WOD

CrossFit Total

Deadlift 1 Rep
Press 1 Rep
Squat 1 Rep

Below: Dave going for a new deadlift PR.

REST DAY

Rest....or go do something fun!

WOD

“300”

For Time:

Pullups - 25 reps
Deadlifts (135)  50 reps
Pushups - 50 reps
24-inch box jumps - 50 reps
Floor wipers - 50 reps
Single-arm Clean-and-Press with 1 pood - 50 reps (25each arm)
Pullups - 25 reps


Post Loads and Times to Comments.


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

Below: West Shore United Rugby in their continuous effort......and in the last picture is their newest team member who stopped by on Friday.......

WOD

5 Rounds for Time of:

10 TGU's (5 each arm) (2/1.5 pood)
20 Windmills (10 each arm) (2/1.5 pood)
10 Ring Dips

Post loads used and times to comments.

Below: Chris in a HSPU (Handstand Push-up)

Morning Classes Cancelled due to Weather.....

Sorry again 717, due to the weather and associated delays, today's A.M. classes are cancelled. Thanks for your understanding.

WOD

AMRAP 15 minutes:

7 reps of the Bear (135)
Run or Row 400m

Post loads and rounds to comments.

WOD

For Time:

30-20-10 Of:

Deadlifts Right Hand
Deadlifts Left Hand
Double Unders

Goals are to maintain level pelvis during deadlifts, and maintain strong, balanced grip. Deadlifts are done with the bar at your side.

Congrats Deb!

Congrats to our own Deb Yahnke for running the Disney Marathon on Jan 6 of this year!  Check her our representing CrossFit 717!!  Great job Deb!!

MORNING CLASSES CANCELLED!!

All due to the weather, the morning classes are cancelled for today. 

Disposable Heroes WOD

717'rs - CrossFit Apex in Telford, PA will be holding a WOD to support the Disposable Heroes Project, a project that supports wounded Marines and their families. Let's join together and go up there to support our troops and CrossFit Apex. Click the link below for more info - it takes you to CrossFit Apex's site, where all info about the event is provided. It kicks off Saturday, February 5th at 10am. The donation is $20, all of which goes to wounded warriors. Paul and Aldo are definitely participating - don't let them go alone! We'd like to carpool up there if possible - speak to Aldo or Paul for more info.


http://www.crossfitapex.com/2008/02/2-21-08-feliciani.html


For more info on the Disposable Heroes Project, visit http://www.disposableheroesproject.com/.


ALSO:


One of our athletes, Jason Umberger, will be taking the Polar Plunge on Saturday, February 5th to support The Special Olympics. If interested in participating or in making a donation, please visit the link below. Or I'm sure if you see him in the box, he'd be glad to answer any questions you might have about getting involved. It starts at 9am, but the actual plunge occurs later at around 10:30 or 11:00am.


Go to the link below for more info.

http://sopam.kintera.org/faf/search/searchTeamPart.asp?ievent=446716&lis=1&kntae446716=4D8521FDA61248D4A081514BC0807637&supId=0&team=4019735&cj=Y

Thanks 717 - as a community we can do anything.

WOD

“Fackwards Bran”

For Time:

9 Thrusters (135/115/95)
21 Pull-Ups (Palms Facing You)
15 Thrusters
15 Pull-Ups (Palms Facing You)
21 Thrusters
9 Pull-Ups (Palms Facing You)

Try to go heavier than you would usually go on the thrusters. Do pull-ups with palms facing you and try for a wider grip (also called chin-ups). A little bit different of a "Fran".

WOD

Perform 2 Power Snatches every minute on the minute for 15 minutes (85% of 1RM). For every rep not completed, perform 2 strict pull-ups at end of WOD).

Rest 3-5 minutes.

Then for Time:
50 KB Swings
50 V-Ups


ALSO:

CrossFit 717 and our athletes were featured in an article this Sunday, January 23rd, in the Patriot News "Your Health" Section. Click the link below to check it out!


http://www.pennlive.com/bodyandmind/index.ssf/2011/01/crossfit_enthusiasts_form_fitn.html

Box Open Sunday 1/23 10am-1pm

All,

Dan has informed me that as an attempt to make up for the missed workout today, he will be at the box tomorrow from 10am to 1pm for anyone that wants to do a WOD. (Yes he WILL be there!!)  He will also be there to do burpees from anyone that was inconvenienced today as his penance.

**There will be NO 6:30am class on Monday 1/24**

WOD

"Nancy"


Five rounds for time of:


400m Run

95 pound Overhead squat, 15 reps.

WOD

Complete 10 Rounds For Time Of:
1 Rope climb
5 HSPU
5 L-Pull-Ups

If these movements are challenging for you but you can complete one rep or a few reps at a time, don't scale. This should be a challenging bodyweight workout.

If you are competent and strong at these movements, scale up as appropriate (i.e. 2 rope ascents, 10 HSPU, 10 L-Pull-Ups, 10 rds, etc.). Have fun!

WOD

For Time:
Row 500m
Then 18-12-6 Of:
Snatch Grip DL (225)
Ball Slams (20)
Row 500m



"I have failed over and over in my life and that is why I succeed." - Michael Jordan

WOD

30 Muscle-Ups For Time.

Below: West Shore United Rugby Puttin' Out

WOD

3 Rounds Of:
20 reps Push Press (135/115/95)
20 reps Back Squat (135/115/95)
20 Box Jumps (24/20)
Rest 2 minutes between rounds.
Must use same load for PP and Squats. For each round >20 sec. slower than fastest round, perform 15 burpees at end of WOD.


Below: Video Clips of "Nutts" WOD from Saturday, January 15th. In the first clip, the group offers a congratulations to Paul's friends, Vince and Nancy, on their upcoming wedding on January 22nd. Paul and Vince deployed together to Iraq in 2006-2007.

Below: Great demo of  Double-Unders.

MORNING CLASSES CANCELLED!!

Attention all:  Due to the inclement weather (specifically icy roads)  we have decided to cancel the morning classes for everyone's safety.  Thank you.

WOD

For Time:

Perform 2 Rope Ascents and 5 Tire Flips.

Then:
15 Power Cleans (60% BW)
15 Burpees
1 Stop Sign Sprint
10 Power cleans (80% BW)
10 Burpees
1 Stop Sign Sprint
5 Power Cleans (110%BW)
5 Burpees
1 Stop Sign Sprint


Scale Percentages as Needed. You want to add weight to the cleans each cycle. Sub 250m Row for run as needed.

REST DAY

Hour changes Week of 1/17/11

There will be no 6:30am class on Monday and no Friday Morning classes this week.

WOD

“Nutts”

For Time:
10 HSPU
15 Deadlift (250)
25 Box Jumps (30/24/20)
50 Pull-Ups
100 Wall Ball Shots (20)
200 Double-Unders
400m Run (45lb. plate)

WOD

Perform 5x5 Weighted Step-Ups onto a box (24/20/12in. box options). 5 reps = 5 reps on each leg.
Use BW/75%BW/50%BW/25%BW load options. Load should feel moderately heavy.

Rest 3-5 Minutes

Then 5 Rounds For Time Of:
6 Ring Dips
9 SDHP (95/75/65)
12 L-Sits (Rings or Pull-Up Bars. Try to be strict- no kip.)


"Keep steadily before you the fact that all true success depends at last upon yourself." - Theodore T. Hunger


Below: Dave chillin' after a WOD.

WOD

Perform the following in any order:

Thruster

5,5,3,3,2,2

Bent Over Row
5,5,3,3,2,2

For Time: 1500m Row. Every 15 pulls on rower, perform 10 Push Presses (75lb.). Get to 1500m as quick as possible.

Record loads and row times to comments.


Great job 717 on the McGhee WOD last night. I think we can all agree that it was a man-maker (and lady-maker).


Below: Pics from "McGhee"

Note the full hip extension in Kara'a box jump.

WOD

"McGhee"


AMRAP 30 Minutes
5 Deadlifts (275)
13 Push-Ups
9 Box Jumps (24 inch box)

Corporal Ryan C. McGhee, 21, was 

killed in action on May 13, 2009 by 

small arms fire during combat in cen- 

tral Iraq. He served with 3rd Battal- 

ion, 75th Ranger Regiment of Fort 

Benning, Ga. This was his fourth de- 

ployment, his first to Iraq.   

717 Ladies T-Shirts Continued......

Based on feedback from our apparel expert and designer, Scott Boggs, the pink color for the text and barbell will not show well on the black t-shirt. Black seems to be the consensus choice among our ladies for t-shirt color. But Scott has suggested re-design or choosing a different color for the text/barbell if we go with the black shirts (which I think is a bad*#$ color).


Ladies, what are your thoughts? My suggestions for a new color for the text and barbell is:
1. Silver.
2. Grey.
3. White.
4 Other Suggestions?

WOD

"Lynne"

5 Rounds for Max Reps of:

BW Bench Press

Pull-Ups

Untimed WOD. Rest as needed between rounds, but bench press and pull-ups are done consecutively (right after one another).

Scale Options: For bench presses, use either a percentage of your BW, or your approximate 10RM.

For pull-ups, use band assist only as needed.


Question: "If toast always lands butter-side down, and cats always land on their feet, what happens if you strap toast on the back of a cat and drop it?" - Stephen Wright

Hey 717

A reporter from the Patriot News will be in the box again on Wednesday night for our 6:30 WOD. A photographer will be there as well. They will be running a story about you all (yes - you - 717 badnesses) in an upcoming Sunday edition. Front page of the Health Section apparently.

Come on out to the 6:30 WOD and show everyone what we're all about and what it's like to be part of this great community. (Jason - you'll even be allowed to still work out shirtless). Spread the word and bring a friend if you like!

Below: SOLID overhead squat by Kristen.

Women's T-Shirt

Ok ladies we need to come up with a concensus on which color you guys like better.  So here's your chance to let us know.  We already had some replies on Facebook. Post your thoughts in the comments.

WOD

Choose a total volume of weight from the options below, and move it from the ground to overhead any way you can. Any combination of clean and jerks or snatches are permitted. Do this for time.


Volume Options
5000lb.
4000lb.
3000lb.
2000lb.
1000lb.


For Example: If I choose a load of 155lb., I will have to clean and jerk it 33 times to achieve a total volume of just over 5000lb. I could also start with a 155lb. load and clean and jerk it 15 times, then lower the load to 135lb. and clean and jerk or snatch it 20 times to achieve the same total load. 


Post total volumes, loads used, and times to comments.


Then:


4 - 250m runs to stop sign. Carry between a 5-20lb. weight while running. Rest as needed between runs.

Below: Pics from the HSPU, Pull-Up, Snatch, GHD Sit-Up, 2K Row WOD. Everyone did a great job that night. I can see that we're all learning, becoming more proficient, and also really getting to know our bodies, their strengths and weaknesses, and how we can address those.

Gettin' strong 717!

AM Class Hours week of 1/10

Attention all:  There will be no 6:30am class on Wed and no morning classes on Friday.  Remember please sign up for classes!!! 

Rest Day

Rest day or go do something fun!!

WOD

For Time:


500m Row
25 Push-Ups
20 KB Swings (1.5pood)
15 Thrusters (75/45)
10 AbMat Sit-Ups
400m Run
10 AbMat Sit-Ups
15 Thrusters (75/45)
20 KB Swings (1.5pood)
25 Push-Ups
500m Row

WOD

For Time:


6 Rounds Of:


3 HSPU
4 Weighted Pull-Ups (5RM weight)
5 Power Snatch (135lb.)
6 GHD Sit-Ups


Then 2K Row.


Row immediately after completing 6 rounds. Row is included in total time.

If your max pull-ups are less than 10, do bodyweight pull-ups. We want to build strength during the first half of this WOD.