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

7×3 Back squat

4 rounds for time of:

500m Row
400m Run
Rest 2 minutes

Post back squat loads and WOD time to comments.


Mobility Wednesday!

The skill transfer between Double-unders and Olympic Lifting


Registration for the 2013 CrossFit Open starts today! You can register through this link.

The Games season is new for many of you, and I wanted to give you the inside scoop on what the Open looks like. First, bookmark The CrossFit Games site. Everything you ever wanted to know about the Games, athletes, etc. is here. Once the Open starts, the WODs will all be announced through this site.

Second, go to facebook and “like” The CrossFit Games page, as well as the South Central Region page. Updates throughout The Games season will be posted on both of these pages.

Here’s a quick Q&A on things you might want to know for the next few weeks. If you have additional questions, please post them to comments.

Q. How does The Open work? What is it exactly?
A. The Open is a qualifying round to get to go to Regionals. Registration for the Open starts today. The first WOD will be announced Wednesday, March 6. The Open will consist of five workouts over five weeks.

There are regions all over the world that compete – we are in the South Central region. When you register, you select the CrossFit Seven team. Everyone in our box is on the same team (or group, if you will). Each week, we do the announced WOD, where you will be judged and counted by a coach. You then submit your score online, and our team captain will validate your score. At the end of each week, you can see where your score ranks compared to everyone else in the world! At the end of The Open, the top 30 men, top 30 women and top 30 teams advance to the next round of competition, The Regionals.

CF7 has sent a team to Regionals the past two years. Our team is selected from every one in the box who competes in The Open. At the end of The Open, the top 3 men and top 3 women in our box make the team that will go to Regionals.

(A side note: Do not let the top 3 status deter you from signing up. Even if you think there is no way you will make the top three in our box, sign up anyway. The Open is really fun, and if you aren’t a part of it, you really do miss out.)

Q. How do I sign up?
A. You can register through this link. Last year, it was $10 to compete. If you are interested in competing, be sure to read the Rule Book to know what the expectations are for all competitors.

Q. How do the WODs work?
A. Each week, the WOD will be announced, along with a video that includes movement standards, examples of what to do and what not to do. The first WOD will be announced on March 6, and a new WOD will be annouced every Wednesday through April 3. You will have until the Sunday following the announced WOD to complete that week’s WOD, and we will schedule time on Saturdays for everyone to do the WOD together. Judges will be on hand to count reps, and we will run several heats to give everyone an opportunity to complete the WOD. It’s really a fun time, and many people will be there to cheer you on!

If you cannot make the Saturday WOD, you can do the WOD during the week, but you have to schedule a coach to be there to count/judge your reps. We do understand not everyone can make the Saturday WOD, but please be mindful a coach cannot count your reps if they are running a class.

Also, please be aware, you will be held to the movement standards required by HQ. It’s inevitable, we will all get a “no-rep”. It’s not personal, but know that we will uphold the standards. If you have any doubts about your movements, fix them ASAP. Do not wait until the Open to hear “no-rep”.

Q. What about the Master’s division?
A. The Masters competition is for athletes ages 40 and older. For the first time ever, the Masters level competition will be split into five age categories: 40-44, 45-49, 50-54, 55-59, and 60-plus.

Masters athletes will register in the Open, complete the workouts just as the Individuals. Some age divisions will have modified standards, but all workouts must be completed as prescribed.

If you have additional questions, please post them to comments!

Wednesday WOD, January 30, 2013

5 thoughts on “Wednesday WOD, January 30, 2013

  • January 30, 2013 at 10:45 am

    Front Squats 7×3 205#
    WOD 21:03

  • January 30, 2013 at 12:22 pm

    Did Mondays cleans. 40 reps
    Then followed it with Amanda: (9-7-5 squat snatches @135# and muscle ups)
    10:14 @ 115#

  • January 30, 2013 at 7:39 pm

    Isabel: 5:32 rx
    CF7 wod: 19:32–quads were crushed

  • January 30, 2013 at 9:29 pm

    Squats 7×3 225
    WOD: 20:55

  • January 30, 2013 at 10:13 pm

    Squats 7x3L 185 (got 195×2)
    WOD: 23:50 Runs felt good today 🙂

Comments are closed.