Warm up:
2 rounds of:
200m Row
10 Push ups
5 Pull-ups
5 Bear complex (bar only)
5 Toes to bar

10 minute time cap:
10 Power cleans @ 135 lb./95 lb., then 165 lb./105 lb., 185 lb./125 lb., 205 lb./135 lb., 225 lb./155 lb.

3 rounds of:
1 minute Bike of Pain (BOP) for Calories
1 minute max Box jumps
1 min max Double-unders
Rest 2 minutes

Post strength reps and WOD reps to comments.


Jump Rope Etiquette

There are two sets of jump ropes at the gym. One set of ropes hang inside the actual gym by the lifting platforms – those ropes are “gym” ropes and can be used by anyone. The second set of ropes hang inside of Ryan’s office and are CF7 members’ personal ropes.

If you do not own your own rope, please do not use the ropes in Ryan’s office unless you have permission from the owner. Do not use the ropes outside (concrete ruins the rope), and please do not bend the rope, tie knots in them, etc., which will also ruin the rope.

If you don’t have your own rope and would like to get one, you can order them from RX Ropes.



A couple of weeks ago, I posted about Resolutions vs. Commitments, and I heard from several of you that you had specific goals in mind for the new year, that you were making commitments to improve a lift, a movement or get faster/stronger! This total fires me up!!

When we went back to school after Christmas break, I talked to my 9th grade classes about the same topic, completing an assignment on goals for “2013”: 2 is for two things you want to do, 0 is one thing you want to stop doing, 1 is a place you’d like to go, and 3 is for three new things you want to learn. I was amazed at some of the things my students said they wanted to do, and each week, we look back to see how they are progressing.

When I completed “2013” for my first period class, I laughed when I saw my “3” included three gymnastics movements because I generally avoid those like the plague. Gymnastics movements have always been a challenge for me, but like anything else, the more I practice them, the easier they all seem to get. When I explained to my classes what double unders and bar muscle ups were, along with handstand walks, they all challenged me to show them I could do all three movements before summer break. So, needless to say, I have some work to do!! I’ve got the DU’s down and am still working on the bar muscle ups. I haven’t started on the handstand walks yet, but will soon. And, as much as I don’t always “enjoy” the gymnastics movements, it has been really fun to work on some things that have previously eaten me up.

Why is goal setting important? There are phases you will go through as a CrossFitter, and it is important to set goals to measure your progress. Moreover, when you set goals, you are making a commitment to improve. When you post your goals for everyone to see, you are actively committing to seeing them through.

I challenge each of you to complete your own “2013” – what are you working on? What goals do you have in 2013? Post goals to comments.

Monday WOD, January 28, 2013

13 thoughts on “Monday WOD, January 28, 2013

  • January 27, 2013 at 8:28 pm

    I highly recommend getting an Rx Jump rope to practice DUs… just ask Kyle. I’m sure he wishes I never discovered the ropes. Then maybe he’d have his initials at the top spot on the board.

  • January 28, 2013 at 2:49 am

    Nick, I just order my Rx jump rope….hyper version…you may have to come back to defend your title in another month or so!!!!! 😉

  • January 28, 2013 at 7:12 am

    Here’s a great video by Matt Chan on efficient Box Jumps.
    The big take aways from the video are:
    1. Make the top of the box your starting point.
    2. Don’t look at the box while jumping.


  • January 28, 2013 at 10:52 am

    All I have to say is “Hail BOP” !!

  • January 28, 2013 at 1:21 pm

    42 Cleans – Modified the WOD burpees for DU

  • January 28, 2013 at 6:04 pm

    Diane 7:46
    Today’s WOD-332 reps

  • January 28, 2013 at 7:18 pm

    41 reps (last round @145). BOP is a special kind of fun – really liked the WOD and need to get more efficient at DU (getting there!)- I think I got 142 or something.

  • January 28, 2013 at 8:20 pm

    Snatch work up to #175
    CF7 WOD: 434

  • January 28, 2013 at 8:27 pm

    Wod 435. Hey Kelly have you ever heard of the band One Direction? Or the saying Army of One or the saying One in a million?

  • January 28, 2013 at 8:46 pm

    31 on strength ladder
    201 on WOD
    all rx


    Yeah, I know, i suck at DU.

  • January 28, 2013 at 8:59 pm

    managed to get through the strength ladder in 9:14.. so tired coming off the BOP the first round that i forgot to count on the box jumps and du’s so I have no clue what my total was. the du’s were definitely my weak spot.

  • January 28, 2013 at 9:12 pm

    worked up to 105 on cleans, took it light, long day at work.

    291 on WOD – really liking the BOP 🙂

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