Get ready for the 717 Summer Outing tonight!  Read yesterdays post for details on the limo pickup and drop-off times.  You're more than welcome to drive yourself, and then take the limo home.  We'll be beginning to meet up there around 7pm.  With 45 people coming, it should be an awesome time with .  If you have any questions, please go onto the FB page or give us a call.

This party would not have been possible without Chris Lamarco and Jamie Chrispen.  Thank you both for all your hard work!

Ted's bar and Grill

6197 Allentown Blvd. 

  Harrisburg, PA 17112  

-Check out the Nutrition page on the left hand sidebar for links to the Paleo and Zone guides.  If you stumbled across some good links in your search for optimal nutrition, please send them to us so we can make that page as successful as our 717 Nutrition Headquarters Facebook page. 

Skill/Strength

15 Minutes to work up to a heavy Snatch.

WOD

In 12 minutes, Team of two for total Front Squat reps: 

Member #1 does

-5 C2B Pullups

-10 Lateral Barhops

-15 KB swings (1.5/1)

Member #2 does

-As many Front squats (50% of 1RM) as possible until Member #1 completes his/her round.

*Member #2 may not put bar down until Member #1 is done.  If the front rack position is unable to be held, both partners must stop until the bar is picked back up.  Member #2 does not have to perform any reps for the round to keep going, but the bar must be in the front rack position.  All bars are Cleaned with perfection.

ATTENTION:   717 OUTING

**Limousine Service Schedule**

Depending on how many people are riding to Ted’s in the limo, there is a possibility we will head over in two groups. If you’re positive you don’t want to go until 7:00pm, feel free to arrive at the box closer to 7:00. If you have no preference, show up at the box for 6:30 to decide who will go on the first run, and the rest of us can hang back for the second run.

Pick-up from the box:

The first group will be picked up at 6:30pm.

The second group will be picked up at 7:00pm.

Ride home from Ted’s:

The first run to take people home will be 10:30-11pm

The second run will go whenever the limo is back, or at our preference.

Strength
Bench Press
5-5-3-3-1-1

WOD
"Fight Gone Bad"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20” box (Reps)
Push-press, 75 pounds (Reps)
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.

Courtesy  of John from FoxBuilt, our new Olympic Lifting room.

Front Office/Reception area/Hang out (to the right)

Hopefully this is enough lockers.

Locker room with changing rooms through the doorway.  Bathrooms with showers to the left.

We're getting close!

Ladies and Gentlemen,

We're almost there.  Thank you for your patience.  We appreciate the support throughout the last couple weeks from everyone who's been involved and gave us a hand.  We couldn't have done it without you.

We have over 30 tickets sold for the party this Saturday.  If you haven't picked one up yet, please do so today so we can let the cooks know how much to make.  If you absolutely cannot get in by today, please email us and let us know you are coming so we can reserve your spot. 

Skill/Strength
Find 3rm Front Squat

WOD
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift, 155 / 110lbs
Hang Power Clean, 155 / 110lbs
Bar-facing burpees

JK and Megan

Surprise WOD today...

Hint:  It's a chance to get on the record board.  Have fun.

 -Jen Eby and Scott Zacharda, both excellent swimming coaches, have offered to host a swimming clinic.  We want our Crossfitters to be good at everything, and this would be a great experience to learn proper stroke technique, and add another tool in our fitness regime.  They just announced that the Crossfit Games competitors must be able to swim 25m laps.  Who knows, maybe our next box will have a pool.  Show us if you're interested by voting in the poll in the top left corner.

-If anyone is available to help build Olympic lifting platforms at the new box today, John Fox from FoxBuilt and myself will be starting at 8am.  Hopefully you're more handy with a saw than I am.

-Crossfit Endurance class today at 630am.

Skill/Strength
EMOM 12 (Each minute on the minute)
2 Power Cleans + 1 Jerk @ 85%

WOD
*7 Rounds:
100m Sprint
7 Deadlifts (275/185)
Rest 1 Minute

*Compare to 3/12/2012

-Tickets for the 717 summer outing will be for sale until this Wednesday!  


-Mike Hebe will be waking up early this Tuesday for the first 630am Crossfit Endurance class.  Please reserve your spot on Zenplanner.    


This is week one of the Squat program.  It's focused on both the back and front squats, which will be the posted strength on Monday and Thursdays.  If you miss a day, try and make it up ASAP. 


Strength
Backsquat
10x3 @ 75% of 1RM


WOD
AMRAP 12:
4 Push Presses (75% of bodyweight)
6 Backsquats (same weight as PP)
8 Toes to Bar

Crossfit Endurance

The next three weeks will be based towards Harrisburg mile (7/18) training.It would be cool to get a nice group out to the mile race, then back to the Box afterwards.

Tues 6:30am

Warm up:

Muscle activation

Partner fall drill

High skips

Partner band resistance bear crawl

2 times through:

1 mile then 2:00 rest. 400, 2:00 rest

Mile run at tempo/threshold pace, 400 is all out

A strength Component will be Post run.

Thursday

4 rounds

400 run

9 box jumps 30/20

30 sec pull-up hold at top

rest 3:00 minutes

2 rounds

400 run

6 box jumps 30/20

20 sec pull-up hold at top

rest 2 minutes

400 run

3 box jumps 30/20

10 sec

Any other day do a longer run 30-60 minutes based on fitness level. Keep pace at long run pace.

John Fox, owner of FoxBuilt, and myself will be custom making and installing Olympic Lifting platforms for the new box.  We could use a hand this Tuesday starting at 8am sharp if anyone has time.  Caution, you may have to read a tape measure.

The number of PR's from the Crossfit Total yesterday is outstanding!

Huge shout out to Laura R.  If you don't know Laura, she has more determination and commitment than any one I have ever met.  She joined the Crossfit classes at the end of March, barely able to stand up out of a full depth squat.  I would have to sneak behind her during WOD's and steal weight, not because she refused to scale the WOD, but because she has an unwavering belief in herself that once she starts something, she will finish it.  We love it.  She embodies what we are all about.

Yesterday, she back squatted 175lbs.  Unbelievable.  WAY TO GO LAURA!!

Now, onto the...

WOD

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan.

He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

"Abbate"

For Time:

• Run 1 mile
• 21 Clean and Jerks (155/105-115)
• Run 800 meters
• 21 Clean and Jerks (155/105-115)
• Run 1 Mile

Scaling options:

Option 2:
Run 1 mile
21 Clean and Jerks (135/95)
Run 800 meters
21 Clean and Jerks (135/95)
Run 1 Mile

Option 3:
Run 1 mile
21 Clean and Jerks (95/65)
Run 800 meters
21 Clean and Jerks (95/65)
Run 1 Mile

Option 4:
Run 800m
21 Clean and Jerks (pvc pipe-65)
Run 400 meters
21 Clean and Jerks (pvc pipe-65)
Run 800m

Starting on Monday we will begin a 12 week Backsquat program and a focus on the Olympic lifts.  Considering the heat and brutal WOD's this week, today will be a great day to hit the Crossfit Total.  If you're a newbie, today is essential to track improvement over time and for scaling future WODs.  The last total we did was on April 30th, let's see how well we held onto those strength gains we made last time. 

WOD
Crossfit Total:
Find 1RM of:
Backsquat
Strict Press
Deadlift

 For all our 717 runners

There has been interest from the morning crews about a morning Crossfit Endurance class.  Mike and Cara have agreed to give it a try on Tuesdays at 630am.  We'll give it a go for a couple weeks and track attendance.  So, if you want it to stick around, rally the troops and get out there early and take advantage of the cool morning weather.  Tuesday morning Crossfit classes will still take place.

Mike made a couple minor changes to today's Endurance WOD, which all classes will be doing.

Today's WOD

The movements should be non stop, and scaled to a weight that you can move without breaking rhythm.  The reps were kept short to work on explosiveness, which has a strong impact on running economy, and increased run speed.  The goal of today's WOD will be to negative or even split each round.  This will work, and stress, the maximal oxygen uptake and delivery system, while forcing the body to clear lactate quickly.


If the times drop by more than 10%, the benefit of stressing the energy system drops and the athlete went out too hard.  Thus, ultimately never putting enough stress on the system.  Generally speaking, endurance athletes need help with strength, Crossfit athletes need help with pace.


Once you cross the aerobic anaerobic barrier you have about 90 seconds worth of work you can do  before your pace must decrease.  This type of workout is aimed at raising the threshold to where you cross the barrier.

Warm Up (prior to Skill/Strength)
2 Rounds:
VERY EASY 400m Run
10 Squats, holding last one at rock bottom for 10 seconds.

Skill/Strength
Sumo Deadlift (no high pull)
5x3 @ 60, 70, 80, 85, 90% or 1RM
Run an EASY 400 afterward

WOD
3 Rounds for time:
400m Run
5 SDHP (115/80)
400m Run
10 Bar Hops
200m Run
1 Minute rest

Skill/Strength
Barbell Lunges
3x6 @ 25,50,75% of Bodyweight

WOD
AMRAP 6:
6 Squat Cleans (135/95)
6 HSPU
~1 Minute Rest
AMRAP 2:
Double Unders
~1 Minute Rest
AMRAP 6:
6 Push Presses (135/95)
6 Box Jumps (30/24)

Skill/Strength

Split Jerk Technique work

WOD

5 Rounds for time:

Row 250m

25 KB swings 32/24

*Rest 2 minutes

After class extra credit - 4x50m prowler pushes. rest 1:1

SKILL 

4x5 Overhead Squats

WOD

AMRAP 15:

6 Snatches (95/65)

9 Burpee Pullups

12 Wall Balls

Crossfit Endurance

Workout #1

Use VDOT chart T (Threshold pace) or 1 min/mile slower than best mile or 30 sec/mile slower than best 5k pace.

400, 800, mile, 800, 400

200 walk between each effort.

Do NOT outrun your pace.  The pace is based on current fitness levels.

Workout #2

30-45 minute Long run.  Pace should be 1 min/mile slower than best 1 mile pace.  Do NOT run faster.  This is to build base.

 

CFE Thursday WOD

AMRAP 20:

400m

10 Wallballs

200m

10 lunges w/ 45/25lb plate overhead

1 minute row

1 minute rest

Jamie will be at the Box today selling tickets for the 717 Summer Outing on June 30th, at Teds Bar and Grill.  We'll have professionally made Paleo dinners (think brisket, stuffed peppers, and bacon wrapped dates), live music, limousine service, and adult beverages included in your ticket purchase.

 

WOD

"Lumberjack 20"
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 KB Squat Cleans (1.5/1pd each arm)
Run 400m

Strength/Skill
Front Squat (Pull from floor)
5x3 @ 85%

WOD
For Time:
2 Bear Complex (155/105)
2 HSPU
15 Lunges
4 Bear Complex
4 HSPU
15 Lunges
6 Bear Complex
6 HSPU
15 Lunges

Crossfit

Strength Test:
30 minutes to find 1RM of:
Bench Press
Push Press

WOD

For Time:

10 Push Ups

20 Box Jumps

30 KB Swings (1.5/1)

40 Sit-ups

50 DU’s

40 Sit-ups

30 KB Swings

20 Box Jumps

10 Push Ups

Crossfit Endurance

Thursday: NO CFE 630pm WOD AT THE BOX

Do a Tempo paced run fo 20-30 minutes on your own. Try to record splits per mile. Mile splits should NOT get slower. Pace should be 60 seconds per minute slower than fastest mile pace. You be able to hold this pace for complete time.

Sunday: CFE WOD during open gym.

             I (Hebe) will be at the Box for an 11:00 and an 1:00 session.

Multi-modal CFE WOD:

Warm-up:

Quad, hamstring, glute activation

Row 500 EASY

1 mile run.

First 800 VERY EASY, second 800 is progressively faster with final 200 at best mile pace/feel.

4x25 high skips

WOD:

500 row

400 run

10 box jumps 24/18

1 minute rest

4 rounds

Each round's time should be within 10% of the FIRST round. Pace accordingly.

This WOD has the purpose of building sustained pace and pushing aerobic capacity, and adding explosive response when tired.