Workout of the Day

Saturday, May 09, 2009

HQ WOD
Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

CF FTW WOD
Four rounds for time of:
Deadlift 185 lbs
GHD Sit-Ups 20 reps
20" box jumps 20 reps

Post time to comments

"CrossFit makes me sleep like a baby"

Workout of the Day

Friday, May 08, 2009

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Our WOD for Friday will either be Grace as prescribed or a scaling of it to work on skill mastery and movement patterns.  We ahve been working on medicine ball cleans, wall ball, thrusters, front squats, squats, deadlifts, etc, and these are all progressional movements to the compound movement of a clean and jerk. So, get ready to work on some Clean and Jerks, love me some olympic lifts! Form, form, form!!!

Also, Dutch Lowy is teaching a 6 week Olympic Lifting class at CrossFit Seven in the downtown area.  Dutch is obviously an accomplished CrossFit athlete and great teacher/trainer of the Olympic Lifting techniques.  He will hold class on Tues-Thurs evenings at 7pm starting approx. May 19th-June 25th. For more information, contact our office and we will get you in contact with him to schedule for the class.  The cost will be 150.00.


Patrick Water's Clean and Jerk PR

Workout of the Day

Thursday, May 07, 2009

HQ WOD
Rest Day

CF FTW WOD
400 meter run
60 feet of long jumps
10 medicine ball thrusters
400 meter run
40 feet of long jumps
15 medicine ball thrusters
400 meter run
20 feet of long jumps
20 medicine ball thrusters

Post time and medicine ball weight to comments

"First Full Outdoor WOD @ CF FTW"

"Love me some Burpees"

"Love me some wall ball"

Way to go to our members! You rock!!! Check out all the new pics loaded in the gallery under classes.  Also, if we don't have your picture in the membership section yet, please let us know at the next WOD you attend.  We are fired up with how things are going.  Our membership spoke, and we listened! Starting next week, we will be holding a Tues/Thurs 4:00 WOD class for the Beginner-Intermediate members. Matt McCraney will be assisting us with those classes.  Matt is an Air Force Academy graduate, engineer, and level 1 certified CrossFit Coach! We are fired up about having him help us expand our schedule. Also, keep talking up the GRAND OPENING on MAY 16TH! Invite your friends and family. Click the link on the home page to get more details.

Thanks again for everyone's effort! You guys make it easy being your coach!
               

Wednesday, May 06, 2009

HQ WOD
Push Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Congrats to those members who attended the Elements class yesterday! Also, some members were wanting the macro-nutrient measurements again for their transformation into the Zone! Here it is!

Protien=7g=1 block
Carbohydrates=9g=1 block
Fats=1.5-3.0g=1 block

Use these conversion measurements when using the block calculator found on the Zone website link on the homepage.

"Love me some Pull-Ups"

Workout of the Day

Tuesday, May 05, 2009

HQ WOD
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

CF FTW WOD
4 Rounds for time
400 meter run
5 Muscle-Ups
If you cannot perform muscle-ups, do 15 dips, 15 pull-ups to substitute for 5 muscle-ups.
Post time to comments

"Form first"-If you are new to CrossFit and do not feel comfortable with some of the movements used for the power and olympic lifts, work on your form with the PVC/Wood and progress to the bar.  Ask your coach to assess your form and if needed schedule a skill training.

We are working on posting two new classes and getting the details ironed out.  Thanks for being patient with us! Also, this week and weekend, if the weather permits, we will be doing outside WOD's out back.  Cant wait to test the great outdoors!

Workout of the Day

Monday, May 04, 2009

HQ WOD
Front Squats
3-3-3-3-3 reps
Post loads to comments

CF FTW WOD
4 Rounds for time
Front squats 10 reps 95/65lbs
Kettlebell Swings 15 reps 1.5 pood
GHD Back Extensions 20 reps
Post time to comments

Congrats to Dutch Lowy for winning the Southwest Regional Qualifier for the 2009 CrossFit Games!

Workout of the Day

Sunday, May 03, 2009

Rest Day

For those members who participated in Elements 2 Class yesterday, here is your homework for the nutrition section;

1. Read the nutrition section of your performance journal
2. Familiarize yourself with the different macronutrients-Protiens, Carbohydrates, Fats and select 3-5 from eac group that you prefer
3. Go to the zone link and create a login and calculate your blocks
4. Journal your food in your performance journal
5. Work on eating smaller portions and more frequently 5-6x per day

Thanks to all of the members yesterday for giving their all in the WOD! Everyone did a great job for maintaining intensity and finishing strong! AMRAP workouts can be mentally daunting, but finding a rhythm and just keeping the body moving is the key.

 

SouthWest Regional Qualifier

Workout of the Day

Saturday, May 02, 2009

HQ WOD
"Hansen"
5 Rounds for time of;
2 Pood Kettlebell swing, 30 reps
30 Burpees
30 GHD Sit-ups
Post time to comments

CF FTW WOD
AMRAP in 20 min
5 Pull-Ups
5 Burpees
5 20" Box Jumps
5 Handstand Push-Ups
Post number of rounds to comments

"Pony Tail GHD Sit-Ups"

Remember to mark your calendars for May 16th 9am-1pm for our Grand Opening!  We are giving away free food and stuff! Invite anyone who might be interested in CrossFitting. We will have a Demo WOD at 10 am that morning.

Friday, May 01, 2009

HQ WOD - "Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

CF FTW WOD:
Three rounds for time;
100 ft. Heavy Bag Carry (50 lbs.)
GHD Back Extensions 20
Pull-Ups 20

"Before"

"During"

"After"  This is CrossFit, this is who we are!