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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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.

Post thoughts to comments.

Media:
Monday WOD, December 27, 2010

11 thoughts on “Monday WOD, December 27, 2010

  • December 26, 2010 at 9:10 pm
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    We are getting a group together to go bowling Monday night at 7 pm at Main Event (Bryant Irvin Rd., south of I-20). It’s unlimited bowling for $10! Post to comments if you can go!

  • December 27, 2010 at 8:13 am
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    OHS 185#
    BTBTS / 90
    800m run / 3:03
    the run was tough

  • December 27, 2010 at 10:59 am
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    Overhead squats – Maxed at 185lbs ( tried 195lbs – Ryan said I didn’t go low enough and I missed the second try)
    Tabata squats – 82 – Had to tell Ryan to stop calling it rest when your in the down position, cause it ain’t!
    Run – 3:58

  • December 27, 2010 at 6:25 pm
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    134 squats (btw resting at the bottom was killer)
    125 OHS
    2:43 800m

  • December 27, 2010 at 7:53 pm
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    Why is the best part of that photo blurred out? It’s where the burrito flavored soft serve comes from.

  • December 27, 2010 at 7:58 pm
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    120 squats
    3:24 run.. so brutally cold this am

  • December 27, 2010 at 9:24 pm
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    115 OHS

    141 air squats

    6:36 mile

  • December 27, 2010 at 11:05 pm
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    120# OHS. Failed on 125#, which is aggravating because Kristin and I both lifted 125# OHS last week….had a hard time getting much heavy overhead.

    3:33 800m Row (got to lay off running and jumping for a bit).

    I lost count on tabata, but I didn’t do so well – it was like 85 or something.

  • January 7, 2011 at 9:39 pm
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    I like this “Mackey” guy. Where can i email him my thoughts?

Comments are closed.