Monday, November 22 2021

Posted by Mandee on November 21st, 2021

35 responses

Sumo Deadlifts E3MOM
7@70% - 6@75% - 5@80% - 4@85%

4 Sprint Rounds For Time: (24min cap)

200m Run / Row or 0.5k Bike

15 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12

10 Handstand Push-Ups or 3 Wall Walks
5 Sumo Deadlifts 275/185 RX+315/215 MRX 205/185

REST 2min

Core & Shoulder Development

20 Weighted Sit-Ups (Heavy)
20 Hip Extensions
20 Plank Hold Alternating Bird Dogs

20 Barbell or Banded Good Mornings

20 Evil Wheels or Barbell Rollouts

******************************************************************

Thanksgiving Week Schedule!

Monday 11/22 & Tuesday 11/23: regular schedule

Wednesday 11/24: We WILL have ALL MORNING CLASSES from 5am through 11:30am as well as 10:15am Open Gym. We will close at 12:30pm after the conclusion of the 11:30am class. We WILL have childcare from 8am-11:30am.

Thursday 11/25: Thanksgiving Day: CLOSED

Friday 11/26: Limited schedule! Classes at 8am, 9am and 10am only. All other classes as well as childcare are canceled.

Saturday 11/27: CFHSV Annual Iron Bowl WOD! Classes at 8am, 9am and 10am only. All other classes as well as childcare are canceled.

Sunday 11/28: regular schedule

******************************************************************

35 responses to "Monday, November 22 2021"

Nathaniel says:

November 21, 2021 at 1:41 pm

Look at my man Ron! That’s Ron ‘Bring the Wood’! This guy gets 6th man of the year award in the 7am every year. He’s most comfortable when left alone but occasionally you’ll catch him loaded up with 225lbs and going RX. Ron is a great guy with an awesome perspective on life and fitness. He’s been at CFHSV as long as I can remember and he’s never had a bad day…well, he did have one bad day and he handled it like the champ he is. Only thing better than watching this stud do his thing at 7am ( arguably the most competitive class at CFHSV ) is trading dessert recipes and experiences. Can’t say enough good things about Ron Wood. Love ya buddy, keep it up!

Hobie says:

November 21, 2021 at 2:36 pm

Great picture of Ron “BlueBell” Wood holding down his spot in the back at 7AM with 225 on the bar. No matter the lift, no matter the number of reps, Ron can usually rep out 225.

Mandee says:

November 21, 2021 at 2:48 pm

Oh man! Let me tell you, this guy is one of the most likeable, lovable people you'll ever meet. Ron exudes a happiness that is infectious, and you can't help but smile when he's around. He's a seasoned CrossFitter who has been through all the phases, and now most days he shows up to put in the work for his health and well being. But don't sleep on Ron -- without even meaning to, this dude has always been impressively strong and more skilled that he would like to admit. He says scaled even though he goes RX'd, and he can use 225 for any strength portion without a warm up. 7am wouldn't be the same without the one and only Ron Wood! :)

Hal says:

November 22, 2021 at 1:40 am

Ron = Gains

A. Started at 275 and ended with 325

B. 20:38 rx+ (hspu)

C. Complete (not ready for WB GHDs)

Bo says:

November 22, 2021 at 1:50 am

A: 225-305
B: 14:45 rx

Jason Morgan says:

November 22, 2021 at 2:16 am

A. Training (The champ CJ would say I shammed… he would be correct.)

B. 15:37 Rx (Row, HSPU)

Justin says:

November 22, 2021 at 3:16 am

225-275-315-365
15:15 rx bike hspu

Jason Morgan says:

November 22, 2021 at 4:31 am

2:12 - 2:16 - 2:29 - 2:40

CJ VK says:

November 22, 2021 at 5:38 am

Traditional Deadlift: 295(7)-315(6)-335(5)-355(4)
16:28 scaled to traditional deadlift @ 315 (row)
(2:10, 2:38, 2:47, 2:53)

CJ don’t wall walk says:

November 22, 2021 at 5:39 am

HSPU

Nathaniel says:

November 22, 2021 at 7:38 am

A. Scaled to regular deadlifts

- 7@315 - 6@335 - 5@355 - 4@385

B. 18:10 scaled ( bike )

*scaled hspu’s to 15 regular strict push ups
* rx+ weight on KBS and DLs

Bradley says:

November 22, 2021 at 9:13 am

Ron Wood is a legend of the 7am. He is a great guy who also happens to be a sneaky good CrossFitter, but don’t tell him that. His 1RM, 5RM, 10RM, and 20RM for all lifts is 225. Death, Taxes, and Ron Wood hitting 225. Keep it up stud!

A. 295(7)-315(6)-335(5)-355(4)

B. 13:09 Rx+ (row/HSPU)

1:45/1:46/1:49/1:49

Mandee says:

November 22, 2021 at 10:54 am

A. 195(7) - 225(6) - 240(5) - 255(4)
B. 13:54 RX+ (row, HSPU)
(1:51: 1:57, 2:02, 2:04)

Harry says:

November 22, 2021 at 11:50 am

225x7
275x6
295x5
275x4

19:58 RX (row/wallwalks)

Devonne says:

November 22, 2021 at 12:48 pm

Ron has always been one of my favorite CFHSV workout buddies. Always a pleasure to see you! Keep it up!

Lupo says:

November 22, 2021 at 1:42 pm

225(7) - 275(6) - 315(5) - 315(4)
17:47 RX, red KB, run

duke says:

November 22, 2021 at 2:11 pm

275-305-320-345
16:45 scaled regular deadlift@315
hspu red kbs row

steve price says:

November 22, 2021 at 3:50 pm

Sumo Deadlifts: 315x7, 345x6, 365x5, 405x4

23:23 Rx+

steve price says:

November 22, 2021 at 3:53 pm

Sumo Deadlifts: 315x7, 345x6, 365x5, 405x4

23:23 Rx+

Mac says:

November 22, 2021 at 5:30 pm

355-405 - 435 - 465

14:14

Mac says:

November 22, 2021 at 5:30 pm

Rx+. Row/ hspu

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Monday, November 22 2021

35 responses to "Monday, November 22 2021"

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