Easter Sunday

Posted on 20. Apr, 2014 by .

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CrossFit Seven will be closed on Easter Sunday. Enjoy the day with your family!

I have been given all authority in heaven and on Earth. Therefore, go and make disciples of all the nations, baptizing them in the name of the Father, the Son and the Holy Spirit. Teach these new disciples to obey all the commands I have given you. And be sure of this: I am with you always, even to the end of the age.
– Matthew 28:18-20

For He has risen, He has risen indeed!

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Friday WOD, April 18, 2014

Posted on 17. Apr, 2014 by .

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Brent Dike Happy Birthday to Brent D. (aka CWG) this Saturday!

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Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
Prep deadlift

WOD:
For time:

Round 1:
20 Deadlifts (185 lb./125 lb.)
400m Run

Round 2:
50 Weighted Sit-ups (15 lb./10 lb.)
400m Run

Round 3:
20 Deadlifts (185 lb./125 lb.)
400m Run

Round 4:
50 Toes to bar
800m Run

Post time to comments.

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1602127_575789555836347_1166184734_oAngie B. starts her quest to move into the next round of the CrossFit Games tomorrow!! The Master’s WODs will be released tonight, and Angie has until Sunday to complete them. LET’S HELP HER OUT! If you would like to WOD with Angie, she will do the first two WODs tomorrow – one at Noon and one after work. She will complete two more on Saturday (times to be posted). Please come do the WODs with her and help push her!

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Post thoughts to comments.

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Thursday WOD, April 17, 2014

Posted on 16. Apr, 2014 by .

2

Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

WOD:
Barbell complex, As many rounds as possible in 20 minutes of:

1 Power cleans
3 Front squats
3 Push presses
1 Split jerk

Rest 60 seconds after each round.

RX is 90% your body weight. Complex means once you pick the barbell up for the power clean, you do not let go until you complete the jerk at the end.

Post completed rounds to comments.

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Lydia Valentin (-75kg (165 lbs.), Spain) completing a 147kg clean and jerk (323 lbs.) at the 2014 Europeans where she became European champion for the first time.

Watch Lydia keep the bar close and pull her body DOWN under the barbell on the clean. Also note, she did not drop all the way to the bottom of her squat – she met the barbell slightly above her “bottomed out” position, and then rode the barbell down before she stood up. On the jerk, watch her knees as she dips – her dip is short, and her knees go out (not forward), and then she drives her body down under the barbell.

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Wednesday WOD, April 16, 2014

Posted on 15. Apr, 2014 by .

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Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
Snatch grip push press 1-1-1-1-1-1-1

WOD:
For time:

50 Double-unders
5 Power snatches (135 lb./95 lb.)
40 Double-unders
5 Power snatches
30 Double-unders
5 Power snatches
20 Double-unders
5 Power snatches
10 Double-unders
5 Power snatches

Post loads and time to comments.

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Chocolate almond-joy bars, Elana’s Pantry

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Adrian Zieliński (-94kg (206 lbs.), Poland) snatching 180kg (396 lbs.) at the 2014 Europeans.

In this video, watch the barbell: KEEP THE BAR CLOSE AND PULL YOUR BODY DOWN UNDER THE BARBELL.

You don’t pull the barbell up and over your head. Instead, when you lift the barbell off of the ground and stay patient to extend fully and FINISH, it becomes weightless for a split second. In that second, the lifter must pull his body DOWN under the barbell. It’s a split second transition, and if you watch just the barbell, you will see the moment when it gets as high as it’s going to go, and Adrian pulls himself down.

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Tuesday WOD, April 15, 2014

Posted on 14. Apr, 2014 by .

2

Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
Back squat 5-5-5-5-5

WOD:
10 rounds for time of:

12 Close grip push-ups
5 Strict chin ups
200m Run

Post loads and time to comments.

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3 habits of great lifters, CrossFit Invictus

Post open blues: time for some good old fashion introspection, Tabata Times

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