Saturday 11 September

Zan at the bottom of a burpee

The Seven

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Kristan Clever 22:58 (98lb thruster, 205lb dead, 1.5pood KB), Heather Bergeron 26:10 (95lb, 170lb, 1.5pood), Valerie MacKenzie Voboril 29:37 (95lb, 205lb, 1.5pood), Mel Ockerby 30:12 (95lb, 170lb, 1.5pood), Rebecca Voigt 33:26 (95lb, 205lb, 1.5pood), Kim Malz 34:21 (95lb, 175lb, 1.5pood).

Post time to comments.

Compare to 100530.

WOD Demo at Valley CrossFit by CrossFit Again Faster – video [wmv] [mov]

Heather Bergeron and Mel Ockerby on today’s WOD – video [wmv] [mov]

High-intensity fitness programs to be reviewed“, Marine Corps Times.

“He is a wise man who does not grieve for the things which he has not, but rejoices for those which he has”
– Epictetus

8 thoughts on “Saturday 11 September

  1. I did Cindy before class. Got 22 rounds +5 pull ups.

    Good job to everyone this morning. Everyone did great maintaining a flat back on deadlift. Was a rough WOD today. Congrats to everyone for finishing and being smart with the scaling!

    1. David made us kiss the floor at the bottom of each rep to make sure proper depth was met.

  2. Got a lot of information at Robb Wolf’s Paleolithic Solution Seminar today.
    Also, met a lot of cool people there. Kyle Maynard was in attendance and is a really cool guy. If you don’t know who he is look him up, a very inspiring story and awesome guy.

    Got a lot of information during the seminar and feel like I plugged some gaps in my nutritional and health knowledge. We also got advance copies of Robb’s book “The Paleo Soluion”. I’m going to work on reading that and getting a review up ASAP. Overall, the seminar has been a terrific experience. Interesting to check out a different CrossFit gym and met trainers and affiliate owners at the seminar from as far as Miami and other parts of the southeast.

  3. Any comments from the trainers on the marine corps times article? I had seen this article a few days ago and was curious about the rate of injury at CFI, particularly membership ending injuries.

    1. Justin,

      In my opinion and limited experience the risk in high intensity exercise is far outweighed by the benefits. Particularly the benefit of reduced risk in other aspects of our lives. Not to say that there are not increased risks when you increase the intensity, because there are, and we need to do what we can to avoid them. I have though, not personally seen any membership ending injuries.

    2. Justin,

      I am not aware of any “membership ending” injuries at CFI. Any time we subject ourselves to high intensity physical activity, we are chancing injury. Hudson said it best, the risk of high intensity exercise is far outweighed by the benefits gained from it. I’ll take my chances. The most important thing is to be smart. Perform lifts with good form, know your limits, listen to your body, and you will most likely avoid injury while reaping the benefits.

  4. Anytime someone does something to challenge their body, be it Crossfit, or just simply running to their car in the rain, its possible to maybe injury ones self.BUT…. Personally, i don’t think performing functional movements, be it with intensity or not, is where a risk of injury is a danger. If anything, when done correctly, training the body to move how it was designed to move will make you stronger and better prepared to handle the various demands that life can throw at your body. I think the “danger zone” of potential injury, is not scaling lifts and reps properly, which can cause the breaking down of safe form. When this happens, the lifts/functional movements are not performed correctly, and potential injury is a possibility. That is why it is of the utmost importance to scale to personal ability level. In my opinion, for example, doing a heavy or light deadlift with a horribly rounded back shouldn’t count any more than not going full range of motion on a squat. But that’s just my personal opinion though. I think that is where potential injury lurks. I know that with intensity, fatigue sets in and can break down “perfect form”, but it shouldn’t break down the ability to maintain “safe form” during a workout. And if it does, a person has gone way too heavy than they should have.

    So, to me, my opinion is that functional movements with intensity isn’t the bad guy. Rather improper scaling and ignoring safe lifting form and rep schemes is the enemy.


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