Sep

Thursday, September 13, 2018

September 12, 2018

Yoga with Kendra tonight at 7:45 pm. Free for CFR7 members and $10 drop in.

Check this out! Reasons why CrossFit Athletes need Yoga: https://www.puori.com/blog/2015/12/01/yoga-for-crossfit#

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Push Press
5×5@65-70% (A)

5 RFT:
400m Run
30 Wall-Balls 20/14, Fx: 20, Rx+:30/20

Sep

After 3 years of being an integral part of our CFR7 community, we are wishing Coach Nicole farewell. Nicole joined CFR7 as an athlete, then participated in our coaches intern program and eventually developed into an outstanding lead coach (we believe she is one of the best in the DC area!). Coach Nicole will be coaching her last regular WOD at CrossFit Route 7 on September 14th. Coach Nicole has played a vital role in the success of CrossFit Route 7 with her outstanding coaching, nutrition expertise and athletic performance – she will be missed greatly!

We want wish her much success as she moves onto her next chapter in coaching (she will be joining the PR Star coaching team which is considerably closer to her home in Aldie VA). Nicole will be returning on Saturday Oct 6thfor a final farewell to our community – coaching a WOD, working out and a fun farewell celebration! Be sure to mark your calendars and bring all your love and fitness to give her a huge send off in CFR7 fashion!

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Hang Power Snatch
1×3 @65%, 1×3 @70%, 3×3 75%

Complete as many rounds and reps as possible in 15 minutes of:
60 Double-Unders
30 Alternating Reverse Lunges Front Racked Barbell 95/65, Fx: 75/55
30 Alternating Single-Arm Dumbbell Snatches 50/35, Fx:35/20

Sep

Tuesday, September 11, 2018

September 10, 2018

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.

“The Seven”
Seven rounds for time of:
7 Handstand push-ups
7 Thrusters (135/95)
7 Knees to elbows
7 Deadlifts (245/155)
7 Burpees
7 Kettlebell swings (32/24)
7 Pull-ups
*Compare to 7/22/2017
Coaches note: have people share equipment (all DL and thrusters need to be on platform or on crash mats for thrusters), sharing equipment will greatly increase set-up and break down. Then run a 1 min stagger, faster athlete first.

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Olympic Weightlifting Program Cycle

Starting Monday, September 10 we will begin a new block of programming at BCF and CF Route 7. This programming block will be 6 weeks long ending on October 20. It will be running in conjunction with our series of weightlifting seminars and conclude on the day of our weightlifting meet at CrossFit Route 7. You can read more about and sign up for the seminars and meet here: https://crossfitroute7.com/saturday-sept-8-october-13-weightlifting-seminars-beginner-intermediate-and-advanced/

The goal for this block of programming will be to increase our peak strength and power specific to the snatch and clean and jerk. During this time, our approach to the conditioning portion of our program will be mostly unchanged from our previous three month block.

The reasons for the direction of our programming for this 6 weeks are as follows:

You have all increased your work capacity for moving heavier weights and also increased your muscle mass over the past 3 months. We will continue to develop these attributes by lifting heavier weights at a lower volume (less reps/set).

You have all made big improvements in your technique on your Olympic lifting movements (Snatch and clean and jerk). We are going to use these newly refined techniques to help you all lift heavy weight efficiently and safely.

We would love to see big participation for our weightlifting seminars and our weightlifting meet at CrossFit Route 7. This block of programming will help reinforce the skills covered in the seminars and help to prepare you for competing at the meet.

Some overall themes you can expect to see over the next six weeks are:

More Olympic lifting (Snatches and clean and jerks)

Full Olympic lifts (Squat cleans/snatches from ground, Split jerks, etc.)

Lower repetitions (1-5 rep range)

Frequent squatting (Back and front)

As we look to the rest of 2018 and into 2019 you can expect to see us continue building on the strength work that will happen in the next 6 weeks. Later in the fall you can expect the programming to transition toward peak strength and then prepping for the CrossFit Open. During our Open prep, you can expect a higher volume of intense conditioning work and CrossFit-specific skills.

Sep

Monday, September 10, 2018

September 9, 2018

Here’s some motivation for your Monday! Congratulations to Coach Crystal, Ashley and Kristen and their 2nd Place finish at the Buff Betty adventure race this past weekend.

Buff Betty is the only all-women’s adventure race in the country! Soloists, two-, three- or four-person teams have 6 hours to complete the course and retrieve as many checkpoints as they can, travelling together as a team. Teams will trek/run, mountain bike and paddle on the flat water of Little Seneca Lake.

https://www.adventureaddictsracing.com/buff-betty

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FREE CROSSFIT CLASS tonight at 6:45 pm. Come see how our gym get results! Limited spaces, sign up now: https://crossfitroute7.com/try-us-for-free/

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Weekly Overview:
Monday: Back Squat
Tuesday: Hero WOD “The Seven”
Wednesday: Hang Snatch
Thursday: Push Press
Friday: Hang Clean
Saturday: Front Squat and Team WOD
Sunday: Gymnastic Chipper and Team WOD

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Back Squat
5×5@65-70% (A)

For time :
15 Power Clean 135/95, Fx:115/85, Rx+:155/105
15 Burpee Box Jump Over 24/20
12 Power Clean 155/105, Fx:135/95, Rx+:175/115
12 Burpee Box Jump Over 24/20
9 Power Clean 175/115, Fx:155/105, Rx+:195/125
9 Burpee Box Jump Over 24/20
6 Power Clean 195/125, Fx: 175/115, Rx+: 205/135
6 Burpee Box Jump Over 24/20
3 Power Clean 205/135, Fx: 195/125, Rx+: 225/145
3 Burpee Box Jump Over 24/20

Sep

Sunday, September 9, 2018

September 8, 2018

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

“Daniel”
For Time:
50 Pull-ups
400 meter run
21 Thruster 95/65
800 meter run
21 Thruster 95/65
400 meter run
50 Pull-ups