The 30 Day Paleo Challenge...

          Ok everyone so here it is,  Wednesday is the start of our CrossFit Seven Cities 30 day Paleo Challenge.  Before pictures and starting weight will be taken Wednesday and Thursday of everyone who is participating.  The winner will be picked by myself and Garrett at the conclusion of the challenge.  The winner will be picked based on the person who obtained the best level of fitness gains(ie weight loss, time off our the benchmark, weight added to back squat).  The benchmark we will be using is "CINDY." Our lift will be a one rep max on Back Squat.  Also we will be doing a mile run test, all these will be checked at the end of the challenge.  Ok everyone so google "The Paleo Diet," find all the paleo info. you can find.  Here's a few we use:
1. thepaleolifestyle.com
2. everydaypaleo.com
3. thefuel-thefood.blogspot.com (also located on our website crossfitsevencities.com)
4. Our favorite book to use "The Paleo Diet" by: Rob Wolfe
It's starts tommorrow Wednesday so lets get ready!

 

Memorial Day...

Ok everyone, no class today because of the holiday.  See everyone back on Wednesday.  Remember our 30 Day Paleo Challenge starts this Wednesday.  Our challenge testing criteria will be posted this evening.  Also the new class schedule starts this Wednesday, the added classes have been posted on the blackboard located at the back of the gym.  Enjoy your holiday!

 

Team Sunday...

Teams of 2 must complete:

75 Overhead step ups (95/65)
50 Overhead squats
50 Burpee Ball Passes
* only one team member working at a time

Remember the Paleo Challenge Starts June 1, are you ready?

Thursday May 26th

COE
10 Rounds
10 Thrusters (95/65)
10 Ring Push Ups

 For Some this will be your first Hero WOD. Just get in, focus and do the work.This is not a sprint, like Fran. Start piling up the numbers and move towards the goal.

Sgt Keith Coe.

 Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

Wed May 25th

The Power:
 Front Squat Max in 20 minutes

The MetCon
10 minute AMRAP
10 Burpees
10 Push Press (75/45)*
 *fight team  95

This is the plan. If there is a Power issue, as happened yesterday, we will be outside, swinging KettleBells!

Today's Quote:
"Whoever knows he is deep strives for clarity; whoever would like to appear deep to the crowd, strives for obscurity. For the crowd considers anything deep if only it cannot see to the bottom: the crowd is so timid and afraid of going into the water."  - Friedrich Nietzsche (Aphorism 173 The Gay Science)
 

A new week...!

Time for a interval workout!

3 Rounds of 5 stations 1 minute per station:

1. Wall Balls (20/14)
2. Box jumps
3. Ring Dips
4. Pullups
5. Plate Pushups
*1 minute rest after each round*

*Make sure  to check out the new paleo blog, the link is located on our crossfitsevencities.com front page.*

Sunday fun day...

Today's workout will not be a team WOD but still just as entertaining!

20min AMRAP

6 Power Cleans (155/115)
12 Pushups
18 Squats

                                                                  "Meet our friend Pukie The Clown"

Snatch Crazy...

7 Rounds

7 Power Snatchs (95/65)
7 Snatch Balance
7 Overhead Squats
for time...

3...2...1... GO!

Don't forget if you have not signed up for your fundamentals course and you haven't done one yet get with Cody or Garrett to sign up for one. Our first fundamentals course will be held this Saturday @ 10am space is still available.

Dead Wednesday...

Today is a strength bias day...

Part one:

Deadlift 5-5-5-5-5
*rest 5 min.

Part two:

50 pushup buy in...
400m run
30 thrusters (75/45)
400m run

ENJOY...!!!

Monday May 16th

Clean House

Run 400m
then...
40 Med Ball Clean (20/14)
40 Push Ups
30 Med Ball Clean
30 Push Ups
20 Med Ball Clean
20 Push Ups
10 Med Ball Clean
10 Push Ups
15 Chest to Bar Pullups

Fundamentals Course Sign Up is posted. If you think you need to sign up speak to Garrett or Cody.
New Schedule, with open gym time on Saturday, will start June 1st. Check the site for details.

Today's Quote: "Moderation is surely a kind of order, the mastery of certain kinds of pleasures and desires" Plato "Republic" (430d)

www.crossfitsevencities.com

Team Sunday

Today's Fun:

3 Events/ 2 member team

2 min. max tire flips
3 min. max distance partner "fireman carry"
5 min. 1 point for box jumps/ 2 points for clean and jerks (135/95)

What a bear!

"The Bushido Bear"

*MAX PLANK HOLD*
9min. amrap
Power clean
Front Squat
Push Press
Back Squat
Behind the neck split jerk
*MAX PLANK HOLD*
(weight and rep scheme will be discussed in class)

FYI- We will be beginning our first paleo challenge on June 1 to go along with our new schedule with our added classes. Be sure to tell your trainer if you are interested in participating.  It will be at no cost to current members.  The challenge will be 60 days and will consist of specific tests and a mile run test. Before and after pictures will be taken along with before and after measurements and weight.

May 9th

The Dirty 30
Complete 30 repetitions of each of the following movements for time.

DeadLift @ Body Weight
Pullups
Situps
PushPress (65/45)
Diagonal Plate Snatch  (45/25)
Xeres Lunges (45/25) 60 total
Plate Squat (45/25)

The CrossFit Seven Cities home site is under construction and will be adding content in the coming weeks. The daily WOD BLOG will stay here. Post time and BW to comments.

Sunday may 8th

Mother's Day!
Team WOD

20 minute AMRAP:
3 Burpees
6 Pushups
9 Box Jumps

Break into two person teams.Alternate movements the entire time. Each individual must finish their movement before partner can start the next movement. ex. Partner "A" does burpees and then rests while Partner "B" does Pushups. Partner "B" then rests while "A" does box jumps.


"Mother's Ol' Fashioned Tire Flippin' Contest."

2 min max tire flips!After the WOD, for anyone who wants to compete.

the 5th of may

would you guys like this hung at the gym?

Thursday: Power Day

Thrusters 6x2
(Heavy thrusters: focus on full extension at the top and closing the hip at the bottom. This blends into the squat clinic we conducted yesterday. the drive from the bottom works, effectively, as the dip drive in a push press. Speed is equal to power.

The Circuit:
20-15-10-5
Toes to Bar
BallSlams
rest 5 minutes before moving into the metcon. 15 minute time cap on the Thrusters. So get moving.

Wednesday May 4th

Time for Class

Squat Clinic:
The basics of the air squat: mobility, mechanics, Range of Motion and resolution. Some of us have issues with mobility and even getting into a full air squat position. Others of us just need work on understanding the body position so that every repetition  is full and complete. We are going to spend the first half of class today partnering up and running through a series of drills, stretches and fixes to get these essential mechanics down. Improper mechanics of mobility in the Air squat affects more than just a single movement. Unlocking the hip mobility required is a watershed in the development of posterior chain development, thoratic strength and mid-line stabilization. In other words. this is important. Also...
GRACE:
30 Clean and Jerks for Time (135/95)
5pm group will do the WOD first and then participate in the Squat Clinic. 530pm will do the clinic first.

Today's Quote:"If a man insisted always on being serious, and never allowed himself a bit of fun and relaxation, he would go mad or become unstable without knowing it." Herodotus (The Histories)
 

Monday...

Today's workout

10 KBS
800m Run
10 KBS
3 min rest
15 KBS
400m Run
15 KBS
3 min rest
400m Sprint
There are 2 scores: total time from start to finish and the last 400 m sprint