“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), Heath (95lb, 170lb, 1.5pood), Valerie MacKenzie Voboril 29:37 (95lb, 205l Ockerby 30:12 (95lb, 170lb, 1.5pood), Rebecca Voigt 33:26 (95lb, 20 Malz 34:21 (95lb, 175lb, 1.5pood). Post time to comments.

Compare to 100530.

Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.

The mainpage of CrossFit directs new people here for help getting started. CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies. If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.

Answers to frequently asked questions can be found in the Beginners forum.

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.

Big Dawgs:
As rx’d

Women
95# thrusters
200# deadlift
1.5 pood kettlebell

The Porch:
Five 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
Women
95# thrusters
200# deadlift
1.5 pood kettlebell

Pack:
Five rounds for time of:
7 Handstand push-ups or progressions
95 pound Thruster, 7 reps
7 Knees to elbows
185-205 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 1.5 pood
7 Pull-ups
Women
65# thrusters
95-125 deadlift
1 pood kettlebell

Puppies:
Five rounds for time of:
7 Handstand push-ups (progressions okay)
10-25 pound Thruster, 7 reps
7 Knees raises
15-45 pound Deadlift, 7 reps
7 Squat thrusts
7 Kettlebell swings, 5-15 pound
7 Pull-ups (beginner or assisted)

Brand X Oly lifting

http://www.facebook.com/video/video.php?v=1586679388478&ref=mf

“The Seven” - RIP Heros!

Pack Scaling

Five rounds for time of:
7 Handstand push-ups, ankles over bar
95 pound Thruster, 7 reps
7 Knees to elbows
185 pound Deadlift, 7 reps
7 Burpees
7 Dumbbell swings, 55#
7 Pull-ups

16:37 (Last time 18:21)

100911
The Seven
Puppies

5 Rounds for time of:
7 x HSPU Progression (Feet shoulders-level, legs at L angle to body)
7 x Thruster, 12kg (26#)
7 x Knee Raise
7 x Deadlift, 20kg (45#)
7 x Squats Thrust
7 x KB Swing, 8kg (17.6#)
7 x Pull-ups

Time: 11.52 - All sets unbroken (Yay!)

“The Seven” R.I.P.

Pack Scaling 7 rounds for Time

DL 185 lbs
Thrusters 95 lbs
Used dumbbel 1.5 pood is 24 kg

Time: 35:31

“Helton”

3 rds of:
Run 800 m
20 30 lb db squat cleans
20 burpees

39:13

Man, that was tough. But fun, of course:).

From yesterday 9/10/2010

CFSB/CFFB Hybrid Day 18

Front Squat
3x5
285x5, 295x5, 305x5(PR)

Back Squat
1x20

Skipped

CFFB DWOD

CF Football Total

Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep
*Perform a single maximal effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*Combine all 4 lifts to create CF Football Total

Power Clean:    335lbs(PR)
Squat:                350lbs
Bench:              475lbs
Deadlift:            465lbs(PR)
Total:                1625lbs.

Have to get my Deadlift & Back Squat #s back up there…slow process…but at least they are getting closer with every lift!

Todays Post to follow this AM

Rows, Front Squat, GHD, Box Jumps (09-07-10)
CFWU x 1

Pack:
Five rounds for time of:
Row 250 meters
95 pound Front squat, 10 reps
15 Sit-ups
20 Box jumps, 20 inch box

24:08

Puppies: Modified
Five rounds for time of:
7 Handstand push-ups (progressions okay) Knees on bench
25 pound DB Thruster, 7 reps
7 KTE
155lb pound Deadlift, 7 reps
7 burpees
7 Kettlebell swings, 25lb
7 Pull-ups

Time 25.34(PR)

Last time hung over on 28.36

Bench Press-5-5-5 (de-load week)
14.5kg-17-22
Re-hab work

Metcon-Fran
21-15-9
20kg thrusters
Pull ups

5:45PR last time 2nd Jun 6:04

Mobility wod-Shoulder recovery 10mins

Rest day, kind of.

36 burpees
1 hour of floor hockey
37 burpees

BURPEE CHALLENGE DAY 73

memmnoch - 11 September 2010 03:20 AM

Power Clean:    335lbs(PR)
Squat:                350lbs
Bench:              475lbs
Deadlift:            465lbs(PR)
Total:                1625lbs.

Have to get my Deadlift & Back Squat #s back up there…slow process…but at least they are getting closer with every lift!

Todays Post to follow this AM

Those are crazy numbers, memmnoch!  Keep up the great work!  Yet another reason for you to try your hand at competing in 2011.

Sebbie

Five rounds for time of:
7 push-ups feet elevated above shoulders 
30 pound Thruster, 7 reps last round 15 pound 
7 Knees raises
30 pound Deadlift, 7 reps last round 15 pound
7 Squat thrusts
7 Kettlebell swings, 25 pound last round 15 pound
7 Pull-ups assisted

Time: 27:44

memmnoch - 11 September 2010 03:20 AM

From yesterday 9/10/2010

CFSB/CFFB Hybrid Day 18

Front Squat
3x5
285x5, 295x5, 305x5(PR)

Back Squat
1x20

Skipped

CFFB DWOD

Off-Season

CF Football Total

Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep
*Perform a single maximal effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*Combine all 4 lifts to create CF Football Total

Power Clean:    335lbs(PR)
Squat:                350lbs
Bench:              475lbs
Deadlift:            465lbs(PR)
Total:                1625lbs.

Have to get my Deadlift & Back Squat #s back up there…slow process…but at least they are getting closer with every lift!

Todays Post to follow this AM

Bo how can u bench 215kg - that’s awesome  

As Rxd 33:14