CrossFit Seven

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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CrossFit Commercials

Posted on11. May, 2010 by Amie.

CrossFit commercials from Again Faster – these are OUTSTANDING!

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Wednesday WOD, 4/14/10

Posted on13. Apr, 2010 by Amie.

For time:
10 Power cleans (135 lb./95 lbs.)
1 Chest to bar pullup
9 Power cleans
2 Chest to bar pullups
8 Power cleans
3 Chest to bar pullups
7 Power cleans
4 Chest to bar pullups
6 Power cleans
5 Chest to bar pullups
5 Power cleans
6 Chest to bar pullups
4 Power cleans
7 Chest to bar pullups
3 Power cleans
8 Chest to bar pullups
2 Power cleans
9 Chest to bar pullups
1 Power clean
10 Chest to bar pullups

Post time to comments.

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After the 4:30 class yesterday, one of our members (who shall remain nameless) pointed to the section of the PR board with “Nasty Girls” on it and wanted to know when they worked out – ha! Bill, this video (“Nasty Girls”) is for you….

I know what some of you are thinking…”Annie, Eva and Nicole are part of CrossFit classics, but how about some classic weighlifting video?” Well, here you go!

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Thursday WOD, 1/28/10

Posted on28. Jan, 2010 by .

“Elizabeth”
21-15-9
Squat Clean, 135 lbs.
Ring Dips

Post time to comments.

OPT does Elizabeth, 5:14

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