NOTE: The water fountain is broken and will be repaired on Tuesday. Bring plenty of water with you or use the sink.

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

10 minutes to do 50 burpees then establish a 3 rep max of hang squat cleans (unbroken)

1 minute rest, then do:

3 rounds of:
15 Pull-ups
20 Wallballs
15 Bent over rows (115 lb./75 lb.)

Post WOD results to comments.


Leah’s Challenge Celebration

Leah is celebrating her challenge and birthday and has invited you to the party!
When: Tuesday, Nov. 20
Where: Fred’s Texas Cafe – meet at Fred’s around 6:30 for food and drinks. Afterwards, head over to Barcadia for free game night.

If you would like to RSVP for the party, post to comments.


I posted this picture last week, and when we were talking about the weights and technique in the 4:15 class, the question came up, “How is THAT even possible??”

How does Zubova, who weighs less than 165lb., snatch 231lb and 253lb.?

How is that possible?? TECHNIQUE.

Chase the technique first, and the weights will follow. Technique is everything in Olympic lifting, and hitting the positions consistently is really hard to do. It takes a great deal of practice, and if you find you are frustrated with a lift or by not hitting a certain weight, focus on dialing in the technique. Lower the weights and solidify the technique first – the heavier weights will follow, I promise!

And in case you are wondering what Zubova clean and jerks….at the Junior Worlds following the snatch above, she clean and jerked 320lb.

Post thoughts to comments.

Monday WOD, November 19, 2012

7 thoughts on “Monday WOD, November 19, 2012

  • November 19, 2012 at 8:30 am

    Just wanted to let all of you know……my sister Misty Z climbed like a champ this weekend and did the Seven morning crew proud…..she tried everything we put her on (have to admit some were just to see if she would) and sent several routes without a complaint or excuse …..I’ve watched her transformation since joining your family and would like to thank you all…..even you “Kyle”….

  • November 19, 2012 at 10:44 am

    Great Job Misty! Heard you had a little accident…..
    Did some get you some clean pants??????

  • November 19, 2012 at 11:32 am

    200 LB Cleans

    WOD – 7:12

  • November 19, 2012 at 4:04 pm

    Thanks, Eric. You need to make another visit to CF7 soon.

  • November 19, 2012 at 7:08 pm

    235# Cleans

    WOD: 10:09 rx’ed

  • November 19, 2012 at 7:46 pm

    110# hang clean
    7:18 WOD – Rx

  • November 19, 2012 at 10:22 pm

    200# clean
    6:39 Rx
    Kinda cheated tho, messed up and rested 3 minutes instead of 1

Comments are closed.