Three rounds for time of:
400m Run
21 Kettlebell Swings (53 lb./35 lb.)
12 Pull ups

Compare to September 6. Post time to comments.

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HAPPY BIRTHDAY RYAN!!!

Ryan, your gift is this video….Katie Hogan power cleans 225.

Post thoughts to comments.

Strength:
Work to heavy power clean

WOD:
Every minute on the minute for 15 minutes perform 1 power clean and 2 front squats.

Post power clean loads and WOD load to comments.

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WEDNESDAY, OCTOBER 12
Fundraiser for KindgerFrogs at Love Shack!

When: Wed., Oct 12, 6pm – 10pm

Where: Love Shack, So 7
(817 Matisse, Suite 445 — it’s south Ft. Worth Running Co. in the So7 development)

Details: Come enjoy a burger, drinks and live music! All proceeds benefit KinderFrogs at TCU. Ryan’s son, Hudson, attends KinderFrogs, and this is a great event to support a great school!!

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Get to know……Aaron Rumfelt (aka “Rummy”)!!

How long have you been a CrossFitter?
It was 5 months on October 1st.

What is your previous sports/fitness background?
Army soldier in a previous life, so lots of running, pushups, pull-ups, etc. Ran cross country in high school and one marathon in my life (those of you familiar with my current body type can laugh here). An airborne jump gone awry injured my knees pretty badly so after some rehabbing and physical therapy I have maintained a comfortable and sedentary civilian lifestyle for the past 12 years (until I recently found what I had been looking for all this time – CrossFit!)

What is your favorite CrossFit WOD?
Whatever we did on National Nude Day. That was a classic.

(Amie’s note: If you weren’t here for Lokey’s nude day prank, you’ll have to ask him about it….)

Your Fran time?
I did Fran for the first time this week. My time was pretty slow, but it was a PR.

What athlete (CrossFit or otherwise) do you admire most and why?
The entire Rooster class. They remind me of the army – doing more before 7am than most people do all day.

What do you hope to accomplish by doing CrossFit?
I started CrossFit after my six year-old son asked me to do a 5K with him. Somehow I thought that no physical training for 12 years was good preparation for a race. Maybe I thought all the running I had done years ago would somehow carry over. Not so much. I finished but it wasn’t pretty. I was begging my son the entire time to wait up for me. That was my wake-up call. So basically I started CrossFit so that I could better keep up with my son. I don’t want to ever be the reason that he can’t do an activity he’s interested in.

Do you train for a specific purpose (ie, another sport)?
GPP, the sport of life.

What are your CrossFit goals?
I would like to complete a workout RX one day.

Do you paleo or zone?
Paleo, mostly. My wife owns a bakery which makes it a challenge to be paleo 100% of the time.

Would you rather do 100 burpees, 100 pullups or 100 squats?
100 pullups, but only if Lokey is counting them.

What do you do when you are not at CrossFit?
Other than generally kicking ass and taking names, I work at my day job in the trust department of a private bank, help my wife with her business, or just try to keep up with my son, Elijah, and new baby girl, Emma.

Lifting shoes or Vibram five fingers?

I have a pair of the new Adidas Power Perfect II’s that I only use for lifting. My go to all-purpose WOD shoe is the Merrell Barefoot Trail Glove. It’s hard to find good CrossFit shoes in a size 15.

What is on your favorite CrossFit t-shirt?

“C7 Swingers” Actually this was just an idea I had for a shirt. I don’t know if the C7 Masters team made it or not.

What do you do for warmup?

Usually the prescribed warmup plus some stretching, pvc rolling, and jump rope work.

What do you do for recovery?
Lay on the floor making sweat angels and try not to go into cardiac arrest.

How often do you take rest days?

Usually one day (sometimes two) per week.

What is the best piece of advice you’d give a new CrossFitter?
Show up (consistently), scale as necessary and never quit. Oh, and stock up on mineral ice.

What CrossFit certs have you been to or hope to go to?
Not sure what that is. I thought a cert was a breath mint.

What do you like best about CrossFit Seven?
Hands down the personalities. Especially all the regulars in the 6am class – Brent, David, Lokey, Paukune, Rusty, R4, Kyle, Ty, and Matt. Ryan and Squared are okay, too ☺

Post thoughts to comments.

(Want to get to know all of the CF7 crew? Check out the Member tab above!)

Strength:
Back squat 10-8-6-4-2

WOD:
3 rounds for time of:

20 Kettlebell swings (53 lb./35 lb.)
20 Burpees

Post back squat loads and WOD time to comments.

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Get to know….Ryan S., aka “Squared”!!

How long have you been a CrossFitter?
I have been doing CrossFit for a little over 3 years now.

What is your previous sports/fitness background?
I played baseball ever since I could and into high school. I did the conventional lifting in the “globo gym” for a couple years before I was FINALLY introduced to CrossFit.

What is your favorite CrossFit WOD?
Diane 21-15-9 deadlifts (225) HSPU and NATE, 20 minute AMRAP of: 2 Muscle-ups, 4 Handstand Push-ups and
8 2-Pood Kettlebell swings

Least Favorite?
Fran

Your Fran time?
I don’t remember, it’s been over a year since the last time I did this WOD. But I believe it is either low 5′s or high 4′s (could be worse though)

What athlete (CrossFit or otherwise) do you admire most and why?
Josh Hamilton because he use to be an addict and lost his spot on the team in the majors and was able to get clean and regain a spot playing for the Texas Rangers and is one of the best players out there now. It is always good to see someone able to get clean and make something out of their life after a life of drugs and alcohol.

What do you hope to accomplish by doing CrossFit?
I hope to someday compete at the games, a Olympic Lifting competition, and a sprint triathlon.

Do you train for a specific purpose (ie, another sport)?
I train for the reasons above and to stay in shape for anything that is thrown at me.

What are your CrossFit goals?
I have a lot of goals that I want to reach in CrossFit as far as PR’s, but I really want to qualify as an individual to regionals some year.

Do you paleo or zone?
Neither as of right now, but I prefer paleo. I do not like weighing food!!!

Would you rather do 100 burpees, 100 pullups or 100 squats?
Pull-ups or squats I wouldn’t mind either

What do you do when you are not at CrossFit?
Talk about CrossFit and go to school.

Lifting shoes or Vibram five fingers?
Lifting shoes for sure, can’t bring myself to put the five fingers on!

What is on your favorite CrossFit t-shirt?
My unbroken shirt from life as RX and my Hero’s shirt

What do you do for warmup?
It depends on what WOD I am going to do or if I am going to lift.

What do you do for recovery? How often do you take rest days?
Protein and fish oil (even though not right now) and roll out and stretch after the WOD. I try to take 2 days off a week but its hard because I love working out.

What is the best piece of advice you’d give a new CrossFitter?
Make sure you drink plenty of water, eat enough to help replenish your body, DO NOT try to jump in a WOD and RX it just because you see someone else do it, and stick with it for about 2-3 months before you decide if this is for you because it will take a min to see results.

What CrossFit certs have you been to or hope to go to?
Level 1, Basic Barbell, and Olympic Weightlifting. I want to go to O-Lifting one again and maybe the coach’s prep course.

If you could have dinner with three CrossFit all-stars, who would it be?
Chris Spealler, Camille Leblanc-Bazinet, and Rich Froning Jr.

What do you like best about CrossFit Seven?
The community is great, all the different coaches and their different areas of expertise, and the chance/opportunity to go to Regionals and the CrossFit Games because of the talent we have at the box!

Any other information you would like the world to know???
I am always up for helping anyone that is interested in learning more about CrossFit or is trying to become more proficient at lifts. I try to be as helpful as possible and open/friendly so people feel that they can ask me anything. And I love shoes! Ever since I started CrossFit I have become a shoe freak and am always looking for a new pair and a reason to buy them (haha). Also, I get lots of CrossFit shirts as well, my closet definitely has more CrossFit attire than anything else in there BY FAR!!

Post thoughts to comments.

Strength:
Snatch deadlift, work to a heavy single

WOD:
3 rounds for time of:

10 Body weight deadlifts
50 Double-unders

followed by 100 sit ups

Post snatch deadlift loads and WOD time to comments.

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TRX Kick Off TODAY!!!!!
Wednesday, October 5th at 7pm

TRX Suspension Training Classes will be held Monday/Wednesday at 7pm beginning October 5th.

Cost: $10 per session, $90 for 10 sessions, $160 for 20 sessions

For more information contact Dabney:
cell: 817.565.9667
email: dmpoorter@gmail.com

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Get to know…..Kelly P.!

How long have you been a CrossFitter?
11 months

What is your previous sports/fitness background?
College basketball, competitive triathlons & running

What is your favorite CrossFit WOD?
A few..Helen, Jackie, FGB

Least Favorite?
Fran (makes my head hurt)

Your Fran time?
5:21 (only done twice)

What athlete (CrossFit or otherwise) do you admire most and why?
John Wooden (coach and sports icon)- he personified greatness in sport and the true meaning of how to be successful in life. If Crossfit athlete, it would be Rich Froning because of his modesty and how he credits his faith for his athletic achievements.

What do you hope to accomplish by doing CrossFit?
Become stronger mentally and physically; just to get better everyday and push myself beyond what I think my limits are.

Do you train for a specific purpose (ie, another sport)?
Not really; just to kick my own a$@.

What are your CrossFit goals?
Too many specific ones to name; to compete!

Do you paleo or zone?
Neither; almost like a diabetic diet…balanced, purposeful, & controlled (my wife is my inspiration and nutritionist)

Would you rather do 100 burpees, 100 pullups or 100 squats?
100 burpees, is there a better and more basic workout?

What do you do when you are not at CrossFit?
Spend time with Dabney (wife) and Emma (16 mo. old daughter), lake time, do anything active and outside, and work in medical device sales for Depuy Orthopaedics, J&J.

Lifting shoes or Vibram five fingers?
About to pick up some lifting shoes. Pearl Izumi and ASICS for everything else at the moment.

What is your favorite CrossFit t-shirt?
My new and first CF7 t-shirt of course…I thought Ryan was just holding out on me until I puked or something

What do you do for warmup?
WOD specific mobility, foam roll, light jog, Burgener warmup

What do you do for recovery? How often do you take rest days?
Advocare Rehydrate and Post-Workout Recovery or chocolate milk for nutrition. Foam roll and static stretch at night. 1-2 full rest days a week.

What is the best piece of advice you’d give a new CrossFitter?
Being dizzy and asking yourself why you are doing this is pretty much normal…pace yourself. Respect rest and recovery.

What CrossFit certs have you been to or hope to go to?
None yet. Hope to attend Level 1 and CFEndurance

If you could have dinner with three CrossFit all-stars, who would it be?
Preferably just a big dinner with all my peeps from CF7

What do you like best about CrossFit Seven?
The competitive nature, the people, and the positive/relaxed culture

Any other information you would like the world to know???
I want to genuinely thank everyone at CF7 for welcoming us!

Post thoughts to comments.

WOD:
1x800m Run
Rest 1 minute
3x400m Runs
Rest 1 minute between every run
5x200m Runs
Rest 1 minute between every run

Post completed double unders and run splits to comments.

Get to know….Linda T.!

How long have you been a CrossFitter?
6 months

What is your previous sports/fitness background?
Running

What is your favorite CrossFit WOD?
Annie

Least Favorite?
Karen! I remember my first experience (pain and soreness) with wallballs…and it was only 20. I have not tried 150 wallballs yet, but I can only guess Karen will kick my butt.

Your Fran time?
I don’t remember

What athlete (CrossFit or otherwise) do you admire most and why?
Lokelani McMichael: She finished her first Ironman Triathlon when she was 18, becoming the youngest woman who finished an Ironman. She an accomplished athlete, surfer, model, and gorgeous.

What do you hope to accomplish by doing CrossFit?
I want to meet Crossfit’s first fitness standards in general physical skills. I want to continue to my improve overall fitness and perfect my olympic lifts.

Do you train for a specific purpose (ie, another sport)?
I have been training for marathons for about 2 years. Training is pretty addicting–or maybe that’s just my personality

What are your CrossFit goals?
Goals are: to do 30 double unders, a muscle up, 10 pull ups without band, pull up to chest, L-sit ups, 15 ring dips, 15 pistols, handstand push up at level 0, to do all the lifts correctly, be able to use 20 lb wallball, finish first during a WOD one day

Do you paleo or zone?
I have read the book, Paleo Solution. 80/20 rule.. 80% carbs/20% Paleo right now. Gotta start somewhere.

Would you rather do 100 burpees, 100 pullups or 100 squats?
100 squats since I do have the advantage of being lower to the ground.

What do you do when you are not at CrossFit?
You can find me training, working, taking seminars, traveling, and most of the time eating

Lifting shoes of Vibram five fingers?
Vibram five fingers, especially after a race. My feet love them.

What do you do for warmup?
Before I do a Crossfit WOD, I am usually warmed up (and wet) from running and swimming.

What do you do for recovery? How often do you take rest days?
I love chocolate milk and 20 minute nap for recovery if I have the luxury. I take about 1 day a week off (if it’s on the schedule).

What is the best piece of advice you’d give a new CrossFitter?
You may leave the gym feeling like you got crushed into a thousand pieces. Come back the next day and do it again. Only this time, you’re stronger and better.

What CrossFit certs have you been to or hope to go to?
I haven’t been just yet.

If you could have dinner with three CrossFit all-stars, who would it be?
Not just three, but I would have dinner Annie, the fittest woman on earth, and all of CF7 people.

What do you like best about CrossFit Seven?
The people and their amazing athletic abilities inside this box. Everyday I come, I am motivated and inspired by the members. I love the support and encouragement that everyone gives and provides to help all of us improve all the competencies.

Any other information you would like the world to know???
I am not the fastest runner or the strongest athlete, but sleeping was a sport, I would place…first! If I’m not in constant motion, I’m ZzzZ and out..

Post thoughts to comments.