Goodbye 2012!!!

Please check the revised schedule for today and tomorrow! We hope everyone has a safe celebration tonight. We've seen a lot of exciting things happen over the past year, and we're looking forward to swinging full force into 2013! Get your 2013 goals ready... We already know Dan's expecting to see some 300lb Snatches by Summer.  

Skill/Strength
20 minutes to establish a new 1RM Clean

WOD
20 rounds for time of:
1 Bear Complex (185/120)
2 Muscle-ups

*Scale MU's to 5 pullups.

WOD:

Team of 3:

18 Rounds for time (6 each)
Partner A: Rest
Partner B: Max Wallball until 'C' completes round
Partner C: 9 Box Jump - 9 Push Press - 9 Toes to Bar

**Subtract total number of wallballs from final time.

WOD
"Linda" aka "3 Bars of Death"
10-9-8-7-6-5-4-3-2-1 of:

Deadlift (1-1/2 Bodyweight)
Bench (Bodyweight)
Clean (3/4 Bodyweight)

*Logistics are paramount in this WOD.  Take the time to group with members of the same caliber/body  weight .  If benches are a problem, then use the Floor press as a substitute.

Scaling options: Either Scale the weight back or drop the sets doing 10-8-6-4-2 with the rx’d weights.

Happy Holidays

All who made it through The 12 Days of Christmas.. Full of smiles!! 

SKILLS
EMOM:
Box Jump & KB Swing


WOD
For Time:
2K Row

After WOD:
3x20 second effort (@ 170% avg watts of 2K Row / 10s rest between sets)

Strength
Strict Press
3x3 (across/heavy)

WOD
3 Rounds of:
1 minute of: 8 Burpees, max rep Thrusters 95/65
1 minute of: 8 Burpees, max rep Hang Squat Cleans 95/65
1 minute of: 8 Burpees, max rep Power Snatch 95/65
1 Minute rest.

Score=Reps

then...

Death by pull-ups (time permitting)

There's something about tradition that we inherently love.  Every Christmas we may go to Grandma's house, make cookies on Christmas eve, and mull over what perfect present you should have bought... There's a sense of safety, or expectancy, that gives us comfort.  I think in our crazy world of CrossFit, we break all traditions.  We break free of a comfort zone and make the unknowable... tolerable, then later, even enjoyable.  I've learned that through the chaotic ups and downs of life, that new families, friendships, and opportunities will always surface when you do what you think is right.

Sometimes, breaking traditions are some of the best things we can do.

No matter what traditions you do or don't celebrate, all of us here at CrossFit 717 hope you and your family have a relaxing, safe, and joyous holiday.

(don't eat too many cookies!)

WOD

“12 Days of Christmas”

1 Muscle Up or Rope Climb or Bear Complex

2 Power Snatch

3 Burpees

4 Thrusters

5 Toes to Bar

6 Deadlift

7 Pull Ups

8 KB Swing

9 Box Jump

10 Push Ups

11 Front Squat

12 Hundred Meter Run

Guys:  135/115/95

Ladies:  95/80/65

The workout is completed just like the song.  1, 2-1, 3-2-1, 4-3-2-1... and yes, it's long.

  

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. 

He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel. 

WOD
"Holleyman"
For time:
30 Rounds
5 Wallball (20/14)
3 HSPU
1 Power Clean (225/125, scale to 80%)

Skill
-2-Stop Snatch
2x2 @ 60%, 2x1 @ 70, 3x1@ 75

-Snatch
4x1 @ 80

Strength
Post WOD
4x25 face pulls (thicker band)
4x25m Prowler Push (heavier)

WOD
AMRAP 5:
5 Clean and Jerks 165/115 (squat clean.  scale to 65-70%)
5 Bar Burpees

~2 Minutes rest~

AMRAP 5:
20 Double Unders
10 Deadlifts

WOD
Running Sindy:
AMRAP 20
200m Run
5 Chinups
10 Anchored Situps
15 Squats (45/30 bar)

~3 minutes rest
1 Mile run or 2k row

We've had a change of plans with the Christmas Party that was tentatively scheduled for this weekend. Unfortunately, with short notice and traveling plans, many of you mentioned that you would have to miss it.  We'll shoot for a potluck after the New Year when schedules settle down!

Skill/Strength

Behind the neck Split Jerk

*Work up to a heavy, but technically sound weight.  

6x2 Push Press, climbing.  Start first set at Strict Press 1RM.  

WOD

10 Rounds:

1 Rope Climb

6 Box Jump Overs (24/20)

9 HR Pushups

CHRISTMAS SCHEDULE

MONDAY 12/24: 9:00AM Beginner, 10AM CrossFit

TUESDAY 12/25: Closed

WEDNESDAY 12/26: 9AM CrossFit, 5:15PM Beginner, 6:15PM CrossFit

REMINDER

Don't forget to donate your lightly used coats, hats, and gloves for Capital Area Head Start!! Sandi left a red bin next to the 717 Apparel for all donations. 

Thank you!

SKILL
Tabata Row (8 Intervals)

3x:
10 HSPU
10 RDL's
20 Side Crunches (each side - use KB)
20 Second Chin Up Hold


WOD

Three 2 Minute Rounds:
15 Sit Ups
Max Rep: Pull Ups
*Rest 30 Seconds between rounds.

1 Minute Rest

Three 2 Minute Rounds:
15 KB Swing
Max Rep: Burpees
*Rest 30 Seconds between rounds.

1 Minute Rest

Three 2 Minute Rounds:
15 Wallballs
Max Rep: Toes to Bar
*Rest 30 Seconds between rounds.

Score is total number of Pull Ups, Burpees, and Toes to Bar.

STRENGTH

4 Rounds:

10 Box Jump

2 Deadlift (90%)

*Rest as needed between rounds.

AFTER WOD:

4x25 Tricep Extensions

4x25m Walking Lunges (use 50% of Back Squat)

WOD

For Time:

30 Back Squats (155/125)

20 Power Cleans (135/105)

30 Push Press (115/85)

20 OH Squats (95/65)

Congrats to Debra and Danielle for finally jumping the 24" box.  Debra started on an 18" and has worked her way up.  After she demoed her jump, followed it up with a strict pull-up checking off 2 goals off her list.  Great job guys!!

**Don't Forget Final Day For Sweatshirt Orders is Tomorrow!!**

WOD

Team of 2:

AMRAP 15

A: 100m Farmers Carry

B: 10 Push Press (55-60%) & 250m Row

Rest 3 minutes

AMRAP 15

A: 100m OH Carry (45/25)

B: Sit Ups & 250m Row

*Partner A will continue where Partner B left off.

Skill
5x5 Deadlift (65%)

Strength
After WOD:
4x25 Prowler Push (heavy)
4x40 Face Pulls (sitting)

WOD
For Time:
1 Front Squat
10 Toes to Bar
2 Front Squat
9 Toes to Bar
3 Front Squat
8 Toes to Bar
4 FS
7 T2B
....
10 FS
1 T2B

*Front squats ascend from 1-10; while Toes to bar descend from 10-1

New Coach

We'd like to introduce you to the new Coach at CrossFit 717... He/She won't be starting until July 2013, but will come with 9 months of training under his belt.  We have a feeling He/She will be pretty awesome at Snatching and winning Mid-Atlantic Hoppers.

His supervisor will be Jamie C., so if she seems cranky over the next couple months, we hope you understand.  Dan on the other hand will remain rather pleasant until July when the new Coach is taking more work than expected...  

We couldn't ask for a better extended family for the new guy to meet than the one we have here!

SKILL/STRENGTH

Work on Goats after WOD

WOD

Partner AMRAP 30: 

A: Run 400m

B: Row 500m 

B: Run 400m

A: Row 500m 

*After both A & B each complete row and run, do the following: 

A: 5 Pull Ups, 10 Push Ups, 15 Squats

B: Plank Hold

B: 5 Pull Ups,  Push Ups, 15 Squats

A: Plank Hold

Repeat. Rotate run/row order each round. 

Sweatshirt Orders

Don't forget to place your order on ZenPlanner by Sunday, 12/16!!!

Zipper and Hooded are available from sizes XS-XL. 

(Sample sizes are at the box, excluding XS.)

Skill/Strength

6x:

3 Weighted Pull Ups 

10/7 Handstand Push Ups

WOD

"Helen" 

3 Rounds For Time: 

400m Run

21 Kettlebell Swing (1.5/1) 

12 Pull Ups

SKILL

*This will be done monthly to see how we are progressing - keep record of how far you get each month!

Flight Simulator II

12 Minute to get as far as you can:

Double Unders

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Rules:

1. You must complete each set consecutively before moving onto the next

     Example: I must do 5 consecutive double unders without breaking before I can move to 10 double unders. I must do 10 consecutive double unders before I move to 15 double unders etc.

2. You will start over on the set you were attempting if you do not get the desired number consecutively.

     Example: If I am on set 25 and I trip on 23 double unders…I will start over and try for 25 again and continue this until I either get 25 consecutive double unders or the time runs out.

3. You must break in between sets

    Example: After I complete 5 consecutive double unders, I must come to a complete stop, THEN go to set 10 and so on.

4. There is not modifying!!!!

    Example: We are doing double unders today….NO SINGLES can be substituted or counted..so practice!

WOD

"Fight Gone Bad"

Three rounds of:
Wall-ball (20/14)
Sumo deadlift high-pull (75/55)
Box Jump (24/20)
Push-press
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Strength
Pre-wod
20 minutes to find 1RM Front Squat

Post-wod
4x25m Walking Back Lunges @ 50%
4x25 Tricep Extensions

WOD
21-15-9
Power Clean (135/95)
Burpees

All the 717 coaches will be going on a weightlifting retreat to York Barbell today, so we found the best of the best to cover the 10am class.  Don't mess with this guy, he was a United States Marine Fighter Pilot.  He's also CrossFit Level 1, Endurance, and Weightlifting certified!  Thanks Bob G!!!

Reminder: The 11am CrossFit class was removed from the schedule until further notice (probably summer).

Skill/Strength
Bench Press
12x3 @ 60% with no more than 30 seconds rest

WOD
20 Rounds, 2 partner rotation:
3 Deadlift (275/195) (scale to 65%)
4 Bar Burpees
5 Toes 2 Bar (Scale leg raises)
6 Box Jumps

*Each partner will end up doing 10 rounds a piece, 1 Partner completes a round and rest while the other partner goes.

SKILL

EMOM 10: 

High Hang Snatch

Low Hang Snatch

Snatch

STRENGTH

Post WOD: 

4x25 Face Pulls 

4x20 Russian KB Swings (Heavy) 

WOD

"CrossFit Open Workout 12.5"

7 Minute Time Cap:
3 Thrusters (100/65)
3 Chest to Bar Pull Ups
6  Thrusters
6 Chest to Bar Pull Ups
9 Thrusters
9 Chest to Bar Pull Ups
12 Thrusters
12 Chest to Bar Pull Ups
.....
**Climb as high as possible in 7 minutes - Score is total number of reps completed.

Dontations For : Capital Area Head Start 

Hey guys, I’m collecting new or gently used coats, hats, and gloves for the children in Capital Area Head Start. Many of them don’t have winter coats or other winter gear. Right now, they especially need winter hats and gloves. My goal is to collect enough coats, hats, and gloves for an entire classroom of children. The kids in CAHS’s programs are ages 0-6. If you would like to donate something, you can bring it to the box. There’s a red donation bin next to the 717 apparel. Let’s make sure these kids stay warm this winter! Thank you so much! ~Sandi 

WOD

AMRAP 30
800 run
6 Deadlifts
6 Strict Press

*Weight is 60% of 1RM - Two barbells will be used for the WOD. 

STRENGTH
Push Press + Push Jerk
Work up to a heavy but technically sound set

WOD
AMRAP 6:
6 Push Press (125/85)
12 Toes-to-Bar

Rest 1 Minute

MAX EFFORT 2 MINUTES:
Box Jump (30/24)

Rest 1 Minute

AMRAP 6:
10 Floor Press (125/85)
8 Kettlebell Swing (2/1.5)

Tim M. doing "Grace" - Great shot by Michael Salerno

SWEATSHIRT ORDER

New sweatshirt designs are in - zipper and hoodie available! Payment and sweatshirt type must be in ZenPlanner by Sunday, 12/16. 

SKILL/STRENGTH

3x:

15 Kroc Rows (each arm - use heavy dumbbell)

20 Weighted Sit-Ups

10 Ring Dips

50 Mountain Climbers (2 Count) 

*Not for time - 20 Minutes to complete as much as possible.

WOD

5 Rounds FT: 

5 Power Cleans (155/115)

10 Push Ups (chest tapping) 

1 Rope Climb

3 Tire Flips

Short Block Sprint

**1 Minute rest between rounds - Record time each round. 

SCHEDULE UPDATES

Saturday: 9:00AM Beginner - 10:00AM Crossfit

Tuesday: 717 Weightlifting will start at 5:00PM. Doors open at 5:00, explanation at 5:15, work until doors close. Meaning; if you can't make it in by 5:00 you can still participate in the class but may not get exact instructions.  

Holiday Schedule is now available on ZenPlanner! Check out the next few weeks to be sure you can fit a workout in around the holidays. 

Strength

20 Minutes to find:

1RM Back Squat

After WOD....

4x25m Walking Lunge - Front Rack

4x25 Banded Tricep Extensions

WOD

AMRAP 10: 

10 KB Snatch (1.5/1)

15 Goblet Squat

25 Jump n' Touch (15" above reach) 

Travis and Conrad

Noah and Jessica 

Jen and Lauren

Bekah, Levi, and Debra

Nicole and Ally

Some of the lovely families we got to spend Thanksgiving morning with at The Box! 

STRENGTH

5RM Push Press

Then...

1x Max Effort Set Strict Pull Up

WOD

Team of Two:

Team Cindy

A) works one round

B) Front Rack hold (weight to be determined)

Team Karen

A)ME wallballs

B) Pullup hold

Team Big Jackie

A) Works 

B)Plank Hold

STRENGTH

5x3 Overhead Squat

*Climb to 80% - Snatch first rep of each set. 

After WOD...

5x25m Prowler Push 

5x25 Face Pulls

WOD

"Amanda"

9-7-5
Muscle Ups
Snatches (135/95)

Everybody loves squats!!

WOD

AMRAP 20

400 run

5 power cleans

5 front squats

400 run

1 minute rest

One minute rest from minutes 20-21.

Then everyone runs one mile for time (big block, down to the light and through the shopping center then back on State St)

Record rounds and mile time.

Use a relatively light weight for the cleans and squats. They should be pretty fast movements.

CrossFit H20

Don't forget to sign up for CrossFit H20 this Saturday at 7:00am!

Check out your favorite CrossFit gear and like Hellalife's Facebook Page!!

Skill/Strength
Split Jerk 3-3-3-2-2
*Work up to 85%
Push Press 3x4 heavy

WOD
AMRAP 20:
6 Turkish Get Ups (1.5/1)
12 Box Jumps
15 KB Press

The FoxBuilt crew helped raise over $600 alone.  Thank you guys!! 

Please like FoxBuilt on Facebook.

Skill

After WOD

Every 30 seconds for 10 minutes:

Snatch High Pull - Power Snatch @ 65%

Then...

1x100 Flutter kicks (4ct)

WOD

EMOM Until Failure:
KB Swing (1.5/1)
Pull Ups (NO BANDS - Sub Ring Rows)

Start with 1 KB Swing and 1 Pull Up. Increase reps by 1 each minute.

At failure: 3 Minutes Max Effort Burpees.
*Must complete at least 25 Burpees, if not completed in three minutes until 25.

Nice to have you back, Chris! 

Like Fusion Fire on Facebook!!!

STRENGTH
Find 1RM Deadlift

WOD
For Time:
30 Front Squat (135/95)
5-4-3-2-1
Handstand Push Up
2-4-6-8-10
Hang Power Clean
30 Back Squat (135/95)

Alternating HSPU and HPC
Scale: 45% of Front Squat or 35% of Back Squat 1RM

Skill/Strength
Bench Press
6x3 @ 65%
No more than one minute rest between sets. 


WOD
Team of two
AMRAP 30:
A)-Row 300
    -30 second plank hold
B)-2 Bear Complexes (135/95)
    -10 Push Ups
    -as many KBS as possible with remaining time

Get away from the crowds... Come CrossFit

Schedule:

9pm- CrossFit

5PM- 717 Weightlifting

5:45pm- CrossFit

Skill
LIII: 5x3 strict MU/negative
LII: 5x2 Negative MU
L1: MU transition practice

Strength
Sumo Box Squat (banded)
10x2 @ 70%
Rest between sets is 30s

WOD
AMRAP 15:
5 OHS (115/85)
15 Push Presses
10 Box Jumps
20 Wallballs

Post-WOD
Pendlay row with WOD weight
5x7

HAPPY THANKSGIVING!

HAPPY THANKSGIVING! 

Like all of you, one of the things we're most thankful for is health.  I'm proud to be surrounded by like-minded individuals on a daily basis that help us stay on track, remember whats important, and live life to the fullest.  Thank you for allowing us to be a part of your lives.  Many of you have become like family to us.  Day in and day out, we're thankful for the opportunity to do what we love, and we couldn't have done it without you.  

So... Thank you and Happy Thanksgiving.

-CrossFit 717 Staff

p.s. I'll also have a workout written up for all you weightlifting junkies.

WOD

22 of each movement... 2 Rounds: 

T - oes to Bar 

H - ang Snatch (95/65)

A - ir Squat

N - inety Meter Shuttle Sprint

K - ettlebell Swing (1.5/1)

S - umo DL High Pull (95/65)

G - oblet Squat

I - nverted Pushups

V - ups

I - nch Worm

N - inety Double Unders

G - round to Overhead (95/65)

Revised schedule today!!

Huge thanks to Chris for getting over 160+ shirts made in 72hrs!  We couldn't have done it without you.  Dailyscreenprinting.com

Remember to check out the revised schedule for today, tomorrow, and Friday.  If we don't get to see you before you start traveling, be safe, eat good, and enjoy yourselves.  

SKILL

AFTER WOD
3 Rounds NFT:
10 Presses
20 GHD Sit Up
30 Banded Tricep Extensions

WOD
"Lynne"
5 Rounds, NFT, for Max Reps of:
Bodyweight Bench Press (100% / 70%)
Pull Up

Thanksgiving Schedule

Thanksgiving Schedule

                          

Wednesday

6:15 AM - 11:30 AM - 5:15 PM

Thursday

 *8:00 AM

Friday

 9:00 AM (CrossFit)

 5:00 PM (717 Weightlifting) - 5:45 PM (CrossFit)

*If this fills up on Zenplanner, just come on in (if you're a member).  If you decide that morning you are NOT going to come in, please delete your reservation to open it up for someone else.

If you're visiting the area and you attend another CrossFit affiliate (or a Garage CrossFitter with at least a year experience), you're welcome to drop in for $20.   

Also, you love your family, and want them to try CrossFit... I know.  But your Cousin from Nebraska who squatted once in High School doesn't want to be limping the rest of the day.  Also, the more time I spend coaching Mr. Nebraska, the less time I can coach you.  So, in other words, if your inexperienced family wants to watch you WOD, that's great.  If they WANT to WOD, Thanksgiving is not the day for them.  Thank you for understanding!

Please visit our Sponsor of the Day

Christian's Fitness Factory in Lancaster is having a HUGE Black Friday and Cyber Monday sale.  Make sure to check them out!

Christian's Fitness Factory Facebook Page... Please go like it!

WOD
800m Run

21-15-9
Walking Lunge (135/95)
Toes-to-Bar

600m Run

21-15-9
Back Squat (135/95)
Calorie Row

400m Run

21-15-9
Deadlift (135/95)
UB Wallball

200m Run


CFE
1 mile group warm-up.

3 rounds 200/400/600
Rest equals the time of the preceeding run.
No extra rest between rounds.

As athletes finish they will jump in with athletes still running and run with them.

"Endure for a Cure" was an amazing event!  I'd like to seriously thank all the volunteers, sponsors, and CrossFit Community for getting involved in this.  All said and done, we raised over $6,000 for the Susan G. Komen Foundation!!

Here are the winners from that night...

Top Rx Male: Tim from CF Hershey

Top Rx Female: Shannon from CF Hershey

Prettiest in Pink: Sarah from CF 717

Best Snatch of the Night: Mike Jenkins with a 300lbs Power Snatch!

Top Pullups: Brian C. and Mason (tied) from 717

Top Double Unders: Kelly from 717

More great pictures from Samantha!

Also, I'll be featuring one of the Sponsors per day.  Please visit their sites, and find them on Facebook and give them a Thumbs up.  They were a huge part of this event!

Also on Facebook

Mobility

Spend 5 minutes before and after on Hip and Shoulder Mobility

Strength

15 minutes to find

5-3-3-2-2-2-2rm OHS

*No more, no less sets than written to find your 2rm.  Plan accordingly.

*If shoulder mobility keeps you from going heavy on an OHS, then sub in a FS.

Then...

10 minutes

Muscle Snatch

5x3 across, 55-65% of 1RM Power Snatch

WOD

AMRAP 15:

9 UB Thrusters (Fran Weight)

6 Box Jumps 

3 Hang Power Cleans