Mobility WOD

Seven rounds for time of:
2 Power Cleans (165 lb./125 lb.)
4 Front Squats
6 Weighted Pullups (25 lb./15 lb.)

Post time to comments.

Holiday Schedule:
Monday-Thursday: Regular class schedule
Friday, Christmas Eve – 9 am class only
Saturday, Christmas Day-Closed

Monday-Thursday: Regular class schedule
Friday, Dec. 31, New Year’s Eve – 9 am class only
Saturday, Jan 1.-Closed
We have the first update from Manton! Manton maxed out his PST (Physical Standards Test) on his first try, and he is the first recruit ever sent by his recruiter to max out his PST.

The note Manton included in his letter said:

“Lots of fun. Sickness getting better each day. Shoes suck, can’t wait for the boots. RDC’s (drill instructors) are good. 100+ SEAL candidates and a few divers in my division. Love, Manton.
Also, it’s scary how many people are struggling to address their envelope.”

Manton can receive letters (no care packages). If you would like to drop Manton a note, we will leave a box and plain white paper in the CF7 entry way. Leave your note in the box, and we’ll mail them to Manton, from his friends at CF7!

Get to know…..Valerie Sobalvarro!

How long have you been a CrossFitter?
5 months

What is your previous sports/fitness background?
None, I was eating mangoes and lying on the grass during PE all my life.

What is your favorite CrossFit WOD?

Least Favorite?
Anything with jump ropes, I suck at it.

Your Fran time?
6:30 scaled with band and bar only… It was about my 3rd week in CF

What athlete (CrossFit or otherwise) do you admire most and why?
The ppl at CF7. They challenge each other, are very supportive and I love it when they correct my form or give me some tips… it’s probably my favorite part.

What do you hope to accomplish by doing CrossFit?
Look like a VS model… Nah! Be healthy and challenged physically

Do you train for a specific purpose (ie, another sport)?

What are your CrossFit goals?
RX wods

Do you paleo or zone?
Zone on the week, I cheat on weekends. I chose zone because it required the least modifications on how I ate, so I figured it was more likely I’d stick with it.

Would you rather do 100 burpees, 100 pullups or 100 squats?

Burpees, I’d like to be able to do pullups.

What do you do when you are not at CrossFit?

Lifting shoes of Vibram five fingers?
Maybe lifting next year? I barely just upgraded my high school tennis shoes

What is on your favorite CrossFit t-shirt?
None, 6 months asking for one and… I leave CF7 shirtless!!!

What do you do for warmup?
Ryan’s warm ups

What do you do for recovery? How often do you take rest days?
I rest whenever work doesn’t let me come to the wods.

What is the best piece of advice you’d give a new CrossFitter?
Challenge yourself without jeopardizing your health by pushing too far.

What CrossFit certs have you been to or hope to go to?
Haven’t thought about it

If you could have dinner with three CrossFit all-stars, who would it be?
No idea…

What do you like best about CrossFit Seven?
The people

Any other information you would like the world to know???

‘Tis the time for giving so, would you mind checking out Fabretto Children’s Organization out?

I have had the opportunity to see and work with this organization. A brief summary about what’s on that site is that they provide food and medical services to kids in exchange for their daily commitment to education. Their goal is to eliminate all the reasons why kids don’t finish their education.

I’d encourage donations or purchases of hand made products by the kids’ moms :). Let me know if I can answer more questions!

It was great being in CF7! I am moving to Dallas for the next 6 months for work, thanks for having me.

Monday WOD, December 20, 2010

10 thoughts on “Monday WOD, December 20, 2010

  • December 19, 2010 at 11:24 pm

    Hey Peeps,

    Today I set up a CF7 team for the cowtown half marathon. There seems to be a large number of people interested so here is how you can join the team and save a little cash. Go to

    This will lead you to a page where you can sign up under the team “Crossfit Seven”

    This is a great opportunity for us to show the Fort Worth community how CF can prepare you for any sport, including half marathons. I plan on posting this several times since postings can go unseen. (Mackey I hope you read this post)

    Happy Crossfitting!

  • December 20, 2010 at 7:01 am

    The comments are getting locked up in spam…if you post, and don’t see it, I’ll go fetch it out of spam. Working on debugging it….

  • December 20, 2010 at 9:10 am

    Good luck Valerie! sorry to see you go.

    11:20 with 150# and no additional weight on the PUs, much harder than it looks.

  • December 20, 2010 at 9:26 am

    10:31 did 225# DL instead of PC. The rest was Rx.

    Val, they had mangoes in your PE class? Also Dallas isn’t far you can still show up on a regular basis.

  • December 20, 2010 at 9:41 am

    14:46* (145# / 15#) went slow to make sure form was good – still sore from Lynne and Saturdays wod

    Angie – enjoyed lifting with you on Sat

    A few Roosters were missing this morning Sank – Amy???

  • December 20, 2010 at 10:44 am

    Thanks for organizing our CF7 running team Nick!

    9:25 105#, regular pull ups

    Rivercrest run tomorrow morning at 5.

    Yay Manton!

  • December 20, 2010 at 10:49 am

    13:51 Rx – Front Squats are hell!

  • December 20, 2010 at 3:53 pm

    Waited around most of the day for the plumber to show up – luckily, he came and left so I could make an afternoon WOD! hooray!

    105# and had one or two really ugly front squats. I was surprised at how tough that part was! Great WOD!

  • December 20, 2010 at 6:37 pm

    Finished signing up for the Cowtown. Thanks Nick for setting up the team.

  • December 20, 2010 at 10:32 pm

    Thanks David! Eric, we had mango trees around the soccer fields and basketball courts so we would just eat them… I always relate mangoes to PE… =)

Comments are closed.