CrossFit Seven

Monday WOD, August 23, 2010

Posted on 22. Aug, 2010 by Amie.

Rack jerk 1-1-1-1-1
followed by 200m Walking lunges.

Jerk can be front or back loaded. Post loads to comments.

Happy First Day of School!

What better way to celebrate the start of a new school year than by watching a group of kids lifting heavy! (When the kids get to clean and jerk, watch their feet, especially on the recovery of the jerk – all of the kids recover properly by stepping back with the lead foot and then stepping forward with the back foot. This method ensures the weight does not shift and stays properly centered over their body.)

Don’t forget if you have previously completed a CrossFit Level 1 certification, you must now take the Level 1 test to maintain your certification. There are two upcoming tests: Sunday, September 19 in Allen and Sunday, October 24 at GSX. It is free to register for the test (first time test takers); once you register for the test, HQ will send you a link that includes the material being tested. The tests are administered on the last day of Level 1 certification courses and are scored on site. You must take and pass the test prior to December 2011 to maintain your CrossFit trainer certification. There is a FAQ link on each registration link.

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Friday WOD, August 20, 2010

Posted on 19. Aug, 2010 by Amie.

For time:
400m Run
25 Burpees
400m Run
25 Pushups
400m Run
25 Overhead Squats (95 lb./65 lb.)

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Justice with Michael Sandel is one of the most interesting and unique classrooms to experience. I’ve seen most all of the episodes online and consequently, have had some of the same discussions in my classroom with my students. It’s interesting to find out how far people are willing to stretch (or in some cases not) their moral compass and then defend their choices…..watch an episode and post thoughts to comments.

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Joke of the day:
“So I said to the Gym instructor “Can you teach me to do the splits?” He said “How flexible are you?” I said ‘I can’t make Tuesdays’.”

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Thursday WOD, August 19, 2010

Posted on 18. Aug, 2010 by Amie.

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR
“Lean Cindy”
Complete as many rounds in 20 minutes as you can of:
Two rounds of Cindy: 5 Pull-ups, 10 Push-ups, 15 Squats
400m Run

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Compare to May 18 (Cindy) or January 22 (Cindy or Mary). “Lean Cindy” is new – it’s a WOD designed for athletes who are working on leaning out.

Post your choice of girls and rounds completed to comments.

People ask Ryan all of the time about new classes, more equipment, etc. Great news is on the horizon!! Additional classes will be added very soon, along with several other great new goodies!! Stay tuned for more details!!

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Wednesday WOD, August 18, 2010

Posted on 17. Aug, 2010 by Amie.

Five rounds for time of:
5 Back Squats
5 Presses
5 Deadlifts
25 Situps

More WOD details will be explained when you arrive for class. Post time to comments.

Lewis Pugh’s mind-shifting Everest swim

Post thoughts to comments.

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Tuesday WOD, August 17, 2010

Posted on 16. Aug, 2010 by Amie.

Seven rounds for time of:
200m Run
10 Kettlebell Snatch, right arm (1.5 pood/1 pood)
10 Kettlebell Snatch, left arm
5 L-Sit Pullups

Post time to comments.

Kelton Research conducted a poll for Nutrisystem asking what would people give up for the summer in exchange for a flat stomach. A total of 1,001 participated to show interesting results:

• Three-quarters of both men and women would have been willing to give up something — such as watching TV, shopping, using a cellphone or computer for the summer — for a flat tummy.

• Almost half say they don’t diet because they don’t want to give up their favorite foods.

• About a third don’t want the inconvenience of dieting, and a quarter don’t want to deal with the stress.

Post thoughts to comments.

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