17 July 2014

Throwback Thursday is here! But before we get into that, I want to just remind everyone that this Saturday, July 19th, there will be no classes because many of our members are participating in the Mohawk Valley competition!  Others who are not competing, including Mike, Dana, and myself, will be there to cheer them on and you're ALL welcome to join!  We want a HUGE cheering squad for our athletes representing 7VCF.

In other announcements, come August there will be an additional benefit of having an unlimited membership!! Not only will you be able to sign up for unlimited classes and open gym sessions, but you will now be able to sign up for a one-on-one personal skill session with a coach!!  You get one session per month, about 20 minutes long, to work with a coach on ANY movement that you feel you need work on.  This can be anything from Olympic lifts to gymnastics movements and anything in between.  During your session you will have complete, undivided attention of the coach that you sign up with.  There will be more details coming soon!

Did you know that there's a comprehensive list of CrossFit movements on the main site, including demo videos?  Take a look at the list and get pumped to work on one of these skills in a personal training session!

Now to our Throwback Thursday...Helen!!

Who the heck Helen, you ask?  Helen is actually a WOD!  It is one of the original CrossFit "girls".  We're calling this a throwback because it first appeared on the CrossFit main site back in 2003.  (Whoa...there was such thing as CrossFit all the way back then?! Crazy right?)  It was one of the very first named workouts, and since then there have been many more. (Check out our white board inside the gym area to see some more!)  The girls are known to be tough workouts that are often used as benchmarks. 

CrossFit founder Greg Glassman thought that these WODs were so tough that they deserved girl names, the same way names are given to storms.  "I thought that anything that left you flat on your back, looking up at the sky asking ‘what just happened to me?’ deserved a female's name.  Workouts are just like storms, they wreak havoc on towns.”  -Greg Glassman

Today's WOD:


3 rounds of:

400 m run

21 KB Swings (53/35)

12 pull-ups

Hopefully these quotes might make running sound more appealing to those who don't love it so much...

"I always loved running…it was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs."  -Jesse Owens

"We run, not because we think it is doing us good, but because we enjoy it and cannot help ourselves...The more restricted our society and work become, the more necessary it will be to find some outlet for this craving for freedom. No one can say, 'You must not run faster than this, or jump higher than that.' The human spirit is indomitable."

 -Sir Roger Bannister

And one more for those of you who STILL aren't convinced that running is great...

"Run like hell and get the agony over with." -Clarence DeMar

10 comments (Add your own)

1. Dana wrote:

Wed, July 16, 2014 @ 8:50 PM

2. Jody wrote:
Oh snap!

Wed, July 16, 2014 @ 9:33 PM

3. Chelsea wrote:
Absolutely love the "run like hell to get the agony over with" quote…helped me RX helen this morning!!

Thu, July 17, 2014 @ 7:48 AM

4. Dana wrote:
Chelsea, you did awesome this morning! Your pullups are looking stellar.
Jody- can't wait to have you back here with us!

Thu, July 17, 2014 @ 11:21 AM

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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