Oct 13, 2013

Monday 10.14.13

Main WOD
"The Seven"
Seven rounds for time of:
7 Handstand Push Ups 
7 Thrusters (135/95)
7 Knees To Elbows 
7 Deadlifts (245/175)
7 Burpees 
7 Kettlebell Swings (2/1.5 pood) 
7 Pull-ups

Post time to comments and whiteboard.

Optional Strength/Skill work
Practice Overhead Squat technique


Coach's Notes. (Holiday hours -- warm up / set up when the Bubble opens at 0800 and shoot for "3, 2, 1...Go" at ~0830)

Main WOD.  "The Seven" is a Hero WOD created in honor of seven CIA officers that lost their lives in a suicide bomber attack at a remote base in southeastern Afghanistan on December 30, 2009.

Scale the weight of Thrusters and DL if the prescribed load is more than 65-70% of your 1RM. Remember this is 49 reps at what should be a medium weight.  Trainers can assist in scaling HSPU or Pull-ups.

To save equipment with a big group, athletes can start at different exercises or in heats. Depending on the size of the group, space out with multiple stations between athletes to prevent bottlenecks.

Optional Strength/Skill work.  We have OHS later this week. Practice just enough to be confident and familiar. Heavy enough to push yourself.


Training Videos.
  • "The Seven" - Mel Ockerby (one of the staff from our Fall '12 L1 cert!) and the ladies of CFNE.
  • "Overhead Squat Basics" - HQ video reviews OHS fundamentals.

12 comments:

Allan Jackman said...

OMG, my favorite Hero WOD.

Allan Jackman said...

39:21 with 95lb thrusters
I did not record the one time I did this Rx'd, but the last time I have this recorded was 14 April 2012 at 30:20 (95lb thrusters & 225 DL). I'll consider this an improvement over that time.

Good motivation from the group this morning.
Adam, good job.

Sadr City King said...

34:39 RX. Thrustetrs are my GOAT and they hurt. Great to see a good turn out and thanks everyone for the motivation. I'm pretty sure that I saw Pukie in the rearview during the workout.

Sam Friend said...

38:59 (205/95/53)
Scaled all the weighted movements, but met my goal of unbroken K2E, KBS, and Pull-ups. It hurt, but was great fun.

Jodie Kunkel said...

45ish (clock stopped at 40). This was a hard one to catch my breath. First two rounds were RX'd then I dropped weight on everything, but the deadlifts.

scottnkelly9901 said...

IMCF Hohenfels:

Constrained by time...

WOD:
5x RFT @ 33:33

scaled HSPU w/ blue-green bands
scaled Thrusters @ 105lb (1-2), 95 (3-5)
subbed 70lb DB ILO 2pd KB

Late start today and had to finish under 35 minutes...should have modified to an AMRAP

ROBERT KINNEY said...

33:04 scaled all weights.

Good turn out this morning...no excuses tomorrow!

-rob

Scott S said...

What an awful WOD for a Monday, who comes up with this stuff??

39:48 Rx. Thrusters were killing me. Everything else doable for the sets of 7, but so smoked from breaking the Thrusters into 3, 3, 1 that had to rest up before every other exercise.

Awesome group, would have taken closer to an hour without such a good CF group.

Andy said...

Press 5 x 5 to 125. Sets of pull-up variations in between, with some reverse hypers afterward. A little WOD envy seeing people hustling through The Seven.

Kevin Moyer said...

26:04 but totally scaled all weights turning it into more of a cardio workout. Still had an awesome workout.

Ross said...

Made this up on Tuesday 15 Oct.

I made up "The Seven" from yesterday. OK this is one you need someone to chase or at least cheer for you, not the whole globo gym just staring like WTF... I would classify as not my best effort, had trouble with pacing. I would knock out a set of whatever and then have to suck wind before I could step up to my next exercise. Was able to RX the weights all the way through (used a 75 lb dumbbell vice kettle bell). HSPU were a different story, hit failure in round 5, so rds 5-7 I would do 4 or 5 RX and then finish with the bands, just seemed no matter how long I rested I couldn't get the last couple but then would come back on next rd and get 4 again - who knows - mental mush at that point.

The Seven - 44:20.

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