Happy Halloween.....

Every Monday at CF7C we will be doing a CrossFit Benchmark WOD for the next month so let's have some fun with it. Today marks the return of "Fran!"

"Fran"
21-15-9
Thrusters (95/65)
Pullups

Happy Halloween!

The last Sunday...

Ok everyone this will the last team Sunday open WOD. The new CF7C schedule starts November 1. Be sure to check the about tab on crossfitsevencities.com for the new schedule info.

Teams of two will complete:

Each member will complete 10 burpees at the beginning to start the workout. Then....
75 overhead lunges (45/25)
400m run (both members together)
75 hand release pushups
400m run (both members together)
Then each member will complete 10 burpees to finish the workout.

Mainsite WOD.....

Ok everyone, let's make sure we congratulate Brandi and Dianna on their first kipping pullups, and Megan on her first strict pullup.  These ladies have been working hard and have reached a goal they have been working toward.  Sky is the limit everyone keep charging!

Today's WOD:

21-15-9

Right arm Kettle Bell Snatch (1.5pood/1pood)
Left arm Kettle Bell Snatch (1.5pood/1pood)
Pullups

for time....

Yay Burpees!!

5 Rounds

10 Front Squats (135/95)
10 Burpees

for time...



"He who conquers others is strong; he who conquers himself is mighty" ~ Lao Tzu

Tues Oct 25th

Wendler DeLoad:Push Press 3x 10

then...
"Jules"
20min AMRAP of
7 PullUps
14 Med Ball Cleans
21 Lunges
at the 10min Mark: 50 SitUps


"we should consider every day lost on which we have not danced at least once. And we should call every truth false which was not accompanied by at least one laugh."- Friedrich Nietzsche

Monday October 24th

Monday DeLoad!?

Today is the first "deload" cycle of the wendler system.
 Lighter weight strict form
Wendler: DeadLift 3x10
then...

7 rounds of
7 Thrusters
14 Pushups

"Never discourage anyone... who continually makes progress, no matter how slow" - Plato

Sunday! Team WOD is back.
teams of 2 will run thru a series of challenges.
See you @ 11.
There will be
deadlift
Push press
Running
Toes 2bar
And more

Friday 21st Oct.

No class today. 1 pm is canceled.
 Run a 5k.
Take a run.
time it. Log it.

Get Heavy!

-Strength-
5-3-1
Back Squat

-The Metcon-
30-20-10
Push Press (75/45)
Box Jumps
Situps

-Extra Credit-
30 Strict Pullups

Oly time!!!

-Stength-
1-1-1-1-1-1
Clean & Jerk

-Metcon-
400m run
80 Hand Release Pushups

Check this video out. 

It's a new week...

-5-3-1-
Snatch Grip Deadlift

-The Metcon-

7 min. AMRAP
3 Wall Walks
5 Half Burpees
7 Toes to Bar

Carry me!!!

Teams of two must complete...

400m Fireman carry
100 overhead step ups (95/65)
400m Partner Barbell Carry (95/65)


Enjoy!!!

Thurday Oct 12th

No Wendler lift today: are you excited or disappointed?

Skill work 15min: handstands and pistols

15min AMRAP:
6 Knees 2 Elbows
8 Power Cleans (95/65)
10 Wide Push Ups

"Be. Here. Now." Ram Dass

Wednesday Oct 12th

Power:
Front Squat: 5-3-1

MetCon:
 20 Wall ball Shots
then..
3 Rounds of
10 Pull Ups
15 KBS
then...
20 Med Ball Cleans

“He who controls others may be powerful, but he who has mastered himself is mightier still." Lao Tzu

Wendler Time!

Today's Workout:

*Strength:  Strict Shoulder Press 5-3-1

 *Metcon:
  3 Rounds
400m run
10 Burpees
10 KB/DB Snatch (5 per arm,choose your own weight)


This is called the CrossFit pyramid, this is what CrossFit is for and what its all about.

Monday....

Today's Workout:
*5-3-1
Deadlift
*10 Rounds of....
"Cindy"

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Sunday Throwdown....

Today's Workout:

Part one:
4 Rounds
7 Hang Cleans (135/95)
14 Ring Dips
21 Box Jumps
rest 1 minute between rounds...

NO CLASS TODAY CF7C!

Today's Workout:

Run a 5k!!!

*No class today CF7C due to Cody, Kenny, and Terrence aka.  "Mini Beast" attending EFC9 weigh-ins, wish them luck!
*Come out and support your fellow CF7C trainers/athletes and Bushido MMA warriors this Friday at 7:30!


SEE EVERYONE THERE!

Wednesday Oct 5th

Wendler Cycle: Day 3

ready?

Back Squat 5-3-1

MetCon:
3 Rounds for time
30 Lunges
15 KBS
5 Chin Ups
pick weight for kettle bell swings.

NO CLASS THURSDAY or FRIDAY.
For EFC9.
Let's all get out there and Support our fighters Cody, Terrence and Kenny!

"Do not weep. Do not wax indignant. Understand"- Spinoza

Tuesday October 4th

Wendler Cycle Day 2
Push Press: 5-3-1

MetCon:
3 revolutions of:
 1 min Plank Cycle
w/ 3 Burpees EMOTM
Class vote will determine penalty!

Today continues the Wendler Cycle. plan and go for 1 rep Max accordingly.
The MetCon is the Plank Cycle. Front/Left Side/Back/ Right Side 1 Minute in each position. At the start of each minute perform 3 Burpees and be back in plank before 10 seconds has passed.

"Happiness lies in the joy of achievement and the thrill of creative effort. -Franklin D. Roosevelt

Monday Oct 3rd

Monday: Wendler Cycle begins!
Strength:
 Deadlift 5-3-1

MetCon:
15 min AMRAP:
10 Ring Dips
10 Squat Jumps
200m Sprint

The Wendler System is a power lifting methodology designed to increase pure strength over time. We will be focusing on three lifts during this period. Deadlift, back squat and push press. We have been prepping for this cycle the last two weeks. The rep scheme requires you to warmup then perform sets of 5-3-1 the last set you will go for a one rep max each time. The next time this lift is required you will add 5 pounds to each set and perform the same rep scheme. For our overall abilities this development is important in order to train the central nervous system to adapt to larger loads. For example if your one rep max of deadlift is 235 then 20 reps at 215 is very heavy, but if your max is 500... not heavy at all. We will be running through a weekly mini-cycle inside of Wendler to attempt riding the super-adaptive wave of power lifting to improve our numbers. Each cycle is four weeks long with the last week being a de-loading phase. The plan is to run three cycles of Wendler. If you have any questions feel free to speak to me (Garrett) after class email or text me.  Should be both interesting and fun.

Sunday! Team WOD

The Team WOD is Back!

Teams of 2 Complete the following. with 5 minutes rest between

MetCon A:
5 Rounds of
10 Front Squats @ 135/95
20 Chin Ups
the bar cannot touch the ground once the WOD starts! Score is time to complete

MetCon B:
8 min AMRAP
Burpee Broad Jump Roll 30m
Wall Ball Shots (20/14)
one member will perform WBS while the other Burpees the distance. Score is # of Wall Balls

"Life itself is neither a good nor an evil: life is where good or evil find a place, depending on how you make it for them."-Seneca