Feb 17, 2011

021811 FRIDAY








Open Gym and 0530/0600 Class

"The Seven"

Seven RFT of:
7 Handstand Push ups
7 Thrusters (135#/85#)
7 Knees to Elbows
7 Deadlift (245#/185#)
7 Burpees
7 KBS (72#/53#)
7 Pullups


A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Concept brief and exercise demo happens at 0530 - WOD starts 0545. If you are unfamiliar with the exercises or need help to scale get there early and ask for help.

26 comments:

Dave Hudson said...

When thinking (dreading?) about this one tonight, please keep in mind that it is completely appropriate to scale the weighted movements (deadlifts and thrusters). You will be doing a total of 49 reps of each movement; your weight should be somewhere between 50% and 60% of your 1 Rep Max (1 rep max). Yes, there is some wiggle room, but to put it simply, if your deadlift 1 RM isn't north of 385, you shouldn't even be thinking about the Rx weight. (If your 1 RM is around 300, which I believe is most guys, the 185 is doable. Ladies, same goes for you - if your 1RM isn't north of 290, you shouldn't be thinking about doing your Rx weight.

As for the thrusters...well, who knows their 1RM on a thruster? I certainly don't. But if you don't think that you can get a 1RM of at least 200, you shouldn't be doing 135 (men), and ladies, if you don't think you can get a 1RM of 125-135, you need to scale down. (These WILL be available for you.)

On the thrusters, if you're at a complete loss as to what you should consider your 1RM, think about your front squat. I'm thinking that your thruster 1RM is probably about 2/3 of your front squat 1RM.

For all other movements, we will have subbing and scaling available. (Except burpees. JUST DO THE BURPEES.) That will all be discussed at the brief.

Jamie Z said...

Dave,
if it helps for clarity, based on my body type, I have a 1RM @ 255lb for the front squat and a 215lb, 1RM for the thruster....so that is 84% of the front squat. 60% would place me at 129lbs for the thruster. So, 135 is in the "doable range."

Rob said...

Tomorrow at 1400 I am going to work on snatch and clean & jerk with Nathan Maxwell of Team Radon. We are working on technique and it isn't intended to be a workout; I'll have pleanty of that with The Seven. Anyone who is available is welcome to come out. I'm going to bring a camera and laptop to get video and analyze it.

Noah said...

34:54 with scaled weights. Joining the early morning group definitely shaved several minutes off my time had I been there later at my usual time. And the best part was Wilson was there and actually said hi to me...OMG. I felt like I was in the front row of the Justin Bieber concert again.

Gary P said...

38:38 with scaling as follows:

Pike pushups for HSPU
95# thrusters rd 1-5 and 85# for rd 6-7
185# for DL
53# KB

james said...

31.37 got through two rounds of thrusters @ 135 and then went to 95 - the rest wasn't so bad

james said...

***** L1 CrossFit Trainer Certifications********** there are still a few folks who were awarded a scholarship and haven't registered. Get on it people.

if you applied for a scholarship and haven't been told yes or no then contact me.

Dave said...
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Kay said...

32:43 with scaled weights: 65# thrusters, 115# DL, 35# KB. This is a good WOD to honor some heroes (as are all hero WODS).

Carli said...

33:30 - scaled like you read about!
I split the rounds of thrusters between 65# and 45#, depending on what bars were available. I stuck to 135# for the deadlifts and was particularly happy to complete all but one round (due to lack of availability) of kb swings with the 53# bell. Awesome WOD and great atmosphere this morning. Well done all!

Dave Hudson said...

You all fire me up...that was a great turnout this morning, and a real motivator throughout the WOD.

35:45. Had to scale the HSPU (got 5 true in the first round, pike pushups after that throughout) and the thrusters - got 2 at 135, then 95 throughout. Other than that it was Rxd.

Happy with KTE and Pullups; I usually have to break them up; all were unbroken.

scantlinohana said...

40:04
Scaled the weights and subbed box pushups for HSPU...

Julie said...

33:38 I scaled the weights too. And I scaled again! :) I started with 115 deadlifts and 65 thrusters. I quickly realized I couldn't get the "cling" part of the thrusters. I am terrible and realized I need to work on that technique. Thanks Carli for the suggestions!!! And thanks Kay and Carli for pushing me!

Wilson said...

33:12 as RX'd.

Dave Hudson said...

Wilson = Superman. Rob = Batman. Me = Robin wannabe.

Dave Hudson said...

Oh, and before I forget, Carli = Wonder Woman. (Would have said Superwoman, but Superwoman is a blonde.)

Greg said...
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d25c0304-34b3-11e0-9476-000bcdcb8a73 said...

Time: 34:40 (scaled thruster to 95, deadlift to 225, 205 after 5th round, KBS to 1pood after 5th round)

My lower back is really feeling it. Heck, my whole body is feeling it... Dang...

kyle hogan said...

39:19 scaled Thrusters to 95lbs
HSPU to the pikes, deadlift to 185 for rds 3-7, & used 35lb KB....other than that I was able to do all sets unbroken....

Neal said...

39:35.

Completed round 1 as rx'd. During rounds 2-7, I subbed 30-second static handstands for HSPUs, though e'thing else as rx'd. I went into survival mode at about round 5 onward...that was rough.

Great group this morning...wanna give a special shout out to Jeff Ivey (who came out for the first time today) and Nicole Fuller...awesome work.

Greg said...

35:35 - Posted the wrong time earlier.

HSPU - for 3 rounds - then Pike PU
DL - 185#
KBS - 53#
Thrusters - 95#

Great WOD, Bryan really pushed me hard today.

Rob said...

35:27 as Rx'd

This was the toughest 35min I've had in a long time. The highlight was that for thrusters I was able to go 1st round 7 straight and then 4 and 3 for the remainder. Butterfly pullups made the 7 reps seem to fly by (no pun intended)!

I'm looking forward to some mobility WODs this weekend.

Bryan said...

35:34 scaled to pike push ups, 185# DL, 95# & 65# thruster, 53# KBS.

Thanks for the motivation Greg!

Rich said...

OK- before I post my time...I must admit, I'm a moron. I totally miscounted and thus scaled way to low on DLs. My time was 29:15. So, here I'll come clean. I scaled to 95 for thrusters and 135 for DLs. I thought I was doing pretty good until I got home and, saw the other times, and then realized I completely brain-farted and didn't put the extra 50#s on. Anyway, it was still a smoker. HSPU were chest to wall vs. back to wall, which was better than pikes. And thanks to AF Steve for reminding me i needed some air under my feet on my last set of burpees. I'll do 50 burpees for penalty this weekend!

Stephen said...

Time was 41:42. I started off strong, but i had to scale further then I wanted to as I got towards set five. Really focused on form with the DL. Thanks to Neal for the QAQC. Overall, great way to start the weekend. See y'all on Monday.

Hoys said...

scaled hspu (off the box) and 95# on thrusters. as scaled, 34:32.