Quarter Couplet

25 Nov 2009 | No Comments | posted by vero | in G7 CrossFit of Laredo

Skill - Cleans

WOD
5 Rounds
25 ft. OH lunges
25 double unders

**Announcements**

Thanksgiving 10k run

This weekend many of our athletes will be participating in Hands Across South Texas’  10k “Race for a Cause.”  If you would like to join us, please let us know so we can make plans to meet before the event.  It’s going to be a challenge, but we’re up for it!

Event Details:

Hands Across South Texas, a nonprofit organization, is having its second annual Thanksgiving 10k Run/Walk, “The Race for a Cause,” starting at 7 a.m. today. We are currently registering runners and walkers for our event. The first 200 entrants will receive a T-shirt. All proceeds for this event will benefit children, underprivileged families and battered women of surrounding areas. Registration form is available at IAAP.com, 603 Shiloh Drive or via e-mail at handsacrosssouthtexas@hotmail.com. Registration forms will also be available at participating community partners. Strollers are welcome. Call Delia ‘Nenita’ Mendez, race director, at 712-3363 or 285-6362.

Elements Classes starting next week

If you are interested in trying our programs, you must sign up for 3 days of Elements Sessions, where you will be taught and coached through the fundamental movements of CrossFit.
Our next Elements Sessions will take place Monday,  November 30 – Wednesday, December 2 at 8:30 p.m. each day.   Following your Elements sessions, you will need to sign up for one of our classes.  Please call Vero at 949-0883 to sign up for our Elements class or for more information about our December schedule.

Death by Tabata

24 Nov 2009 | 1 Comment | posted by vero | in G7 CrossFit of Laredo

Daisy, Kenia, and Brenda with their awesome shirts

Jorge flying into a burpee during “Seth”

“Seth was harder than Murph.” Javi Guzman

More pics from Monday’s “Seth” Hero WOD

Great job on the “Seth” Hero WOD yesterday.  It was tough, but we all got through it.  Thank you CrossFit Austin for inviting us to pay tribute to Captain Seth Mitchell with your box.  We had a lot of fun and were honored to be able to take part in paying tribute to a fallen soldier.  Our thoughts and prayers will go out to his family and friends as they continue to deal with the recent loss of their son.

Skill - Ring Dips

WOD

Death by Tabata
Perform:
Tabata Deadlift and Burpee

Perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees .

The entire workout should take 8 minutes.

Warrior Monday

23 Nov 2009 | 5 Comments | posted by vero | in G7 CrossFit of Laredo

Captain David Seth Mitchell

Today our G7 CrossFit community will be joining CrossFit Austin in honoring Captain David “Seth” Mitchell.  Following is a message from our friend, Wes Kimball of CrossFit Austin.

Today’s workout was created in honor of, and dedicated to Captain David “Seth” Mitchell of the United States Marine Corp. He died, tragically, in a helicoptor crash Monday, October 26th while supporting combat operations in Helmand Province, Afghanistan. Seth was a dear friend of our friend, and CFA athlete Joe Horst (OJOE), and this is what Joe had to say about him:

Seth was an amazing person and true American, loved being in the Marines. He lived life to the fullest and was very dedicated towards everything he did. In the Marines, he didn’t start off as a pilot, but he kept at it and got into flight school after 3 – 4 years, nobody would stop him from being a pilot. I remember when he moved to Top Sail Island in North Carolina , he purchased a used longboard (surf board) and couldn’t surf it very well, but this past summer he was riding the waves off the beaches of Cardiff Cliffs in California with his Marine buddies. He could never be stopped, he became a surfer! Seth is truly an inspiration, he enjoyed life to the fullest. In between deployments and training, Seth did just that..enjoyed life.

So today we honor Seth with our efforts in the gym, and thank him for his ultimate sacrifice.

WOD

“Seth”
1600 M Run
50 Chest to Bar Pull-ups
100 Push-ups
1600 M Run
100 Sit-ups
50 Burpee
1600 M Run

Note:  G7 CrossFit will undertake the WOD in teams of 3