836 Market Street (rear)
Lemoyne, PA 17043
(717) 635-8806
Crossfit717@gmail.com



Saturday, December 31, 2011

Announcing the Crossfit 717 Better Body challenge:


30 days to a better body and a healthier you:
Estimated start date is the 2nd 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)

Friday, December 30, 2011


Strength
Find 2rm OH squat

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

Thursday, December 29, 2011

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.

Wednesday, December 28, 2011


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

Tuesday, December 27, 2011




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

Monday, December 26, 2011



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.

Sunday, December 25, 2011

MERRY CHRISTMAS!!

Merry Christmas from all of us at CrossFit 717!!


Saturday, December 24, 2011


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"


Friday, December 23, 2011

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)

Thursday, December 22, 2011


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

Wednesday, December 21, 2011

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





Tuesday, December 20, 2011

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

Monday, December 19, 2011



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

Saturday, December 17, 2011


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

Friday, December 16, 2011



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

Thursday, December 15, 2011



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)

Wednesday, December 14, 2011


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

Tuesday, December 13, 2011


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

Monday, December 12, 2011






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. 

Saturday, December 10, 2011

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

Friday, December 9, 2011

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

Thursday, December 8, 2011


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

Wednesday, December 7, 2011


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

Tuesday, December 6, 2011


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

Monday, December 5, 2011



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

Saturday, December 3, 2011

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?



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

 Michael Bordelon
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.

Friday, December 2, 2011



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#

Thursday, December 1, 2011



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