Warm up:
3 rounds of:
10 Squats
5 Burpees
5 Pull-ups

For time:

30 reps of Squat Clean and Jerk or squat clean thruster (155lb./105 lb.)

Post time to comments.


I LOVE CROSSFIT SEVEN. I am reminded all of the time what a neat community of people we have in our box and how special our group is!

After Saturday’s WOD, one of the food truck owners came into CF7 asking for help…turns out, her truck got a little sideways between some trees and was stuck. She asked Ryan if there was anyone who could help move something heavy…..

The very best part of this story is the food truck lady a) didn’t really expect anyone to help her, and b) didn’t understand what she got herself into by asking a bunch of CrossFitters if they wanted to move something heavy. The entire gym went down the street to help!!

And then the funny part….guess who’s not the CrossFitter in this video:


Coach B told me about an app called “Coach’s eye”. It is the coolest thing I’ve seen in a long time! Check out these videos from last week. Not only can we watch the videos in real time (youtube links below), Coach’s eye will let us slow it down, add in bar paths, and more.

I like this app a lot because at times, we all tend to think our lifts are “not good”. The beauty of Coach’s Eye is we can see that in fact, our lifts are really pretty technically sound. Sure, there are improvements to be made, but the reality is, the lift may not be as bad as we might think.

Many thanks to Jeremy and Kyle, my Coach’s Eye guinea pigs!

Kyle’s power clean in real time:

Now watch it in Coach’s Eye. Pay close attention to the path of the bar – Kyle keeps it close and hits all of his positions beautifully. The one thing Kyle and I talked about working on is speeding up his elbows – they need to be up to receive the bar properly, rather than down and behind the bar.

Jeremy’s power clean:

Watch Jeremy’s clean on Coach’s Eye. Jeremy’s does a really good job hitting his positions and now just needs to fine tune a couple of things…Coach B’s comment: first rep better than 2nd. soft back. bar is forward a bit. pulling bar up rather than pulling body down. very slow!!! TRANSITION UNDER BAR HAS TO BE QUICKER!! MORE AGGRESSIVE!! JUNK YARD DOG ATTITUDE!!!

Post thoughts to comments.

Monday WOD, April 9, 2012

12 thoughts on “Monday WOD, April 9, 2012

  • April 9, 2012 at 6:43 am

    Kelly, thanks for talking me into doing Grace yesterday. (5:10 Rx). That should be a nice warm up for today.

  • April 9, 2012 at 8:15 am

    Much harder than Grace! Hard to pick up the bar after about 14. I think i did 9:56. Nick crushed it ~ 7 min.

    Nice video!

  • April 9, 2012 at 10:13 am

    8:43 with 135#

    Also Amie i browse other crossfit websites and the work you do here is outstanding. Thanks for your work.

  • April 9, 2012 at 5:12 pm

    Yes thanks Amie!

  • April 9, 2012 at 5:24 pm

    David and Matt-
    THANK YOU!!! I appreciate the feedback! It’s fun to write the blog, so I’m really glad you guys enjoy it 🙂

  • April 9, 2012 at 5:27 pm

    True story….I was walking down the hallway at school today, minding my own business. Another teacher comes up to me to tell me that I have “serious guns” for arms, and then he goes, “By the way, do you know what a shake weight is? I’m telling you, it’s the wave of the future. You really should think about getting one!!”

    It’s even funnier to me because it’s the second time he’s told me about how awesome a shake weight is 🙂

  • April 9, 2012 at 6:15 pm


    Real smoker.

  • April 9, 2012 at 6:29 pm

    85lbs at 10:01

    And yes thank you Aime for all the work you do!!!

  • April 9, 2012 at 7:48 pm


    Think the DU accounted for half the time.

    2 rounds for time of:
    50 Squats
    40 Sit ups
    30 Kettlebell swings
    20 Push ups
    10 Pull-ups
    50 Double unders

  • April 9, 2012 at 8:30 pm

    Can we PLEASE incorporate the shake weight into one of our WODs!!!! It would’ve be even better if we filmed it and put it on YouTube. Legit

  • April 9, 2012 at 8:39 pm

    85 lbs – 10:26. I no-rep’ed myself 2x!

    Amie, you’re awesome…LOVE reading your posts!!!

  • April 10, 2012 at 3:53 am

    Amy and Megan – Thank you! 🙂

Comments are closed.