Workout of the Day

"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

*Scale 65,95,115lbs respectively for thrusters and 155, 185, 215lbs. for deadlifts*

This past Saturday, I had the opportunity to judge at CrossFit Albany's Fall Face-off competition. It was a great experience for myself and my affiliate, CrossFit Westchester. Our athlete's did a tremendous job, placing 13th out of 45 teams! Chris, the CFW owner, and I did not think we were going to do as well as we did. The girls stepped it up big time on the chipper workout, they made me so proud!

It was awesome seeing my buddies, Caleb and Sarah, compete for their affiliate team. They both were awesome and represented the home team with a 3rd place finish at the event. I really enjoyed the programming for the event. The workouts were challenging and really emphasized the saying "you are only as strong as your weakest link". The biggest difference between the top teams really came down to who had the fittest women. The competition was split into teams of 4, two men and two women. The men for the most part were all very efficient and close in terms of fitness. The gap in fitness for the women was huge. There were a pack of low-end fit women and high end, fire breathing women; there was no in-between.

Overhead squats- 10 Coach A- 0