Mobility WOD

Three rounds for time of:
50 Wallballs
40 Sit-ups
30 Kettlebell Swings (1.5 pood/1 pood)
20 Box Jumps
50 ft. Handstand Walk

Post time to comments.

If you have registered for the Open and completed the first WOD of double unders and snatches, YOU must login to the Games site, and you will enter your result by the number of completed rounds, plus the number of successful double-unders, plus the number of power snatches in the final round (if incomplete).

Once your score is entered, Ryan will then validate your score. You can submit your scores here.

You now have an extra week to register and nail the Week 1 workout. All the rules are the same, but HQ is now allowing you until Sunday, March 27 at 17:00 PDT, a full extra week, to perform your workout and submit your results. As always, you are welcome to repeat the workout any time before the deadline if you think you can do better. The Week 2 workout will be announced on Tuesday, March 29 at 17:00 PDT, with the submission deadline Sunday, April 3 at 17:00 PDT (again, this is Week 2).

Get to know……John V.!

How long have you been a CrossFitter?
Just over a year

What is your previous sports/fitness background?
Intramural basketball and softball in college and just working out at typical gyms.

What is your favorite CrossFit WOD?
Tabata Something Else and Fran

Least Favorite?
Don’t have any I hate, just struggle with some

Your Fran time?
3:52 RX

What athlete (CrossFit or otherwise)do you admire most and why?
Michael Jordan, he was the best athlete for a decade and never settled for being “good enough”, he constantly improved and took dedication to another level. Also, growing up as a kid seeing 2 three-peats was pretty awesome!

What do you hope to accomplish by doing CrossFit?
A level of physical fitness above the norm.

Do you train for a specific purpose (ie, another sport)?
The competition is great, and the rewards are addictive.

What are your CrossFit goals?
A solid balance of strength and endurance.

Do you paleo or zone?
Paleo about 80/20, couldn’t survive without chicken and eggs.

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

What do you do when you are not at CrossFit?
Work for Whirlpool Corporation; love to watch sports and spend time with family.

Lifting shoes of Vibram five fingers?
Nike Free

What is on your favorite CrossFit t-shirt?
“The most fun you never want to have again, until tomorrow”

What do you do for warmup?
Whiteboard warmup, light weights, stretch, stretch, stretch

What do you do for recovery? How often do you take rest days?
Protein, and stretch. Currently trying to follow the 3-1-2-1 main site routine.

What is the best piece of advice you’d give a new CrossFitter?
Listen and take it slow. The gains you’ll see if you stick with it are unbelievable.

What CrossFit certs have you been to or hope to go to?
None, but would consider going to a Level 1 Cert at some point if I get my back healthy again.

If you could have dinner with three CrossFit all-stars, who would it be?
Spealler, Khalipa, Bergeron

What do you like best about CrossFit Seven?
Great group of people, we have fun, we compete, and we have a wide mix of talent which is cool to watch.

Post thoughts to comments.

Monday WOD, March 21, 2011

14 thoughts on “Monday WOD, March 21, 2011

  • March 20, 2011 at 11:26 pm

    Holy cow, we have to finish this?

  • March 21, 2011 at 8:14 am

    It is a fun one Lauren!

    26:21 of fun! I think I will hurt in many ways tomorrow.

  • March 21, 2011 at 8:29 am

    32:07* scaled – hard wod – takes longer than you think

  • March 21, 2011 at 8:35 am

    30:12 subbed clapping push ups; grinder

  • March 21, 2011 at 8:38 am

    This looks horrendous!!! I’ll see y’all tomorrow. . . props to whoever does this WOD Rx!!

  • March 21, 2011 at 10:04 am

    Did anyone notice that JV was created in a lab out of arnold dna and gun powder?

  • March 21, 2011 at 1:36 pm

    Just returned from Spring Break cruise….think this will be my run day – YIKES. Ship had a great workout room, BUT, needed some good barbells….did get some interesting looks though when I did crossfit in the corner while everyone was on those little weights and pullie things. One minor set back….all the free yogurt and pizza you could eat 24/7 – ugh.

  • March 21, 2011 at 2:00 pm

    31:40 w/ clapping push ups. I’m convinced that a 50ft HSW would have been easier.

    AMRAP – 1 cup of yogurt + 1 slice of pizza

  • March 21, 2011 at 3:46 pm

    25:21 clapping push-ups

    Takes much longe than you think! I thought 20 min was going to happen…Ha!

  • March 21, 2011 at 5:44 pm

    I have to comment on the rubberiness my legs. They are rubbery. That was hard.

  • March 21, 2011 at 6:38 pm

    33 something. Handstand walks and 88# kb. Yuck

  • March 21, 2011 at 6:43 pm

    Such a good day at CF7 today! Great work by all who did this WOD – tough one!!! Special thank you to the 4:15 class for being patient in the parking lot until the door was unlocked!! You guys all ROCK!

    Got to lift heavy today – YAY!! Getting 85%-95% of previous PRs and feeling pretty good!

  • March 21, 2011 at 6:45 pm

    40:08 Rx
    Clearly I need to work on my handstand walk.

  • March 22, 2011 at 8:26 pm

    26:29 Wall balls hurt the most

Comments are closed.