Archive for 'Members'
Friday WOD, June 10, 2011
Posted on 09. Jun, 2011 by Amie.
WOD:
Reps 10-9-8-7-6-5-4-3-2-1 of:
Thruster (95 lb./65 lb.)
Power Snatch (95 lb./65 lb.)
Post time to comments.
Today we say farewell to our friend Nick! Nick is headed off to the Navy today, and we wanted to wish him the VERY best of luck! Nick, be sure to drop by on the comments, say hi, and let us know how you are doing!
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How to wake up and feel alert, Mark’s Daily Apple
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CROSSFIT FOR A CAUSE!!
We are collecting donations for three great charities, Steve’s Club, Wounded Warrior Project, and KinderFrogs!
Don’t forget to drop your change in the bucket this month, and at the end of June, we will send all three a donation!
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Wednesday WOD, June 1, 2011
Posted on 31. May, 2011 by Amie.
WOD:
“Diane”
21-15-9
Deadlift (225lb./165 lb.)
Handstand Pushups
Compare to October 1, 2010. Post time to comments.
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Brian Mackenzie and CrossFit Endurance is feature in the new Competitor Magazine. Click here for the free digital download!
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Goodbye Food Pyramid, Hello Dinner Plate, New York Times
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From last week: 50 Overhead Squats for time, 5 Pull-ups on the minute each minute
Post thoughts to comments.
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Tuesday WOD, May 10, 2011
Posted on 09. May, 2011 by Amie.
WOD:
Front squat 1-10-1-20-1-30
followed by 1x500m Row.
Compare to September 30, 2010. Post squat loads and row time to comments.
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Fight or Flight
Colter came in on Thursday, and I asked him how things were going. He said he had spent the last two hours fighting a flat tire that blew on his truck (see picture below for what was left of the tire). When the tire blew, it wrapped completely around the axel, which he then had to cut off. I instantly felt bad for him because there is nothing I hate in the world more than dealing with car stuff (maybe mowing the yard would be worse?).
I was impressed with Colter because in spite of the tire battle, he made it to the gym to do power cleans and a nasty pull-up/push-up ladder. He’s a fighter. Had I been in that situation, I’m pretty sure I would have called my dad for help, and after we got it all situated, I would have gone home – I would have definitely been a flier.
A couple of days later, I came across this photo on the CrossFit Olympic Lifting Cert page on facebook:
This guy, Ben, posted the photo. Ben lost his leg, and this is his new “O-leg”. He spent the last five months trying new sockets, feet and components to get just the right fit so that he can continue his journey as a lifter. He too is a fighter, a true warrior. He didn’t let the loss of his leg define him; instead, he used it as an opportunity to build a new leg and continue to snatch. WOW!
Both Colter and Ben had me thinking about the warrior mentality that is inherent in all CrossFitters. Life happens, and every day, there are things that create speed bumps to get in the way of whatever plans you have going. Sometimes, it’s something not so big, and other times, it’s life altering. In either case, we all have a choice of our response to the event: fight or fly.
CrossFitters are fighters. It happens every day when you battle Fran, Nancy, and Grace. It happens on the days we honor our Heroes, Murph, Badger, and DT. It happens when you work every day for six months just to get the first pull-up, the first muscle-up, or the first snatch. You keep coming back and keep fighting every day for the next PR, the next movement to master. You don’t let things get in the way, no matter how big or small. You are a warrior.
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Monday WOD, May 9, 2011
Posted on 08. May, 2011 by Amie.
WOD:
With a continuous running clock, complete:
Two minutes max rep Wall Balls
Two minutes max rep Burpees
Two minutes max rep Double Unders
800m Run
21 Power Cleans (135 lb./95 lb.)
Post time and total reps to comments.
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Get to know……Don S.!
How long have you been a CrossFitter?
5 months.
What is your previous sports/fitness background?
Recreational running, climbing, lifting. Team sports: Not so good. One step away from handing out the water bottles.
What is your favorite CrossFit WOD?
Love the pullups. I like metcons that have a powerlifting component.
Least Favorite?
Anything with thrusters. I’m sure Ryan will now design a workout specially for me. “Thanks Ryan” in advance.
Your Fran time?
Embarrassed to say. Let’s just say I did my first Rx Fran the other day and completed it. I was proud of that.
What athlete (CrossFit or otherwise) do you admire most and why?
I like Dike’s style. He never looks like he is struggling while he is totally kicking my butt.
I think my favorite athletes are the Navy Seals.
What do you hope to accomplish by doing CrossFit?
I have already accomplished more than I ever thought. I think it has helped me better deal with stress in life and be a better person. It has been a great motivational tool for my best friend to help him lose weight. Awesome!
Do you train for a specific purpose (ie, another sport)?
No. The sport of life and trying to make it through is enough for me. I would like to start doing adventure runs though.
What are your CrossFit goals?
I hope to be able to power clean 200lb, improve my Fran time to under 9 minutes, and do a muscle up in the first year.
Do you paleo or zone?
I try to do more paleo now. Probably about 80% but I do not get hung up on some of the small details. My wife and I are planning a full paleo month. We are looking forward to it. I can definitely tell a difference when I change my diet.
Would you rather do 100 burpees, 100 pullups or 100 squats?
100 pullups. Love the burn.
What do you do when you are not at CrossFit?
Work too much. Watch movies. Just try to enjoy life.
Lifting shoes or Vibram five fingers?
Just bought the New Balance Minimus. Great compromise. Felt silly wearing the 5 fingers, especially with my monkey toes.
What is on your favorite CrossFit t-shirt?
I think the new CF7 shirts definitely have class. I also liked “This is why I’m hot”!. Bet I would get laughed out of the gym with that one. Maybe I should get it in extra small. Ha Ha. No really. I like the “Suffer in Silence”. I think it goes well with the type of people here. Just people wanting to get better.
What do you do for warmup?
The board workout. Stretch. Row. Nothing exciting here.
What do you do for recovery? How often do you take rest days?
I workout about 3-4 times a week. I eat a lot of protein to recover. I need to get more sleep. I think that would be the true key to success.
What is the best piece of advice you’d give a new CrossFitter?
Just like everyone told me. “Leave your ego at the door”.
What CrossFit certs have you been to or hope to go to?
Jump rope for sure. Buddy Lee is unbelievable. This white boy has no ups.
If you could have dinner with three CrossFit all-stars, who would it be?
The “Nasty Girls” of Crossfit. Check them out on You Tube if you are unfamiliar. Is there a better option?
What do you like best about CrossFit Seven?
Ryan’s amazing personality at 0600. For real. I really like the people. Someone put it best. It is like fight club. Kind of a cult. People love to talk about it and you really get your kicks out of self suffering.
Any other information you would like the world to know?
Want to thank everyone for being so helpful in getting me started.
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