Mobility WOD

Strength: Front Squat 2-2-2-2-2-2-2

Followed by:
75 Burpees for time

Post front squat loads and burpee time to comments.

Every wonder what front squats are good for? Not only do they help work your flexibilty of getting your elbows up and around the bar, they will also assist in increasing the loads you can clean. When executing the front squat, remember to drive your elbows up as you lower into the squat, and really drive them up as you come out of the squat. Driving your elbows will help keep your chest up and your back tight!

HAPPY BIRTHDAY to our Marines here at CrossFit Seven, Coach Burgener and my favorite Marine, my DAD!! Semper Fi!


Get to know…..Amy Kramer!

How long have you been a CrossFitter? I started in April 2010.

What is your previous sports/fitness background? Track, soccer, always lifted weights, ran marathon few halfs, tennis

What is your favorite CrossFit WOD? 400m with 50 squats, rest 2, x3 rounds

Least Favorite? Heavy lifting workout

Your Fran time? Can’t remember

What do you hope to accomplish by doing CrossFit? Stay in shape and get stronger, faster at my age

Do you train for a specific purpose (ie, another sport)? Helps with my tennis

What are your CrossFit goals? Master kipping!!

Do you paleo or zone? Eat pretty clean 85-90% of the time. if I want something sweet.. I eat it.

Would you rather do 100 burpees, 100 pullups or 100 squats? 100 squats by far, burpees least favorite.

What do you do when you are not at CrossFit? Being a mom, grocery store I live at all of them and play lots of tennis

Lifting shoes of Vibram five fingers? Neither, but probably should invest in getting lifting shoes.

What is on your favorite CrossFit t-shirt? CrossFit Seven IF RYAN would get my size!!!!! major HINT

What is the best piece of advice you’d give a new CrossFitter? Go at your own pace, don’t worry abt what everyone else is doing.

What do you to warm up for a WOD?Little stretching, little jogging.

What do you do for recovery? I tend to get really dehydrated quickly, so I drink lots of water.

How often do you take rest days? Depends on week and how much I did. Usually 1-2 days a week.

What CrossFit certs have you been to or hope to go to? none

What do you like best about CrossFit Seven? The people and all the encouragement everyone gives to one another.

Any other information you would like the world to know???I love to have dinner parties, enjoy cooking.

Post thoughts to comments.

Wednesday WOD, November 10, 2010

14 thoughts on “Wednesday WOD, November 10, 2010

  • November 10, 2010 at 5:24 am

    Showing off the guns in that 2nd picture Amy. No more pull up band for you!

  • November 10, 2010 at 10:37 am

    6:28 for the burpees

  • November 10, 2010 at 11:16 am

    Ryan, sorry to dump on you this morning. Glad you offer mental as well as physical!

    Good work out at 9 a.m. 90lbs, 6:11 burpees

    “Winston”, enjoyed lifting with you ~

  • November 10, 2010 at 11:58 am

    Nice profile Amy, you’re a hot mama! And your little boy is so cute!

    Fun to visit the Roosters this morning.. had fun lifting with Debbie and making fun of the boys.

    125 lbs.. I’m sure Summer/Lauren/Kristin/Angie (and Amie if she wasn’t hurt!) would blow that out of the water, but last time I did 95, so yay! 😛

    4:23 burpees, I liked the WOD!

  • November 10, 2010 at 1:21 pm

    325 on the front squat.
    4:53 on the burpees.

    Today the Marine Corps is 235 years old. Came back for a moto WOD. Daniel joined in the fun!

    235 Burpees for time.


  • November 10, 2010 at 1:54 pm

    125 front squats
    5:25 burpees

    Glad to see you in class today Faith!! You’re
    missed at 6 am!!
    Actually starting to like burpees….

  • November 10, 2010 at 3:36 pm

    PR on front squats 235#
    4:36 on bur pees

    Miles, this confirms your insanity…..

  • November 10, 2010 at 4:12 pm

    235 squat – 4:26 burpees

    Sank – I think you were 4:23 (same as Faith)

    Faith – you should come back home to the roost

    Miles – that is sick – see you next week! That is gonna hurt

    5:00 Southside Run

  • November 10, 2010 at 5:42 pm

    Impressive stuff Miles and Daniel.

    Lori you have to expand on this “dump”

  • November 10, 2010 at 6:20 pm

    175!! I felt like a true cross fitter today!!

    Burpees 4:54

  • November 10, 2010 at 8:56 pm

    215 x 2 (though I did get 225 once which is PR)
    75 burpees 4:04 but Manton did 3:21….wow!

  • November 10, 2010 at 10:23 pm

    Leah!!! 175????!!! That’s awesome – you beast ~

  • November 10, 2010 at 10:24 pm

    Eric, what was your burpee time?

  • November 11, 2010 at 5:19 am

    I didn’t do the workout. Maybe I’ll do 75 over the weekend.

Comments are closed.