Wednesday WOD, July 23, 2014

Posted on 22. Jul, 2014 by .

6

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:
1 rep-max Press (strict)

WOD:
3 rounds of:

500m Row
1 minute of max effort Handstand push-ups
Rest 3 minutes

Post loads, row splits and total HSPU to comments.

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Saturday WOD will be at Luke’s Locker!

Luke’s is hosting a community WOD at 9am on Saturday. Our regularly scheduled WOD will be at Luke’s and not at the gym. Meet in the Luke’s parking lot on Saturday — see you there!

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CF Games The CrossFit Games start on Friday!! Read here on “How to Watch the Games”.

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Tuesday WOD, July 22, 2014

Posted on 21. Jul, 2014 by .

3

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:**
High hang snatch + Hang snatch, 5×2+1 (70-75% of 1RM of snatch)

WOD:
5 rounds of:
1 minute max cal Row
1 minute Double-unders
1 minute Push-ups
1 minute Power snatch (135 lb./95lb.)
1 minute Rest

Post loads and total reps to comments.

**Strength cycle, day 2 notes:
a. In the strength cycle, whenever it says “snatch” or “clean”, it means a full snatch (squat) or a full clean (squat). You will not be power snatching or power cleaning within the strength portion; the goal is to work on your pull under the barbell.

b. In this rep scheme, 5×2+1, “5″ means 5 total sets. Each set, do 2 high hang snatches, and then do 1 hang snatch – that is one set. Repeat for a total of 5 sets. Rest about two minutes between each set.

C. There are rules to lifting etiquette, and they are for your safety. Please, please, please follow these rules, and if you have others you want to include, post them to comments:
Rule 1: If someone is on the platform lifting, do not walk across their platform. Wait until they walk away from the platform before you walk across it (to get weights or put up weights).
Rule 2: If someone is getting ready to lift heavy weight, do not start chatting with them – it’s distracting from their focus of moving heavy weight. If a lifter is warming up or on light weights, conversation between lifts is ok; once the lifts get heavy, let them focus on the task at hand.
Rule 3: Be aware of your surroundings (both lifters and non-lifters). If you are going to lift, be mindful of where LeanFit or WOD is happening and do not set up your barbell right in the middle of it. On the same note, if you are doing LeanFit or WOD, be aware of where the lifters are and do not set up your stuff in a space where weights are being dropped. Also, when anyone is lifting, if you are transitioning between exercises on a WOD, be careful where you walk – lifters will move weight overhead or drop weight, and you don’t want to walk into it.

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#squattest #squattest

It’s your turn to take a run at the #squattest: Hands together, knees together, feet together, and SQUAT. How low can you go and keep your torso upright??

Use the test to find weaknesses in your mobility, whether it’s ankle or hip mobility or weakness in the overhead position. Once you’ve identified the weakness, work on it diligently; retest in a couple of weeks and look for improvements. Why? Improvements in mobility will directly translate into improvements in your lift. TIGHTNESS INHIBITS STRENGTH.

Got a picture of your #squattest? Post it on our facebook page (CrossFit Seven) or on instagram, with hashtag #squattest. Let’s see what you’ve got!

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Monday WOD, July 21, 2014

Posted on 20. Jul, 2014 by .

8

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:
1 rep-max Front Squat

WOD:
For time:

40 Burpee pull-ups
40 Weighted sit-ups (25 lb./15 lb.)
40 Russian twists
40 Burpee pull-ups

Post loads and time to comments.

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Olympics We are starting a new 11-week STRENGTH CYCLE with CF7 WODs. Today is day 1. HOORAY!

In the strength cycle, you will see some of the same lifts week after week (like front squats). It is important to stick with the program and not deviate into what you “feel like you should be doing.” Trust the program, and the results will follow. In 11 weeks, you will be stronger, and you will feel your lifts improve.

You also will be sore. Like deep in your joints sore. Listen to your body and take rest days when you need them. You make greater gains by allowing your body to rest and recover than you do by lifting heavy every day. Pay attention to the volume, and when your body is screaming at you to rest, REST. If you keep pushing, you will get hurt.

Lastly, for best results, keep good records. Write down what you lift each day, either log here or in a journal. And, in order to make gains, you have to know where you are starting. Write down your 1RM for front squats, back squats, clean, clean and jerk, snatch, and press. Everything in the cycle will work off of these numbers, and each week, you will be calculating a percentage to work with based on YOUR maxes. If you come to WOD and “guess” at an amount of weight to work with, you won’t see the best gains. Same is true if you ask the coach, “how heavy is that for me?” — at best, the coach can make a pretty good guess, but it’s still a guess (and goes back to you might not make the same gains). This does not mean “do not communicate with the coach or ask questions” — it simply means “come prepared knowing what you are going to lift.”

Most of all, HAVE FUN!!! The next 11 weeks are an opportunity for you to dial in technique and improve your strength. We will post explanations each day on rep schemes, videos and notes you need to know for that particular day’s strength portion. If you have questions, please post to comments.

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Friday WOD, July 18, 2014

Posted on 17. Jul, 2014 by .

3

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 3-3-3-3-3-3-3 at 75% of 1RM

WOD:
5 rounds, as fast as possible, of:
300m Row
8 Hang power cleans (135 lb./95 lb.)
5 Burpee box jumps
2 Ring muscle ups
Rest 3 minutes

Post loads and time to comments.

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Mike Rowe discusses grilling

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WWII vet forms unlikely friendship with preschooler, WFAA News

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Thursday WOD, July 17, 2014

Posted on 16. Jul, 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:
Accumulate 400m of front rack kettle bell walk (53 lb./35 lb.) + Farmers carry (alternating)

WOD:
3x 800m Run with 3 minute rest between runs
(while resting you must accumulate 1 minute of handstand hold against wall)

Post splits to comments.

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toes to bar Kipping Toes to Bar, CrossFit Invictus

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