Wrist placement at the top of the kettle bell swing

Back squat 10-8-6-4-2

3 rounds for time of:

20 Kettlebell swings (53 lb./35 lb.)
20 Burpees

Post back squat loads and WOD time to comments.


Get to know….Ryan S., aka “Squared”!!

How long have you been a CrossFitter?
I have been doing CrossFit for a little over 3 years now.

What is your previous sports/fitness background?
I played baseball ever since I could and into high school. I did the conventional lifting in the “globo gym” for a couple years before I was FINALLY introduced to CrossFit.

What is your favorite CrossFit WOD?
Diane 21-15-9 deadlifts (225) HSPU and NATE, 20 minute AMRAP of: 2 Muscle-ups, 4 Handstand Push-ups and
8 2-Pood Kettlebell swings

Least Favorite?

Your Fran time?
I don’t remember, it’s been over a year since the last time I did this WOD. But I believe it is either low 5’s or high 4’s (could be worse though)

What athlete (CrossFit or otherwise) do you admire most and why?
Josh Hamilton because he use to be an addict and lost his spot on the team in the majors and was able to get clean and regain a spot playing for the Texas Rangers and is one of the best players out there now. It is always good to see someone able to get clean and make something out of their life after a life of drugs and alcohol.

What do you hope to accomplish by doing CrossFit?
I hope to someday compete at the games, a Olympic Lifting competition, and a sprint triathlon.

Do you train for a specific purpose (ie, another sport)?
I train for the reasons above and to stay in shape for anything that is thrown at me.

What are your CrossFit goals?
I have a lot of goals that I want to reach in CrossFit as far as PR’s, but I really want to qualify as an individual to regionals some year.

Do you paleo or zone?
Neither as of right now, but I prefer paleo. I do not like weighing food!!!

Would you rather do 100 burpees, 100 pullups or 100 squats?
Pull-ups or squats I wouldn’t mind either

What do you do when you are not at CrossFit?
Talk about CrossFit and go to school.

Lifting shoes or Vibram five fingers?
Lifting shoes for sure, can’t bring myself to put the five fingers on!

What is on your favorite CrossFit t-shirt?
My unbroken shirt from life as RX and my Hero’s shirt

What do you do for warmup?
It depends on what WOD I am going to do or if I am going to lift.

What do you do for recovery? How often do you take rest days?
Protein and fish oil (even though not right now) and roll out and stretch after the WOD. I try to take 2 days off a week but its hard because I love working out.

What is the best piece of advice you’d give a new CrossFitter?
Make sure you drink plenty of water, eat enough to help replenish your body, DO NOT try to jump in a WOD and RX it just because you see someone else do it, and stick with it for about 2-3 months before you decide if this is for you because it will take a min to see results.

What CrossFit certs have you been to or hope to go to?
Level 1, Basic Barbell, and Olympic Weightlifting. I want to go to O-Lifting one again and maybe the coach’s prep course.

If you could have dinner with three CrossFit all-stars, who would it be?
Chris Spealler, Camille Leblanc-Bazinet, and Rich Froning Jr.

What do you like best about CrossFit Seven?
The community is great, all the different coaches and their different areas of expertise, and the chance/opportunity to go to Regionals and the CrossFit Games because of the talent we have at the box!

Any other information you would like the world to know???
I am always up for helping anyone that is interested in learning more about CrossFit or is trying to become more proficient at lifts. I try to be as helpful as possible and open/friendly so people feel that they can ask me anything. And I love shoes! Ever since I started CrossFit I have become a shoe freak and am always looking for a new pair and a reason to buy them (haha). Also, I get lots of CrossFit shirts as well, my closet definitely has more CrossFit attire than anything else in there BY FAR!!

Post thoughts to comments.

Friday WOD, October 7, 2011

11 thoughts on “Friday WOD, October 7, 2011

  • October 6, 2011 at 6:55 pm

    WE NEED TWO MORE PEOPLE FOR STAND-UP PADDLE BOARDING SATURDAY!!! If you want to go, please RSVP to comments! Cost is $35.

    For those of you who have RSVPd – we are meeting at Luke’s Locker at 2:45 pm on Saturday to head to Lake Grapevine – see you there!

  • October 6, 2011 at 7:48 pm

    From FB page:

    The Workout of the Day for Oct 7th is . . . Tabata Double-unders — and Chris Spealler got 40 for his score. Can you beat him?

    (Score is lowest round of the eight rounds)

  • October 7, 2011 at 7:39 am

    Did Leanfit, but saw some huge weight on the squats today – bars were seriously bending. Nice job.

  • October 7, 2011 at 8:03 am

    Nice 5pm class last night, Kelly smoked the WOD!

    Back Squat 335#
    C&J @ 90% – 225# x 3

    Going to Austin tomorrow to watch Lauren do a 10 mile mud run, yuck.

  • October 7, 2011 at 11:49 am

    Who knew Squared was such a sweetheart? He is soft like twinkie filling.

  • October 7, 2011 at 1:41 pm

    back squat
    10x 225#
    8x 275#
    6x 305#
    4x 315#
    2x 335#
    2x 355#

    metcon @ 53# … 5:05

  • October 7, 2011 at 2:12 pm

    back squat
    10x 155#
    8x 175#
    6x 195#
    4x 215#
    2x 235#

    metcon @ 53# … 6:09

    Only 100 #s and 1:00 minute less than Mackey.

    Anyone up for happy hour? Capital Bar?

  • October 7, 2011 at 2:37 pm

    Count me in!!

    Back Squat
    10x 135
    8x 155
    6x 185
    4x 205
    2x 205

    Met con @ 6:12, lost to Brent.

  • October 7, 2011 at 8:49 pm

    10x 225
    8x 255
    6x 275
    4x 295
    2x 305 (last one was not pretty)

    8:25 w/ 53 lb

  • October 8, 2011 at 8:30 am

    10x 135#
    8x 155#
    6x 175#
    4x 185#
    2x 205#

    12:48 RX (53#)

Comments are closed.