100327 Saturday “Swinging Seven”

Strength/Skill Work: Front squat


7 Rounds of:

7 front squats (50% of max not to exceed 135/95lbs)

21 double unders (63 single unders sub if you are unable to do double unders)

Complete 7 kettlebell swings (53/35lbs) at the top of every minute. The work-out begins with 7 KBS before beginning the 7 front squats. 20 minute time limit.

5 thoughts on “100327 Saturday “Swinging Seven”

  1. Amanda Savage

    What a workout. Thank you guys, this was just what I needed this morning. Being at the gym today meant more than you will ever know.

  2. Shanna Post author

    Name Time FS/KBS DU/S Front squats
    Ethan 10:58 75/53 S 5x155lbs
    Phil B. 14:37 38/35 S 68lbs
    Lisa 16:38 28/18 S 55lbs
    Daniel Sm. 19:49 88/53 DU 5x145lbs
    Dale 12:40 70/35 S 5x3x125lbs
    Jules 12:38 43/25 S
    Mike P 11:48 75/35 S 3x160lbs
    Beth 14:51 28/20 S 3x48lbs
    Anne 12:53 65/35 DU 5x5x95

  3. J$

    First of all let me say that any workout that starts with the number 7 is just pure evil.

    I must have got up on the wrong side of the bed this morning. I made the drive in but then when I got to the gym I didn’t want to do anything. I told Corey I needed an attitude adjustment.

    I didn’t even want to do the front squats and that is not like me. I figured I would just try to keep up with Brian. Then I thought maybe I could just opt out of the WOD. No doing. Shanna called me out and told me “You can’t cherry pick you work-outs.” Shanna is the coach and I trust her so I did the WOD. I’m so grateful for a coach who pushes me like Shanna. I hope I did not give her too hard a time today.

    I didn’t want to put up my numbers but I was there and I did it so 19:?? 45/26 and Front squat 135 X5.

    On the bright side, I got to work my flat footed jump rope jumps which inches me closer to my 2010 goals. Thanks Corey & Shanna!

  4. miriam

    J$, I am so glad for your candor in the post above. I’ll bet it resonated with a lot of folks. I have come into the gym on certain dark days thinking “I really don’t want to be here.” But dammit once you are there, you’ve gotta be there. I have muddled my way through some WODs wondering why I came in, but like you, in the end, I am glad I did at least something instead of nothing. Those “I don’t wanna” days used to be the days I allowed myself to ease into quitting exercise altogether. One valuable thing I have learned from CFA is to take the long view. When I have a low energy or bad mood WOD, it is what it is and I know there will be a WOD in my future that will be fun and high energy. So, thanks for sharing your experience. Good for you.


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