12/10/2010

''Stafford 7's'' (12.13.2010)

Thank you to the fire-breathing crew and trainers at CrossFit Stafford for such a warm (and ruthlessly painful) reception. It was a profoundly epic experience being able to join your athletes in the trenches. Hope to see some of you salty dogs up here soon, keep crushing it and make sure Lt. Justin Green leaves corpse if he drops in for a WOD during his time at TBS.



Warm-up Drills (12.13.2010)
Row 1000m (Damper Setting 1-3)
''Burgener Drill'' (PVC-2 Rnds)
10 x Burpee Jumping Pull-ups
10 x Knees-2-Elbows
10 x Walking Lunges (alt.legs)
-Hip Mobility Complex
-Shoulder Opening Drill (wall)
-ITB Stretch
-Sumo Squats

Notes: During each repetition of Burpee Jumping Pull-ups use maximum vertical force on the jump to transition into an explosive, full range of motion pull-up. Each athlete must lower themselves in control back to a full deadhang position before dropping into the next burpee.

''Stafford 7's'' (12.13.2010)
Complete as many rounds as possible in 20:00 of
7 x Hang Power Cleans (95/65lbs)
7 x Ring Dips
7 x Pull-ups
7 x Thrusters (95/65lbs)

Post rounds completed to comments.

Skill Development (12.13.2010)
6 Rounds of
:10 x L-sit/V-sit
:20 x Rest

Notes: Attempt to hold each working set for it's entire duration.

CrossFit Endurance WOD (12.13.2010)
''Tempo 85-95%''
Swim: 1000m/y total: 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: 85% for first 10mi then pick it up to 95% on the last 10mi
Run: 10km total: 85% for first 5km then pick it up to 95% on the last 5km
C2: 3000m total: 85% first 1500m recover 1:00, then 95% for second 1500m

Post times to comments.

15 comments:

Ultimate MMA & Self Defense said...

stafford 7's
7 rounds and 7 pull ups,rings dips, hang cleans.

John M said...

8 Rounds

marcus said...

7 rounds and short the thrusters for 8

Justin said...

7 rounds and 7/7/7

Mtn Rob said...

9 rounds and 7
blkband, modified RD, 65lb

Anonymous said...

Stafford 7

9 rounds +3 @ 95lbs

Indy

sdaghir@gmail.com said...

This WOD used to be called ''Lucky 7's'' but after peer pressuring some of the firebreathers/trainers down at CF Stafford to slug through it with me I felt it had earned a new identity. I had an unreal experience being able to visit, train with, and toss ideas around with the crew down in VA. Hoostie is definitely a lucky CFer to have such an outstanding resource nearby.

''Stafford 7's'' (12.13.2010)
Complete as many rounds as possible in 20:00 of
7 x Hang Power Cleans (95lbs)
7 x Ring Dips
7 x Pull-ups
7 x Thrusters (95lbs)

11 Rounds +7/7/7/3 ... Stoopid forearms.

Dan Hayden said...

Stafford 7's
10 rds +7 hang power cleans 95#
Stupid forearms is right.
-Danny

Andrew said...

9 Rounds
was fun a fun workout and yeah my forearms are toast....

richard said...

7 rounds. 7 7. Had an epic fail on round 6 when I slipped off the pull-up bar.

lewis.robertdavid@gmail.com said...

8+7/1/0/0 as rxd

-Bert

Khan said...

10 rounds @65 lbs

Kristina said...

Stafford 7's

8 rounds w/ 65lbs

Waldo said...

7's - 5 rounds 7/7/7/1 @ 95
Wasn't feeling healthy.

Anonymous said...

Sorry no rounds for me today other than what's coming from the bar, plan to make up for it when I get home see u Monday M