Warm up:
200m Row
100m Run
10 Squats
5 Walkouts
5 Pull-ups


Three rounds for time of:
400m Run
21 Kettlebell Swings (53 lb./35 lb.)
12 Pull ups

Compare to October 31, 2011. Post time to comments.


Teresa told me about a great Paleo website, Meals That Matter. It’s a gold mine of Paleo recipes that are super easy and delicious!!! I made these Paleo Pumpkin Muffins over the weekend, and they are super yummy!!


Get to know…..Ryan Y. (aka Yeager)!

How long have you been a CrossFitter?
A little over a year I think.

What is your previous sports/fitness background?
No previous sports.

What is your favorite CrossFit WOD?
Any that I finish except Karen I hate her.

Least favorite?

Your Fran time?
4:57 – did Fran on the first day of my vacation recently

What athlete (CrossFit or otherwise) do you admire most and why?
Chris Spealler, He’s just awesome.

What do you hope to accomplish by doing CrossFit?
Become stronger and faster than everybody.

Do you train for a specific purpose (ie, another sport)?
No just makes me happy.

What are your CrossFit goals?
Right now my goals are to beat Ben, then Kelly, then Macky, then Lucas, and on and on and on.

Do you paleo or zone?

Would you rather do 100 burpees, 100 pullups or 100 squats?
100 burpees which I just did in 6:27

What do you do when you are not at CrossFit?
Art, building cars, starting a new company, hanging out with the Lone Yeager.

Lifting shoes or Vibram five fingers?
Chucks, They worked for my Grandpa.

What is on your favorite CrossFit t-shirt?
Anything from Callus Clothing!!!

What do you do for warmup?
Not as much as I need to.

What do you do for recovery? How often do you take rest days?
Protein, beer, and I take two days a week on average.

What is the best piece of advice you’d give a new CrossFitter?
Don’t rush to lift heavy weight on the Olympic lifts get technique first then move the weight up otherwise you will have to unlearn allot of bad habits. Also work up to the WODs your racing yourself not the person next to you.

What CrossFit certs have you been to or hope to go to?
Hope to get at least level one in the next year and hopefully coach.

If you could have dinner with three CrossFit all-stars, who would it be?
Julie foucher, Chris Spealler, and Coach Glassman

What do you like best about CrossFit Seven?
THE PEOPLE . When a group of people strive to help each other everyone improves.

Anything else you would like the world to know??
I would just like to say you can learn so much from the person next to you in your WODs whether there faster, slower, stronger or weaker. Never think you know it all and you’ll always make a little progress each day.

Post thoughts to comments.

Wednesday WOD, September 12, 2012

11 thoughts on “Wednesday WOD, September 12, 2012

  • September 11, 2012 at 6:53 pm

    CF7 – The real Ryan here….
    I am involved with a new 501(c)3 called Sons of the Flag Burn Foundation (www.sonsoftheflag.org). We are raising money to help military, fire fighter, and civilian burn survivors.

    If anyone is by the radio tomorrow morning, myself, along with our Executive Director (former Navy SEAL sniper Ryan Parrott) and our Inspiration (former US Army Ranger Sam Brown) are going to be in-studio at WBAP 820am/96.7fm. We are going to be on the 8:19am segment as well as the 8:42am segment. If you want to listen on your phone or at work, go to http://wbap.com/article.asp?id=746707

    It should be pretty inspiring as both Sam and Ryan have unbelievable stories to tell as to why this foundation was created. We are really working hard to get the word out, so be sure to “like” us at http://www.facebook.com/sonsoftheflag. We have some shirts that are almost as cool as Ben/Ryan and Shupes. Thanks for your support.

  • September 12, 2012 at 10:18 am

    Helen- 8:22.
    Happy birthday Megan!

  • September 12, 2012 at 11:25 am

    Happy Birthday Megan!!

    Helen – 10:27 PR. Year older minute faster… Hopefully that could be a trend………….. Wishful thinking

  • September 12, 2012 at 11:34 am

    Thank you, thank you!!!

    Helen – 9:46

  • September 12, 2012 at 11:45 am

    Very cool R4!
    Happy Birthday Megan!

  • September 12, 2012 at 12:31 pm

    Rowing Helen – 9:07 – Forearms Shot

  • September 12, 2012 at 3:15 pm

    R4, sounds like a great foundation.

  • September 12, 2012 at 4:47 pm

    9:10. Helen is a nasty one

  • September 12, 2012 at 5:48 pm

    10:51 today, runs felt wayy better than a year ago, which was 11:19, still tons of room for improvement!

  • September 12, 2012 at 8:31 pm

    7:52….Forearms are still smoked.

  • September 12, 2012 at 9:44 pm


    Thats the 5th or 6th time I have been in the 9s. I want to break 9. I hope this comes up again in the winter.

Comments are closed.