Wednesday WOD, April 18, 2012
Posted on 17. Apr, 2012 by Amie.
Warm up:
3 rounds of:
10 Squats
10 Push ups
5 Pull ups
5 Bar presses
Strength:
Back squat 2-2-2-2-2
WOD:
Tabata sit ups, squats, double unders, burpees
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are sit-ups, the second 8 are squats, the third 8 intervals are double-unders, and finally, the last 8 intervals are burpees. There is no rest between exercises.
Post score to comments.
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Sugar In Food: 8 Eats With More Than A Twinkie, Huffington Post
School lunch ideas, Everyday Paleo
Paleo pineapple crock pot ribs, Paleo Pot
I made these last week, and they are super easy and super delicious! There weren’t fresh pineapples available in the store, so I bought canned pineapple. I made sure to read the ingredients and not get a can with any sugar or corn syrup. I added the whole can (juice and all), and the ribs were pretty tasty!
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Tuesday WOD, April 17, 2012
Posted on 16. Apr, 2012 by Amie.
Warm up:
3 rounds of:
10 Squats
5 Burpees
200m Run
Skill/Gymnastics:
Handstand hand positioning /kipping
WOD:
For time:
50 Handstand push ups (every time you come off the wall, you have to do 1 rope climb and run 100m)
Post time to comments.
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Caine’s Arcade, LA Times
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REST
“If you’re eating appropriately and getting enough rest, you don’t need to train all day. All the work’s happening when you’re outside of the gym.”
You might say rest days are a necessary evil. You either love them or hate them, and more often than not, we all avoid them for fear of “missing out”. The end fact remains, we all have to learn to respect rest days because one or another, your body will find a way to rest.
I had to learn the hard way that injuries are your body’s way of forcing you to rest. I was hurt for a long time, and it wasn’t until I shut down all WODs and gave my body time to heal that I actually began my trek back into CrossFit. And the biggest lesson I learned was to listen to my body….when it’s time to rest, rest. I learned I can either rest voluntarily, or an injury will force me to rest, but one way or another, rest will come.
Last week, I was tired. I hadn’t slept well, and any WOD I did, I came in far beyond last place. I was going through the motions, and my body was screaming at me it was time to rest. For the past four months, I increased the amount of WODs I did per week, increasing the intensity and volume in prep for the Open. I made great gains in that time, and I took rest as needed. Last week, I realized, I was tired, really tired, and the time for rest had arrived.
On Tuesday, I went to the gym, though tired, ready to tackle 800m runs, walking lunges, and pushups. While I was warming up, my mind and body kept telling me to quit. And, I didn’t listen.
I convinced myself that once I started and got warmed up, it wouldn’t be so bad. I convinced myself my legs would work just fine. I convinced myself that though my feet have really been bothering me, 800m runs wouldn’t be so bad. I also convinced myself that the bar was a light weight, so walking lunges would be no big deal, and push-ups would be easy.
I have a feeling you know exactly where I was at because there have been times when you too convinced yourself the WOD would be just fine.
The entire WOD, I was slow. Slow as in, you could have used a sun dial to keep track of my WOD time. I didn’t necessarily want to quit, but my body wouldn’t catch up to what my mind was trying to convince it to do. It was time for rest.
The result….I took an entire week off. It wasn’t easy, especially when my all-time favorite movement popped up on Thursday. I wanted to overhead squat, but I had committed to rest. When I had almost convinced myself to lift, Kelly reminded me the OHS would come up again and was exactly what I needed to hear.
The time off was just what I needed. I didn’t realize just how tired I was until I stopped moving at such a fast pace. I took a nap every day and was still in bed by 8pm (be jealous 
). I also felt better than I had in a long, long time.
My advice: take a rest day or week soon. Great gains are made away from the gym, as they are in WOD.
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Monday WOD, April 16, 2012
Posted on 15. Apr, 2012 by Amie.
Warm up:
3 rounds of:
10 Squats
10 Push ups
5 Pull ups
5 Bar presses
Strength:
Every minute on the minute for 10 minutes do 1 clean @ 90% 1 rep max
WOD:
3 rounds of “Hammer”
5 Power cleans (135 lb./95 lb.)
10 Front squats
5 Jerks
20 Pull ups
Rest 90 seconds
Post time of each round to comments.
U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.
He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.
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We posted a video back in January of Naim Suleymanoglu. Suleymanoglu is pound-for-pound, the strongest weightlifter ever. He’s 4’8″ tall and is the second man in the world to clean and jerk three times his body weight.
I saw the video below this week of Suleymanoglu’s training – He is a 64 kg (141 lbs) lifter, snatching 145 kg (319 lb.), jerking 180 kg (396 lb.) and front squatting 190 kg (418 lb.) for two reps, almost triple his body weight. AMAZING. Note how he moves his elbows up and in right before he descends in the front squat.
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Rummy’s son, Eli, had fun on the rings and rope recently….looks like future CF7 Games competitor in the making!
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Regionals info!
Posted on 15. Apr, 2012 by Amie.
CF7 has been officially invited as a team to move on to the South Central Regionals!
South Central Regionals
April 27 – 29, 2012 from 8 am to 7 pm
Freeman Coliseum
3201 East Houston Street, San Antonio, Texas 78219
Tickets are now on sale. Click here to purchase them.
We have also reserved a block of hotel rooms at The Hotel Contessa on the Riverwalk. Here are the details:
The group block for the “Crossfit Seven Group Block” is active in our reservations system. Guests are welcome to begin making their reservations by contacting our toll free # 866-435-0900 and mention they are with the “CrossFit Seven Group Block” when booking. In addition, guests may also make their reservations online at our website The Hotel Contessa and utilize attendance code: 282427.
Make your reservations and ticket purchases today!
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Friday WOD, April 13, 2012
Posted on 12. Apr, 2012 by Amie.
Warm up:
10 Kettlebell swings
10 Push ups
100m Run
WOD:
5 rounds for time of:
400m Run
Max pull ups (round is over when you fall off the bar)
Post time and number of pull-ups to comments.
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15 things you should give up in order to be happy
Collection of Paleo blogs, Paleo on a Budget
Joy in the Congo: A musical miracle
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