Skill:
Kettlebell technique

Strength:
Work to max thruster

WC:
100 Kettlebell swings for time (53 lb./35 lb.)
5 Burpees on the minute every minute until all 100 KBS are complete.

MWOD:
MWOD 175

Post thruster weight and WC time to comments.

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The Last 5%, CrossFit West

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Pau-Kune, Terri, Lori, Ronin, Bill, and Andrea are forming a Masters Team for next year’s CrossFit Games competition, and they welcome additional teammates, if you are interested! Anyone over 45 by next Spring is elibigle, regardless of abililty. We plan to support each other, compete next year with the CrossFit Games, with whoever is uninjured by next spring automatically on the competition team.

Post to comments if you would like to be on their team!

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The CF7 athletes and coaches reflect on competing in Regionals and what’s to come in 2012….

Lucas
What was your favorite part of regionals?
Hanging out and competing with the team. We had such an awesome group that supported and encouraged each other to go all out. I think the best way to put it is – I’m very thankful to be part of an almost last place team because I know everyone gave a take no prisoners effort.

What was your most challenging point of the weekend?
Getting hit with something nasty Saturday morning (or maybe it was the 12-pack I downed on Friday night) and struggling through the Saturday workout. Either way, that sucked it big time.

What impact did competing in the Regionals have on your outlook as a
CrossFitter?

You can’t get hung up on what others do better than you. There will always be someone stronger, faster, more agile, possess a killer engine, or have stellar technique. You can only focus on you (although, vying for others can be a great motivator). Work to improve on your strengths, and commit to relish and dominate your weaknesses.

How will your training regiment change in preparation for next year?
Increase strength. I’ll likely tinker with Westside Barbell techniques and cut back a bit on the longer metcons. I also tightened up the nutrition side the last couple months and have noticed great improvement in overall health and performance. I plan on continuing to punch that ticket.

Curtis
What was your favorite part of regionals?
Dave Castro said hi to me!

What was your most challenging point of the weekend?
It was difficult to not get frustrated when they called a “no-rep.”

What impact did competing in the Regionals have on your outlook as a CrossFitter?
It was motivating! I want to do it again, and next year, I want to compete on Sunday!

How will your training regiment change in preparation for next year?
I want to lift more than Andrew! Also do more handstand push-ups and muscle-ups. I would like to gain strength without loosing the flexibility.

Summer
What was your favorite part of regionals?
In any population of people, I stand out and am considered a “freak”, being a muscular female. At Regionals, I was a small girl, and I fit in.

What was your most challenging point of the weekend?
Sitting in the heat and keeping hydrated. You wanted to stick around and watch everyone, but it was so hot, you couldn’t really do that.

What impact did competing in the Regionals have on your outlook as a CrossFitter?
The need for strength and conditioning programming throughout the year to train.

How will your training regiment change in preparation for next year?
To work on strength and skills and more periodization (strength and conditioning cycles throughout the year).

Kristin
What was your favorite part of regionals?
Seeing the intensity the athletes worked at – it’s not just a game to them, but everyone also encouraged each other.

What was your most challenging point of the weekend?
The judging standards were overall very fair, but there was also some variances between some of the standards. You want instant replay, but you can’t have it :).

What impact did competing in the Regionals have on your outlook as a CrossFitter?
I’m going to be faster, leaner and stronger next year!

How will your training regiment change in preparation for next year?
I would like to have a designated training time where I can focus on my lifts and skill work.

Amie
What was your favorite part of regionals?
Being there as a coach and cheerleader was awesome! Seeing our team give 100% on every rep was so amazing! I also really liked the camaraderie of the crowd and how encouraging everyone was! Hanging out with our team so fun, kind of like summer camp for CrossFitters :).

What was your most challenging point of the weekend?
Watching our athletes get a no-rep! It was heartbreaking to see them giving all out effort and the rep not count –it was hard to see sometimes why it didn’t count.

What impact did competing in the Regionals have on your outlook as a CrossFitter?
I haven’t ever wanted to compete. This weekend was AWESOME, and I was really inspired to work towards competing next year!

Post thoughts to comments.

Media:
Monday WOD, June 27, 2011

17 thoughts on “Monday WOD, June 27, 2011

  • June 26, 2011 at 5:31 pm
    Permalink

    The masters are looking for t-shirt ideas. So far we have “stiff competition”.

  • June 27, 2011 at 5:56 am
    Permalink

    Crossfit is Viagra for Life

  • June 27, 2011 at 6:02 am
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    5:58 18 lbs
    thruster max 105lb loved this wkout

  • June 27, 2011 at 8:11 am
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    165# thruster, did 175# but the heel came off the ground (no count)

    5:53 with 53# KB

  • June 27, 2011 at 9:02 am
    Permalink

    185# Thruster
    5:41 WC

    I will build on Bo’s suggestion:

    CF7 Masters
    “We have mastered the Clean and the Jerk…….. and we can still get it up!”

  • June 27, 2011 at 9:22 am
    Permalink

    185# thruster

    8:21 RX on the WC

  • June 27, 2011 at 9:39 am
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    120# max thruster

    WC 10:22 with 1 pood

    C7 Masters T-shirt
    ===============
    front: picture of crossfitter with kettlebell
    back: C7 Swingers

  • June 27, 2011 at 10:08 am
    Permalink

    Good workout after a 12 day break! 135 thruster felt great, 140 didn’t budge! 5:28 with 35#

  • June 27, 2011 at 10:37 am
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    125# Thruster from the ground, failed on 135# (hit my chin 🙂 )

    DNF the KB WOD – had a weird back spasm on 2nd minute and had to lay down…..great WODs today!

  • June 27, 2011 at 11:20 am
    Permalink

    205# Thruster 5:16 WC

    Having a goal/competition to work towards helps me to stay consistent with workouts. I just signed up for the Europa competition in Dallas and wanted to share the info in case anyone else was interested. The competition will be in Dallas on August 13th and registration is free. The WODs will be posted a week before the competition but you run the risk of the event being full if you wait that long. Below is the website for more information. Post to CF7 page if you decide to register.
    http://www.asrx.com/ustour/dallas/

  • June 27, 2011 at 2:40 pm
    Permalink

    75#Thruster from ground; 7:36 w/25#

    Can we choose what part of the Masters competition we participate in? I’m good at sit-ups!! Already working on my double-unders – severe ankle lacerations. Maybe I’ll just be team mom ~

  • June 27, 2011 at 5:26 pm
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    175#, failed on 185 twice. I will get it next time.
    5:57 Rx

  • June 27, 2011 at 6:19 pm
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    205 and 5:26.

    Great work 6 crew.

  • June 27, 2011 at 6:58 pm
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    215# thruster — failed 225#

    WC: 4:54 finishing 90, I suck, and can’t count

    Curtis, signed up for competition, teach me your ways

  • June 27, 2011 at 7:15 pm
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    125# thruster. . . pretty proud of myself since I’ve been out a couple of months!!

    7:48 WOD, 35# KB

  • June 27, 2011 at 8:26 pm
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    This is my maiden post
    225 thruster; 6:51 WC

  • June 27, 2011 at 9:48 pm
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    145 thruster only cuz had to keep heels on ground.
    7:40 WOD with 43 lb

Comments are closed.