Wednesday, 15 Sep, 2010

Posted by Mandee on September 14, 2010   |   20 Comments

The Seven

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Kristan Clever 22:58 (98lb thruster, 205lb dead, 1.5pood KB), Heather Bergeron 26:10 (95lb, 170lb, 1.5pood), Valerie MacKenzie Voboril 29:37 (95lb, 205lb, 1.5pood), Mel Ockerby 30:12 (95lb, 170lb, 1.5pood), Rebecca Voigt 33:26 (95lb, 205lb, 1.5pood), Kim Malz 34:21 (95lb, 175lb, 1.5pood). Post time to comments.

Compare to 100530.

Michelle Obama Urges Food Companies to Cut the Fat, Salt and Sugar

The (Political) Science of Salt- Gary Taubes

20 responses to “Wednesday, 15 Sep, 2010”

  1. Russell says:

    Great article by Taubes linked to todays post. CrossFit.com linked to this article on the mainsite a while back and anyone who is interested in the notion that salt is bad for you, or raises your BP should check it out.

  2. Patrick says:

    Mmmm… Salt.

    Unless you suffer with severe, poorly controlled hypertension, congestive heart failure or you’ve got dead kidneys and need dialysis… don’t worry about salt.

    If you want to worry about something, worry about sugar. The salt shaker won’t kill you, the sugar bowl will.

  3. Dennis B says:

    Great job to the 6:00 am crew Honoring the Seven CIA Officers today that gave the ultimate sacrifice. Good luck and hard CrossFit work to all the other classes that will HONOR the SEVEN!
    This was a tough WOD come round 5, 6, and 7.
    As RXd = 32:05
    Lots of work still to do, next time in the 30s or sub 30s.
    Jake thanks for the coaching techniques to speed my performance while still maintaining the standard.
    Train Hard, Train Smart, Train to Survive!

  4. Justin says:

    5+2 at 28:00 cutoff
    Couldn’t keep up with Dennis after the first round.

  5. Karen says:

    4 rounds as rxed in 28:13. Would have preferred to do this like Bergeron with 170lb deadlift (vs Clever’s 205)! The Deadlifts were noticeably slower but I was much more aware of trying to push through the suck throughout the workout.

  6. erin b says:

    Wow, this was a tough one this morning, even into rounds 3, 4, and 5! I scaled everything, and it still kicked my butt. Got through 5 rounds in 28:24.

  7. Aaron says:

    Scaled to 7 rounds of 10 KTE and 7 245 pound DLs.

    My shoulder is wrecked. I can’t hold it parallel to the ground without pain. Very aggravating. I was looking forward to this wod and had been having a good week. Spent time before and after the wod using the Trigger Point ball trying to isolate the muscle. Still no relief, arm did go numb a couple times while using the TP ball. This fecking sucks.

  8. Robert S. says:

    CFFB Total last night:
    Power Clean: 185-200(pr)-205(x)
    Squat: 300-320(x)-320(x)
    Bench: 200-210-220(pr)
    DL: 365-385(x)-385(x)
    Total: 1085 (same as last CFFB total)

    The power clean was a pr for power clean. The last time I did CFFB Total I did split cleans. Moved 320# out of the bottom a few inches both times, but stalled out. 300 is 5# heavier than the last CFFB Total.

    Today’s WOD at 0700

    4+7 @ 25 min cutoff

    1st round as rx’d then scaled to 4 reps on thrusters. It was good to come in at 0700 to see some folks I haven’t seen in a while.

  9. Tyler says:

    rx’d 30:18

    PR by 15 minutes. The last time I did this the thrusters and deadlifts ruined me. This time I got through them all unbroken.
    I felt great, which I attribute to my diet the past few weeks.

    Not snowing here yet Patrick, But I am wearing a jacket already. I got used to the 90 degree heat so now I’m cold all the time.

  10. tracey says:

    4 + 15 scaled to perfection for me. Deadlift 165#, thruster 75# I needed to keep my intensity at its best. My allergies are severe and breathing was very hard.

    Good job Dennis!

    • Dennis B says:

      Thanks Tracey, great job to you as well. I sat on my deadlift weights for about a minute and a half after the 28min cut off then Jake asked me what I was doing so I got after it and finished. I am sure it did not hurt my time as I was spent:)

  11. Penelope says:

    4+38 at 28min (Box HSPU, 65# Thruster, 125# DL, 16kg KB); Must have sleep…10 month old just won’t sleep this week!

  12. Brian Strickland says:

    3 Rounds + 26 reps (finished 5 DL) at 30 minute cut-off

    Scaled: (Box HSPU / 75# thruster / 225# DL / 1.5 Pood / Ring Row)

    Being one of those people that eat poorly and have a hard time staying on the Zone diet I am glad to see the push by our coaches to get all of us back on. I know I should be doing it, but once you fall off the wagon its hard to get back on.

    Today was my 91st CFHSV workout, and I still spend half my time trying to catch my breath during each WOD.

    • Dennis B says:

      Brian I would like to provide a little encouragement of hope. I have probably performed over 900 WODs and do the same thing as you do regarding being hypoxic and trying to recoup during WOD battle. Nature of the beast. The key is to look at your log book and Benchmark WODs along with your nutrition and see if your times are getting better, which in turn relates to less time staring at the bar oxygen deprived. I will bet if you look, the times have dropped if your nutrition and consistency, mechanics and intensity are being adhered to. Train Hard, Train Smart, Train to Survive!

  13. Robb Dempsey says:

    scaled 4 rnds + 9 (box HSPU, 95# thruster, 195# DL, 1.5 KB, Ring Row)

    looking back thruster was probably to heavy, DL too light.

  14. Jason Terry says:

    scaled 6 rounds (65# thruster, 185# DL, 1KB, Ring Row, Box HSPU starting in round 3)) and scaled reps 7,4,4,4,4,7. I wanted to keep moving the whole time since Fran was such a suckfest and this helped me to do that.

  15. Ron Wood says:

    4 rounds + 4 at 30 min. cutoff
    Scaled thrusters 95# & 1.5 pood

  16. Kerri says:

    4 rds + 7 at 30 min cutoff

    Scaled HSPU to knees on box. DL @ 175#/Thrusters 85#/1.5 pood KBS

  17. Patrick says:

    Foam rolling, TP work, sun salutations, reverse hypers, back extensions, high rep good mornings with bar and band, more foam rolling, TP and mobility work.

  18. klowe says:

    crashed and burned on round 5-7. should have known something was bad wrong when the first two rounds were completed in under 5 min. The one thing I love about these long nasty wods is that I always learn something new. Tonight was the kipping HSPU. I reached muscle failure at a 4th rep in round 5 or something. And without even thinking about it or meaning to do it….I just kipped up and fished the rep. huh. Something I was never really able to do in the past. They definitely make HSPU’s easier at failure.

    Next time sub 24.