CrossFit Seven

Thursday WOD, January 26, 2012

Posted on 25. Jan, 2012 by Amie.

Strength:
Work to a heavy snatch balance or overhead squat

WOD:

“Randy”

For time:
75 Power snatch (75 lb./55 lb.)

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6, 2008, in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children. “RANDY” was first posted on February 13, 2008.

Compare to September 8, 2011. Post snatch balance/OHS loads and Randy time to comments.

Please note, all of the movements today may seem intimidating, but I promise that a) they are FUN!!! and b) are completely scalable for everyone’s level of technique. And, when I say FUN, I’m not just saying that to get you to come – they really are fun! If you’ve never done snatch balance or overhead squats, you really don’t know what you are missing out on – today is the day to come learn!!!!

Note #2: Snatch balance is a great lift for those of you looking to increase your snatch 1RM. There is a direct correlation between what you can snatch and snatch balance. In theory, you should be able to snatch balance 100% of your best snatch. If you work on snatch balance and it goes up, your snatch 1RM will go up as well.

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The relationship between exercise and inflammation and what it means for your workouts, Mark’s Daily Apple

Split snatch with Coach B:

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Wednesday WOD, January 25, 2012

Posted on 24. Jan, 2012 by Amie.

Strength:
Front squat 10-8-6-4-2

WOD:
3 rounds for time of:

20 Burpee box jumps
5 Muscles ups

Post front squat loads and WOD time to comments.

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Team Smithley, SICFIT

Cheating = futile; WORK = FRUITFUL, Livxfit

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MARK YOUR CALENDAR FOR MARCH 24th!

CrossFit Tours is coming to Fort Worth!

Tickets are on sale now that include dinner, drinks, t-shirt and the show. CLICK HERE to register.

NOTE: General admission tickets go on sale Monday to the public. This show will likely sell out, so if you would like to go, be sure to get your tickets ASAP.

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Tuesday WOD, January 24, 2012

Posted on 23. Jan, 2012 by Amie.

Strength:
2 Power cleans every minute on the minute for 15 minutes (Post loads to comments)

WOD:
5 rounds for time of:

12 Wallballs
12 Toes to bar

Post time to comments.

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This mobility WOD may be the best one yet…..pay close attention particularly at 9:35 when they talk about grip and an external rotation of the shoulders in the pullup — that’s the same thing you need in the overhead position of a snatch or jerk. If you can dial this technique in for pull-ups, it will greatly enhance your overhead position, and vice versa:

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Monday WOD, January 23, 2012

Posted on 22. Jan, 2012 by Amie.

WOD:
For time:

50 Walking lunges

(10 rounds of:
10 Kettlebell swings (53 lb./35 lb.)
12 Hand release push ups)

800m Run

Post time to comments.

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MARK YOUR CALENDAR FOR MARCH 24th!

CrossFit Tours is coming to Fort Worth!

Schedule of events:
7am – 4pm: HQ Staff visits Dallas-Fort Worth affiliates during their open’s events
6:00pm: Billy Bob’s Texas
6:00 – 6:45pm: Cocktail hour
6:45 – 8:30pm: BBQ Dinner with Coach Glassman with Q & A
8:00pm: House band kicks off the action
10:30pm: Josh Turner takes the stage

Tickets are on sale now that include dinner, drinks, t-shirt and the show. CLICK HERE to register.
NOTE: General admission tickets go on sale next Monday to the public. This show will likely sell out, so if you would like to go, be sure to get your tickets ASAP.

Not sure who Josh Turner is? Watch these videos:

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Pictures from Saturday’s WOD on CF7 Facebook!

Many thanks to Yeagar for making our new sled!!

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