Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

1 rep-max Front Squat

For time:

40 Burpee pull-ups
40 Weighted sit-ups (25 lb./15 lb.)
40 Russian twists
40 Burpee pull-ups

Post loads and time to comments.


Olympics We are starting a new 11-week STRENGTH CYCLE with CF7 WODs. Today is day 1. HOORAY!

In the strength cycle, you will see some of the same lifts week after week (like front squats). It is important to stick with the program and not deviate into what you “feel like you should be doing.” Trust the program, and the results will follow. In 11 weeks, you will be stronger, and you will feel your lifts improve.

You also will be sore. Like deep in your joints sore. Listen to your body and take rest days when you need them. You make greater gains by allowing your body to rest and recover than you do by lifting heavy every day. Pay attention to the volume, and when your body is screaming at you to rest, REST. If you keep pushing, you will get hurt.

Lastly, for best results, keep good records. Write down what you lift each day, either log here or in a journal. And, in order to make gains, you have to know where you are starting. Write down your 1RM for front squats, back squats, clean, clean and jerk, snatch, and press. Everything in the cycle will work off of these numbers, and each week, you will be calculating a percentage to work with based on YOUR maxes. If you come to WOD and “guess” at an amount of weight to work with, you won’t see the best gains. Same is true if you ask the coach, “how heavy is that for me?” — at best, the coach can make a pretty good guess, but it’s still a guess (and goes back to you might not make the same gains). This does not mean “do not communicate with the coach or ask questions” — it simply means “come prepared knowing what you are going to lift.”

Most of all, HAVE FUN!!! The next 11 weeks are an opportunity for you to dial in technique and improve your strength. We will post explanations each day on rep schemes, videos and notes you need to know for that particular day’s strength portion. If you have questions, please post to comments.

Post thoughts to comments.

Monday WOD, July 21, 2014

8 thoughts on “Monday WOD, July 21, 2014

  • July 21, 2014 at 5:27 am

    Front Squat: 315# (10# short of PR)
    WOD: 15:23 this one was rough

  • July 21, 2014 at 1:34 pm

    Front squat 265# new PR

    Wod: 15:43

  • July 21, 2014 at 3:22 pm

    FS 150# new PR
    WOD 14:46

  • July 21, 2014 at 4:33 pm

    FS 165
    WOD 14:58

    Lokey you crushed it! Maybe you can try the men’s bar next time.

  • July 21, 2014 at 5:42 pm

    I have a bunch of very racy Lokey pics. Need somewhere prominent to post.

  • July 21, 2014 at 8:07 pm

    Andrea – I am sure Amie would help you with a platform.

  • July 21, 2014 at 8:56 pm

    FS: 285#
    WOD: 11:27rx

  • July 22, 2014 at 11:35 am

    295, missed 305(5lb PR)
    WOD 11:59, used 25lb med ball for sit-ups and twists

Comments are closed.