Team WOD raincheck!!

We're postponing the City Island Team WOD until next weekend in hopes of dry weather.  We were planning on using the field, and the ground is probably soaked. Classes will resume as normal today at the Box.

 Now on to some better news!!!!

Crossfit 717 wants to welcome our newest member!

Quinn Emily Ireland

 Born yesterday, weighing in at 7lb 6oz.  Congrats Sean and Stacy, she's beautiful.  

Starting this Monday, we'll be posting a 4-day a week Backsquat program that runs 4 weeks.  It's important you don't miss a day.  If it happens to fall on your rest day, then come in just to do the squats. If you don't know your current 1RM Backsquat, come in today or tomorrow to test.

Also, we will be closed on 8 April 2012, Easter Sunday. 

Skill

5xfailure MU's or progressions

WOD

"The Filthy Fifty" 

50 reps of each, in this order, for Time:
Box jumps (24/20")
Jumping Pullups
Kettlebell swings (1pd/.5)
walking lunge
Knee to Elbows
Push Presses (45lb bar/25lbs)
Back extensions
Wall Ball Shots (20lb/14lb)
Burpees
Double Unders (or 4x single unders)

The Team WOD may get rained out on Saturday. As of now we'll play it by ear, but if we have to raincheck it will be the following weekend, 04/07/12 at 11am. 

Strength

20 minutes: Fr Squat 5x5 at 75% of 1RM

Between each set of Fr Squat, do 3 Power Snatches as heavy as possible

WOD

Start with 50 Double Unders

5 Rounds of: 

6 Snatch Grip DL's @ 105% of 1RM snatch

Short block sprint

12 UB KB swings (2/1.5)

End with 50 Double Unders

 

"Death by 10 meters"

The Crossfit Timeline

Skill/Strength
Accumulate 5 minutes of L-sit in 10 minutes.
Then...
Weight Ring Dips
10-8-6-4-2

WOD
AMRAP 12:
8 Burpees
10 OH Lunges (alternating each leg)(45/25)
12 V-Up's
20 second Handstand Hold

Demo Video of Today's WOD

Strength
Rx: Snatch Balance 105%x8x1 with 1 minute rest between reps (based off 1RM snatch)
Scale: OHS 90%x8x1 with 1 minute rest between reps (based off 1RM OHS)

WOD:
2 Rounds:
"Death by Power Cleans"
1)With a running clock you will perform 1 Power Clean @ 80-85% on the first minute, two Power Cleans on the second minute, etc. until you can no longer complete the required reps within that minute.
2)You will then immediately run 800m.
3)You will return from run and rest 3 minutes.
4)You will then start round two (repeat steps 1&2)

717 City Island Team WOD

Facebook link

Jamie C. created a public Facebook group for RSVP's and to organize what everyone's bringing for the cookout!

Skill/Strength
For rounds (10 minute time cap):
50/75/100 pullups
*Pick your goal, and complete in as little rounds as possible.  Any grip is allowed.

WOD
"Death by 10 meters"
With a running clock you will perform 1 ten meter sprint on the first minute, two ten meter sprints on the second minute, etc. until you can no longer complete the required number within that minute.

Sandi's chest to bar pullups during Open WOD 12.5

Team WOD this Saturday

With the weather getting nice, we'd like to take the WOD outside the box.  So this Saturday, let's meet on City Island, do a Team WOD and cookout.  

The 9am Beginner class will stay put, but we'll pack up equipment and get it ready during the 10am class, then kick everything off down at the pavilion near the Volleyball courts at 11am. 

Today's WOD is a must if you're serious about improving.  To properly scale WOD's and strength over the next month, we have to get these 1RM's down.

Strength
(After WOD)
BS 65%x5, 75%x5, 85x (4x2)
then...
Behind neck (snatch grip) Push Presses 5x5 heaviest possible with 1 minute rest between sets

WOD
Establish a 1RM Snatch and Clean & Jerk.

And you can't think you can't do Chest to Bar Pullups?!? Talk to Bob, age 55, and maybe he can give you a tip or two.

Skill/Strength
After WOD
5x3 Stone to Shoulder

WOD
"Open WOD 12.5"

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters

3 Chest to bar Pull-ups

6 Barbell Thrusters

6 Chest to bar Pull-ups

9 Barbell Thrusters

9 Chest to bar Pull-ups

12 Barbell Thrusters

12 Chest to bar Pull-ups

15 Barbell Thrusters

15 Chest to bar Pull-ups

18 Barbell Thrusters

18 Chest to bar Pull-ups

21 Barbell Thrusters

21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

 

Skill/Strength

20 minutes: Fr Squat 4x9 at 60% of 1rm

Between each set, do 3 Power Snatches (using different weight than the FS)

 *Focus is on bar speed rather than weight.

WOD

“Nate”

AMRAP 20:

2 MU’s

4 HSPU’s

8 KB swings (2/1.5)

Skill/Strength

5x5 UB MU’s  

or 

MU variations

WOD

Run 1 mile

Row 2K

Run 1 mile

 

 If you've been Crossfitting for a while, or just starting, managing your work/rest cycles is very important.  Some cycles we use are:

3 on/1 off

3 on/1 off/2 on/1 off

2 on/1 off

    Many of you are going to be playing more sports as the weather gets nicer, take longer runs, and generally be more active.  Start taking notice to how your recovery is the day after your rest day.  Are you still feeling sluggish?  Extremely sore (you might be a little sore, stop whining) or very irritable?

You might want to try a different cycle out.  Those 5 days in a row could be hurting you more than helping you.  Eat good, WOD, and relax (sleep) = Healthy

The man who will most likely be the "Fittest On Earth" Crossfit Games Champion 2 years in a row doing 12.4...

Skill/Strength

20 minutes to complete:

OHS UB 15-12-9-6-3 heaviest possible

with 5 Glute-ham raises directly after each set.

WOD

FGB style:

Tire flips

Rope Climbs

Burpee with 6” touch

GHD situps (or some variation)

Broad jumps (6ft or 4ft, use mat lines)

Skill/Strength
HSPU's
5xfailure
then...
Tabata Row

WOD
5 rounds for time:

3 FS 155/105

6 Box Jumps

9 Hang Power Clean 155/105

12 C2B pullups

Father (Haresh, age 60) and son (Akash, 28) side by side tackling WOD 12.4. 

Congrats to Zach Noll for getting his first Muscle Up on Saturday!!

Best of the Box
Row max distance in 2 minutes

The next 3 weeks will be intense.  Please show up on time and be ready to work.

Skill/Strength

15 Minutes to complete:

BS 60x5, 70x5, 80x(3x3)

Then…

Behind neck PP (snatch grip) 4x6 with 1 minute rest.

WOD

AMRAP 16:

10 UB shoulder to OH 95/65

15 situps

20 UB KB swings 1.5/1
1 minute rest

*UB = Unbroken

Yoga with Kara after Open Gym

Kara will be holding a Yoga class at 2pm tomorrow.

Open Gym Sunday 

10am-2pm

Shout out to Mike "Sunshine" Chismar who went from having zero Muscle-ups to three unbroken Muscle-ups yesterday!! Plus, this was after completing Open WOD 12.4!

WOD

Crossfit Games Open WOD 12.4

Complete as many rounds as possible in 12 minutes of:

"Karen"-150 Wallballs (20/14)

90 DU's

30 Muscle-ups