Archive for 'WOD'
CF7 Saturday Social!
Posted on 02. May, 2012 by Amie.
Scott L. is hosting a get-together this Saturday to celebrate the CF7 team and success in Regionals! It’s a casual event, appetizers, drinks….bring something to share! Party starts at 7 pm!
If you would like to go, text Scott at 214-235-2457, and he will send you the address to his house. Everyone is invited – hope to see you there!!
Continue Reading
Wednesday WOD, May 2, 2012
Posted on 01. May, 2012 by Amie.
Strength:
Work to a heavy front squat
WOD:
As many rounds as possible in 10 minutes of:
3 Power snatches (135 lb./95 lb.)
10 Box jumps
Post completed rounds to comments.
**********************
Having bad days in the gym? Break the cycle, CrossFit Invictus
**********************
Carl Paoli of Gymnastics WOD fame will be at CrossFit White Rock, Saturday May 12. Registration is open and cost is $250.
**********************
It’s starting to get warm in the box, which means two things:
1. You need to drink LOTS of water throughout the day. As the temperature starts to really increase towards the end of the month, you will start to feel the effects of the heat, and however much water you think is enough, you will soon find out, just isn’t. Start prepping for the summer now and drink more water.
2. When the temperature increases, you sweat a lot more. Sweat and the pull-up bars just don’t mix well. If your kip includes some rotation in your hands, the combination of friction from your hands and the bar, along with a lot of sweat, means your hands are going to be more prone to rip and tear. YOU HAVE TO TAKE CARE OF YOUR HANDS. Get a hand scrubber and file down those calluses every day in the shower.
Click here to read up more on hand care and hydration for summer!!
Post thoughts to comments.
Continue Reading
Tuesday WOD, May 1, 2012
Posted on 30. Apr, 2012 by Amie.
Warm up:
3 rounds of:
10 Squats
5 Burpees
5 Box jumps
5 Bar clean and press
WOD:
3 rounds for time of:
400m Run
50 Double-unders
40 Sit-ups
30 Kettlebell swings (53 lb./35 lb.)
20 Push ups
10 Pull-ups
Post time to comments.
*************
Repeat after me, I will pull myself under the barbell, CrossFit Invictus
*************
Perfect Practice
Coach B says, “Practice doesn’t make perfect. Perfect practice makes perfect.” Whatever you do in practice, whether you are drilling technique or just warming up for the WOD, will manifest in your WOD. If you dial in your technique in the warm-up, the results will show up later in the WOD. It doesn’t matter if it’s practicing pull-ups, snatches or double-unders, make every rep in the warm up as technically perfect as possible.
The proof? Check out these photos. Sage Burgener is doing the Burgener Warm up in the first picture with PVC pipe. Notice the position of the bar, her shoulders and feet. This is the FINISH, the exact moment where she pulls her body down under the barbell.
The second picture is Sage lifting weight, and it’s the EXACT SAME position.
Perfect practice makes perfect. Be perfect.
Post thoughts to comments.
Continue Reading
Monday WOD, April 30, 2012
Posted on 29. Apr, 2012 by Amie.
Warm up:
3 rounds of:
10 Squats
5 Burpees
5 Box jumps
5 Bar clean and press
WOD:
As many rounds as possible in 12 minutes of:
1 Squat clean (185 lb./135 lb.)
3 Muscle ups
7 Handstand push ups
Post time to comments.
*************************************
CONGRATULATIONS to Angie, Karli, Summer, Ryan, Mackey and Lucas for an outstanding performance this past weekend at Regionals! The team finished 15th overall! You guys did AWESOME!! We are so proud of you!!
Post thoughts to comments.
Continue Reading
Regionals Update, Saturday-Sunday!!!
Posted on 28. Apr, 2012 by Amie.
Entering day 2, the team is in 20th place! Check back here or CrossFit Seven on facebook for updates!
WOD #1:
WOD #2:
MANY THANKS to everyone for sending back pictures and updates! 
Continue Reading
