CrossFit Seven

Friday WOD, 5/21/10, GIRL’S WEEK!

Posted on20. May, 2010 by Amie.

“Grace”
30 Clean and Jerks for time (135 lb./95 lb.)

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It’s been a week of girls…how’d you do?

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Thursday WOD, 5/20/10 GIRL’S WEEK!

Posted on19. May, 2010 by Amie.

“Jackie”
1000m Row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)

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Tuesday WOD, 5/18/10, GIRL’S WEEK!

Posted on17. May, 2010 by Amie.

“Cindy”
As many rounds as possible in 20 minutes of:
5 Pullups
10 Pushups
15 Squats

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A CrossFit classic….Dutch does 34 rounds of Cindy.

If you have attended a CrossFit Level 1 course and need to take the new L1 test, you have two opportunties coming up! Register now for June 6th in Allen or July 4th in Dallas. You have to pass the test in order to keep your L1 certification current. The test is free to take once; if you do not pass, a retest is $150. Click here to read more information regarding the L1 test.

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Friday WOD, 5/14/10

Posted on14. May, 2010 by Amie.

Every minute on the minute for 20 minutes, perform:
1 Clean and Jerk (185 lb./135 lb.)
2 Muscle Ups

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How often do you stretch? I don’t mean before or after a WOD. I mean REALLY stretch and spend time working on flexibility and recovery?   

 Dedicate time each day to stretch and create a stretching routine that becomes as much of a priority as your PRs and as the WOD itself.  I’ve heard a couple of athletes talk about having tight shoulders and hamstrings. These two videos are stretches you can add to your warm up/cool down to assist in keeping you flexible!  

(PS Disregard what it says about not hurting. Stretching is supposed to hurt.)

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Wednesday WOD, 5/12/10

Posted on12. May, 2010 by Amie.

Five rounds for time of:
5 Muscle-ups
135 pound Power clean, 10 reps
Run 220 meters

David Millar 10:08. Post time to comments.
(Sub for muscle-ups is 3 pullups and 3 dips per muscle-up)

It’s beginning to get a little toasty in CF7 during WOD, and the heat/humidity combination can crush the very best athletes. How do you combat that? Drink lots of water. Hydrate throughout the day in preparation of your WOD. You will feel stronger and feel better if you arrive properly hydrated. Watch this video from CrossFit Endurance and Again Faster on hydration and CrossFit.

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