CrossFit Seven

CFHQ Contest!

Posted on28. Feb, 2010 by .

CrossFit HQ is having a CrossFit FANatic Photo Submission Contest!  CLICK HERE for more information.

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Weekend Viewing

Posted on26. Feb, 2010 by .

Saturday AM WODs are really a fun time – many of you come and bring your friends, then stick around for Olympic Lifitng club!

Be sure to stick around this Saturday and work on your weakest skill. CrossFit exposes all of us to our weaknesses, and the only way to gain strength and get better is to consistenly work on whatever you are weak in. By working on your weaknesses, not only do you get better at that particular skill, you also make gains in the areas where you are strongest.

Watch these two videos on Olympic lifting. They are kind of long, and on both, you have to get past the first minute or so to get to the really good parts.

(This is the Polish national team – you have to get past the Polish roll at the beginning to see the lifting.)

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Friday WOD, 2/26/10

Posted on26. Feb, 2010 by .

“Pet Rock”

3 Rounds for time:
1 arm Kettlebell swing, 15 reps
1 arm Snatch, 15 reps
1 arm Thruster, 15 reps
1 arm Turkish get up, 15 reps

All movements are done with a kettlebell. A round equals all reps done with the right arm, then all reps done with the left arm.

The 2010 CrossFit Games season is underway! Several sectional competitions around the world have taken place in preparation for the regionals. Check out the site for profiles of your favorite athletes and news on this year’s Games!

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Thursday WOD, 2/25/10

Posted on25. Feb, 2010 by .

Skill Work:
Hang power snatch.

What’s a hang power snatch?  It’s a big shrug from the hang position, get the bar overhead, and no rebending of the knees.  It’s not a full squat snatch – it’s basically getting the bar overhead and standing with it.  If you are thinking, “But, I don’t know how to snatch…” No worries!  We will start with basic drills and go from there!

WOD:
Half Michael
3 rounds for time:
400m Run
25 Back Extensions
25 Situps

Advanced: Full Michael
3 rounds for time:
800m Run
50 Back Extensions
50 Situps

Post time to comments.

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Wednesday WOD, 2/24/10

Posted on24. Feb, 2010 by .

For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead

Post time to comments.

Top men’s times from the 2009 CrossFit Games:
Mikko Salo (19:46), Jason Khalipa (21:35), Michael Fitzgerald (22:13).

Top women’s times:
Charity Vale (18:24), Kristan Clever (20:27), Carey Kepler (21:06).

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