WOD / Events

Tripple O.G. Borna Daftari! “My favorite thing about crossfit is the push it gives me to get an amazing workout so efficiently.  Between the programming, coaching, and push from other members I do so much more than I ever could on my own or even with a personal trainer.  My goals are just to be healthy, have the energy to play with my kids, and not gross out my wife… and luckily I’m doing better with all of those now at 35 years old than I was doing when I was 25.  On that note, my favorite WOD is Diane, mostly because it seemed so impossible to me when I joined and I’m proud it’s something I can get done now.  The reason I stay at CFR7 is because I’m constantly learning new things that help me be fitter and healthier. Whether it’s tips on form for weightlifting, new exercises, or mobility tips, I’ve been getting smarter my whole time at route 7 thanks to the coaches.

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HERO WOD:

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

This workout is in honor of these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.

“Lumberjack 20”
For time:
20 deadlifts, 275/185
Run 400m
20 KB swings, 32/24
Run 400m
20 overhead squats, 115/80
Run 400m
20 burpees
Run 400m
20 Chest to Bar pull ups
Run 400m
20 box jumps, 24/20
Run 400m
20 squat cleans, 115/80
Run 400m

Have athletes share barbells and run a stagger start

*Compare to 11/23/15

Starting July 10th, we will be pursuing dominance over our Midline. Ensuring that we have trunk strength and stability as well as breath control under duress will create a more successful athlete and human. For the next eight weeks our leg strength will be a modified 7/13 Front Squat/Back Squat Cycle. After establishing a 1 Rep Max Front Squat, athletes will then take 90% (working max) and use it for percentage training over the next 8 weeks. Athletes will perform (4 x 7/13). 4 sets of 7 Front Squats then after racking the bar immediately go into 13 Back Squats (20 total reps each set) with 2:00 rest between sets. We will be squatting twice a week for alternating a Mon/Thur or Tues/Fri training week. This cycle will also support muscular endurance and hypertrophy (bigger stronger legs and butt).

Yoga with Chuck at 11:15 am. Free for CFR7 members and $10 drop in.

Great reads. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/

http://www.tabatatimes.com/10-reasons-why-crossfitters-should-start-practicing-yoga-5282013/
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Weighted Pull Ups
5 x 3 (ME)
Rest 1:30 after Last Set
then One Max Effort Strict Pull ups

5 Rounds For Time:
4 Muscle Ups Fx: 8 C2B pull-ups
8 Toes 2 Bar
16 Air Squats
400m Run

Free CrossFit Today at 11:30 am. No CrossFit Experience needed. Bring a friend and sign up HERE: Save $25 on your Foundations course after the WOD.

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Power Snatch
00:00-12:00 Find a Heavy TNG Power Snatch Triple
12:00-14:00 Rest (set bar load)
14:00 Perform 1 Max Effort UB set at 80% of Triple

AMRAP 3:
21 Wall Ball Shots 20/14
21 Hang Power Cleans 115/80, Fx: 95/65
21 Push Jerks 115/80, Fx: 95/65
Rest: 3:00
AMRAP 3:
18 Wall Ball Shots 20/14
18 Hang Power Cleans 115/80, Fx: 95/65
18 Push Jerks 115/80, Fx: 95/65
Rest: 3:00
AMRAP 3:
15 Wall Ball Shots 20/14
15 Hang Power Cleans 115/80, Fx: 95/65
15 Push Jerks 115/80, Fx: 95/65
Rest: 3:00le

O.G. of the day is Mr. “I don’t come for the music” George Hammerschmidt.

Kipping Handstand Push Up Technique

Athletes that don’t need to work on their kipping HSPU technique:
8-12 rope climbs for time

5 Rounds for time:
9 Deadlifts 225/155, Fx:185/105
9 Handstand Push ups

RX+ 255, 4″/2″ Deficit HSPU
12:00 Cap

CFR7: 6 x 100m Sled Drag
*Fast Steady Walk load

Our next on O.G. for the month of July is Tracey Epstein. “It’s cheesy and a bit of a cliche, but the main reason I love CrossFit Route 7 is the community. I know that whenever I walk through the gym door, the coaches and the other athletes will be there to cheer me on, pick me up, and push me to do my best.  For years (as in…my entire life), I struggled to find a fitness routine that I could stick to and that didn’t feel like a chore.  The people, coaching, and programming at CFR7 fixed that for me.  I am so much stronger because of this crew and I can’t thank them all enough!”

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EMOM 10:
3 Hang Power Clean (ME)

AMRAP 10:
10 Shoulder to Overhead 115/80, Fx: 95/65
10 Hand Release Push ups
10 Box Jumps 32/26, Fx: 24/20

6 x 1:00
Front Rack KB Hold
3 sets each side

Happy Independence Day for the CrossFit Route 7 community.

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Tuesday, July 4th: 10 am Wod only

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Partner WOD:
20-16-12-8-4-8-12-16-20 (116 reps)
Chest to Bar Pull Ups
Thruster 115/80, Fx: 95/65
Front Rack lunges 115/80, Fx: 95/65
Power Snatches 115/80 Fx: 95/65
Synchonized Burpees

Finisher if desired (feel free to tackle this with your partner):
Row 1776 meters For America!

O.G of the Day goes to Brandon Flickinger, 39. “I am part of the 12:00 contingent at CFR7. I followed BJ to Crossfit Route 7 from a previous Crossfit gym. As I am approaching the big 4-0 time for exercise is becoming more scarce and fitness harder to maintain. I always tell people who haven’t tried Crossfit that I have never left a WOD feeling like I didn’t get my money’s worth. My favorite WOD is for time: 30 body weight bench press and a 1 mile run. If this event were in the Crossfit Games, I might win it all.”

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Strength for the week
Monday: Back Squat
Tuesday: Partner WOD
Wednesday: Hang Power Clean
Thursday: Front Squat
Friday: HSPU Technique
Saturday: Power Snatch
Sunday: Weighted Pull Ups

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EMOM 12:
ODD: 3 Back Squat (ME, Working sets start at 80%)
Even: 5 Tall box Jumps (ME)

4 Rounds:
10 Meter Handstand Walk: Fx 16 Shoulder Taps
15 KB SDHP 32/24 Fx: 24/16
20 Kettlebell Swings 32/24 Fx: 24/16
25 Abmat Sit ups