Announcing the Crossfit 717 Better Body challenge:

30 days to a better body and a healthier you:

Estimated start date is the 2^nd week of January.

We’re still ironing out details, but want everyone to get a heads up and get prepared.  We’ll be hosting a diet seminar and Paul will also be giving a mobility clinic during the 30 days.  Here are some more highlights:

-Everyone pays $5-10 to get in the challenge.

-Weight and body fat are measured.

-Pictures are taken (guys in shorts, gals in shorts and sports bra).

-A baseline WOD and CF total is done and everyone participates. Times are recorded.

-Then the 30 days of fun begin.

-At the end of the thirty days, weight and body fat get measured, pictures get taken again, and the workouts are done again.

-Then, everyone that has participated gets to vote on who made the most

progress/biggest change.

-Votes are tallied, and the top three guys and gals get prizes, with first place splitting the buy in money and more.

All of us, not matter what fitness level we're at, can make a serious difference in 30 days.  To be successful, you must examine your diet, and be willing and want to make the jump.  It's time to make the commitment.  

 

Holiday Hours:

New Year's Eve: 9am Beginner, 10am CrossFit

New Year's Day: CLOSED

 WOD 

"Hello 2012"

(a bastard child of last years version)

12 Squat Snatches (75/45)
12 Squat Cleans (75/45)
12 Overhead Lunges Each Leg (75/45)
12 Overhead Squats (75/45)
12 SDHP (75/45)
12 Windmills Left (1.5 pood)
12 Windmills Right (1.5 pood)
12 KB Clean and Press Left (1.5 pood)
12 KB Clean and Press Right (1.5 pood)
12 KB Swings (1.5 pood)
12 Ring Dips
12 Pull-Ups
12 Wall Ball Shots (20 lb.)
12 KTE
12 GHD Back Extensions
12 Flutter Kicks (4 count exercise)
12 Push-Ups
12 Air Squats
12 Mountain Climbers (4 count exercise)
12 Box Jumps (24)

 

Strength
Find 2rm OH squat

WOD
AMRAP 16 Minutes:
3 Power Cleans (215/125)
6 Pullups
9 Wallballs

Weather WOD change

WOD

20 Min AMRAP:
50 DU's
3 TGU's each arm (2/1.5)
20 Sledge hammer swings (10 each arm)
20 Box jumps

 

Skill/Strength
Tabata L-sits
then try
GHD Glute Ham Raises after WOD.
3 sets of 5 (or more)

WOD

3 Rounds for time:
800m run
3 TGU's each arm (2/1.5)
20 Situps
20 Box jumps

Garage Games athletes:
5 Rounds
50m suicides (Run to 25m mark, back to start, then to 50m, and back)
3 TGU's each arm (2.0/1.5)
15 GHD situps (full range)
20 Box Jumps (30/24)

Finish with a 50m suicide Prowler push immediately after wod.

Skill
Jerks

WOD
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

 

A little different style from Kristen Clever...

Skill
Muscle Ups and progressions.
If muscle ups are not challenging anymore, then practice MU handstand PU.


WOD
8 minute AMRAP:
5 Deadlifts  (315/220) (scaled = 75% of 1RM)
7 Ring Dips

3 minutes rest
Then...

8 minute AMRAP:
150m Row @ 10
1 rope climb
7 push-ups

Strength

Clean 50%x2, 60x2, 65x2, 70x2, 75x2, 80x2, 85x2

Back Squats 60%x5, 70x5, 80x3, 90x3, 90x3, 90x3

*Clean means full squat clean.  If you don’t know your 1RM, find that out today.

WOD

5 Rounds for Time of:

10 Back Squats @ 50% of BW

Sprint 100m

10 Burpees

Rest 90 seconds between rounds.

MERRY CHRISTMAS!!

Merry Christmas from all of us at CrossFit 717!!

Holiday Hours:

Christmas Eve: 9am Beginner, 10am CrossFit

Christmas Day: CLOSED

New Year's Eve: 9am Beginner, 10am CrossFit

New Year's Day: CLOSED

WOD

"12 days of Christmas"

Happy 46th Birthday to Jamie Pascotti!!

Reminder that the only class on Friday afternoons is now at 6pm.

Holiday Hours:
Christmas Eve: 9am Beginner, 10am CrossFit
Christmas Day: CLOSED
New Year's Eve: 9am Beginner, 10am CrossFit
New Year's Day: CLOSED
    

"Continuous effort, not strength or intelligence, is the key to unlocking our potential."

-Winston Churchill   

Skill/Strength

5 sets of 3 skin the cat with front lever/back lever

WOD

5 rounds for time:

200m Run

7 Front Squats (70% of 1RM)

14 kb swings (1.5/1)

 

Skill/Strength

1-handed Deadlift 5-5-5-3-3-3

For time:

15 pull-ups

15 ball slams

13 pull-ups
13 ball slams
11 pull-ups
11 ball slams
9 pull-ups
9 ball slams
7 pull-ups
7 ball slams
5 pull-ups
5 ball slams
3 pull-ups
3 ball slams
1 pull-up
1 ball slams

Beginning this Friday, 12/23, we will be combining the Friday 5:30pm and 6:30pm CrossFit Classes and the new time will be 6pm on Fridays.  There will no longer be a Friday evening Beginner class.  

Holiday Hours:
Christmas Eve: 9am Beginner, 10am CrossFit
Christmas Day: CLOSED
New Year's Eve: 9am Beginner, 10am CrossFit
New Year's Day: CLOSED

Skill/Strength 
Push Press 5-3-2-2-1-1-1-1
Find a 1 RM.

WOD
10 Rounds for Time of:
10 Push Press (115,85)
25 Double Unders

Beginning this Friday, 12/23, we will be combining the Friday 5:30pm and 6:30pm CrossFit Classes and the new time will be 6pm on Fridays.  There will no longer be a Friday evening Beginner class.  UPDATE: **Everyone should now have the ability to sign up for the class online**

Holiday Hours:
Christmas Eve: 9am Beginner, 10am CrossFit
Christmas Day: CLOSED
New Year's Eve: 9am Beginner, 10am CrossFit
New Year's Day: CLOSED

WOD
15" AMRAP
250m row
10 burpee (Each burpee terminates with a jump one foot above max standing reach)
10 sit-ups

After WOD:
Reverse Prowler Pulls 3 x 50m (225/180)
Focus on taking large steps and accelerating

Skill/Strength:
Max Height Wall Ball Shot
3 attempts

WOD:
12 HSPU
2  Power Cleans (155,105)
10 HSPU
4  Power Cleans
8  HSPU
6  Power Cleans
6  HSPU
8  Power Cleans
4  HSPU
10  Power Cleans
2   HSPU
12  Power Cleans

Skill/Strength:

Accumulate 3" of L-Sit time

WOD:

20" AMRAP:
10 KB Cleans, Right arm (2, 1.5)
15 Sit-ups
10 KB Cleans, Left arm
15 Burpees

Run 200m

Skill/Strength:

Squat Snatch 2-2-2-2-2 @ 90% 1RM

WOD:

21 Power Snatches (135/95)

21 Pull-ups

15 Power Snatches

15 Pull-ups

9 Power Snatches

9 Pull-ups

Skill/Strength:

Muscle-ups Max Reps x 5 or Max Reps Pull-ups and Max Reps Dips

WOD:

3 Rounds for max reps in 1 minute of:
Kettlebell Swings (2,1.5)
Box Jumps ( 24, 20)
Jumping Lunges

Deadlifts (225/155)

 

Skill/Strength:

Thrusters 5-5-5-3-3-3

Work up to 85% 1RM

WOD:

5 Rounds For Time:

12 Thrusters (65, 45)
200 Meter Run
Rest 1 Minute Between Rounds

 

Mobility

After the WOD, accumulate 10" in the bottom position of a squat, as seen below.

WOD

  

For Time:

Row 2K
50 Burpees
100 Double-Unders

Good luck to Kyle Gardner!  He's leaving for Air Force basic training in San Antonio.  We'll see you in a couple months!

Skill/Strength
Box Squats 6x3 @ 65% 1RM

WOD
16 Minute AMRAP:
3 max effort Broad Jumps
5 back squats (155/110)
10 T2B

*Before WOD, take the best of two max effort broad jumps.  Each jump in WOD must be within 6" of mark to count. 

The 80's WOD was hilarious!!  Thanks to everyone for coming out!

 

After the announcement that anyone not rowing has to dance...

 

 

Strength

Deadlift 3-3-3-3-3 @ 90% 1RM

WOD

For Time:

21 DL (225/185)

Run 800m

15 DL 

Run 800m

9 DL

Run 800m

The Team WOD kicks off at 630 tonight.  Just to get you ready...

Also...

If you're heading to CF Hershey tomorrow for Paul's Mobility seminar and want to carpool or follow some us over, I'll be leaving from the Box at 830.  This is an active seminar, so you'll be moving, and probably end up doing a WOD. 

Planning on coming to the 80's team WOD tonight at 630?  Don't forget to reserve your spot on Zenplanner.

Morning and Lunchtime WOD:

12 Min AMRAP
5 HSPU
10 Box Jumps
15 Air squats

 

This Friday at 630pm!

Crossfit 717 is going to be gettin footloose with our first (and probably last) 80's themed WOD!

 Everybody needs to don their best eighties outfits and get ready to workout to the killer sounds of the era best known for Reagan, Hair Metal, and Patrick Swayze's sweet roundhouse kick.  Everyone is invited.  Be there or be square!!

-Hobbit

Skill/Strength
Power Clean 5-3-3-2-2-1-1-1
Find a 1RM

WOD
9 Hang squat cleans (155/105)
3 Rope climbs

 

Skill/Strength
Push Jerk 3-3-3-3
Split Jerk 3-3-3-3
Work up to 80%

WOD
7 Rounds
10 jerks (135/95)
25 DU's

 

Paul Erwin will be hosting a Mobility seminar at Crossfit Hershey this Saturday from 9:00-11:00.  The cost is $10/person, but any CF717 member can go for free. There will be a sign-up roster in the box this afternoon.  I need to know how many of you would like to attend so I can let Tim (CF Hershey) owner know how many to expect. 

The address is 2610 N. Brandt Road, Anville, PA 17003. 

The shelves by the entrance are getting pretty full of sweatshirts, shoes, and t-shirts being left behind.  I'll be placing it all in a cardboard box today and sitting it by the desk.  Tis the season of giving, so if there is anything left in the box by Saturday, it will be donated to Goodwill.  So please come grab your stuff.  I thought I seen a nice pair of Nike's in there!

Skill/Strength
10 Pulls on the rower x5
Set rower on 10 for calories

WOD
4 rounds
10 ring dips
10 Burpees
10 floor wipers
10 KB swings (2/1.5)
500m Row

 

Check out "Beyond the Athlete - Dan Healy" on Station 717 today!

Skill

Mobility work after WOD

WOD

"Fran"

21-15-9

Thrusters (95/65)

Pullups

Some pretty cool stuff is coming up soon for Crossfit 717...

-Kara and Mike are off to Key West to not only compete in the Key West Triathlon, but get married on the beach on Sunday.  Congratulations to you both from your Crossfit family!!

-Next Friday Hobbit will be hosting the much anticipated 80's themed team WOD at 630pm.

-Considering how much fun we had at the Mid-Atlantic Hopper last month, we're hitting the road again on 14 January, 2012 for Allentown PA.  As a part of the Garage Games competitions, hosted by big names such as Reebok, Again Faster, and Progenex, individuals will be competing in Rx'd and Scaled divisions.  Aldo has already signed up.  Who's gonna join him?

 http://www.thegaragegames.com/events/second-annual-pas-fittest/

 

WOD

"Hammer"

Each Round for Time:
Five rounds of:

• 135 pound Power clean, 5 reps
• 135 pound Front squat, 10 reps
• 135 pound Jerk, 5 reps
• 20 Pull-ups

Rest 90 seconds between each round

 
U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, WA, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

WOD

12 minutes AMRAP of:
10 OH KB Walking Lunges (left) 24/16kg
15 Sumo DLHP
10 OH KB Walking Lunges (right) 24/16kg
15 Push Press 75/55#

Skill
Snatch Balance
2-2-2-1-1-1

WOD

1. 21-18-15-12-9-6-3 Unbroken KBS (32kg,24kg)

2. 100m Sprint on the minute for 10 minutes

Reminder.  There is no 8am class this morning

Skill
Row

WOD

4 rounds for time:
Run small block
8 Deadlifts (275/185)
12 Box Jumps
rest 30 seconds

Skill/Strength
Squat 3x5
Press 3x5

WOD
Handstand Hold - 30 seconds
Max Handstand Push Ups
Static Pull Up Hold - 30 seconds
Max Strict Pull Ups
Hold Top of Ring Dip - 30 seconds
Max Ring Dips

*Perform isometric hold for 30 seconds, kick down, shake out your hands and perform max reps of given exercise.
*There is no time component for this workout other than the 30 sec holds.

schedule change this week.

Unless Boggs miraculously tags his prize Whitetail buck today or tomorrow, or Dans school is canceled, we unfortunately have to cancel the 8am Crossfit class on Wednesday. 

Sorry for the inconvenience!! 

 

There have been a few glitches with Zenplanner.  We're working out the bugs, and will get it back to normal asap.  Sorry for the inconvenience. The schedule is back to normal this week.  Any changes will be posted soon.

WOD

500m Row, 21 Squat Clean Thrusters (95,65), 500m Row, 15 Squat Clean Thrusters, 500m Row, 9 Squat Clean Thrusters

 

 Skill

Power Snatch

2-2-2-2 at 70% of 1RM OHS

 WOD

"Nancy"

5 Rounds for Time:

400m Run (the hill)

15 OHS (95/65)

*If scaling, use 60% of today's last set of Power Snatches)

To all our birthday girls this week...

Happy 29th :-)

Happy 21st!!

Happy 27th!!!

Skill
Split Jerks
2-2-2-1-1-1-1
*Start first set of two with your 1rm Strict press weight after warm up, slowly increasing weight. 

 WOD
5- Curtis P 135/85
50- Double Unders
50 Ab mat sit-ups
4- Curtis P
40-Double unders
40-Ab mat sit-ups
3- Curtis P
30- Double Unders
30- Ab mat sit-ups
2- Curtis P
20- Double Unders
20-Ab mat sit-ups
1- Curtis P
10-Double Unders
10- Ab mat sit-ups

We added 3 more classes to help everyone get in and get their WOD on...

Thanksgiving day
7AM Crossfit Class (new)
8AM Crossfit Class
9AM Open Gym

Black Friday
6AM Crossfit Class (new)
7AM Crossfit Class (new)
8AM Beginner
9AM Crossfit Class

Current members- Please remember to sign up on Zenplanner.  You are allowed to bring one family member free of charge on Thanksgiving.

Visiting Crossfitters- Please email us prior to dropping in.  Include your experience level with Crossfit and the class time you would like to attend.  Drop in fee applies.

You may have seen it coming, or maybe not.  Crossfit 717 would like to honor the Men and Women who have and who are right now serving overseas.  There are many that can't be with us on this day filled with friends, family, and food.  They were called to duty, and are serving a higher purpose.  When thinking about what we're thankful for today, remember them.  

 

To all of our extended family here at Crossfit 717,

HAPPY THANKSGIVING!!! 

"MURPH"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

"In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it,"
-Crossfit HQ