15 August 2014

Hey gang!

 

Well it is Friday once again and as usual you have all been kicking some major booty at 7VCF headquarters! Thank you all for all of the hard work that you have been putting in. Keep on keeping on!

 

On to todays WOD...We are going to be kicking it old school and we are gonna hit you with a throwback from the 2011 CrossFit games! The WOD demo and explanation is here! As you can tell, CrossFit HQ has progressively got better from year to year as far as releasing these demos and producing videos is concerned. Can you imagine how awesome it would be if you had started doing CrossFit (and competing) way back in 2011? I wish that all of us had started back then.

 

The people in the video do still to a good job of describing the movement standards though so its still worth watching. As you all know we can be sticklers for movement standards from time to time. Now, if you are thinking strategy, keep in mind that this is only a 7 minute WOD. What this means is that we expect you to be moving the entire time. If you are capable of doing a few C2B pullups and thrusters at the RX weight that is all well and good but if you are unable to sustain those standards for the entire WOD then you might have to consider scaling certain aspects. Scaling is something that you should never be ashamed of and is a phenomenal aspect of CrossFit that is essential for keeping your intensity up. As you all should know by now the simplest definition of CrossFit is:

 

Constantly Varied. High Intensity. Functional Movement.

 

If you weren't aware of that...well now you know! We understand that you can make that definition much, much longer than that but I am sure that you can agree that is a pretty good one. If you have a different way that you describe CrossFit to someone who has no idea what it is can you PLEASE (for the love of sweet baby Jesus) leave a comment below and tell us how you would define it? That is my challenge for you today (along with completing this super awesome WOD).

 

In response to one of the comments from yesterdays post regarding Huscle Bars. We are super proud to have them in stock not only because they are healthy and delicious (as many of you know by now) but also because you are supporting a great small business as well. They were actually created during a Paleo Challenge that was hosted by our friends at CrossFit Long Island  a couple of years ago. You might have heard us mention that box from time to time or have seen their logo on our "sticker wall". As many of you may know, CFLI is owned by Marias older brother and Huscle Nutrition is actually owned by her Uncle Marty! Isn't it amazing what CrossFit does for people?! 

 

Before we get to the awesomeness that is todays WOD we started posting a few funny videos a couple of Fridays ago, that way it doesn't seem like all of the links that we post are additional homework and to drive the fact home that we are funny dammit! So, believe it or not this week we have a series of commercials from Cartoon Network that they used to air and that we wish they would bring back. For some advice on what do do during the commercial breaks during Friends (Mike), American Horror Story (Dana) or Say Yes to the Dress (Ben) you need to look no further than HERE! Well, thats all folks, we look forward to seeing you all soon!

 

WOD 15 August 2014

11.6

7 min AMRAP

 

3 Thrusters (100/70)

3 C2B Pull Ups

6 Thrusters

6 C2B Pull Ups

9

9

12

12....you get the picture

 

 

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Email Us
50 Main St
PO Box 146
Cortland, NY 13045
(607) 299-4926
Open Hours:
Mon-Fri- 5:30am-10:00am, 4:30pm-7:30pm
Sat.- 8:00am-11:00am