Announcements

-Tonight's 630pm class will be taken over by Mike Hebe, ITU Cross Triathlon World Champion (He'll kill me if I keep saying that). See below for the Crossfit Endurance WOD.  Today will be important milestone for future CFE workouts.  We will keep the future Thursday 630pm classes a  Crossfit Endurance class until we A) move into the new facility and/or B) know if you guys would rather have it in the morning or another day/time entirely.  Please let us know!

-The new schedule will start tomorrow!  We'll be going with the 11am Crossfit Express class followed by the 12pm Crossfit class.  Remember, the Crossfit Express class will be a condensed version of the Regular class.

Next week, we'll start early morning classes ( at least 530am/630am) on Tuesday and Thursday as well.  More to come next week.

-Today is the last day to get in on the old rates! 

-Zenplanner now has a phone app.  It's really simple to use, and helps us out tremendously when preparing ahead for class sizes.


Crossfit Endurance WOD

Warm up:

Drills: Wall drill

Ball of foot hop

Pose posture and fall

Metronome running at 180 stride rate

Workout is a one mile time trial.

This will be used to establish a VDOT value (this is a numeric value based on present run fitness). This value then has associated paces for all training interval distances. What this does will keep someone from running faster than their present skill level. It also yields a better development progression.

This number will be the basis for CFE training and also self-gauged progress.
Here is a Google Spreadsheet to the VDOT chart.

Post mile: Rest until heart rate is at 120.

2x400. Rest equals time of the 400. 

Crossfit

*an option would be to do todays Strength work then stay/come back for the CFE WOD.

Strength

Benchpress

6-6-6-3-3

Push Press

6-6-6-3-3

Same weight as last week or more.

WOD

4 rounds for time:

400m Run

50 Squats

Skill/Strength
Muscle-ups
Front squats

WOD
Compare to March 6, 2012

For Time:

50 T2B

40 Box Jumps at 30/24

30 Bar Facing Burpees

20 Sumo DLHP (95/65)

10 OH Squats

Troy never giving up during "Murph"

After relentlessly working on her pullup for the past couple months, Stephanie C. was able to complete Murph as Rx'd yesterday!

Starting on June 1st, we will be having morning Crossfit and Crossfit express/Crossfit Lunchtime classes every day of the week.  You guys asked for them, so we'll deliver. 

Also, beginning THIS Thursday, Mike Hebe, our Crossfit Endurance coach, will be taking over the 630pm class to focus on an aerobic WOD.  He recently won the ITU Cross Triathlon World Championship, and can help all of us increase our aerobic capacity.  It will not just be sprints for time, but will include weighted movements and explosive training. 

Mike was recently featured on the Crossfit Endurance website.  http://www.crossfitendurance.com/blog/1/post/272

Skill/Strength
EMOM 10
3 Powercleans (climbing in weight)

WOD
5 rounds for time:
10 Deadlifts (245/165)
40 Double unders (scale: bar hops)

It's become a tradition in the world wide Crossfit community to honor fallen men and women that gave their lives to help protect ours.  The list of "Hero" WOD's can be found here.  But, there are thousands upon thousands we will remember this memorial day.  From honoring our great grandfathers who fought in the world wars, to our brothers and sisters who fought in Iraq and Afghanistan. This workout is for them.  These workouts are tough.  It embodies the spirit of the men and women who didn't give up when the going got tough.  Who kept on fighting, because they believed that what they were doing meant something and would make a change.  Then there's the walking wounded.  The men and women that will live the rest of their lives with scars from battle.  This workouts for them.  The families that lost their husbands, wife's, brothers, sisters, sons, and daughters.  This workouts for them. 

Log into Zenplanner and join us today to honor these hero's.  The 10am and 11am classes are full, so we opened another at 12.  If you'd like to have some breathing room in there, please cancel your reservation in Zenplanner and reschedule to noon.  Either that, or we share pullup bars. 

Today, we're doing a workout in honor of Michael P. Murphy, Medal of Honor recipient.  Here is his story. 

"For conspicuous gallantry and intrepidity at the risk of his life above and beyond the call of duty as the leader of a special reconnaissance element with Naval Special Warfare Task Unit Afghanistan on 27 and 28 June 2005. While leading a mission to locate a high-level anti-coalition militia leader, Lieutenant Murphy demonstrated extraordinary heroism in the face of grave danger in the vicinity of Asadabad, Konar Province, Afghanistan. On 28 June 2005, operating in an extremely rugged enemy-controlled area, Lieutenant Murphy's team was discovered by anti-coalition militia sympathizers, who revealed their position to Taliban fighters. As a result, between 30 and 40 enemy fighters besieged his four-member team. Demonstrating exceptional resolve, Lieutenant Murphy valiantly led his men in engaging the large enemy force. The ensuing fierce firefight resulted in numerous enemy casualties, as well as the wounding of all four members of the team. Ignoring his own wounds and demonstrating exceptional composure, Lieutenant Murphy continued to lead and encourage his men. When the primary communicator fell mortally wounded, Lieutenant Murphy repeatedly attempted to call for assistance for his beleaguered teammates. Realizing the impossibility of communicating in the extreme terrain, and in the face of almost certain death, he fought his way into open terrain to gain a better position to transmit a call. This deliberate, heroic act deprived him of cover, exposing him to direct enemy fire. Finally achieving contact with his Headquarters, Lieutenant Murphy maintained his exposed position while he provided his location and requested immediate support for his team. In his final act of bravery, he continued to engage the enemy until he was mortally wounded, gallantly giving his life for his country and for the cause of freedom. By his selfless leadership, courageous actions, and extraordinary devotion to duty, Lieutenant Murphy reflected great credit upon himself and upheld the highest traditions of the United States Naval Service."

For more information, read his summary of action, or the book "Lone Survivor", by his Seal teammate, Marcus Luttrell, who was the only Seal that survived that day. 

WOD
For time:
1 mile run
100 Pullups
200 Pushups
300 Squats
1 mile run
*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
*hint: most partition the movements into a 20 round "cindy".  If you don't know what I mean, look up "cindy".

Boggsy lifting heavy while the crowd cheered him on

New mom Stacey and baby Quinn

Three 8 member teams completing the AMRAP 17 in the new parking lot

Boggsy's farewell WOD was fierce.  We started with a Cluster ladder, and ended with a AMRAP 17 of what seemed like every movement known to Crossfit, all while working in a teams of 8.  Thanks to everyone for coming out last night!

Please vote for which Crossfit Express and Crossfit lunchtime class combo you would like to see in the top left corner.

Skill

Mobility

-Hobbs has been working directly with Paul Erwin (DPT) for the past couple weeks, and brings a ton of great mobility work back to the box.  

WOD

Compare to 11/25/2011

For Time:

5- Curtis P 135/85
50- Double Unders
50 Ab mat sit-ups
4- Curtis P
40-Double unders
40-Ab mat sit-ups
3- Curtis P
30- Double Unders
30- Ab mat sit-ups
2- Curtis P
20- Double Unders
20-Ab mat sit-ups
1- Curtis P
10-Double Unders
10- Ab mat sit-ups

Remember

Boggs going away WOD/Party (as always, the WOD will be released about 5 minutes before 3.2.1...GO).  

Tonight at the 6pm class.  

Hard WOD.  Good Eats.  Cry a little.

Sign up on Zenplanner.

Skill/Strength

15 minutes to find 1RM Cluster.

WOD

4 rounds for time:

6 Thrusters (135/95)

3 Tire Flips

Stop Sign Sprint

12 Pushups

Announcements

• Coach Boggs going away WOD is tomorrow night at 6pm.  We're giving him free reign over the WOD, and if you have ever done one of his before, you know they're quite interesting.  We'll be hanging out afterward to chill, eat, and wish him good luck.  If you can, try and bring a small dish.  It doesn't have to be pure Paleo, but Boggs might lecture you a little.  

• Memorial Day:  On the day of remembrance and gratitude, no other WOD would be so fitting as to do "Murph".  We'll be running a 9am Beginner class, and a 10am Crossfit Class.  Please RSVP on Zenplanner if you want to attend.  If it looks like a large turnout by Sunday, I'll open up another class at 11am.  

• We've had a large number of athletes at the lunchtime classes ask us for a "Crossfit Express" class.  We've decided it sounds like grand idea, so beginning June 1st, we'll have an 1130am "Crossfit Express" lunchtime class, and a 1230pm regular Crossfit class.  The CF Express class will be a short version of the daily WOD, and limit the skills/strength work to only the essentials.  With a little practice, total warm-up plus WOD time should be around 30-35 minutes, giving more time to change, shower (in new facility), and get back to work.  

Strength
Bench Press
5-5-5-2-2
Push Press
5-5-5-2-2
*Add 10 lbs from last week

WOD
AMRAP 10
6 Ring Dips
9 C2B Pullups
12 Wallballs (20/14)

Skill/Strength
Snatch
2-2-2-2-2-2-2

WOD
start with 800m run

5 rounds:
5 bodyblasters
10 Ground to OH (65/45)
15 OH squats (65/45)

End with 800m run

Two major announcements today

1) Check yesterdays post about the rates and schedule changes coming 1 June 2012.

2) We're sad to announce that one of our good friends and coaches will be leaving us at the end of this week.  

Hi Gang,

Today, it is with mixed emotions that I inform you I will be stepping down from my role as Coach at Crossfit 717 to pursue a full-time position with a local advertising agency. My final class will be this Friday, May 25th.

While my status as a Coach will be changing, my feelings towards the Crossfit 717 family will not. I will continue to be a part of the Crossfit 717 community—I will continue to sweat beside you, to laugh with you, and to sustain the many friendships which have developed over the last year-and-a-half.

Before I go, I would like to sincerely thank Aldo and Dan for having balls big enough to do something in which they believed, and for trusting enough in me to be a part. I’d also like to thank Hobbs for for being an infallible sounding board, and for sharing in the unknown territory of being a first-time coach. And lastly, I’d like to thank all of you—for your patience, your hard work, and for allowing me to be your coach.

I’ll see you all at the box.

~ Boggs

Though we're all extremely happy for Boggs, he'll be sorely missed.  He brought a vast amount of knowledge and experience to the table, not only in training, but in smart business decisions, and amazing design work. Last but not least, he's a true friend that would listen and console any of us.  

This Friday at the 6pm class, we will have a WOD and a going away party in his honor.  Please come out to say goodbye to an amazing guy that will always have a soft spot in our heart at Crossfit 717.  Thanks for everything you've done Boggs. 

 

Skill/Strength

Sumo Deadlift

2-2-2-2-2

Strict Press

2-2-2-2-2 

*After WOD

WOD

"Diane"

21-15-9 reps for time of:

Deadlift (225/155)

Handstand Pushups

Rates and Schedule changes

Starting 1 June 2012, our membership rates will be changing.  If you are a current member, or have enrolled in the beginner classes prior to this date, you will have a couple options.

For our current members:  We value your loyalty and business, and want to show you that.  You will have the option to lock in whatever rate your currently at, or even upgrade to another rate, as long as you do so by June 1, 2012.  You will stay at that rate for life.  In other words, you will be grandfathered in.  One caveat is, is if the contract is broken, or you are delinquent on payments, you will be transferred to the new rates.

For Beginners prior to 1 June 2012:  You will have the current rates available to you as long as you sign up for a CrossFit membership prior to June 1, 2012.

Discounts:  Please compare the current and new discount rates to see if you can grab a good deal while it lasts. 

Schedule:  The new facility will be able to afford us more classes.  But, beginning 1 June 2012, we will certainly have 12pm Crossfit classes M-F.  We will test out morning classes on Tuesday and Thursday, but we feel they may be more beneficial after we move, considering the new facility has showers.  Your opinion is very important to us.  Please let us know what class times you want.

The painters are in the new facility now, and following them are the HVAC contractors (Yes, we will have A/C).  Along with a locker room, showers, changing rooms, chill area, reception area, warm-up area, Olympic weightlifting room, etc,  this new facility will carry it all.  

If you have friends or family that are borderline on Crossfit, before 1 June 2012 would be the time to get in, and lock in the best deal you will ever find.  

Everyone in our database will be receiving an email shortly containing the fine print details.  If you have any questions at all, don't hesitate to contact us. 

Burnt to hell... but still feeling good after some road WOD's down at CF Lancasters Mall Brawl.

Check back later today (and tomorrow) for some important announcements about our membership rates and schedule.

 

Skill/Strength

Front Squat

3x3

WOD

20 - 15 - 10 - 5
Back Squat (135, 95)
Toes To Bar

Skill
Stone 2 Shoulders

WOD
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:

Stone 2 Shoulder (Alternate shoulders)
Sledge Hammer swings
Farmers Carry  (2/1.5)
Backsquats (115/85)
Burpee Pullups

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the farmers carry where each cone passed is one point.

Dexter and Brian flipping the tire for max distance.

There's still spots available for the Mall Brawl, hosted by Crossfit Lancaster at the Reebok Outlet in Lancaster!  This Saturday, we'll be heading down bright and early.  If you want to carpool, go on facebook and catch a ride.  Go here to sign up now! 

Skill
After WOD:
5k run
*The 5k route is from our doorstep, down State street, to Market Street.  Follow Market street across the bridge until Front street, then turn back.  You can make this a time trial or easy recovery run.  Expect total class time with Warm-up+Instruction+WOD+5k run to last longer than an hour if you do the full 5k.  If there's a time constraint, do a 20 min recovery jog, and save the time trial for Sunday.

WOD
"Grace"
For Time:
30 Clean & Jerks (135/95)

Strength
Bench Press
6-6-6-3-3
Push Press
6-6-6-3-3
*attempt same or more weight as 5/10/12

WOD
12 minute time cap, team of two:
While partner A is rowing, partner B completes:
10 Wallball (20/14)
10 Toes-2-bar
10 Push ups
Once Partner B is done, switch.  Score is total meters rowed. 

Brian T. getting some rope practice in

WOD
5 rounds, each for time:
50m Prowler push (270/180)
175m Sprint (small block)
2 Deadlifts (335/225)
12 Box Jumps
1 rope climb
*rest as needed between rounds

She still got it!  Welcome back Stacy!

Strength
Pendlay Rows
5x5
Hang Power Cleans
5x5
*alternate between.  HPC's should be heavier.

WOD
10 min time cap:
UB Muscle up's (scale: UB pullups)
~Penalty for breaking~
10 Ball Slams
10 Burpees
*Score is final reps of MU's or PU's
*UB = Unbroken

Watch this... simply because it's funny

 

Compare to 2/14/12


Skill 
OH Squat
3-3-2-2-2-2-2rm 

WOD
AMRAP 15:
5 Jerks (115/85)
5 Front Squats (115/85)
12 Lateral jumps over bar
12 KB swings (1.5/1)

Skill/Strength
~20 minute time cap~
Pick one:
Recovery work - Do twenty minutes of mobility
Strength Endurance - Tire flip for distance
Endurance work - 1 mile time trial

WOD
For Time:
Row 800m
5 rounds of:
-6 SDHP (135/95)
-8 Box Jumps
-10 Ring Dips
finish with 800m run

Skill
12 interval (6 minutes total) Tabata.
Rx: Muscle-Ups and Double-unders.  Alternate each interval. 
*If can at least get one, then you should Rx and hold the L-sit at the top of the Muscle-Up.
Scale: L-Sit and Double-unders.  Alternate at the 7th interval.

WOD

For Time:

3 Rope Ascents

20 Thrusters (135lb/95)

20 Pull-Ups

20 Overhead Lunges (45lb/25)

20 KB Clean and Press R (1.5/1 pood)

20 KB Clean and Press L (1.5/1 pood)

50 Wall Ball Shots (10ft.)

Run 250m Carrying Med Ball

 

Tim Card, Owner/Head coach of Crossfit Lancaster, is throwing down a 3 WOD competition on Saturday, May 19th, in front of the Reebok store in the Tanger Outlets in Lancaster!

Go here to check it out and register for a guaranteed good time with local Crossfitters!

Crossfit Lancaster/Reebok Mall Brawl 

Skill/Strength

20 minute time cap:

Bench Press
5-5-5-3-3
Push Press
5-5-5-3-3

WOD
3 rounds for time:
400m run
30 Abmat situps
20 KB swings(1.5/1)
10 T2B
Rest 90 seconds
  

That's a mean hip thrust Justin.  Welcome back.

Just an update on the new facility.  We're doing our best to move in there by mid-June.  After some contract negotiations, the A/C is being installed and wiring redone.  Over the next couple weeks, we'll be painting, laying floor, and building out.  We'll try our best to keep everyone up to date, so if you have a free weekend and feel like lending a hand, we'll gladly accept it.

Again, this is a big move for Crossfit 717.  We're proud of the community we have here, and if it wasn't for everyone's relentless dedication, this move wouldn't be possible.  This facility is for you.  The showers, the "chill" area, the locker rooms, and simply having more than a 4x6 mat to work out on, is because you guys want it.  Thank you for encouraging us to make this jump. 

Last but certainly not least, a huge shout out to our two coaches, Boggs and Hobbs.  They made this dream possible.  If it weren't for those guys, we wouldn't have been able to achieve this.  The care they have for our members is unmatched.   Thank you.


Skill/Strength
9 minute time cap:
3 attempts  at a 1RM Snatch
*warm up to around 80% of 1RM prior to the 9 minutes.  The first rep should happen right after 3-2-1..GO.  Try and rest 2 minutes after each attempt.  Visualize the lift.  Practice routine.  If you miss a lift, it counts as an attempt.  Focus.

WOD
For Time:
250m run (stop sign)
then...
21-15-9
Overhead Squats (135/95)
Burpees
then...
250m Farmers Carry (2/1.5 or whatever is available)

*Begin WOD with run.  Then do 21-15-9 of OHS + Burpees.  Finish with Farmers Carry.  The WOD is timed from start of run to end of farmers carry. 
*In small classes, it's cool to drop the bar from the Overhead position.  If there is someone else working out within a mat of you, lower bar down safely.  Burpees and flying bars don't mix well.  So don't let it fly.  Have control.  Have fun.

We're gonna need a bigger white board.

Tons of PR's on the Clean & Jerk yesterday, and really strong performances on "The Chief"!  Keep up the good work everyone.  

Skill/Strength
-Barbell box step ups
5x5 (use 25%, 50%, or 75% of your bodyweight)
-Single leg Deadlift
5x5 (same weight as step ups)

WOD
In 15 minutes, complete:
3 rounds of:
8 Turkish Get-ups (1.5/1)(4 each arm)
12 Chest to Bar Pullups
 ~with remaining time~
AMRAP
25 Double Unders
1 rope climb

*Scaling for the rope climb will be 5 K2E, T2B, or V-ups, followed by a 10 second L-sit hang from the pullup bar.