Overall Standings:
RANK/Name/Total Pts
1 Melissa Einbinder 12
2 Deana Gillespey 13
3 Brooke Allen 14
4 Christina Sloyer 16
4 Analisa Marquez 16
6 Nicki Erickson 21
7 Rochella LaRue 24
8 Kate Lydy 28

Snatch Ladder:
Name/Snatch # Cleans
Deana Gillespey 155 0
Brooke Allen 145 6
Analisa Marquez 145 2
Melissa Einbinder 140 12
Christina Sloyer 140 3
Nicki Erickson 140 3
Rochella LaRue 120 9
Kate Lydy 120 8

Shoulder to Overhead:
Name/Weight
Deana Gillespey 210
Brooke Allen 205
Rochella LaRue 195
Melissa Einbinder 190
Christina Sloyer 190
Analisa Marquez 185
Nicki Erickson 170
Kate Lydy 165

Queen Kong Workout:
Name/Time or # Reps
Christina Sloyer 3:41
Brooke Allen 4:17
Melissa Einbinder 5:15
Analisa Marquez 6:19
Nicki Erickson 6:49
Deana Gillespey 7:00 22
Rochella LaRue 7:00 12
Kate Lydy 7:00

Final Workout:
Name/Time or # Reps/Points
Melissa Einbinder 6:01 90
Analisa Marquez 7:00 79
Kate Lydy 7:00 67
Nicki Erickson 7:00 67
Deana Gillespey 7:00 65
Christina Sloyer 7:00 64
Rochella LaRue 7:00 47
Brooke Allen 7:00 36

Angry Chimp 2013
Overall Placing
RANK/Name/Total Pts
1 Andy Wickizer 7
2 Clint Gower 26
3 Aaron LaDuke 27
4 Dan Pela 28
5 Ryan Colwell 31
6 Sawyer Merrill 38
6 Michael Allen 38
6 Logan Vogel 38
6 Boyd Farnsworth 38
10 Daniel Feavel 40
11 Tim Bond 41
11 Jared Aasen 41
13 Mitch Medeiros 43
13 Matthew Horton 43
15 Chase Thomas 45
16 Jamie Handley 47
17 Zachary Fernandez 49
18 Jeremy Ford 58
19 Shawn Smith 66
20 Chris Peterson 69
21 Eddie Aguirre 78
22 Thomas Abia II 79

 

Snatch Ladder:
Name/Snatch /Cleans
Aaron LaDuke 235 5
Daniel Feavel 235 0
Andy Wickizer 225 8
Ryan Colwell 225 3
Dan Pela 215 8
Tim Bond 215 6
Mitch Medeiros 215 2
Logan Vogel 215 2
Sawyer Merrill 205 11
Jamie Handley 205 9
Michael Allen 205 9
Zachary Fernandez 205 6
Jared Aasen 195 10
Chase Thomas 195 9
Boyd Farnsworth 195 6
Chris Peterson 195 5
Clint Gower 195 0
Shawn Smith 185 10
Matthew Horton 175 15
Thomas Abia II 175 3
Jeremy Ford 165 9
Eddie Aguirre 165 7

Shoulder to Overhead:
Name/Weight
Sawyer Merrill 315
Andy Wickizer 315
Aaron LaDuke 315
Daniel Feavel 315
Michael Allen 305
Dan Pela 295
Tim Bond 295
Clint Gower 295
Ryan Colwell 295
Jared Aasen 285
Boyd Farnsworth 275
Jamie Handley 275
Mitch Medeiros 275
Logan Vogel 275
Shawn Smith 265
Matthew Horton 255
Thomas Abia II 245
Eddie Aguirre 235
Chris Peterson 235
Jeremy Ford 230
Zachary Fernandez 225
Chase Thomas 225

Angry Chimp
Name/# Reps
Andy Wickizer 71
Clint Gower 63
Chase Thomas 61
Jared Aasen 60
Matthew Horton 59
Boyd Farnsworth 55
Ryan Colwell 54
Aaron LaDuke 46
Zachary Fernandez 45
Jeremy Ford 44
Logan Vogel 43
Dan Pela 42
Mitch Medeiros 40
Michael Allen 35
Chris Peterson 32
Shawn Smith 32
Sawyer Merrill 32
Tim Bond 32
Daniel Feavel 32
Eddie Aguirre 31
Thomas Abia II 12
Jamie Handley 11

Final WOD Results:
Name/Time or Reps
Clint Gower 4:52
Andy Wickizer 5:16
Matthew Horton 5:51
Jamie Handley 6:37
Dan Pela 86
Boyd Farnsworth 78
Chase Thomas 74
Zachary Fernandez 74
Michael Allen 73
Logan Vogel 73
Jeremy Ford 73
Mitch Medeiros 72
Sawyer Merrill 71
Tim Bond 60
Jared Aasen 60
Ryan Colwell 60
Aaron LaDuke 56
Shawn Smith 55
Eddie Aguirre 55
Chris Peterson 48
Thomas Abia II 46
Daniel Feavel 44

 

CrossFit
AMRAP 1:00
Bar Dips

AMRAP 1:00
Rope Climb

AMRAP 1:00
Toes to Bar

5 rounds for load:
1 Clean + 1 Front Squat + 1 Jerk
(rest as needed)

For time:
500m Row
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CrossFit Competitor
For time:
1-3-1-5-1-5-1-3-1
Deficit Handstand Push-ups  10”/6”
(alternate rounds with partner)

Every 1:00 for 10:00
2 Snatches T&G
(add 10lbs/5lbs each set)

For total time:
10 Cal Row
30 Cal Row
10 Cal Row
50 Cal Row
10 Cal Row
50 Cal Row
10 Cal Row
30 Cal Row
10 Cal Row
(alternate with a partner)
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Weightlifting
Rest

MikeTawfik805 (2)

“All that you accomplish or fail to accomplish with your life is the direct result of your thoughts.

CrossFit
Rest
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CrossFit Competitor
Rest
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Weightlifting
Power Clean
80% 2×2
85% 2×1
90% 2×1
95% 1×1
PR

Snatch
75% 3×2
80% 2×2
85% 3×1

Back Squat
85% 4×3

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“Divide each difficulty into as many parts as is feasible and necessary to resolve it.”
~Descartes

CrossFit
For load:
Thrusters 3-3-2-2-2
(rest as needed. from rack)

“Donkey Kong”
21-15-9
Burpees
Kettlebell Swings 53/35
Box Jumps 24/20
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CrossFit Competitor
For time:
1-3-1-5-1-5-1-3-1
Bar Muscle-ups
(alternate rounds with partner)

Every 1:00 for 10:00
2 Thrusters (from rack)
(add 10lbs/5lbs each set)

For total time:
10 Double Unders (unbroken)
30 Double Unders
10 Double Unders
50 Double Unders
10 Double Unders
50 Double Unders
10 Double Unders
30 Double Unders
10 Double Unders
(alternate with a partner)
(All sets must be unbroken)
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Weightlifting
Clean+Push Jerk
75% 1+3
80% 2+2
85% 2+1

Clean Pull
100% 4×3

Overhead Squat
80% 4×5

HiTemp1

“Treasure the love you receive above all.  It will survive long after your gold and good health have vanished.”
~Og Mandino

CrossFit
6 rounds for time:
400m Run
(alternate with a partner)
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CrossFit Competitor
For time:
1-3-1-5-1-5-1-3-1
Rope Climb 15′
(alternate rounds with partner)

Every 1:00 for 10:00
2 Deadlifts
(add 10lbs/5lbs each set)

For total time:
50yrd Shuttle
100yrd Shuttle
50yrd Shuttle
150yrd Shuttle
50yrd Shuttle
150yrd Shuttle
50yrd Shuttle
100yrd Shuttle
50yrd Shuttle
(alternate with a partner)
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Weightlifting
Power Snatch
80% 2×2
85% 2×1
90% 2×1
95% 1×1
PR

Jerk
75% 2×2
80% 2×2
85% 2×1

Front Squat
80% 2×3
85% 2×3

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“I have been impressed with the urgency of doing.  Knowing is not enough; we must apply.  Being willing is not enough; we must do.”
~Leonardo da Vinci

 

CrossFit
AMRAP 20:00
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold
_______________________________________________

CrossFit Competitor
For time:
1-3-1-5-1-5-1-3-1
Ring Muscle-ups
(alternate rounds with partner)

Every 1:00 for 10:00
2 Hang Cleans
(add 10lbs/5lbs each set)

For total time:
100m Row
300m Row
100m Row
500m Row
100m Row
500m Row
100m Row
300m Row
100m Row
(alternate with a partner)
____________________________________________________

Weightlifting
Back Squat
80% 3×3
85% 3×2
90% 1×1

Deadlift
85% 4X3

Drop Snatch
70% 2×3
80% 2×3
85% 2×2

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Queen Kong
1st Place -Melissa Einbinder (EVCF)
2nd Place-Deana Gillespey (FURY)
3rd Place-Brooke Allen (UNITAS)

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King Kong
1st Place-Elijiah Muhammad (HI TEMP ATHLETICS)
2nd Place-Danny Lazzeri (EVCF)
3rd Place-Alex Lee (EVCF)

8:00a-9:30a Basics Gymnastics Clinic with Tiffany Hendrickson
10:00a-11:30a Advanced Gymnastics Clinic with Tiffany Hendrickson
12:00p-2:00p Open Gym

TiffanyH1

Kong Fest:
8:00a Angry Chimp Check-in
9:00a Angry Chimp Starts
10:00a Queen Kong Check-in
11:00a Queen Kong Starts
12:00p King Kong Check-in
1:00p King Kong Starts
7:00p EVCF Holiday Party (sign-up for the pot luck at the gym)

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