“The Seven”

There is NO 9am CLASS TODAY but otherwise we’re on a normal Sunday schedule (10am free beginners, 11am WOD, noon WOD, 1pm WOD).
Tomorrow, Monday, May 31st, Memorial Day, we will hold 10am, 11am, and noon WODs in place of our normal Monday schedule. Monday is a Rest Day, so we’ll be offering a Black Box WOD along with make-ups of the last cycle’s WODs. I’ll be teaching.
If you’ve got any questions about the schedule, just check our MINDBODY Online scheduler, as it’s been updated to reflect this weekend’s schedule changes.
*******
FREE BEGINNERS’ CLASSES: Tuesdays @ 6:30pm (women-only), Wednesdays @ 9am & 7pm, Saturdays & Sundays @ 10am. Click here for the schedule and to pre-register for a class.
UPCOMING ELEMENTS WORKSHOPS:
#126 Mon/Thurs @ 6am, starts June 7 (3 slots left)
#127 starts June 7 SOLD OUT!
#128 Mon/Thur @ 7am, starts June 14 (3 slots left)
#129 Tue/Thur @ 7:30pm, starts June 15 (only 1 slot left!)
#130 Mon/Wed @ 7:30pm, starts June 21
#131 Tue/Thur @ 8:30pm, starts June 22
#132 Mon/Thur @ 6am, starts June 28
#133 Mon/Wed @ 6:30pm, starts June 28

*******
Sunday 100530
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
Post time to comments.

CIAMemorialWall.jpg
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
The hard sell on salt
Oh my God, that’s 30,000 bees
In camouflage or Afghan veil, a fragile bond
On Tetris

  • http://allisonbojarski.tumblr.com Allison Bojarski

    Click here for scaling options on today’s workout:
    http://www.crossfitbrandx.com/index.php/forums/viewforum/16/
    Please note that this particular workout is very equipment-intensive (i.e., each person needs two barbells). If I have large turnout in any of the WOD classes, I will have to run this workout in separate heats. This workout is not super-quick (times posted on mainsite of the best crossfitters out there placed it around 20 minutes), so separate heats will mean waiting around for some people.
    When you arrive to the gym, please swipe in as usual and then immediately come put your name on the whiteboard. If/when I need to run separate heats (hopefully I won’t have to), I will go in chronological order of arrival. (For example, if you were to arrive at 11:35am and start warming up early for the noon class, you’d be in the first heat of that class.)
    Also, because the 9am WOD class is canceled for the holiday weekend, let me invite EXPERIENCED members to do the WOD on their own between 10-11am while I’m teaching the beginners’ class if they’d prefer to get an early workout in. By “experienced” I mean not just how long you’ve been crossfitting but also that you have excellent form and really know your way around these movements and don’t need any help with figuring out scaling, etc.
    Thanks, everybody.

  • Emily

    Allison,
    I’m planning on coming in around noon tomorrow to do some skill work in the back of the gym. I promise I’ll stay out of the way!
    Thanks,
    Emily

  • http://www.games-iso.com/ds-torrents/latest/ Giovanni Emery

    I downloaded Resident Evil 5 torrent from http://www.games-iso.com about a week ago and, despite the fact its an old game, its the best PS3 game ever made in my opinion ;)

  • Janna & Mike

    Mike and Janna’s beach/boardwalk WOD in Miami
    800m run
    25 double unders or 75 sigles
    400m run
    10,9,8,7,6,5,4,3,2,1 partner burpees (first does 10, second does 9, etc)
    400m run
    25 double unders / 75 singles
    400m run
    3×20 partner squats/holds (one partner does 20 squats, other holds squat hold; switch, each repeats 3x)
    -water break-
    400m run
    25 double unders / 75 singles
    400m run
    3×5 partner burpee/plank holds (one partner does 5 burpees, other holds plank, each repeats 3x)
    400m run
    25 double unders / 75 singles
    800m run
    -fin-
    time: 55 minutes, excl. water break
    Comments
    1) hot (90 degrees, all in the sun)
    2) burpees done in the sand
    3) all while avoiding tourists (need to learn how to say “watch out” in about 10 different languages)!!

  • CAIN

    About 40 minutes
    @4 Seasons in Miami
    dropping deadlifts = neesh neesh

  • Leslie

    Silly me…I thought this was 1 round of these 7. Boy was I shocked when i got to the Black Box LOL
    Actually did well. I opted for 5 rds. came in at 28:56
    deadlifts and thrusters were both 42 lbs which is the most for me.

  • http://www.wowgoldwizard.com wow herbalism guide to get 1200g in a hour

    Pretty good post. I just stumbled upon your blog and wanted to say that I have really enjoyed reading your blog posts. Any way I’ll be subscribing to your feed and I hope you post again soon.

  • Emily

    came in and did some skill work w/Jeff today. working on pistols and rebounding @ the bottom of my box jumps. getting better, but PLEASE call me out if you see me not opening my hips all the way on these..seem to be forgetting about that sometimes…
    still pretty sore from the last 2 days….glad tomorrow’s a rest day. ha!

  • Janna & Mike

    Mike and Janna’s beach/boardwalk WOD in Miami
    800m run
    25 double unders or 75 sigles
    400m run
    10,9,8,7,6,5,4,3,2,1 partner burpees (first does 10, second does 9, etc)
    400m run
    25 double unders / 75 singles
    400m run
    3×20 partner squats/holds (one partner does 20 squats, other holds squat hold; switch, each repeats 3x)
    -water break-
    400m run
    25 double unders / 75 singles
    400m run
    3×5 partner burpee/plank holds (one partner does 5 burpees, other holds plank, each repeats 3x)
    400m run
    25 double unders / 75 singles
    800m run
    -fin-
    time: 55 minutes, excl. water break
    Comments
    1) hot (90 degrees, all in the sun)
    2) burpees done in the sand
    3) all while avoiding tourists (need to learn how to say “watch out” in about 10 different languages)!!

  • Shayna

    Crossfit Providence Today…
    29:00
    “Burpee Nightmare” 21-15-9 of:
    Burpee Box Jumps (24″)
    Burpee Pull-Ups
    Burpee Wall-ball (14)

  • Adam R

    I played golf today, so I couldn’t make it to the box. Made up my own workout afterwards.
    Run 2 miles from home to office gym. Forgot to time.
    Press: 5×75, 5×90, 5×100.
    Ring dips, 2 sets of ten. Overhead squats, 65, 75, 85, about 5-7 reps each.
    Run home. Stop at every scaffolding, do 10 pull-ups. 60 pull-ups total, 2 miles. 21:10.
    The run home was fun. One of the things I love about Crossfit is that it encourages you to think creatively about the workouts, with the different combinations of exercises and time/rep patterns.