Quick elbows in the power clean

Work to heavy power clean

Every minute on the minute for 15 minutes perform 1 power clean and 2 front squats.

Post power clean loads and WOD load to comments.


Fundraiser for KindgerFrogs at Love Shack!

When: Wed., Oct 12, 6pm – 10pm

Where: Love Shack, So 7
(817 Matisse, Suite 445 — it’s south Ft. Worth Running Co. in the So7 development)

Details: Come enjoy a burger, drinks and live music! All proceeds benefit KinderFrogs at TCU. Ryan’s son, Hudson, attends KinderFrogs, and this is a great event to support a great school!!


Get to know……Aaron Rumfelt (aka “Rummy”)!!

How long have you been a CrossFitter?
It was 5 months on October 1st.

What is your previous sports/fitness background?
Army soldier in a previous life, so lots of running, pushups, pull-ups, etc. Ran cross country in high school and one marathon in my life (those of you familiar with my current body type can laugh here). An airborne jump gone awry injured my knees pretty badly so after some rehabbing and physical therapy I have maintained a comfortable and sedentary civilian lifestyle for the past 12 years (until I recently found what I had been looking for all this time – CrossFit!)

What is your favorite CrossFit WOD?
Whatever we did on National Nude Day. That was a classic.

(Amie’s note: If you weren’t here for Lokey’s nude day prank, you’ll have to ask him about it….)

Your Fran time?
I did Fran for the first time this week. My time was pretty slow, but it was a PR.

What athlete (CrossFit or otherwise) do you admire most and why?
The entire Rooster class. They remind me of the army – doing more before 7am than most people do all day.

What do you hope to accomplish by doing CrossFit?
I started CrossFit after my six year-old son asked me to do a 5K with him. Somehow I thought that no physical training for 12 years was good preparation for a race. Maybe I thought all the running I had done years ago would somehow carry over. Not so much. I finished but it wasn’t pretty. I was begging my son the entire time to wait up for me. That was my wake-up call. So basically I started CrossFit so that I could better keep up with my son. I don’t want to ever be the reason that he can’t do an activity he’s interested in.

Do you train for a specific purpose (ie, another sport)?
GPP, the sport of life.

What are your CrossFit goals?
I would like to complete a workout RX one day.

Do you paleo or zone?
Paleo, mostly. My wife owns a bakery which makes it a challenge to be paleo 100% of the time.

Would you rather do 100 burpees, 100 pullups or 100 squats?
100 pullups, but only if Lokey is counting them.

What do you do when you are not at CrossFit?
Other than generally kicking ass and taking names, I work at my day job in the trust department of a private bank, help my wife with her business, or just try to keep up with my son, Elijah, and new baby girl, Emma.

Lifting shoes or Vibram five fingers?

I have a pair of the new Adidas Power Perfect II’s that I only use for lifting. My go to all-purpose WOD shoe is the Merrell Barefoot Trail Glove. It’s hard to find good CrossFit shoes in a size 15.

What is on your favorite CrossFit t-shirt?

“C7 Swingers” Actually this was just an idea I had for a shirt. I don’t know if the C7 Masters team made it or not.

What do you do for warmup?

Usually the prescribed warmup plus some stretching, pvc rolling, and jump rope work.

What do you do for recovery?
Lay on the floor making sweat angels and try not to go into cardiac arrest.

How often do you take rest days?

Usually one day (sometimes two) per week.

What is the best piece of advice you’d give a new CrossFitter?
Show up (consistently), scale as necessary and never quit. Oh, and stock up on mineral ice.

What CrossFit certs have you been to or hope to go to?
Not sure what that is. I thought a cert was a breath mint.

What do you like best about CrossFit Seven?
Hands down the personalities. Especially all the regulars in the 6am class – Brent, David, Lokey, Paukune, Rusty, R4, Kyle, Ty, and Matt. Ryan and Squared are okay, too ☺

Post thoughts to comments.

(Want to get to know all of the CF7 crew? Check out the Member tab above!)

Tuesday WOD, October 11, 2011

9 thoughts on “Tuesday WOD, October 11, 2011

  • October 11, 2011 at 11:00 am

    Angie is over 50 and had a brain hemorrage? I must say 2 things
    1. Alyssa pointed her out at FGB and said “that chic is banging”
    2. I am a complete piece of shit. Feel free to judge me, Angie.

  • October 11, 2011 at 2:01 pm

    @zombiecody…haha, this is a different Angie.

  • October 11, 2011 at 2:43 pm

    210.5 PC


    185 lb – 13 rounds
    155 – 3 rounds

    Yes, R2 thinks the Roosters are special so he added a round.

  • October 11, 2011 at 5:28 pm

    206# PR by 21 lbs.

    175 load for all rounds. Good steady workout.

  • October 11, 2011 at 6:05 pm

    235# PR for power clean – really close to my squat clean number, I wonder if that means its gone up?

    WOD: 215# – decent for the first 7 or 8, fell into full squat on everyone after that

  • October 11, 2011 at 6:28 pm

    Late meetings after school today and tomorrow = no WODs and a super sad Amie because this one is one I’m sad to miss!!

    Want to give a shout out to Rummy’s bakery — McKinley Baker -it’s next to Pottery Barn on University – it’s fantastic!! If you haven’t had a chance to get there, do so!!! Food is delicious!!!

  • October 11, 2011 at 6:45 pm

    105 for all the rounds, probably could have tried for more but I wanted to focus on not sucking technique wise.

    Got my new clean PR today @ 135#!!! 🙂 🙂 🙂

Comments are closed.