03.01.13 Friday

*Don't forget about the Throwdown on Saturday at CrossFit Norfolk! Still time to sign up!

--BETTER--
20-15-10
Deadlifts (225/155)
25-20-15
Ring Rows

02.28.13 Thursday

--BETTER--
200m Run
30 Burpees
40 Squats
50 Double Unders
400m Run
40 Squats
30 Burpees
200m Run

--SKILL--
10 min to work on Handstand Holds

02.27.13 Wednesday

SIGN UP FOR THE CROSSFIT GAMES OPEN. See where you fall, it's fun trust me. You've worked so hard all year and you are ready. Make it happen.

games.crossfit.com

--STRONGER--
Front Squat
2x5 @55%
1x5 @60%
2x3 @65%

--BETTER--
10 min AMRAP
10 OHS (95/65)
10 Box Jumps (24"/20")

02.26.13 Tuesday

--STRONGER--
15 min Practice Clean and Jerk
(Not working towards a max)

--BETTER--
3 Rounds
30 Squats
15 Power Cleans (135/95)
15 Pull-ups

02.25.13 Monday

The Coaches had an awesome weekend and we are back and eager to teach! Hope everyone is ready to learn. Just a reminder the games open is about 10 days away, we will be deloading this week and rolling right into the open. Also on a side note I (Coach Cody) will be every once in a while posting my own personal programming for the day. All folks competing in the open are welcome to try it. Just to give you a taste of the volume your coaches do daily.

--STRONGER--
15 min Practice Squat Snatch
(Not working towards a max)

--BETTER--
5 Rounds
100m Run
14 KB Snatch (7 each arm)
12 Goblet Squats
*Rest 1 min. Between rounds

(Coach Cody's Strength Programming)

1) Establish a 1RM Snatch (15min)

2a) 3x3 Snatch Pull (stop@knee)
*heaviest possible
2b) 3x5 Seated KB Press
*heaviest possible

3) HBBS 2x5@75%
2x2@85%
2x1@95%

02.23.13 Saturday

Coaches choice today folks come get in a lift and fun Metcon! Coach Christian is holding down the fort some come get one in and start that weekend off right!

And I heard about all the Pr's....... Keep it coming. Show up, do the work, get results, go home happy!

02.22.13 Friday

--STRONGER/BETTER--
"CrossFit Total"
1RM Strict Press
1RM Back Squat
1RM Deadlift

*This is the first time we've ever done the CF Total at CF7C so let's make the coaches proud and bust out some big number. Your score is the "lb's" total added together. Strict Press+Back Squat+Deadlift=CF Total!

Coach Van at Team Grit...

02.21.13 Thursday

--BETTER--
20 min amrap
15 OH Lunges (45/25)
30 Double Unders
15 Power Cleans (115/75)

02.20.13 Wednesday

--STRONGER--
Front Squat
1x5@75%
1x5@80%
2x3@85%
1x1@90%

--BETTER--
"Helen"
3 Rounds
400m Run
21 KBS
12 Pull-ups

02.19.13 Tuesday

--STRONGER--
5x2 Deadlift + 1 Power Clean
(Heaviest possible)

--BETTER--
4 Rounds
16 KB Snatch
15 V-ups

02.18.13 Monday

Happy Presidents' Day! Or atleast I think that's what today is, CF7C had a good showing at Team Grit thanks to those who made it out. We finished 14th and 16th out of 34 teams. Not bad but you know me (Coach Cody) I like to win! That bein said here's our work:

--STRONGER--
5x2 Snatch Deadlift + 1 Power Snatch (heaviest possible)

--BETTER--
3 Rounds
20 Back Squats (135/95)
400m Run

02.16.13 Closed for Team Grit

Come out and support your coaches at 9:30am at the Hampton convention center in this years Team Grit Competition! There will be an open gym tomorrow (Sunday) look out on the Facebook for the time it will go down! See everyone tomorrow!

02.15.13 Friday

*THE GYM WILL BE CLOSED SATURDAY FOR TEAM GRIT. Come out to the Health and fitness expo at the Hampton Convention center to support!!!

--BETTER--
"Annie"
50-40-30-20-10
Double Unders
Sit-ups

02.14.13 Thursday

Happy Valentines Day!

--BETTER--
15 min amrap
15 Power Snatch (75/55)
30 Double Unders
(Scaled: 60 singles)

02.13.13 Wednesday

--STRONGER--
Front Squat
2x5 @75%
2x3 @80%
1x2 @85%
1x1 @90%

--BETTER--
6 Rounds
6 Burpees
12 KBS (53/35)
18 Walking Lunges

02.12.13 Tuesday

TEAM GRIT this Saturday come out and support!

--STRONGER--
15 min to find a heavy 3 position Clean (any style)

--BETTER--
8 Rounds
10 Deadlifts (135/95)
15 Push-ups

02.11.13 Monday

--STRONGER--
15 min to find a heavy 3 Position Snatch (any style)

--BETTER--
5 Rounds
7 OHS (95/65)
7 OTB Box Jumps (24"/20")

02.09.13 Saturday

Today's WOD will be of the Coaches Choice style. Maybe we will come up with something dreadful being it's Noah's friggin birthday!!! Noah's 4yrs old today, so lets celebrate!!! WOD style!

02.08.13 Friday

News:
1) CF7C beginners class today (Friday) @5:30.
2) Team Grit Next Saturday
3) Reebok CrossFit Open registration has begun. Have you signed up yet?


--STRONGER--
Part one:
7min to find 2RM Hang Snatch
rest 5 min.

Part two:
5 Rounds
10 Power Snatch (95/65)
15 Med Ball Front Squats (20/14)

02.07.13 Thursday

News:
1) Beginner CF this Friday@5:30pm
2) New blog site: crossfitsevencities.blogspot.com

--BETTER--
5 Rounds
20 Goblet Squat (choose#)
15 KBS
10 Burpees (to a plate)



True?

02.06.13 Wednesday

-NEWS-
1) Beginner CF this Friday @5:30pm
2) 2013 Reebok CrossFit Games Open registration has begun!

--STRONGER--
5x3 Pause Front Squats (3RM)

--BETTER--
3 min ME Ring Rows
rest 60 sec.
3 min ME Sit-ups
rest 60 sec.
3 min ME KB SDHP

Wanna put this on your Lap Top?

02.05.13 Tuesday

NOTES:
- Beginner CF this Friday @5:30pm
- 2013 Reebok CF Games Registration is now open

--STRONGER--
1 Deadlift +1 Squat Clean+1 Hang Squat Clean (15min. Heaviest)

--BETTER--
12 min. Amrap
200m Med Ball Run (20/14)
10 H.R. Push-ups
14 KBS (choose#)

01.04.13 Monday

The Games Open is getting closer people! If you are able I expect you to compete and represent CF7C. It's a new week so set new goals and get after it!!!


--BETTER--
5 Rounds
15 Thrusters (75/45)
12 V-Ups
9 Box Jumps (24/20)

02.02.13 Saturday

News and other info:

-Coach Christian will be holding a free nutrition discussion Today @12pm. Again it is free and he will be going over the ins and outs of the Zone Diet. Don't miss out!
-CrossFit Open Registration is live!!! There's the link:
http://games.crossfit.com/video/2013-open-registration-live

Today's WOD will be "Coaches Choice"
Come in and find out !!!

If Noah can do it...so can you!!! No excuses!!!