120911

There are many special CrossFit workouts. 'Seven' might be the most special. It's a strange blend. Seven reps is manageable, but the volume takes it's toll. That's where the motivation to keep going starts to kick in, and there's nothing more motivating than working hard for Heroes.

'The Seven'
Seven rounds:
7 Handstand push-ups/*sub
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpee's
7 Kettlebell swings, 70 pound KB
7 Pull-ups

                                        HSPU     Thruster     Dead     KB
Alice Anne- 23:05                             45 FS       95         35
Eric- 34:55                         X            115          225       70
Casey- 44:43                     X             115         245        70
Nicole- (5)  21:34                             35 PP       75         30
Kathryn- 34:58                   *             55            95         35
Jimmy-  43:33                    X             95           245        70
John-  40:48                      X              95           185        70
Candice- 42:55                  *             65 PP       90         30
Shar- (5)  27:25                 X            45             95         35
T-  37:38                           X             95           185        70

Great job guys. Super strong efforts. HOOYAH! Good job just staying on your feet at the end, and THANKS for showing up on a difficult day. As prescribed, 'The Seven' is deadly. At any scale, dangerous. Good job on toughing it out.

'The Seven' means many things to many people. We have heard it's origins were the 343 Firefighters killed in the 911 Trade Tower attacks. We have also heard that it is in honor of the seven CIA officers killed in Afghanistan.

Both provide excellent motivation to 3-2-1 GO!

Good job puppies. Thanks for your hard work, and COACHABILITY... That's all we ask for.

www.mobilitywod.blogspot.com

The paleo rest day is approaching. Do you have your menu planned?

www.paleomg.com

Life is good. CrossFit makes it better.
CFSF