Mobility WOD

“Power Tower”
1 Power Clean (155 lb./115 lb.)
1 round of Cindy (5 pullups, 10 pushups, 15 air squats)
2 Power Cleans
1 round of Cindy
3 Power Cleans
1 round of Cindy
4 Power Cleans
1 round of Cindy
etc……all the way up to 10 Power Cleans and 1 round of Cindy.

Post time to comments.

FYI for Wednesday Roosters: University will be closed Tuesday at 8 pm until Wednesday at 6 am. If you are planning on atttending the 6 am WOD on Wednesday, make plans to go around the construction!

Get to know….Leah Metzger! (Today is Leah’s birthday – Happy Birthday, Leah!)

How long have you been a CrossFitter? 3 months officially on Nov 9th, my birthday!!

What is your previous sports/fitness background? I was on swim team for 8 years, this is where I got my “push yourself until you die” attitude!! For swim team we had to run every day too before practice and do cross fit like stuff (minus the olympic lifting). In college, I played on lots of intramural teams, especially soccer!!!

What is your favorite CrossFit WOD? I like to do anything where you do lots of different exercises for a number of rounds!! Pushups are my favorite 🙂

Least Favorite? Any that involve smashing the bar in my face, ie snatching!!! I don’t like olympic lifting workouts in general right now because my technique is too poor to lift heavy.

Your Fran time? Fran was done on my 2nd week of CF, I had no weight on my bar, and ended up dropping my 15 pullups down to 5. And it took 6 minutes. Redo please!!!

What athlete (CrossFit or otherwise) do you admire most and why? I don’t really have anyone specific. . .

What do you hope to accomplish by doing CrossFit? Significantly less body fat, significantly more muscle and speed!!

Do you train for a specific purpose (ie, another sport)? To reveal the ever ellusive 6-pack.

What are your CrossFit goals? Do a MU by day 100!!! Actually I want to do one by my birthday, but if I miss that, by day 100 for sure!!

Do you paleo or zone? Neither I am not that hard core! I try not to eat processed crap.

Would you rather do 100 burpees, 100 pullups or 100 squats? I would like to be ABLE to do 100 of all of those, but since I can’t. . . is 100 push-ups an option??

What do you do when you are not at CrossFit? For work I substitue teach and I nanny, both in Arlington. I spend a lot of time with my sister and niece, church activities, goofing off at 24hr fitness, and attempting to study french, increase my sign language fluency, and re-learning math. (ugh)

Lifting shoes of Vibram five fingers? Neither, but I should probably invest in both?

What is on your favorite CrossFit t-shirt? Ask your doctor if getting off your ass is right for you

What do you do for warmup? Lots of stretching!! I alternate rowing and running, try to get in lots of practice squats because I have poor range of motion, see lots of stretching!!

What do you do for recovery? How often do you take rest days? Usually I steal one of those red otter pops that Angie’s got in the freezer for her kids. Resting isn’t really my thing, I get plenty of sleep every night and go hard every day!!!

What is the best piece of advice you’d give a new CrossFitter? I’ll share my own self advice, since I’m a newbie too! Go fast, go hard, or go home and rest and come back and try again later in the day!!! My other self speech is, try to suck a little less than you did yesterday. Feel free to pass them on!

What CrossFit certs have you been to or hope to go to? None and I don’t know, I just want to learn more I don’t need a certification.

If you could have dinner with three CrossFit all-stars, who would it be? I don’t even know who the all-stars technically are everyone is AWESOME compared to me!!!! People who have given me lots of great advice so far, Amie, Kristen, Summer, Ryan, Faith, Angie, y’all are my all-stars! 🙂

What do you like best about CrossFit Seven? There are no whiners at the workouts, everyone just shows up and busts their butts with a great attitude and it’s incredibly motivating and FUN!!!!

Any other information you would like the world to know??? I plan to move to Switzerland next summer, seriously.

Post thoughts to comments.

Tuesday WOD, November 9, 2010

10 thoughts on “Tuesday WOD, November 9, 2010

  • November 8, 2010 at 7:24 pm


  • November 8, 2010 at 7:57 pm

    SNATCH CLUB!!! TUESDAY at 5:15pm
    work on your snatch and cleans maybe some jerks too : )

  • November 9, 2010 at 7:45 am

    HBD Leah

    17:00 @ 135#

    I’m confused is the snatch club for lifting or…? That smiley face doesn’t belong. ಠ_ಠ

  • November 9, 2010 at 8:51 am

    Eric why are you doing power cleans with 135 instead of 155?

    Snatch club tonight? I will be there. Who is teaching?

    This looks like a fun WOD, wish I could partake. Sprints today. And lifting of course.

  • November 9, 2010 at 10:00 am

    Did anyone happen to find a little silver “fleur” earring yesterday??…maybe back by the fan/left of garage door?? Think it flew off when I took my jacket off. Thanks!

  • November 9, 2010 at 10:03 am

    Happy Birthday to YOU!!…Leah!! How was Montgomery Plaza celebration?? Hope you have a great day!

  • November 9, 2010 at 11:12 am

    This was a killer – Being sore after yesterday didn’t help either!
    155lbs – Purple band on pull ups
    Damn good workout!!! Nice job Ryan.

  • November 9, 2010 at 5:43 pm

    I did 135 because it is super uncomfortable/painful to catch PCs in the rack position.

  • November 9, 2010 at 6:02 pm

    17:20 as rx’d. 7 8 9 10 very tough. wish i coulda stuck around to scream and yell at the 5 o’clock crew. kid day today.

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