Mobility WOD
Gymnastics WOD


With a continuous running clock, complete:

Two minutes max rep Wall Balls
Two minutes max rep Burpees
Two minutes max rep Double Unders
800m Run
21 Power Cleans (135 lb./95 lb.)

Post time and total reps to comments.


Get to know……Don S.!

How long have you been a CrossFitter?

5 months.

What is your previous sports/fitness background?
Recreational running, climbing, lifting. Team sports: Not so good. One step away from handing out the water bottles.

What is your favorite CrossFit WOD?
Love the pullups. I like metcons that have a powerlifting component.

Least Favorite?
Anything with thrusters. I’m sure Ryan will now design a workout specially for me. “Thanks Ryan” in advance.

Your Fran time?
Embarrassed to say. Let’s just say I did my first Rx Fran the other day and completed it. I was proud of that.

What athlete (CrossFit or otherwise) do you admire most and why?
I like Dike’s style. He never looks like he is struggling while he is totally kicking my butt.
I think my favorite athletes are the Navy Seals.

What do you hope to accomplish by doing CrossFit?
I have already accomplished more than I ever thought. I think it has helped me better deal with stress in life and be a better person. It has been a great motivational tool for my best friend to help him lose weight. Awesome!

Do you train for a specific purpose (ie, another sport)?
No. The sport of life and trying to make it through is enough for me. I would like to start doing adventure runs though.

What are your CrossFit goals?
I hope to be able to power clean 200lb, improve my Fran time to under 9 minutes, and do a muscle up in the first year.

Do you paleo or zone?
I try to do more paleo now. Probably about 80% but I do not get hung up on some of the small details. My wife and I are planning a full paleo month. We are looking forward to it. I can definitely tell a difference when I change my diet.

Would you rather do 100 burpees, 100 pullups or 100 squats?
100 pullups. Love the burn.

What do you do when you are not at CrossFit?
Work too much. Watch movies. Just try to enjoy life.

Lifting shoes or Vibram five fingers?
Just bought the New Balance Minimus. Great compromise. Felt silly wearing the 5 fingers, especially with my monkey toes.

What is on your favorite CrossFit t-shirt?
I think the new CF7 shirts definitely have class. I also liked “This is why I’m hot”!. Bet I would get laughed out of the gym with that one. Maybe I should get it in extra small. Ha Ha. No really. I like the “Suffer in Silence”. I think it goes well with the type of people here. Just people wanting to get better.

What do you do for warmup?
The board workout. Stretch. Row. Nothing exciting here.

What do you do for recovery? How often do you take rest days?
I workout about 3-4 times a week. I eat a lot of protein to recover. I need to get more sleep. I think that would be the true key to success.

What is the best piece of advice you’d give a new CrossFitter?
Just like everyone told me. “Leave your ego at the door”.

What CrossFit certs have you been to or hope to go to?
Jump rope for sure. Buddy Lee is unbelievable. This white boy has no ups.

If you could have dinner with three CrossFit all-stars, who would it be?
The “Nasty Girls” of Crossfit. Check them out on You Tube if you are unfamiliar. Is there a better option?

What do you like best about CrossFit Seven?
Ryan’s amazing personality at 0600. For real. I really like the people. Someone put it best. It is like fight club. Kind of a cult. People love to talk about it and you really get your kicks out of self suffering.

Any other information you would like the world to know?
Want to thank everyone for being so helpful in getting me started.

Post thoughts to comments.

Monday WOD, May 9, 2011

12 thoughts on “Monday WOD, May 9, 2011

  • May 9, 2011 at 6:25 am

    77 reps / 14:39 rx @ Firebase Apache
    ran 3 miles before

  • May 9, 2011 at 7:44 am

    in the middle of the WOD Ryan added a 100 sit ups to finish.

    15:19 135# 200 reps; did skips instead of DUs

  • May 9, 2011 at 8:25 am

    102 Reps – 15:16

    Don – I guess I need to step it up if I don’t look like I am hurting! Thanks.

  • May 9, 2011 at 10:12 am

    15:08 – 122 reps RX

  • May 9, 2011 at 11:07 am

    05.08.11 –
    Congratulations team CrossFit 7 on qualifying for the South Central Regionals!

    If you plan to send a team to the South Central Regionals, click here to register.

    Act quickly. The final date to register is Wednesday, May 18th at 5:00pm PDT. Direct any specific questions to

    The CrossFit Games Team

    whoo hoo!!! let’s go and kick some bootie!

  • May 9, 2011 at 11:25 am

    First time back in quite a while, nothing like 5 lbs. of muscle atrophy! Ughh.

    15:37 Rx 194 total reps 15/15/164

    new DU PR 118 in a row!

  • May 9, 2011 at 1:06 pm

    great wod. fun class.
    as RX’d:
    259 reps

  • May 9, 2011 at 5:57 pm

    102 reps still can’t string together those damn DU’s

    17:52 total time

    all Rx

    Hey congratulations to you guys who competed – very cool. Exciting time to be a part of the gym here.

  • May 9, 2011 at 6:39 pm

    15:13 and 100 (52-26-22) Rx

  • May 9, 2011 at 6:43 pm

    16:00 and 93 Reps Rx — I will master double unders by July 1st.

  • May 9, 2011 at 8:17 pm

    109 rx 16:05 I hate you double unders.

Comments are closed.