Warm up:
2 rounds of:
100m Run
5 bar Thrusters
10 Push ups
200m Row

Work to heavy clean

4 rounds of:

2 minutes to row 250m and then do as many overhead squats (115 lb./75 lb.) as possible
Rest 2 minutes

Score is total number of overhead squats. Post clean loads and OHS reps to comments.


Being a stupid athlete made me a better coach, Breaking Muscle

10 Things new weightlifters should know, Catalyst Athletics


Get to know….Jake H.!

How long have you been a CrossFitter?
I have done it inconsistently for about 2 years. Joined CF7 January 2012, going to the box keeps me honest.

What is your previous sports/fitness background?
Didn’t play very many organized sports. Grew up on a ranch, and all my time was consumed with roping and going to rodeos every weekend.

What is your favorite CrossFit WOD?
I like metcons that involve double unders and some sort of Olympic lift.

Least Favorite?
150 walk balls (Karen)

Your Fran time?

What athlete (CrossFit or otherwise) do you admire most and why?
I admire all athletes that are the best in the world, yet they stay humble. Nothing worse than somebody who is great, so they show-off and act like they are above others.

What do you hope to accomplish by doing CrossFit?
I hope that when I am 50 years old, I’m still able to keep up with the young guys at the fire station and do my job to the best of my abilities.

Do you train for a specific purpose (ie, another sport)?
Stay fit to do my job as a firefighter. Our first baby boy is due in December, so I always want to be able to keep up with him.

What are your CrossFit goals?
Get stronger and better at Olympic lifts.

Do you Paleo or zone?
Not really, just try to eat healthy.

Would you rather do 100 burpees, 100 pullups or 100 squats?

What do you do when you are not at CrossFit?
Work and hang out with my wife Lindsey

Lifting shoes or Vibram five fingers?
I have some of the new reebok oly lifters, I’m a fan.

What is on your favorite CrossFit t-shirt?
I’m not cool enough to own one yet. Any old shirt I find works pretty well.

What do you do for warmup?
Whatever Ryan puts on the board, and shoulder work with PVC.

What do you do for recovery? How often do you take rest days?
I probably take 2 rest days a week. Protein and fish oil.

What is the best piece of advice you’d give a new CrossFitter?
Don’t cherry pick work outs, and always scale when needed. As long as you’re whipped at the end (scaled or not), it’s a good day. The last thing you want to do is try to do more than you can handle and hurt yourself.

What CrossFit certs have you been to or hope to go to?
I have none.

If you could have dinner with three CrossFit all-stars, who would it be?
Don’t know very many of them by name. Chris Spealer and Rich Froning seem like a good guys…

What do you like best about CrossFit Seven?
As stated by everyone else, CF7 has great people, and great coaches.

Any other information you would like the world to know?
I’m sick of Brent and Kyle H kicking my butt whenever I manage to make it to the Rooster class.

Post thoughts to comments.

Tuesday WOD, August 28, 2012

10 thoughts on “Tuesday WOD, August 28, 2012

  • August 28, 2012 at 8:40 am

    230 LB Clean – WOD – 53 Reps

  • August 28, 2012 at 1:06 pm

    255# clean, just couldn’t get 265# up this morning

    Wod: 53 reps – this was a fun one!

  • August 28, 2012 at 1:49 pm

    110# power cleans-not a great lifting morning for me.
    35 reps OHS, this was a good one! Def need work on OHS…but I Rx’ed!

  • August 28, 2012 at 2:22 pm

    225# power clean

    55 reps

    this wod was not in my favor.

  • August 28, 2012 at 4:09 pm

    205# PC

    20:35 lean fit

  • August 28, 2012 at 5:09 pm

    Hey guys! Hope everything is going well in FW. I just finished a WOD here in DC and the middle of it was as many DUs as possoble in 5 minutes. I got 271, the first 150 were unbroken. Boom Kyle. Boom.

  • August 28, 2012 at 5:27 pm

    I had an uneasy feeling in my stomach this afternoon, now it all makes since. It was Nick beating my DU record! I guess it

  • August 28, 2012 at 5:31 pm

    ….is time to start jumping again. I will let you soak in your victory for a little and then let you down easy.

  • August 28, 2012 at 5:32 pm

    WOW Nick! That’s awesome!!!

    Kyle, put 5 minutes in the middle of the WOD tomorrow, see how it goes 🙂

  • August 29, 2012 at 5:03 pm


    61 reps

Comments are closed.