26 September 2014

Happy Friday 7VCF Family!


For all of you that came to the Box yesterday, awesome work with those pistol progressions! You guys really rocked it. I would suggest taking a few minutes a couple of times a week to go back through those and work on them at home. Don't forget about that hip and ankle mobility though. We showed all of you a few quick, simple mobilizations that you can hit at home whenever you are feeling tight (or whenever you have a couple of spare minutes. For todays Mobility Week segment, I would like to talk to you about shoulder mobility. I try to do at least 2 or 3 different shoulder mobilizations every day because improving your front rack or overhead positioning can pay HUGE dividends in the long run. Here is todays video:


Lat Hell


Don't let the name scare you, these positions might be slightly uncomfortable at first but it will definitely pay off. If you have a lax ball at home, I would skip ahead to about 2:30 in the video and follow along from there. I can not stress enough how important it is to work on your mobility on a daily basis, especially shoulder mobility.


Today we will be taking lots of time during class to work on some explosive power. The movement is one of everybodys favorites so you don't want to miss out! I am talking about Hang Power Cleans. This is one of the more simple versions of the Clean that will allow us to diagnose any issues that you have with this movement. We will be practicing with some light weight and then you will have 4 attempts to find your 3 rep max. The HOOK GRIP will be your best friend here so do your best to get used to utilizing that technique.


WOD- 3 Rounds for time


15 Hang Power Cleans 135/95

15 OTB Burpees


Train smart. Hit it hard. Leave victorious!


7 comments (Add your own)

1. Amanda Pace wrote:
My calendar won't let me reserve a time, but I'll be there at 430! Looking forward to this!

Thu, September 25, 2014 @ 10:01 PM

2. Dana wrote:
You're all set for the 4:30 class. Make sure you're not using Internet Explorer, our scheduling software is not compatible with that. Try Firefox or Chrome instead. If that's not the issue we can look further into it later.
See you later!

Fri, September 26, 2014 @ 7:41 AM

3. Mark wrote:
Holy "traps" Batman!! What a great WOD. I am feeling it in the traps today. Not sure if that is good or bad. Must have been shrugging the crap out of the bar!!

Sat, September 27, 2014 @ 3:29 PM

4. Dana wrote:
It's great when something new is sore isn't it? How are you feeling with the clean? I'm wondering what you worked up to for the 3 rep max of hang power cleans?

Sat, September 27, 2014 @ 3:55 PM

5. Mark wrote:
I don't think I ever knew I had traps until that workout, but it is a good sore!!!! I worked up to 135 and used 115 for the WOD.

Sun, September 28, 2014 @ 9:49 AM

6. D.L.S. wrote:
Good work, Mark!

Sun, September 28, 2014 @ 11:45 AM

7. Shelly wrote:
Great WOD!

Sun, September 28, 2014 @ 9:20 PM

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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