Archive for December, 2010

Friday WOD, December 31, 2010

Posted on 30. Dec, 2010 by .

8

Mobility WOD

WOD: 9 am only! Come prepared for NYE fun!!!!

WHO IS COMING TO NYE BASH 2010?? Please post to comments if you are attending or will stop by. Festivities begin at 10 pm.

CF7 NYE Bash 2010
When: Friday, December 31
Party starts at 10 pm

Bring food (Paleo, sweets, etc.) and BYOB….eat, drink and be merry (in a very responsible way!). We will WOD at 11:59:57 (3,2,1…GO!) to ring in 2011! After WOD, we will kick off Paleo January with Paleo treats! It’s going to be a fun time! RSVP to comments if you will attend!

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Thursday WOD, December 30, 2010

Posted on 29. Dec, 2010 by .

4

Mobility WOD

Holiday Schedule:
Monday-Thursday: Regular class schedule
Friday, Dec. 31, New Year’s Eve – 9 am class only
Saturday, Jan 1.-Closed

WOD:

400m Run

21-18-15-12-9-6-3
Kettlebell Swings (1.5 pood/1 pood)
Box Jumps

400m Run

Post time to comments.
CF7 NYE Bash 2010
When: Friday, December 31
Party starts at 10 pm

Bring food (Paleo, sweets, etc.) and BYOB….eat, drink and be merry (in a very responsible way!). We will WOD at 11:59:57 (3,2,1…GO!) to ring in 2011! After WOD, we will kick off Paleo January with Paleo treats! It’s going to be a fun time! RSVP to comments if you will attend!

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Wednesday WOD, December 29, 2010

Posted on 28. Dec, 2010 by .

28

Mobility WOD

Holiday Schedule:
Monday-Thursday: Regular class schedule
Friday, Dec. 31, New Year’s Eve – 9 am class only
Saturday, Jan 1.-Closed

WOD:
“Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Modified version:
50 Pull-ups
50 Push-ups
50 Sit-ups
50 Squats

Angie is a tough WOD, one that you have to be wise in your approach. Scale as necessary because 100 pullups is no joke. Compare to September 17. Post time to comments.

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Paleo January, Week 1
Paleo January is around the corner, and we wanted to help get you started on the right foot! There are a few ways you can tackle Paleo – don’t be afraid to try new things and get creative! At the end of the day, Paleo is about meat and vegetables, and you can be as simple or as creative as you want!

Below are a week’s worth of meals. This is A LOT of food! Each meal is designed to provide you leftovers for the next day’s lunch and/or dinner (If you are cooking for one or two, don’t make all of the meals – two or three should be plenty to get you through the week!). Adjust the meals as needed to fit your time schedule. If you are time crunched during the week, that is ok too – cook several chicken breasts on Sunday, and eat those throughout the week with your favorite fruits and vegetables. Crock pot meals are also a great time saver, and I will try to include one of those each week too (these are also great because it makes a lot of food that you can freeze and eat later.) Deli meat is also another time saving meal if you are in a time crunch and need something quick (be careful to not eat too much deli meat because it’s high in nitrates).

I also tried to find meals that are not too expensive to make. You do not have to spend a ton of money to eat well. It’s about eating fresh fruits and veggies with some meat. If you make one of the meals and end up with tons of food, freeze some of it, and eat it in a couple of weeks (you can save a ton of money that way!). You can also save by halving some recipes (I know it’s hard to by half of most items at the grocery store, but you can use what you need and freeze the rest for later).

I will create a meal plan each week with a variety of meats, fruits and veggies each week. Let me know what you are looking for, and I will try to find something tasty!

(Some recipes will call for meat/vegetables in ounces, and most of the time, at the store, you buy those in pounds. 16 oz. is one pound, so if you know you need 8 oz. of something, get half a pound. If you get anything at Central Market, don’t tell the kids behind the counters you need ounces of something – they will tell you the scale only measures in pounds. :) )

Week 1 Grocery List (If you go to Target, this list is in order of the store from front to back):

Fruit (your choice – get what you like)

Vegetables:
Cauliflower
Zucchini (2-3)
Squash
Onion
Green and/or red pepper
Jalapeno
Avocado
Salad greens
Sweet potatoes (2-3)

Deli meat (get 1-2 lb. at the deli counter if you can)

Raw nuts (whatever kind you want – if you want to save some money and don’t mind an extra trip, go to the Vending Nut Co. on Montgomery St. – you can get a pound of nuts under $6. Nuts are also on sale at the Kroger off of University by TCU for $3-$4/lb. with a Kroger card.)

Pork Loin (1-2 lb.)
Bacon (you can omit this to save some money – it’s a breakfast food, and you’ll have plenty to eat otherwise)
1/2 lb. ground beef
Chicken sausage (it’s by the breakfast sausage-get whatever variety/flavor sounds good)

1 can tomato sauce
1 jar of marinara sauce
1 jar of salsa

Bag of frozen chicken breasts
Eggs (go ahead and buy 2.5 dozen – you will eat them all before they go bad, and it will save you some money)

SPICES/SEASONINGS you will need throughout the week (add these to your pantry – you’ll need them each week! If you are unsure about which ones you will want to have, go to Central Market and get spices in the bulk foods section – you can get samples for less than 50 cents.)
Basil
Chili powder
Fajita seasoning
Garlic powder
Olive oil
Oregano
Pepper
Rosemary
Salt

Monday:
Breakfast: Egg-Veggie Scramble
Lunch: Deli meat (about 5-8 oz.), almonds or avocado, and an apple
Snack: Fruit (your choice) and a handful of almonds (less than 15).
Dinner: Chicken (or beef) fajitas (Cut 3-5 chicken breasts in strips; marinate in fajita seasoning, olive oil and 1/4 c. water). Slice and dice green and/or red peppers, jalapenos, and an onion. Saute veggies, then add marinated chicken. Cook until done (about 8 minutes). Serve with salsa and avocados.

Tuesday:
Breakfast: Eggs, bacon, and an apple
Lunch: Use your leftover fajita meat to make a fajita salad: Mix salad greens, your favorite veggies, fajita meat and salsa together.
Snack: Fruit and nuts
Dinner: Chard of Many Colors (Save a couple of chicken sausages for Thursday am! Also, I haven’t ever found “chard”, so I use zucchini, squash and onion)

Wednesday:
Breakfast: Egg-veggie scramble
Lunch: Leftover Buffet! Graze your fridge for leftovers!
Snack: Fruit and nuts
Dinner:Baked Rosemary Chicken (Use the frozen chicken breasts you bought to make the chicken fajitas)

Thursday:
Breakfast: Sausage Stir Fry (Use your leftover chicken sausages from Tuesday)
Lunch: Leftover Buffet!
Snack: Fruit and nuts
Dinner: Crock Pot Pork Loin

Friday:
Breakfast: Eggs with Salsa
Lunch: Your choice of the leftover buffet!
Snack: Fruit and nuts
Dinner: Graze the fridge or try a Paleo Pizza!

For the weekend, make a sweet treat, Candied Pecans (from Paleo Mama):
1 lb or roughly 4 cups of pecan halves
1 egg white
1 tbs water
2/3 cup honey
1/2 tsp sea salt
1/2 tsp ground cinnamon
Directions:
1. Preheat oven to 250.
2. Line a cookie sheet with parchment paper.
3. In a large bowl, put in egg white and water. Using a fork or whisk, beat together until it is frothy.
4. Dump in pecans and stir until they are completely coated.
5. In a measuring cup, combine honey, salt, and cinnamon and carefully stir to combine.
6. Pour honey mixture over nuts and stir to combine completely.
7. Dump contents of bowl onto cookie sheet and using a rubber spatula, press into a single layer.
8. Bake for about an hour to an hour and a half, stirring every 15 minutes.
9. Pull nuts out of oven, and put them onto a glass baking dish to cool (if they cool on the parchment, they will stick).
10. Once cool, break up and store in zip top bags at room temperature.

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Tuesday WOD, December 28, 2010

Posted on 27. Dec, 2010 by .

4

Mobility WOD

Holiday Schedule:
Monday-Thursday: Regular class schedule
Friday, Dec. 31, New Year’s Eve – 9 am class only
Saturday, Jan 1.-Closed

WOD:
Seven rounds for time of:
50 Double Unders
7 Deadlifts (Body Weight)
7 Burpees

Post time to comments.

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Get to know……Richard Berkobien!

How long have you been a CrossFitter?
September 10,2010 – I remember because the WOD was Badger ( I came back the next day )

What is your previous sports/fitness background?
Football, Basketball, Track and Field in High School. Recently Running 1/2 marathons

What is your favorite CrossFit WOD? Anything with lifting

Least Favorite?
Anything for time. Honestly, they all suck at the end and for a couple of minutes after. I keep coming back anyway, not sure what that says about my mental status.

Your Fran time?
Missed Fran this last go round ( working – no really I was working)

What athlete (CrossFit or otherwise) do you admire most and why?
There are several people I would love to meet. Within Crossfit, John Welbourn inspired me because he is a big guy and still competed in the games.

What do you hope to accomplish by doing CrossFit?
Trim down and improve my odds of seeing past the age of 65. A trait that does not run in the family. Stay strong enough to be able to do my job until the day I retire and have every snot-nosed rookie know I can do it better than them!

Do you train for a specific purpose (ie, another sport)?
As a Firefighter I train so that – well see the above answer.

What are your CrossFit goals?
To do any workout on the board RX, with no bands, or scaling. I might not always do them fast, but I WILL do them RX (one day!)

Do you paleo or zone?
Well come January, its Paleo

Would you rather do 100 burpees, 100 pullups or 100 squats?
Easy – squats. 100 burpees just make for a bad day and I think I would need every band in the box to complete 100 pullups.

What do you do when you are not at CrossFit?
Work both at the Fire Department and at Cook Children’s and go to school to finish up my degree. When I’m not working,schooling,or at crossfit I try to reintroduce myself to my wife Debora.

Lifting shoes of Vibram five fingers?
Using some of the house lifting shoes. A pair of my very own are on my list for Santa.

What is on your favorite CrossFit t-shirt?
It’s got a firefighter in full gear doing a pullup and it says “Train not to suck at life” across the bottom.

What do you do for warmup?
Get there early and try to move every joint in my body. Then I do whatever Ryan says to do.

What do you do for recovery? How often do you take rest days?
I come to the 9:00 class so I go home, take a warm shower, eat a little lunch, and nap for about half an hour. Then do whatever honey-do’s that need to be done.

What is the best piece of advice you’d give a new CrossFitter?
Have an open mind. Respect your own limits and abilities, if you come in thinking you can do it all you’ll get hurt. Watch, listen and learn. Have some fun!

What CrossFit certs have you been to or hope to go to?
Is daily survival a cert?

If you could have dinner with three CrossFit all-stars, who would it be? I really don’t know. I’m still in that honeymoon stage where any of the people on the main site are sitting on Mount Olympus.

What do you like best about CrossFit Seven?
Simple – the people. Every person I have met has been very welcoming. Even though I pretty much only make the 9:00 class, the few time I have gone at different times or on Saturday everybody was as friendly and nice as if I was a regular to that class.

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Monday WOD, December 27, 2010

Posted on 26. Dec, 2010 by .

11

Mobility WOD

Holiday Schedule:
Monday-Thursday: Regular class schedule
Friday, Dec. 31, New Year’s Eve – 9 am class only
Saturday, Jan 1.-Closed

WOD:
Strength: Overhead Squat 3-2-1

followed by
Tabata Squats (8 rounds: 20 seconds of work (squat as many times as possible in 20 seconds), 10 seconds of rest. Total of four minutes of work.)
800m Run

Post overhead squat loads as well as tabata score to comments.

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Like CF7 on facebook! We will post WODs, pictures, social events, recipes, food tips and more to support you during Paleo January! You can also upload your fan photos!

CrossFit Seven

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Get to know…..Mackey Hermosillo!

How long have you been a CrossFitter?
3 years? Whiskey and I started at the same time. I kicked his ass, forcing him to move to dallas out of shame.

What is your previous sports/fitness background?
p90x, Insanity workout with Shaun T, shake wieghts, total gym, the ab thingy that Suzanne Somers does. Plus soccer, hockey, martial arts, running and never lifting weights until crossfit.

What is your favorite CrossFit WOD?
Fran? no wait, deadlifts, no… rowing. and double unders. All mixed together.

Least Favorite?
Hero wods… because they hurt so much and 3 rounds always seems like enough but they make you do 5 for some reason. And muscle ups, because I look ridiculous doing them, and everyone knows presentation is everything.

Your Fran time?
3:18
6:54 full bunker gear, breathing air

What athlete (CrossFit or otherwise) do you admire most and why?
Any athlete who can open their own box and have fun coaching while getting paid.

What do you hope to accomplish by doing CrossFit?
I hope it makes me a more efficient firefighter through elite fitness and wicked sweet abdominals.

Do you train for a specific purpose (ie, another sport)?
I train for life. that’s just funny to say.

What are your CrossFit goals?
500# deadlift, sub 3 Fran, sub 2 Grace and sub 90 minute half marathon. all in 2011.

Do you paleo or zone?
I am going to start paleo??? Does that count? Otherwise, I deep-fry anything and cover it in gravy at the fire station.

Would you rather do 100 burpees, 100 pullups or 100 squats?
100 burpee box jump pullups! Bring it on!

What do you do when you are not at CrossFit?
Babysitting. i heard that if it’s your own kid, then it is not called babysitting.

Lifting shoes of Vibram five fingers?
Five fingers… although I do own some lifting shoes that i bowl in.

What is on your favorite CrossFit t-shirt?
Eat healthy, workout, still die.

What do you do for warmup?
if it’s warm outside I consider that a warm up. This probably explains all the recent injuries.

What do you do for recovery? How often do you take rest days?

I try the 3 on 1 off programming. When i feel like my body is tired of my shit, then I take another day off.

What is the best piece of advice you’d give a new CrossFitter?
Keep track of your progress. if you stick to crossfit, there will always be improvements in your athleticism.

What CrossFit certs have you been to or hope to go to?
Level 1, Olympic Lifting, Kettlebell, and I have watched the gymnastic cert from a distance. It wasn’t that cool ;) … I would like to go to the CFE cert.

If you could have dinner with three CrossFit all-stars, who would it be?
Depends on what’s for dinner.

What do you like best about CrossFit Seven?
The family environment, but like a really competitive family where everyone wants to get better by pushing each others’ limits.

Any other information you would like the world to know???
My kid didn’t really deadlift 315# the other day. that picture was staged.

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