2 rounds of:
5 Squat clean and press (bar)
5 Burpees
5 Pull-ups
100m Run

Work to heavy deadlift

Max weight pull ups, 2-2-2-2-2

followed by: 50 Sit ups, 30 Russian twists, 20 Hollow rocks (not for time)

Post deadlift loads and weighted pull-up loads to comments.


The countdown is ON!!! John has been CrossFitting for five months and has lost 86lbs! The countdown to 100lbs has begun — when John reaches 100lbs, we ALL are doing 100 burpees to celebrate!! GO JOHN GO!!!!


MWOD Assignment #2:
Psoas flossing and biker hips

Do the MWOD and post results to comments.


Get to know….Tony L.!

I started CrossFit when Ryan opened the gym. I was training to climb the Grand Teton’s. Rock climbing is a passion and CrossFit added another layer of fitness for the climb. During the rigorous training schedule I developed some knee swelling and unacceptable pain. MRI and consult with Dr. Jim Bothwell = draining of both knees and scheduling surgery for AFTER the climb. I was not stopping the training and I climbed the Teton’s! Following the climb Dr. Bothwell performed knee surgery for a “cleanup” and the recommendation that I have bilateral knee replacement which left me feeling defeated. I rehabed with therapists to my new found max. . NOT! I felt weak, fragile and literally couldn’t climb a flight of stairs. I was left with no quad strength. I could barely walk in high heels. Those who know me know that I love my high heels!! I was not myself….

So, 6 months ago I came back to CrossFit Seven (with a push from my husband David), and I stood on the sidelines for things I couldn’t do and did what I could. Ryan Shupe made suggestions and modified the program to facilitate my strengths and minimize my weaknesses, bringing me back into the game… no longer on the sideline. Some workouts are killer and others I kill. A huge thank you to Ryan!

CrossFit gives me a swagger and confidence that @ 52 I can compete. My favorite t-shirt:

The Crossfit Seven family is motivating. They provide support and a feeling of community that inspires you to show up and grow. It is a blessing to be in the presence of like minded people who are REAL. No faking it here!

My diet is mostly paleo with the addition of wine and or cocktails. I wish my diet was more clean but David and I are realists. I love to cook, and he loves to eat. We have it right 80% of the time.
I wear 5 fingers because I am continually working on stability / proprioception issues as it relates to balance and strength-5 fingers require me to do the work.

Post thoughts to comments.

Wednesday WOD, September 5, 2012

14 thoughts on “Wednesday WOD, September 5, 2012

  • September 4, 2012 at 7:28 pm

    Great job, John! You’re are so awesome! Keep working hard even when you have bad days!

  • September 4, 2012 at 8:53 pm

    Tony L that might be one of the best Crossfit T- Shirts yet – very funny

  • September 5, 2012 at 6:32 am

    Way to go John!!!!!! Keep going strong

  • September 5, 2012 at 7:08 am

    Did 1RM last Fri & got a PR – 280#!!!
    Took it easy today. 255#.
    Weighted strict PU PR 50#!

    Great job girls this morning!!! Getting stronger!

  • September 5, 2012 at 7:08 am

    385 lb deadlift (PR). 70 lb weighted pull-up for a set of 2.

    Motivated and inspired by both John and Tony. Awesome sucess stories!

  • September 5, 2012 at 7:27 am

    Deadlift: 425# a very ugly rounded back PR, I need to work on that next time

    Pullups: 53:60/70f/70/70f, got one good rep on each of my failed attempts.

    Kevin rocked it this morning, he was lifting 80# no problem, I’d venture to guess more than half bodyweight? That’s awesome dude!

  • September 5, 2012 at 8:26 am

    Did 1RM DL last Fri & got new PR 280#!!!
    Took it easy today- 255#.

    Weighted strict PU PR. 50 #!! @ 2 reps

    Great job this morning girls!! You all motivate me!

  • September 5, 2012 at 8:29 am

    Dead Lift PR 220lbs!!!
    Weighted PU 40 lbs. PR also

    Great job Lori!

  • September 5, 2012 at 10:03 am

    PR Deadlift 415 – Still don’t want to go to failure, but this was a struggle.

    80# PU

  • September 5, 2012 at 12:06 pm

    Way to go John!

  • September 5, 2012 at 12:17 pm

    Quite a wild crew this morning. Inspired me to recommend a new t-shirt design, Ryan:
    CrossFit Seven — before you know it, women will be crawling all over you.

  • September 5, 2012 at 1:39 pm

    449# Dead Lift 106#pullup

  • September 5, 2012 at 4:34 pm

    Is there yoga at 6:00 this evening??

  • September 5, 2012 at 4:48 pm

    Deadlift PR 215#
    Weighted pull ups 26#

Comments are closed.