Congrats to Andrew S. for putting on an extra 40 lbs on to his 1RM Backsquat!! 

Paul Erwin, DPT, will be at Open Gym this Sunday to run one-on-one and small group mobility screening for our athletes.  This will allow time to get some focused attention from the man that knows your body better then you do.  That sounds creepy, but believe me, he's a great guy and you'll be happy you did when that nagging shoulder ache or lower back tweak goes away.

Now, let's put that squat to the test.

WOD

"Crossfit Total"

Backsquat 1RM

Press 1RM

Deadlift 1RM

*in that order

 Go lift something heavy

 

WOD
5 rounds for time of:
50 Jump and touch 18" above tip toe reach
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

 At a body weight of 152lbs, He's Snatch Balancing 380lbs.

Skill/Strength
Snatch Balance
2-2-2-1-1-1-1-1

WOD
For time:
21 Kettlebell swings (2/1.5)
400m Run
15 KBS
400m Run
9 KBS
400m Run
(Call Time)

Then...

10 Minute's to find 1RM Split Jerk.

*This is a two part WOD.  The first is for time, the 2nd is for weight.  Don't expect to achieve your true 1RM, but go as heavy as your fatigued body will allow.  The clock for part 2 starts as soon as you call time for part 1.  Don't pull weight from floor, use the racks.  If your Split jerk still needs practice, the Push Jerk will suffice.

 

Skill
15 min time cap:
-Floor Press
5x6
-Weighted Glute Ham Raises (Scale: Sumo Deadlift)
5x6

(Alternate between floor press and GH-Raises)

WOD
Team of 2:
20 HSPU
40 Power Cleans (135/95)
60 Ring Dips
40 Sumo Deadlift High Pulls (135/95)
20 HSPU
3k Row

*Team will evenly distribute reps.  One partner works at a time. One piece of equipment per team (unless there is a drastic difference between weight for the partners, but try and pair up with someone that has similar abilities)

J.K. at the City Island Team WOD

Strength
Backsquats
97.3%x10x4


-Just joking-

(serious this time)
Partner up with same gender:
4+ rounds (20 minute time cap) of:
-Prowler Push 50m (Partner pushes it back)(225/135)
-2 rope climbs (per partner)
*The rope climb will not be broken up.  Climb up, climb down, and tap your butt to the floor without taking your feet off the rope to begin the 2nd climb)

WOD
AMRAP 9:
7 UB Overhead Squats (95/65)
7 *UB Toes 2 Bar

-3 minute rest-

For time:
1 mile run

Look closely at the White board, and I think everyone will be happy with the results from Fran yesterday.  PR's (personal records) after PR's were made.  Some were over two minutes faster (Isaac and Maria!) 

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

-Tom Morris

Skill/Strength

EMOM (each minute on the minute) for 12 minutes:

30 seconds Handstand Hold 

30 seconds Chin-up Hold

*alternate the hold for each minute, ie, Handstand hold on odd minutes, Chin-up hold on even.

WOD

5 rounds for time:

12 Burpees

9 Box Jumps (30,24)

6 Power Snatches (145/85)

 

Huge shoutout to Cara Chromiak for unofficially breaking the PA state record in the Snatch yesterday for her weight class.  She's been hitting the Oly lifts hard during Open Gym and it paid off.  If it wasn't for the next meet falling in the middle of her Law school Finals, we'd have ourselves a state record holder!  

Thanks again to Kara and Mike for hosting the Endurance/running clinic.  Luckily the rain held off and we were able to get everyone recorded so they could review their running mechanics.  We'll be practicing more POSE running techniques and drills over the next couple weeks. 
 
Congrats to everyone who completed the Backsquat cycle.  We'll be establishing our new 1RM's next Monday with a CF-Total.  I couldn't resist trying it out a little early though with today's WOD...

WOD
"Fran"
21-15-9
Thrusters (95/65)
Pullups

Today is the last day of the Backsquat cycle!!!  You can come in during the Beginners class to get them done, or after the Running clinic.  I highly encourage everyone to attend the running clinic and soak in as much information as they can from Kara and Mike.  These two are some of the best in the field.  Don't miss it.  If you haven't already, go onto Zenplanner and reserve a spot under the "events" section. 

Strength
Backsquat 92.5%x6x3

The following week will be our deload week, and we will retest on Monday, April 30.

Today's schedule:
9am Beginners Class (I encourage beginners to attend the running clinic.  It will count as 1 class, plus a 5 dollar donation, but is well worth it.)

10am-12pm Crossfit Endurance Intro/Running Clinic with Mike Hebe and Kara Shiffer.

12pm-1pm Backsquats

 

Strength

Backsquats

87.5%x5x5

WOD

'Tabata This"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71

Skill 
EMOM (each minute on the minute) 3 MU's for 10 minutes.
(Scale: MU practice)
then...
15 minutes to find 1RM Cluster (clean directly into a thruster)

WOD
3 Push Presses (105% of strict press)
40 Wallballs (20/14)
200m run (with wallball)
3 Push Presses
30 Wallballs
200m run
3 Push Presses
20 Wallballs
200m run
3 Push Presses
10 Wallballs
200m run

Check out Station 717 for Kara Shiffers Bio and accomplishments.  We all know she is a firebreather, and we're extremely excited to get her on board with her background and knowledge in endurance sports! 

Strength
Backsquat
82.5x4x7

WOD
AMRAP 7:
3 HSPU
6 Deadlifts (275/185) (scale to 70% of 1RM)

Rest 3 minutes

AMRAP 7:
15 Unbroken KB swings (1.5/1)
20 Unbroken Double-Unders

Skill
3 x 400m @ 90% of sprint pace. rest as needed, hold splits within 5-10 seconds.  15 minute time cap.

WOD
In 15 minutes, complete:
50 "Body Blasters"
Then with the remaining time:
AMRAP
50m OH carry (45/25)
15 Box Jumps (24/20)

 

The City Island Team WOD/Cookout went flawless.  The WOD was 30 minutes of partner wheelbarrows, thrusters, sandbag cleans, and medicine ball throws, finished off with a sprint around City Island.  It all ended with some awesome food and some serious volleyball.  

Huge thanks to everyone that made this possible.  We'll definitely be doing it again soon!

Intro to Crossfit Endurance/Running Clinic

This Saturday, from 10-12.  Mike Hebe and Kara Shiffer will be discussing how Crossfit Endurance can take you to the next level of your Crossfit game, and how endurance athletes no longer have to run 50+ miles a week to be competitive.  Athletes will have the opportunity to have their running mechanics evaluated on screen.  To sign up, go under "Events" in Zenplanner and reserve your spot!

As soon as you're done with that, check out Mike Hebe's athlete profile on Station 717!!!

Strength
Backsquat
77.5%x3x9
(This is the last week of the Back Squat cycle.  Next week we will take off, then test for new 1RM the following week!)

WOD
Team of two completes for time:
500m Row
5 Bears Complex (135/95)
400m Row
4 Bears
300m Row
3 Bears
200m Row
2 Bears
100m Row
1 Bear

*You row 500m, I "Bear" 5... we then Switch.... You "Bear" 5, I row 500m.  

 http://autismharrisburg.org/

Just a heads up, there is a 5k run and Walk for Austism on City Island today. If you're interested:
10:00 am: Logan’s Run 5K. Registration and sign-in at 9:00 am.
12:00 pm: Walk for Autism; a Family/Kid Fun Walk for autism awareness. Registration and sign-in at 11:00 am.

We're setting up in the City Islanders Soccer Field for the WOD and in the Pavillion beside the volleyball courts for the cookout.    

Expect some parking delays and crowds if arriving to the Island between 9am-11am.  Here's the schedule for today...

8am-Box will open for everyone to come in and finish off this weeks Backsquats @ 90%x6x3
9am-Beginners Class (Crossfitters can still come in during this time to Backsquat)
11am- WOD setup and explanation
1115am-City Island WOD
12pm-Cookout/Tug-of-war/Volleyball/Chillax

 

Did I mention already that the Team WOD tomorrow can be found in Zenplanner under "Events"? 

So far we have sandbags, a tug-of-war, and medicine balls for the WOD.  We'll still be throwing in some barbells and other fun stuff. 

Strength
Backsquats
85%x5x5

WOD
For Time:
Power Snatch (115/75)
2-4-6-8-10-12
HSPU
12-10-8-6-4-2

Looks like the weather is going to cooperate for us this weekend!  Go onto Facebook and let us know what dish you're bringing to the City Island Team WOD.  Remember, you can come in anytime between 8am and 11am to get your backsquats for that day done.  We're really looking forward to getting out of the box for the day and having some fun.  Hope you all can make it!

 Muscle-Ups

For all of you that have chest to bar pullups, and at least 1 deep kipping ring dip, the MU  is not out of your reach. This movement, along with double unders and to some extent "kipping" involves neurological training more than organic adaptations.  In other words, you're strong enough to do it, but lack a little coordination, accuracy, agility, and/or balance.  These movements can only get better through PRACTICE.

This is why you have seen Muscle-ups at least once a week for the past couple weeks.  By summer, I will start programming Muscle-ups into more WOD's, and I expect, because I know you can, to complete those WOD's as Rx'd once they show up.  PRACTICE!!!  We know you can get them.

Skill
Muscle Up
1xfailure, then 5x5 unbroken.
Scale: MU progressions (jumping, banded)

WOD
(Crossfit Endurance sneak peek, bring a stopwatch if you own one)
 3x (200m + 400m + 600m)
*Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

The Backsquat program is going great.  You guys are pushing hard and it will pay off.  To stay on schedule during this Saturday's City Island Team WOD, you can come into the box any time between 8am-11am to get the squats done.  We'll be setting up on City Island and kicking off the WOD around 11am.  Remember to RSVP on Zenplanner!!

Strength
Backsquats
80%x4x7

WOD
1) 10 minutes to find 1RM Sumo Deadlift (no high pull)

2) 2 minute as many reps as possible:
    TGU's (1.5/1)
    1 minute rest
    2 minute as many reps as possible:
    Double unders
    1 minute rest
    2 minute max distance:
    walking lunges

 

City Island Team WOD/Cookout

It's looking like this coming weekend is going to be beautiful, so let's try the City Island Team WOD again this Saturday, the 14th. We'll pack up the equipment around 10:00 and plan to meet at the volleyball courts at 11:00. Please register on Zenplanner so we can get a headcount for equipment and food.  Feel free to bring a dish.

Since I posted it late yesterday... 

Check out "Crossfit 717: A Look Back" by Todd Shirley on Station 717

Skill/Strength

Push Press 60% increasing reps each minute on the minute.  At failure, immediately run 800m.

WOD

Max Reps in 3 Min. of:

200m sprint

7 Box Jumps (30/24)

Max Rep Pull-ups (any grip)

Rest 1 minute. Repeat for 5 Cycles.

 

 

Introduction to Running/Endurance training

Saturday, April 21

The warm weather brings out the runner in all of us.  If we use it for recovery, during a WOD (think Murph),  a Tough Mudder, or competitively, mechanics is everything.

Kara and Mike Hebe both have vast experience in the professional side of endurance racing.

  Saturday, April 21st, they're hosting a running clinic at 717 in place of our normally scheduled classes.  Using video analysis, they will pinpoint flaws, and send us through drills to correct them.  Please remember to RSVP on the sign-up sheet in the box.  

More information to come...

Check out "Crossfit 717: A Look Back" by Todd Shirley on Station 717!!

Strength
Backsquats
75%x3x9

WOD
"Elizabeth"
21-15-9

Clean (135/95) (full squat Cleans)
Ring Dips

Committed Club for March

Mike Chismar

Chris Daily

Jennifer Eby

Anthony Fiore

Isaac Levine

Andrew McClelland

Timothy Merichko

Courtney Nickel

Jamie Pascotti

Andrew Spears

Sandra Strobel

Remember that we are closed Sunday for the holiday!!

No matter what you celebrate, we hope you enjoy the time off.

Strength

Back Squat

85%x6x3

WOD

5 rounds for time:

100m Sprint

15 C2B Pullups

15 K2E

15 Pushups (Hand release)

*30 seconds rest between rounds

 

Strength
Back Squat
80%x5x5

WOD

For time: 50 PC (135,95), 50 WB, 50 KBS (53,35)

Joe B.

We have a couple athletes going to an Olympic Lifting meet on May 5-6.

Including: Hobbit, Cara, Jamie, Healy, and myself. 

East Coast Classic

 If you're interested, let's find you some Oly shoes and start training!!

-The Back squat cycle  is going great so far.  Remember that your recovery is equally important.

-Due to the Holiday weekend, we've had requests to move the City Island WOD back another week.  Don't worry, it WILL happen, and it will be epic.

-Remember, No Open Gym this Sunday!!

Skill

a)

Rx'd: 1 round of MU to failure, then 5x3 UB MU's 

Scaled:  MU practice

 

b)

Muscle Snatch

3-3-3-2-2-2-1-1-1

WOD

AMRAP 10:
10 Push Jerks (135, 95)
20 Situps
30 Double Unders

Then...

Mobility.  Roll out!!! We have Back Squats back to back the next two days! 

 

Andy M.'s Transformation

 And the hard work continues...

Isaac getting his first, then 2nd (video) Muscle-up!!! 

Good start to the week.

Strength
Backsquat
75%x4x7

WOD
"Fat Jackie"
1000m Row
50 Thrusters (75/55)
30 weighted Pullups

rest 1 minute:
Jog 1 mile
*not included in overall WOD time

Another impressive change... Todd S. 

Strength

15 minutes to find a 1RM Push Press

WOD

AMRAP 8:

Max Rep HSPU

Run 200

1 Rope Climb
*just keep track of total HSPU's

Rest 4 minutes:

AMRAP 8:

3 T2B

6 Burpees

9 SDHP (95/65)

12 Box Jumps (24/20)

Check out 717's new testimonials page, where you can see before/after pictures of Jamie B., Todd, and Andy!!  If any of you have pictures you would like to submit, send them to us at Crossfit717@gmail.com!! 

Congrats to our new 717 endurance coaches, Kara and Mike, for getting their Crossfit Endurance Certifications!!! 

Endurance specific classes are in the works now.

Jamie C. got her Muscle-up this weekend!

"It's about damn time a girl got a Muscle-up... we've been open a year!"

-To quote myself 10 seconds after she got it.

We'll be starting our month long Back Squat program this week.  It will be four days a week, specifically M-W-F-Sat.  If you stick to it, you will see gains.

Strength

Back Squat

70%x3x9 (% of 1RM x sets x reps)

WOD

Complete 5 rounds for time:
12 Barbell Walking Lunges @ 40% of 1 RM Squat (6 each side)
12 Ring Dips
Sprint 50m shuttle (25 meters out, 25 meters back)
*barbell walking lunge is done by placing a bar on your back and lunging out until your back knee touches the ground, then stand up and repeat.
*make sure to step out into a long enough lunge where your front knee is even with your front toe.