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Thursday, August 21, 2014 Tomorrow: Row, KB S2O, PU
Happy Birthday Josh L
Anniversary Kathy N
Linda W
The Russian swing starts just below the groin and is swung to chest or at most, eye level.  The movement is short, brisk and compact.  The American swing begins level to the knees and moves upward to full arm extension over the head.  Its motion is longer and smoother than its Russian counterpart.  The height of the arc of the American swing may be twice that of the Russian.

The subtler difference is the bend of the knees.  The Russian style looks similar to a stiff-legged deadlift.  Most of the movement is in the hips and the knees bend slightly, almost as an afterthought.  The American swing is more like a squat as the knees bend to a much greater degree.  Each method requires a different body alignment for correct performance.

Back Squat 5 x 5

5-5-5-5-5 reps building to a 5 rep max

100% 0%
Chosen as WOD: Wed,Apr 9,2014 Thu,Dec 26,2013 Tue,Oct 1,2013 Tue,May 21,2013 Tue,May 7,2013 Tue,Feb 19,2013 Fri,Nov 16,2012 Thu,Aug 23,2012 Wed,May 2,2012
1st200 RxAmanda A Thu,Dec 26,2013
2nd195 RxKaci Tue,Oct 1,2013
3rd185 RxJyl Today!
1st405 RxJamie S Today!
2nd355 RxBryan B Wed,Apr 9,2014
3rd345 RxTorre Tue,Feb 19,2013

Christine L165 Rx
Glen G255 Rx 20#PR BOOM!
Jyl185 Rx
Ronnie325 Rx
Tom T245 Rx
Lance H245 Rx
John P205# Rx
Mandy125 Rx
Jamie S405 Rx
Kaitlin145 Rx 155 x4
Bryan R225 Rx
CrossFit Cherokee Aug 21,2014

CrossFit Cherokee Aug 21,2014

Linda W 8:05am
Day 21 of our OVH Squat Challenge.  Perform 42 squats ...get it done! :)

Scott S 8:40am
Please visit the CF Cherokee FB page to see the latest post re our ''HomeComing'' event. We need some input on t-shirts. Thanks!

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Wednesday, August 20, 2014

For Time:
    Deadlifts  Rx(225/155)
    Handstand Push-Ups

100% 0%
Chosen as WOD: Fri,Apr 11,2014 Fri,Nov 8,2013 Wed,Jun 19,2013 Sat,Mar 9,2013 Mon,Dec 24,2012 Wed,Sep 19,2012 Wed,Jul 25,2012 Sat,Jun 9,2012 Tue,Apr 24,2012 Fri,Jan 20,2012 Mon,Dec 5,2011
1st4:16 RxKaci Fri,Apr 11,2014
2nd4:34 RxAngela Du Wed,Sep 19,2012
3rd6:11 RxLaura P Mon,Dec 24,2012
1st2:45 RxJeff R Fri,Jan 20,2012
2nd2:52 RxBryan B Wed,Jun 19,2013
3rd3:02 RxNathan J Fri,Apr 11,2014

Angie F8:57 Rx Double GOAT
Wendy11:42  rx weight; hspu w/plate&abmat (1st round 25#plate; 2&3 25+10)
Christine L5:30  135lb dL and plate hspu
Tom N4:58 Rx
Glen G5:43 Rx
Lance H5:12  225# box hspu
Susan J9:19  75# headstand
Debbi6:14  75# bar hdstd18' box
Jim L3:42  125#, box pu
Jim E5:09  125#, headstands
Pat7:51  45#, plate inverted pu
Becky6:56  75#, handstands
Jerry R7:31  75#, box inverted pu
Wanda8:48  95#, plate inverted pu
Tony6:18  125#, box inverted pu
Gary L8:07  185 headstands
Bryan R6:40  185 dl. 25 plate for hspu
Brooke10:25 Rx
Jamie S7:33  225 dl 25# plate for hspu
John P7:00  185# 25&10 padded HSPU
Kaitlin8:13  135# working on touch and go
Beth T6:35  55lbs, box handstand pushups 18inch
Destiny7:12  85lb
Tom T11:47 Rx 1st diane rx
John T5:08  155# DL
John R3:36 Rx
Robert S6:52  185 dl
Kristi B5:30  55dl
Jeffrey11:00  155lb 45 headstands
Terry6:30  225lb, hstands on box
Kathy N8:22  115# dl, hs from box
Beth F9:01  115#dl, 21 hspu w/ab, 24 ab mat/plate
Julie S10:25  Rx DLs and handstands instead of HSPU 1st time doinf Diane
Jamie C10:12 Rx 1st time ever using 225 DL, 1st time back on HSPU'S
Marlene8:37  145# dl, headstands
CrossFit Cherokee Aug 20,2014

CrossFit Cherokee Aug 20,2014