WOD

The Chief



WOD

Crossfit Total:

1-Rep Max of:

-Backsquat
-Press (strict)
-Deadlift

WOD and Schedule Change

ATTENTION!!

-The 0900 Class had to be canceled due to a scheduling conflict.  We sincerely apologize for the inconvenience.

-Also, Sean and Stacy Ireland has invited anyone without 4th of July plans over to swim and cookout.  It will be BYOB with some burgers and chicken provided, but please feel free to bring some additional dishes.  They'll start at 1pm and go until they get tired of you and ask you to politely put your clothes back on (You know who you are).  We'll post their address in the box.  Please let them know if your coming so they can plan accordingly. 

Now, on to the WOD....

Skill

Muscle-Ups
(If you got them, do them without the kip.  If you have to jump, then practice your kipping MU's.  If you can't jump, then practice the seated band progression.  We just bought more rings, so lets set them up and go at it)

WOD

10-9-8-7-6-5-4-3-2-1 of:
Hang Power Cleans
Floor Wipers
Floor Presses

*Athlete chooses weight depending on Floor Press. 

Great clean.  He's been working hard and you can tell.  Keep it up.

WOD

Lil Umberger

Skill/Strength

Tabata:
L-sit
Double Unders

WOD

For Time:

100 Burpee Pull-ups

WOD



Matt subbing in knees to Elbows for situps.

 We'll be ending June with a Crossfit total and beginning July with "Fran".  Think about her when your doing your thrusters today... Have a fantastic Monday!

Skill/Strength

Thruster
5-5-5-3-3-2

WOD

5 x Sprint 50 meters
5 x Sprint 25 meters
5 x Sprint 10 meters
*100% effort
*Rest 30 seconds between efforts.

Record fastest 50, 25, and 10 meter times.
(If you have your own watch, today would be a good day to bring it)

The number of athletes posting on BeyondTheWhiteBoard have been steadily increasing!  This is an amazing tracking tool for everyone, and we're excited to see you start to use it more.  Keep up the hard work. 


Big Kev almost tearing the chain out of the C2. 



Open Gym

Open Gym will be from 11am-1pm today.  Come on out and make up a missed WOD from this week, work on your Muscle-ups and DBL unders, or get some individual attention on your Snatch.  Bring in your family or friends to show them what you do. 

Or, go out today and test out your new found fitness level in another sporting arena.  Go for a bike ride, a hike, or some back yard football.  Have some fun. 

And a Happy belated B-day to Weller... His birthday WOD will be coming up soon.

WOD

MOORE


Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him.

He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.

AMRAP 20 minutes:

• 16 ft Rope Climb, 1 ascent (sub 6 chin-ups)
• Run 400 meters
• Max rep Handstand push-ups

Record Rounds and total HSPU's. 

then...

Cash out with Weighted Pullups
10-8-6-4-2-1

WOD

The Hud getting some air...

Skill/Strength

Snatch with OH Squat
2-2-2-2-2-2-2

WOD

"Karen"

For time:

150 Wallballs (20/14)

WOD

Weighted Back Extension
8-8-8-8-8

TGU (Each Arm)
2-2-2-2-2

WOD

12 Minute AMRAP of:

3 Deadlift (275/185)
5 Toes to Bar
7 KB swings (2pd/1pd)

WOD

Test

-Max height vertical jump

WOD

5 rounds for time of:
50 Jump and touches to a target 18" above tip toe reach
40 squats
30 situps
20 pushups
10 pullups

Scaling options

5 rounds:
30 Jump and touch to a target 12" above tip toe reach
25 Squats
20 Sit-ups
15 Push-ups
10 Pull-ups

3 rounds for time of:
30 Jump and touch to a targer 8" above tip toe reach
25 Squats
20 Sit-ups
15 Push-ups
10 Pull-ups



WOD

"The only way most people recognize their limits is by trespassing on them"

-Tom Morris

Skill

15 Minutes
1 Clean and Jerk on the minute
First 5- Clean and Push Jerk
Second 5- Clean and Split Jerk
Last 5- Choose which worked best

WOD
Four Rounds, each 2:00 minutes.

Suicide sprints- 15 meters (down and back), 25 meters (down and back)
Max ground to Overhead
Rest 1:00 minute

Score is total weight moved ground to OH. 

Sean's B-day WOD

The Man himself during his college days

Happy 30th Birthday Sean!! For his Birthday, we decided to let him have a hand in making the WOD.  So, Here it is:

The "Sean"

3 Rounds for time:
30 Box Jumps (24/20)
15 Pullups
10 Squat Cleans (135/95)
5 Muscle-ups
30  Double-Unders

Happy Father's Day!

CrossFit 717 would like to wish a Happy Father's Day to all of our Daddy-athletes. Whether you crossfit to play with your children, care for them, carry them with ease, or just go home to them after a long day, we applaud your efforts!  Happy Father's Day!  Make the most of it.


Remember no open gym today.  See you next week!!

WOD

Though the weather man tricked us into believing that rain will ruin the day we had an amazing Team WOD yesterday.  Great job to everyone that came out!

We did it Games style, with 3 events.  The teams went full tilt and really showed some awesome athleticism and teamwork.  Jeff K became the hero of the event with his BBQ mastery, and had steak, burgers, and chicken ready for us right after the WOD.  Incredible day!!

SCHEDULE CHANGE: There will be no Open Gym tomorrow due to the holiday.  Go teach your dad how to do a Burpee and OH squat!!  We'll see you monday!

Without further ado, todays WOD:

2011 Crossfit Games Regional 6 workout

For time:
Row 20 calories
30 Burpees
45 pound Two-arm dumbbell ground-to-overhead, 40 reps
50 Toes to bar
100 foot Walking lunge with 45lb plate held overhead
150 foot Sprint

Morning WOD and Team WOD/Cookout

This WOD is for the morning crew.  The Team WOD is totally dependent on the weather, So we'll hold off on posting it until later today!  The Team WOD will start at 630pm at the BOX.  There will be no 530 or 730 class tonight. 

Strength/Skill
On the minute for 10 minutes:
2 Deadlifts (70-75% 1rm)
2 Dead Hang Pullups

WOD
"Helen"
3 Rounds for time of:
400 Meter run
21 KB swings
12 Pullups

"You must do the things you think you cannot do."
- Eleanor Roosevelt 

WOD

Day 11 of 100 HSPU Challenge

"All things good to know are difficult to learn."

-Greek Proverb

Skill/Strength

3X3 Hang Squat Clean with 1 rope climb between each set.

WOD

5 rounds for time of:

Row/Run 250 Meters

135 pound Front squat, 10 reps

15 GHD Sit-ups

20 Box Jumps (24/20)

-Row if you did sprints yesterday.  Run otherwise.  

-Pull weight from the floor.  No racks today.  

-Sub GHD for Toes 2 bar or ABmat wallball throws with wall 6 foot away.  

-Rx+? (20 min. Timecap) Carry wall ball through entire WOD, only drop to Row or Front Squat

Kendrick Farris, American Olympics athlete, Clean and (p) Jerking in sloooow mooow.  Can you tell when he's starting the 3rd pull (under the bar)?  Hint... Watch his hair.

WOD

 Day 10 of 100 HSPU Challenge

And they all come tumbling down...



"How you respond to the challenge in the second half will determine what you become after the game, whether you are a winner or a loser"

-Lou Holtz



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

then...

6X100 meter sprints.  Rest is the time it takes you to walk back to start line, plus 30 seconds.  Please try and bring your own stopwatch.  Time each sprint.

Or

Four rounds for time of:
Row 500 meters
Rest 3 minutes

-Please keep in mind our one-hour time frame.  There's a lot of work to be done.  So come in, do some mobility stretching before class, and Get ready to work. 

-Cycle through todays Press series without delay.  If there are 6 people on one rack, work together to get the weight ready for the next person.  Work as a team. 

-There is only one Coach per class, and your not him.  When he's talking to the class, listen to him.  There's a plan rattling around up there, and if your paying attention to the hottie that just walked in, you'll miss the grand plan, and hold up everyone else.  Pay attention!

-Have respect for the other athletes.  If your doing pushups around the guy Snatching, bad things can happen.  Military teaches us situational awareness.  Look around, is this a disaster waiting to happen? 

-Last but not least, if your on the sideline watching a WOD you better be yelling at someone to Pick up that bar.  We all have been in that daze where a 5 second rest turns into 30 seconds... Snap people back into reality and cheer them on.  Let them know they're doing good and to keep going.  Your not a cheerleader... your an athlete and part of the team.  No one is in this alone. 

WOD

Day 9 of 100 HSPU Challenge

"The secret of reaping the greatest fruitfulness and the greatest enjoyment from life is to live dangerously!"

-Friedrich Nietzsche

Station 1

AMRAP 8 minutes:
3 Deadlifts (275/205)
6 Burpees
9 Mountain Climbers
100m Sprint

Station 2

AMRAP 8 minutes:
10 Wallball (20/14)
10 Pullups

Station 3

On the Minute for 8 min:

3 Power Cleans (185/135)
10 Abmat situps

Rest 3 minutes between stations

This video is a couple days old, but will give you a good idea of the competition on the road to the Crossfit Games.  Let's get a 717 Team there next year.  We all have it in us to be this good.

Cookout Moved to This FRIDAY!!

Weather permitting, let's try and do the Team WOD/Cookout this Friday on City Island at 630pm!

We'll gather up at the pavilion beside the Volleyball courts and "fitness area".  Bring some kind of sidedish.  (yes, beer counts as a side dish)

We have access to the entire soccer field, fitness area, volleyball courts, and pavilion... we can have some fun with this, and eat damn good too.  Big thanks to Bob G. for grabbing some awesome steaks and burger. 

If the weather doesn't cooperate, we'll do it at the box.  If so, prepare for a game of Hooverball.

That said, the Team WOD replaces all the afternoon classes.  Beginner class members are more then welcome to join us for the Team WOD. 

If you're bringing a sidedish, tell us all in the Comment sections.

 

WOD

"A goal without a plan is just a wish."

Antoine de Saint-Exupery

5 Rounds for Time:
5 Muscle-Ups (rings or bar)
12 reps 135lb Sumo-deadlift high pull

(The Muscle-ups can be scaled with: Jumping MU's with rings/bar atleast 6 inches above head;  3x Pullup/Dip;  3x "pins-and-doubts" using paralletes)

Then, immediately cash out with:

Back Squat
3-3-3-3-3 @ 110% of Bodyweight


Interesting....

Nasty Weather cancels Picnic

Sorry everyone, but with this ugly weather I don't think Volleyball and steaks will be very fun.  We'll freeze the meat and save it for another day.  Maybe Team WOD and Cookout on Friday?

OPEN GYM 10am-12pm

Oly Lifting today

Those of you that plan on coming to the morning CF class and the Olympic lifting clinic at 1pm today should be advised to scale the WODs accordingly.  I don't want to see you completely smoked for the Oly Clinic. 

Must see video... 325lb thruster.  Not too shabby.

Watch some more videos on the Crossfit Games competition in our region here.

Get ready...  We're putting a team together for Crossfit Games 2012. 

WOD UP

-Option #1

Thompson

10 rounds for time of:

• 16 ft Rope Climb, 1 ascent
• 95 pound Back squat, 29 reps
• 135 pound barbells Farmer carry, 10 meters

Begin the rope climbs seated on the floor.



U.S. Army Captain David J. Thompson, 39, of Hooker, Oklahoma, commander of Operational Detachment Alpha 3334, Company C, 3rd Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, NC, was killed on January 29, 2010, while supporting combat operations in the Wardak Province of Afghanistan.

Thompson is survived by his wife, Emily, their two daughters, Isabelle and Abigail, his parents, Charles and Freida, and his sister Alisha Mueller.

-Option #2

5k Row on 7

-Option #3-Recovery

12-12-8-8-4-4-2-2
Incline Bench Press
Bent Over Row
Back Squat

then...

1 Mile run
1k Row

717 EVENTS

Tomorrow, from 1pm-4pm, is the Olympic Lifting Clinic with an incredible coach, Mike McKenna.  He's also bringing 3 of his Oly lifters so we all get the most out of the clinic.  This is an excellent oppurtunity to get some serious eyes on your Cleans, Jerks, and Snatches. 

Again, this is free of charge for our members.  We want to provide you guys the best we can get, and this is one of them. 

Beginner class members and Punchcard members are welcome to join, but will be $15, which is still a deal for a 4 hour clinic.

Sunday,  We'll begin playing some volleyball and eating ribs around noon on city island.  Come out, have a beer and some ribs, and hang out with the 717 family.  Your more then welcome to bring a friend, all we ask is they donate a couple bucks to the food fund. 

OPEN GYM will be from 10am-11:30am so we can get over to City Island in time. 

Road Bike Group Ride-  It seems like we have a fair amount of athletes in the Box that like to ride.  If your interested in getting a group ride going, leave a comment and lets hit the streets.

Don't forget to keep challenging yourself in other areas of fitness!  Play new sports, try new challenges.  Crossfit prepares you to kick a$$ not only in the box, but in any arena.  Go test yourself!!   


Carmen with 495lb on bar, plus two 1.5pd KB's, 8 second front rack hold.



WOD

“CrossFit Old Town’s Fittest Class Challenge”

Which class is the fittest of the day?

Score as many points as you can for your class in 30 minutes.

Everyone on the team starts the workout with an 800m Run (2 points).

Each athlete will earn 1 POINT for each of the following movements:

- 25 push ups or

- 25 box jumps (20”) or

- 25 KB highpull (32kg/20kg) or

- 25 Overhead lunge (45/25) or

- 25 KB swings (24/16)

- 15 pull ups or

- 15 dips or

- 15 Wallball (20/14) or

- 15 Burpees or

- 5 handstand pushups or

- 5 muscle-ups or

- 400m run.

Final Score is total of all points accumulated divided by the number of people in class.

WOD

Day 4 of 100 HSPU

6X30 second Front Rack hold @ 2x Bodyweight.  Rest as needed between rounds.

Then...

"Diane"

21-15-9 of:
Deadlift (225/155)
Handstand Push-ups

WOD


Day 3 of 100 HSPU Challenge
Over Head Squats (all out effort)
1-1-1-1-1-1-1

(optional) Then...

AMRAP in 7 minutes

7 OH squats (95/65)
21 Double unders (sub 12" box jumps)

Today is going to be HOT!  Make sure to bring a water bottle. 




Jocee.  Where's your flower??



100 days of Handstand Push up Challenge - Day #2

Dan and Aldo dropped a challenge on each other yesterday, and would like to extend it to the rest of the box. 

100 Days of HSPU

Day 1= 1 HSPU
Day 2= 2 HSPU
All the way to 100.

We'll reach 100 days on September 15th. 

Once the numbers get higher, i.e. Day 70, the HSPU's can be broken up thoughout the day.  As long as all the HSPU's are completed for that day, it doesn't matter.  If a WOD has HSPU's in it, it will count towards that days tally.  If you miss a day, you have to make up for it the following day.  The honor system is in place here.  If your in, your in until you can't make up the work.  

So as we stand right now, we're on Day 2.  Who's with us?

WOD

Kelsey, our (soon to be) Army Girl who busted out a 265 on her Army Physical Fitness Test yesterday!! Incredible job. 

-Max Height Wallball (20/14)
(Athlete will hit 10/9ft target prior to initiating Max Height Attempt.  3 Attempts are allowed)

Then...

Tabata Tonic

 8 cycles of 20 seconds of work followed by 10 seconds of rest for each exercise.  4 movements=32 cycles total.

-Bar facing burpee or Burpee 4ft. Hurdle jump (think 2010 Crossfit Games final event, dibs goes to first 4 people who claim it.)
-Push press (75/55)
-Jumping Lunges
-V-Ups

Tabata is scored by the lowest number of reps achieved in the 8 cycles.  If your Push Presses go: 20, 18, 15, 14, 12, 9, 11, 13... Then your score is 9. 

Post Height and Tabata Score to Beyond The Whiteboard.  If your membership is 6 months or greater, and you haven't signed up yet, shoot us your email. 

Don't forget about this Saturday's Oly Clinic from 1-4pm, free for all monthly members.  Any Punchcard athletes or Onramp members may join, but will be required to pay $15. 



DT means business



WOD

CONGRATULATIONS TO KARA AND MIKE ON WINNING THE PINCHOT TRIATHOLON!!!



Mike normally has his eyes open for triatholons



WOD

Power Snatch 5-5-3-3-2-2-1-1

AMRAP in 12 of:

2 Power Snatches at 80% of 1RM
2 Rounds of 3 pullups, 5 push ups, 7 air squats

WOD

Workout A:

5 rounds for time:

400m run
50 air squats
15 Weighted Burpee Clean + Press (wear vest if available.  Hands never let go of KB or DB, perform burpee)

Workout B:

Abbate


U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan.

He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

• Run 1 mile
• 155 pound Clean and jerk, 21 reps
• Run 800 meters
• 155 pound Clean and jerk, 21 reps
• Run 1 Mile

WOD

Deb, Justin, Eric, and Bekah

Bench Press:  15-12-9-6-3-1

Then

AMRAP in 20 min of:

10 Box jump 20"

10 Toes to bar

10 Box jump 24"

10 Ring dips

10 Box jump 30"

10 Wall ball shots (20/14)



What the...



WOD

Due to such short notice, we're postponing Kara's Yoga/Mobility WOD until next week.  Stay tuned for details. 

The next couple weeks are busy.  June 11th, Crossfit 717 will be hosting an Olympic lifting clinic with coach Mike Mckenna, from 1-4pm.  This clinic is free to all our members. 

Also, June 12th (sunday) we're planning on getting together on City Island, playing volleyball (possibly even some Hooverball) and cooking out.  Hope to see you all out there!

-On to today's WOD-

As a two man team for time:

200m Tire Flip (One flips while the other carries two 2/1.5/1/ kettlebells)
200 Double Unders (sub 100 box jumps)
1000m Row
100m prowler sprint each with partner on back

WOD

Squat Snatch 2-2-2-2-2

Then...

"Daniel"



Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006

For Time:

50 Pullups
400 meter Run
21 Thrusters (95/65)
800 meter Run
21 Thrusters (95/65)
400 meter Run
50 Pullups

Then... watch this. remember, 1 kilogram = 2.2 pounds.