Mobility WOD


Skill Work: Hook Grip
YOU MUST USE THE HOOK GRIP! It’s the most secure grip when executing the Olympic Lifts… The hook grip is safe and secure, just the way the Oly lifts should be (if you are ever in doubt, hook grip the steering wheel of you car the next time you are stuck in traffic and see how much better you feel!)…as Sage Burgener wrote on her blog, “The hook grip is your thumb wrapped around the bar and your fingers wrapped around your thumb. You don’t have to get all white knuckles and death grip the bar, just using two fingers is enough to lock that bar into place.”

WOD:
10-9-8-7-6-5-4-3-2-1
Push Press (115 lb./85 lb.)
Burpees

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CF7 Christmas party, this Thursday at the Tavern on Hulen St., 7 pm – 9 pm. See you there!!

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Get to know….Karli Kirk!

How long have you been a CrossFitter? 1 year

What is your previous sports/fitness background? Ballet and figure skating

What is your favorite CrossFit WOD? Something with a lot of different things in it

Least Favorite? Fran

Your Fran time? 7:45? unRXed

What athlete (CrossFit or otherwise) do you admire most and why?
because that’s just awesome

What do you hope to accomplish by doing CrossFit? I want to be stronger and faster

Do you train for a specific purpose (ie, another sport)? No, I’m thinking of starting another sport to train for Crossfit

What are your CrossFit goals? 135 C&J, a muscle up someday, butterfly pull-ups, get better at running

Do you paleo or zone? Neither, but I eat more vegetables than any kid should

Would you rather do 100 burpees, 100 pullups or 100 squats? Pull-ups and squats over burpees

What do you do when you are not at CrossFit? School.

Lifting shoes of Vibram five fingers? Lifting shoes

What is on your favorite CrossFit t-shirt? CrossfitSeven

What do you do for warmup? Walkouts, squats, light weights, whatever

What do you do for recovery? How often do you take rest days? I take rest days when I can no longer lift my arms above my head

What is the best piece of advice you’d give a new CrossFitter? Stick with it. The soreness feels good after a while

What CrossFit certs have you been to or hope to go to? I went to Olympic Lifting. It helped a lot with snatch.

If you could have dinner with three CrossFit all-stars, who would it be? Everyone at CrossfitSeven

What do you like best about CrossFit Seven? Everyone there is awesome and the wods are a lot of fun. Working out has become the best part of my day.

Any other information you would like the world to know??? Before Crossfit I could not even do a real push-up and I was nowhere near doing a pull-up. I would not have been able to imagine where I am now a year ago.

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Media:
Monday WOD, December 13, 2010

13 thoughts on “Monday WOD, December 13, 2010

  • December 13, 2010 at 7:16 am
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    10:38 Rx

    I feel like a fat kid during workouts. I can barely catch my breath in this weather.

  • December 13, 2010 at 7:47 am
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    Eric, It’s not that. The air is denser down where you breath.

    Hey good show on moving the Christmas party from a skate rink to a bar. I was going to skip the skate thing for fear that I’d yield to temptation, fall and break my wrist again.

  • December 13, 2010 at 9:10 am
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    11:18 or 11:22 @ 105# can’t remember

  • December 13, 2010 at 10:11 am
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    9:11 Rx – However, I was told that I jerked alot!

  • December 13, 2010 at 10:46 am
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    15:14 RX – I have decided that our little box warms up nice when your doing burpees.

  • December 13, 2010 at 1:04 pm
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    Worked out at Flathead Crossfit http://www.flatheadcrossfit.com
    Today’s WOD
    20 wall balls
    Rope climb
    20 jumping lunges
    5 rounds
    11:45
    Gasser. Worked out with some good dudes in a really cool little box. See y’all Wednesday…fun to travel to new boxes but there’s no place like home…

  • December 13, 2010 at 1:05 pm
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    Forgot to mention flathead xfit is in kalispell, mt near glacier naional park

  • December 13, 2010 at 1:46 pm
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    Hey Congratulations to you too Andrew. Ronin said you looked extremely hot.

  • December 13, 2010 at 5:49 pm
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    10:07 @ 105 # – not sure what is going on here but you got guys saying they look “hot” to each other (Ronin) another one says he jerks to much (Brent) –

    Run Club – 5 am RiverCrest CC

  • December 13, 2010 at 5:49 pm
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    10:07 @ 105 # – not sure what is going on here but you got guys saying they look “hot” to each other (Ronin) another one says he jerks to much (Brent) –

    Run Club – 5 am RiverCrest CC

  • December 13, 2010 at 7:28 pm
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    5 pm class, 12:18 RX

    Miles was blazing fast (6:26?) and heavy (135?).. Nick made loud noises AND he did his first MUs! Yay Nick!

  • December 13, 2010 at 7:29 pm
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    Karli-
    YOU ARE FUNNY!!!! “I’m thinking of taking up another sport to train for CrossFit” – haha…that’s awesome!!! LOVE IT!

    2nd WOD back today – good to move some weights around 🙂

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