NOTE:  There will only be two classes on Monday (Labor Day), September 3: 9am and 10am.

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

Press: 3-3-3-3-3-3-3-3

2008 Games WOD:
5 rounds for time of:

5 Deadlifts (275 lbs./185 lbs.)
10 Burpees

Finish with 50 sit-ups, 30 Russian twists and 20 hollow rocks (not for time).

Men’s DL/Burpee 1020 Heat Video … [wmv] [mov]  Post press loads and WOD time to comments.


Diet Coke at 30: What’s it’s appeal?, Guardian


Get to know….Brian M.!

How long have you been a CrossFitter?
15 months

What is your previous sports/fitness background?
football/powerlifting/cross-country in high school. Intramural sports in college and before CrossFit, I just hung out by a bench press at the typical “gym”

What is your favorite CrossFit WOD?
I thought Isabel was fun, but totally deceiving. Love anything with rope climbs in it.

Least Favorite?
I haven’t even attempted it yet, but I’m assuming Murph will be.

Your Fran time?
I havent actually timed it yet, just tried to finish before the next class started.

What athlete (CrossFit or otherwise) do you admire most and why?
Hard not to admire Rich, like how he gives all glory to God.

What do you hope to accomplish by doing CrossFit?
Becoming stronger mentally and physically. Sleeping better and have more energy.

Do you train for a specific purpose (ie, another sport)?
No, but I enjoy the typical “spartan run” every now and then.

What are your CrossFit goals?
lots: Snatch over 200, multiple muscle-up connects, 100 double unders together, beating Ryan in a handstand walk.

Do you paleo or zone?
Semi-paleo, not very strict with this.

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

What do you do when you are not at CrossFit? Getting pee’d on by our new son Creed and spending time with my wife Charity. Also NICU clinical pharmacist at Baylor All Saints.

Lifting shoes or Vibram five fingers?
I like INOV8’s, but just got a new pair of reebok’s that I think will make me run faster, jump higher, etc.

What is on your favorite CrossFit t-shirt?
Just got my first one from Ryan the other day, I thought I had to earn it first but he just asked for $20.

What do you do for warmup?
Whatever’s on the board usually.

What do you do for recovery? How often do you take rest days?
I pretend to do some real creative stretching while I die on the inside, then make a protein shake and cry. I usually try and hit 3 WOD’s/week with an occasional run down the Trinity river.

What is the best piece of advice you’d give a new CrossFitter?
Commit to 3 months, and you’ll be hooked.

What CrossFit certs have you been to or hope to go to?
Maybe someday

If you could have dinner with three CrossFit all-stars, who would it be?
Also admire 34 year old Matt Chan who just got second.

What do you like best about CrossFit Seven?
The people are great, everyone’s humble and there to make each other better…very positive atmosphere.

Post thoughts to comments.

Wednesday WOD, August 29, 2012

14 thoughts on “Wednesday WOD, August 29, 2012

  • August 28, 2012 at 11:11 pm

    OK, I’m seriously, seriously, excited about this wod!!! This is like 6-7 minutes tops right?? Am I being too optimistic yet again??? I plan to dominate, that’s all I’m saying….stay tuned for the potential crash and burn when I post tomorrow 😀

  • August 29, 2012 at 6:27 am

    Okay shoulder press is actually 3 sets of 8 reps each. That said, my breakdown was 135/145/155, but I only got five reps into my last set before failing

    Wod: 4:39 rx’ed. Kudos this morning go to Kyle H and CWG. Good work men!

  • August 29, 2012 at 6:35 am

    Shoulder press 115/115/115 failed after 6 on last set.
    WOD: 5:35 RX
    I obviously need to work on presses and heavy deadlifts…

  • August 29, 2012 at 6:41 am

    Press: 115# for two sets of 8.
    125# failed on rep 5.
    WOD: 3:49 rx.

  • August 29, 2012 at 9:41 am

    I should have expected this, but I am unbelievably sore from Monday. Taking time off has its price.

    4:02 at 185#

  • August 29, 2012 at 11:17 am

    2008 games’ wod: 3:07

  • August 29, 2012 at 11:21 am

    Mackey, you’re ridiculous

  • August 29, 2012 at 11:27 am

    65# press
    WOD – 4:48 @ 165#

  • August 29, 2012 at 11:49 am

    75# press
    6:14 RX’d
    Great WOD!

  • August 29, 2012 at 11:55 am

    125# Press
    4:31 WOD with questionable burpees (Ryan assumed the WODFather’s role of calling me out).

  • August 29, 2012 at 3:02 pm

    65 lbs push press
    WOD 5:51 165lbs

  • August 29, 2012 at 4:19 pm

    65/75# press (failed at some point)
    WOD- 5:41 @ 165#

    Brent.. Lol “the WODfather”.

  • August 29, 2012 at 5:43 pm

    I miss calculated…. Must be the age thing…
    DL on WOD was 205#! @ 6:14

  • August 29, 2012 at 7:25 pm

    Presses @ 75#

    WOD was 6:01 RX baby!!
    Definitely was hurting and pretty sure I’m doing nerve damage to my right thumb, must adjust grip!

Comments are closed.