The Seven


The Seven (Time)

7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here

This was the very first official WOD that I completed as a CrossFitter, and I did so about seven years ago at CFD. I certainly didn’t complete as prescribed! I remember somersaulting up to the wall for HSPUs (and using Abmats, although I can’t recall how many). I also remember that only six activities were listed on the whiteboard. Uhm, the coach had forgotten to record knees to elbows, if I recall correctly.

Jeff is working in the Dominican Republic and I’m very lonely without him. I was awakened at 4 am this morning by an overweight cat sitting on my chest, purring, and staring at me. Bad kitty! ‘Twas Zac.

While choosing my outfit I picked up a pair of Gap sweatpants. They didn’t look familiar, but I’ve been known to purchase — and then forget that I’ve purchased — quite a few items of clothing, so this was no surprise. The sweatpants were size small, so I knew they weren’t Jeff’s. The garment was a little loose around the waits and I had to cinch the drawstrings tight. My hands were cold so whilst coaching the 6 am session I placed them in the pockets of the sweatpants. And then realized that I was wearing women’s sweatpants, as the pockets were too small to even fit my hands. Ha!

This workout had me quite scared, as I had seen Coach Nick struggle through the thrusters, often completing one at a time, i.e., a cluster. I convinced myself to at least give it a try, even if it meant doing 49 clusters, and/or scaling the weight of the thrusters.

Things went much better than I expected.

Uhm, I mistakenly thought the weight for the deadlifts was 255#, and that’s what I lifted. Dammit. I don’t know that I would’ve completed the workout much if any faster if the weight had been 245#.

The easiest parts of the workout were, in order: knees to elbows, pull-ups, burpees, handstand pushups, and kettle bell swings (surprisingly). The hardest parts were thrusters and deadlifts. But mostly thrusters.

I completed all rounds of knees to elbows, burpees, swings, and pull-ups in unbroken reps, although I did miss the first rep of the fourth round of knees to elbows (knees touched below elbows) and re-did. For all intents and purposes I also completed the deadlifts unbroken in that, whilst I did drop every rep from the top, I didn’t rest whilst completing reps.

I completed the first 6 or 7 rounds of HSPUs in unbroken reps. Why do I say 6 or 7? Because whilst completing the 6th round I couldn’t honestly recall if I had completed HSPUs between pull-ups and thrusters. I almost certain that I did, but when in doubt… Thus, after completing 7th pull-ups of 7th round I completed 7 HSPUs, completing 5 unbroken reps and then failing the very last rep. Yup, I re-did.

About the thrusters… I completed the 1st round in unbroken reps of 5 & 2 and rounds 2 through 6 in unbroken reps of 4 & 3. I completed the first rep of each set as a full squat clean, i.e., no power cleaning for me today. I completed 3 unbroken reps the last round and then whilst attempting to complete 2 unbroken reps failed the 5th rep. I didn’t lock out my arms. I completed the last 3 reps as clusters. For the first time in a very long time I found myself talking out loud. “Just three more. One at a time. This is your last three. You can do it. You’re almost finished.”

Not only did I record the accumulated time on the clock but I also moved a poker chip after completing each round. That was quite unnecessary.

4:00, 9:14, 14:56, 20:43, 27:21, 33:10, and 39:31 (time after completing pull-ups) or 40:45 (time after completing HSPUs). I entered 40:45 into Wodify.


Just Five Mere Pounds


I worked out at 6:30, as that was the only time of the day Jeff could attend a session. I challenged myself by completing some activities other than those listed. I’m still nursing a somewhat sore right shoulder.

Choose 5 of the benchmark workouts. You may complete in any order. You may only begin an activity at the start of a 9-minute interval and will have no longer than 8 minutes to complete; thus, the clock will run continuously for 45 minutes and rounds will begin at minutes 0, 9, 18, 27, & 36.

You MUST rest a minimum of 1 minute between activities.

10 Rope Climbs (Time)
100 Jumping Air Squats (Time) – 2:09
30 10 Strict Muscle-Ups (Time) – 3:57
100 Knees to Elbows (Time)
100 Pull-ups (Time)
100 Pushups (Time)
100 Abmat sit-ups (Time) – 3:23
50 Box Jumps (30) – 3:40
50 Parallette Pushups – 5:49

I was pleased to be able to complete 10 strict muscle-ups. That. Was. Tough. I completed jumping air squats in reps of as many as 30 and as few as 10 reps at a time, and both box jumps and Abmat sit-ups in unbroken reps. Parallette pushups were perhaps the most difficult of the activities, and I began with 15 unbroken reps. I completed reps 16 through 40 in reps of 5, and the last 10 in reps of 4, 3, & 3.


I worked out solo. ‘Twas fun!

Run 400m
5 deadlifts (275)
20 twisting box jumps
1-minute weighted plank hold (45)
40 double unders
Uhm, I didn’t record time, but if memory serves me 32 minutes and change.


Metcon (Weight)
Power Jerk

Record total weight lifted.
I took it easy as I didn’t want to further hurt my shoulder. It was a smart thing to do.
1 @ 145
10 @ 125
1 @ 155
20 @ 115
1 @ 170 (PR!)
30 @ 105
Total weight lifted = 7,170
Metcon (Time)
5-min AMRAP
1, 2, 3…
Bent over row(s) (95)
Sumo deadlift high pull(s)
Lateral bar hop(s)

Fast and furious, just like I like it! I completed all activities but the last set of 9 (reps of 5 & 4) in unbroken reps and completed through 9 rounds + 10 bent over rows + 2 SDHPs for a total of 147 reps.


Metcon (AMRAP – Rounds)
EMOM until failure

Begin @ 65% of 1RM; increase weight by 5# if deadlift 1RM > 250# or by 10# if deadlift 1RM >249#

I began @ 245, 65% of 1RM, and set an aspirational goal of deadlifting 385#, 5# more than very recently (2 weeks ago) achieved PR of 380.

I surprised myself and deadlifted 395#, just 5# shy of goal of 400#! I got caught up in ensuring the weight on the bar. Dammit. I attempted 400# one time and got the bar to just below my knees. Whilst I was doing so I kept thinking, “I’m not following the rules. I was supposed to go up 10 and not five pounds, so this is cheating.” And I don’t cheat.

Deadlifts felt great today, and I’m quite proud of my accomplishment.

Metcon (Time)
5 back squats (135)
10 box jumps (30)
15/leg lunges
10 BS
20 BJ
30/leg lunges
5 BS
10 BJ
15/leg lunges

No racks may be used

I increased the height of the box to 33″ for an added challenge. And a challenge it was! I also completed the first 15 and the last 5 lunges and alternating leg jumping lunges. And it challenge it was as well.

Time = 8:22

I missed a box jump, i.e., I landed on box and not 45# plate, as well as 3 or 4 lunges, i.e., knee didn’t touch the ground. You know what I did? Yup, I re-did all missed reps. The only person I’m competing with is myself.


Marguerita and Blake


I attended the 11:45 session led by Coach Deborah. After having completed more than 50 bench presses the prior evening, I wasn’t at all looking forward to floor presses. But I do what I’m told.
Floor Press (5-5-4-4-3-3-2-1)

I worked up to a single at 195, 5# less than 1RM, and failed at 205.

Metcon (15 Rounds for time)

EMOM for 15 minutes
3 pull-ups
3 power cleans (65% of 1RM)

Rx+ = strict pull-ups

Yup, Rx++ for me, as I wore what I thought was a 15# weight vest but after the workout discovered was actually 20#.

Times (in seconds)
Rounds 1 & 2: 15
Round 3: 14
Rounds 4 & 5: 15
Rounds 6 – 12: 14
Round 13: 15
Rounds 14 & 15: 14

That’s pretty damned consistent, folks. ‘Twas difficult cleaning the bar over the weight vest, and I imagine it must be what pregnant women experience. Hi, Jaclyn!

Total time: 3:35

So, 45 strict weighted pull-ups and 105# power cleans in just over three and a half minutes.

My shoulder ached all evening Tuesday and all day Wednesday, so I rested. I was concerned that I’d have to rest Thursday as well, and I was ready to do so if necessary.

Sometimes I believe I have hydraulic fluid as blood, as I woke up Thursday with little pain.


Deborah began the warmup with some squats, and as most everyone but me had completed “Blake” (see below) yesterday everyone was sore. She said, “This is going to be painful for everyone except Paul. Watch as he goes down easy.” “Just like high school,” I replied.

Marguerita (Time)
50 reps for time of:

I attended the 9:30 session. I like this benchmark, although it’s not very challenging. I did attempt to make more challenging by completing freestanding handstands and completing a forward roll after doing so.

Time: 15:15 

That’s a PR!

As I was feeling good and, well, not very tired, I stayed and completed yesterday’s programmed hero WOD. All by myself.

Blake (Time)

4 Rounds for time of:
100′ 25/leg Walking lunge , 45lb plate overhead
30 Box jumps, 24”
20 Wall-Ball Shots, 20#
10 Handstand push-ups

In honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, was killed September 21, 2010
To learn more about Blake click here

I saw many an athlete suffer through the walking lunges so I knew they were going to be rough. I completed the first round in reps of 15 & 10, rounds 2 & 3 in reps of 5, and the last round in reps of 5, 4, 3, and as 2 the very last 2 reps.

Box jumps were by far the easiest part, and I rebounded off of each and every rep. I rested one time during each round.

Wall ball shots got more difficult as the workout progressed. I completed in 2 sets of 10 reps the first three rounds rounds and in sets of 5 the last round.

Given how tired and (dare I say) sore my shoulders have been, I was pleased with handstand pushups, often completing 3 or 4 reps at a time. Until the last round, that is. One. At. A. Time. And I had two failed attempts at the very last rep!

Time = 29:46


Bodyweight OHS!


Behind The Neck Jerk (5×5 @ 65-75% of 1RM)

The focus for the next several weeks is going to be the overhead squat; thus the need to practice behind the neck jerks. I focused on speed and explosiveness, and recorded all rounds. I completed sets @ 105, 110, 115, 115, & 120#. My left arm might be longer than my right arm.

Metcon (AMRAP – Rounds)
Row 750m
5 power cleans (@ behind the neck jerk weight)
5 floor presses

I don’t much care for 120# power cleans. Ha! I set up my work area by the yoke and placed 5 poker chips on one of the plate holders. Big mistake, as the chips went flying! I either completed 7 or 8 rounds plus 4 power cleans. Yup, I entered 74 instead of 84 reps, as I’d rather err on the side of caution.

Courtney, having complete the workout in the first wave of athletes, encouraged me to finish strong, and it was much appreciated — and needed!


Negative Handstand Pushup (Distance)

I worked out after coaching the 9:30 session and invited Heflin and Kerry to join me for the HSPU practice. I increased distance to 14″, but had to reposition plates in order to allow room or shoulders. That’s a PR!

Metcon (4 Rounds for reps)
Tabata squat
Tabata deadlift (155/118)
Tabata squat
Tabata deadlift

Score is total number of reps.
There is no rest between tabatas.

Completing this solo was, well, kind of fun, as I had only the clock to race against.

I started off both weak and strong, as I completed just 19 air squats the first round but completed 20 or 21 for remaining rounds. I completed 9 deadlifts the first and 7 deadlifts the last round, and averaged about 8 a round. The second round of air squats was a little more challenging, but I nonetheless completed between 17 and 21 reps a round (completing 20 the very last round). I set a goal to completed 7 deadlifts a round and even managed to completed 8 a couple of rounds.

Scores = 165, 69, 149, & 61 for a total of 444 reps

MON JANUARY 04, 2016 | OHS

Metcon (Weight)
Overhead squat

Enter total weight overhead squatted

Overhead squats used to be my nemesis. No longer! I completed 1 @ 125, 10 @ 115, 1 @ 135, 20 @ 105, 1 @ 145, and 30 @ 95#. In retrospect I could’ve gone heavier on sets of 10, 20, and 30, as I completed set of 10 in unbroken reps, set of 20 in reps of 11, 5, & 4, and set of 30 in reps of 11, 9, 5, & 4.

Nonetheless, I achieved a new PR — and the weight felt light! As Coach Nick was busy, I made sure that I had Heather ensure that I squatted below parallel.

Total weight = 6505

It’s the first Monday of the month so the coaches met for a WOD, this month led by Coach Doza.

16-min tabata
– Bodyweight bench press
– Box jumps (30″)
– Russian KB swings (53)

This was tough, particularly the bench presses. Jeff was to my left with Nick to my right.

I completed no more than 8 (first round) and no less than 4 (last few rounds) bench presses. I completed between nine and 11 box jumps and about 12 to 15 KB swings each round. My highest score for bench press + box jumps + KB swings was 29 (first round) and I had a couple of rounds of 26 reps. Most rounds I completed 27 reps.

Total = 283

Nick, Jeff, and I completed box jumps at about the same pace, although I usually managed to get in a rep or two more each round. I did have to turn my back to Nick after first round of KB swings as we were completing at about the same pace and I feared that this might slow me down. There, I said it.

I grunted very loudly during bench presses, so much so that Marni let me know she was concerned that I might be hurting myself. Ha!


Partner WODs are Fun!

Metcon (Time)
Partner Nancy
400m run
10 OHS (95)
10 power snatch
-Partners alternate activites
Metcon (AMRAP – Reps)
Partner Nicole
20-min AMRAP
400m run & max rep pull-ups
– Partners take turns

Begin Partner Nicole immediately following Partner Nancy. (Be sure to look at clock!) Score = total number of pull-ups.

I attended the 9:30 session and was fortunate enough to partner with Anthony. He had no other choice. Ha!

I asked Anthony if he’d rather begin with running or overhead squats and he replied, “Overhead squats. I want to get them out of the way.” I was relieved as I always like to run to warm up.

We worked very well together. Anthony struggled somewhat with lifts but worked at a very good pace. I managed to complete both rounds of PS and OSH in unbroken reps. Whaaaat? I must be getting stronger! I didn’t drop a single rep from the top. Whaaaat? My technique is getting better.

Time = 11:29

As Anthony completed last round of PS I was the first to run for partner Nicole. I completed 25 unbroken pull-ups my first turn, and then 20, 20, & 25 reps whilst Anthony consistently completed 20 reps. Yup, I completed the first and final round of pull-ups.

Score = 150 

Uhm, I jokingly said that the workout felt like a warmup. Uhm, I attended the 11:45 session in the hope that someone would be in need of a partner.

Stephen C. attended the 11:45 session and as he hadn’t pre-arranged for a partner I asked him of he’d partner with me for the workout. He either obligingly or begrudgingly agreed.

It looked as if this wasn’t going to be happen, as the session had begun and there was an even number of people sans me. I was getting ready to leave when Jennifer G. entered the building. I wasn’t even upset that she was late, as I’d now have the opportunity to work out again. Yay!

I once again ran first, and just as I had done so a little more 2 hours earlier, I completed PS and OHS in unbroken reps. Stephen struggled a little but worked very steadily.

Time = 11:43

I completed muscle-ups instead of pull-ups because, well, I didn’t want to wreak havoc on my shoulders. I completed 3 (just 3!), 7, 8, & 7 reps.

Score = 41

I very much enjoyed partnering with both Anthony and Stephen!


Hard Annie (Time)
GHD sit-ups

I attended the 9:30 session, the only session that I didn’t coach. Hard Annie is, well, very hard. I began with 30 unbroken GHD sit-ups but was doing doubles by the end of the workout. Double unders didn’t go very well as I was constantly distracted by the very loud rain and I could hardly hear the sound of the rope. It was also very, very humid in the box.

Time = 12:37

Partner WOD
18-min AMRAP
3 box jumps (24/20)
7 pushups
11 air squats

I was both surprised and delighted when Laurie approached me and asked if I’d like to be her partner for the workout. Most people, particularly the Steve Dodges of the world, avoid me when it comes to picking a partner.

Laurie and I made this workout our bitch, nary resting a single moment. Both of us completed unbroken reps of all activities, including pushups. After completing round of air squats I had very little time to move a poker chip before having to begin pushups. Yup, Laurie completed box jumps just that fast.

Score = 45 rounds

No one came close to completing that many rounds. That’s more than 65 box jumps, 150 pushups, and 240 air squats.

Whilst coaching the 4 pm session, Lorraine’s partner had to tap out. I joined her for about 8 or 9 rounds until he was able to rejoin. Yup, more box jumps, pushups, and air squats.


A B: Metcon (Time)
1 mile run
10 rope climbs
B A: Metcon (AMRAP – Rounds and Reps)
20:16 AMRAP
20 burpee pull-ups muscle-ups/burpee toes to bar knees to elbows (alternate rounds)
16 box jumps (24 30)/incline pushups (alternate rounds)

‘Twas a full house at the 11am session; thus, Jeff and I completed B and then A. I’m starting the new year off by challenging myself. Nope, not much different than last year.

Beginning the workout with burpee muscle-ups was tough. T. O. U. G. H. I completed one at a time and had no failed reps. Completing 16 unbroken box jumps, 20 unbroken burpee toes to bar, and 16 unbroken incline pushups was a breeze in comparison.

And then another 20 burpee muscle-ups. I was doing quite well until the 19th rep in that I failed the muscle-up not once but twice. Dammit. Dammit. I rested a moment and completed 19th and then last rep. I was able to get in 16 box jumps in the remaining time.

Score = 3 rounds; 40 burpee muscle-ups, 32 box jumps, 20 burpee toes to bar, and 16 incline pushups.

Jeff and I rested 2 minutes and 44 seconds. This allowed me enough time to load the weight vest with 20 pounds. Yup, I wore a 20-pound weight vest for Part B. Jeff and I began the run together. Yay! Did I mention that it’s our 22nd anniversary? Did I? DID I? Well, it is.

I ran an 8-minute mile and then began the arduous task of climbing that damned rope whilst weighing an additional 20 pounds. What made rope climbs particularly challenging today was that I couldn’t seem to begin with a very high jump nor could I manage to push my hips out and away. I took me as many as 10 pulls to get up the rope! I completed 1 rep at a time. For the first time ever I feared that I wouldn’t be able to make it to the top of the rope and touch the metal beam. Fortunately I was indeed able to do so. Yay!

Time = 14:47