Starting position for snatch deadlift

Snatch deadlift, work to a heavy single

3 rounds for time of:

10 Body weight deadlifts
50 Double-unders

followed by 100 sit ups

Post snatch deadlift loads and WOD time to comments.


TRX Kick Off TODAY!!!!!
Wednesday, October 5th at 7pm

TRX Suspension Training Classes will be held Monday/Wednesday at 7pm beginning October 5th.

Cost: $10 per session, $90 for 10 sessions, $160 for 20 sessions

For more information contact Dabney:
cell: 817.565.9667


Get to know…..Kelly P.!

How long have you been a CrossFitter?
11 months

What is your previous sports/fitness background?
College basketball, competitive triathlons & running

What is your favorite CrossFit WOD?
A few..Helen, Jackie, FGB

Least Favorite?
Fran (makes my head hurt)

Your Fran time?
5:21 (only done twice)

What athlete (CrossFit or otherwise) do you admire most and why?
John Wooden (coach and sports icon)- he personified greatness in sport and the true meaning of how to be successful in life. If Crossfit athlete, it would be Rich Froning because of his modesty and how he credits his faith for his athletic achievements.

What do you hope to accomplish by doing CrossFit?
Become stronger mentally and physically; just to get better everyday and push myself beyond what I think my limits are.

Do you train for a specific purpose (ie, another sport)?
Not really; just to kick my own a$@.

What are your CrossFit goals?
Too many specific ones to name; to compete!

Do you paleo or zone?
Neither; almost like a diabetic diet…balanced, purposeful, & controlled (my wife is my inspiration and nutritionist)

Would you rather do 100 burpees, 100 pullups or 100 squats?
100 burpees, is there a better and more basic workout?

What do you do when you are not at CrossFit?
Spend time with Dabney (wife) and Emma (16 mo. old daughter), lake time, do anything active and outside, and work in medical device sales for Depuy Orthopaedics, J&J.

Lifting shoes or Vibram five fingers?
About to pick up some lifting shoes. Pearl Izumi and ASICS for everything else at the moment.

What is your favorite CrossFit t-shirt?
My new and first CF7 t-shirt of course…I thought Ryan was just holding out on me until I puked or something

What do you do for warmup?
WOD specific mobility, foam roll, light jog, Burgener warmup

What do you do for recovery? How often do you take rest days?
Advocare Rehydrate and Post-Workout Recovery or chocolate milk for nutrition. Foam roll and static stretch at night. 1-2 full rest days a week.

What is the best piece of advice you’d give a new CrossFitter?
Being dizzy and asking yourself why you are doing this is pretty much normal…pace yourself. Respect rest and recovery.

What CrossFit certs have you been to or hope to go to?
None yet. Hope to attend Level 1 and CFEndurance

If you could have dinner with three CrossFit all-stars, who would it be?
Preferably just a big dinner with all my peeps from CF7

What do you like best about CrossFit Seven?
The competitive nature, the people, and the positive/relaxed culture

Any other information you would like the world to know???
I want to genuinely thank everyone at CF7 for welcoming us!

Post thoughts to comments.

Wednesday WOD, October 5, 2011

14 thoughts on “Wednesday WOD, October 5, 2011

  • October 5, 2011 at 6:59 am

    Happy Wednesday! Paleo juice is in the gym fridge for sampling today. Enjoy!

  • October 5, 2011 at 8:01 am

    3:08 on the wod. Frank the Tank has lost again! Looking forward to another victory on Friday!

  • October 5, 2011 at 8:22 am

    12:00 minutes of pain as Lokey pretended to cheer me on. I don’t know what was worse, the double unders or Lokey watching with a big smile under his dirty stache!

    One day I will master the Double Under.

  • October 5, 2011 at 8:49 am

    Brent, I talked with the rest of the rooster class, and we all voted that you need to start going to the 9am class, its just more your pace these days.

  • October 5, 2011 at 9:38 am

    3:08 BULLJIVE! was that counting the 100 sit ups?
    Also paleo juice sounds a vulgar as the new t shirts.

  • October 5, 2011 at 10:02 am

    Cody- the 100 sit ups are not added in.

  • October 5, 2011 at 10:04 am

    Ok. Getting ready for the 9:00 class. FrankTheTank will now been known as Clark W. Griswold.

  • October 5, 2011 at 10:05 am

    Tried to change by gravatar.

  • October 5, 2011 at 10:19 am

    Uh excuse me!! With all due respect, I am an original rooster and was one of the two first members (O.K., O.K., and probably oldest) of CF7…..careful on stereotyping the 9:00 am class. Even though Brent would continue to be or rank up with the highest, this class is not for whimps. Still some very stiff competition. Have you checked Curtis’ stats lately??…and that’s only to mention one. Are you the one with the “mustache”(?)

  • October 5, 2011 at 11:20 am

    I am reading a lot of jump rope talk, and not a lot of snatch deadlift talk.

    Note to ALL interested in beating anyone in a crossfit workout = spend more time on getting stronger and more technical then worrying about how many sit-ups you can do.

  • October 5, 2011 at 12:29 pm

    Hells yes I am the one with the perfect panty dropper mustache.

  • October 5, 2011 at 12:46 pm

    snatch deadlift 225#

    2:12 @ 225#

    100 weighted situps 25#

    how’s that for snatch deadlift talk AND jump rope talk.

  • October 5, 2011 at 5:38 pm

    WOD @ #185: 1st time- 3:24
    2nd time- 2:42

  • October 5, 2011 at 6:24 pm

    8:41 RX 165# I have no doubt I will be the max weight for a girl DL 🙂

    Situps blew, 4ish minutes. Hope I have some viable muscles for breathing tomorrow

Comments are closed.