Skill/Strength

4 x Buckles Complex

*6 reps Dead Lift, then 6 x Power Clean, then 6 x Push Jerk, then 6 x Back Squat = 1 set.  Do one set at 75-85-95-105/55-65-75-85 

WOD

AMRAP 30 Minutes:

Team of two

Partner 1: Row 500 M
Partner 2: 3 rounds of (5 pull-ups, 10 push-ups, 15 squats), then max Backsquats 95/75#

When partner 1 finishes, he switches with Partner 2. Only the Backsquats count for scoring purposes. Final Score is the number of Backsquats performed before other partner finishes row and over the 30 minute period.  You must finish full three rounds of Cindy before being allowed to start the Backsquats

The concept is to row fast so that you limit your partner’s ability to get a large number of Backsquats. Partner doing Cindy and Backsquats must focus hard to get through Cindy and then capitalize on the Backsquat repetition. 

BB Challenge II Day 28!

Skill/Strength

3x5 each leg
Single Leg Deadlift
Box Step Ups

WOD

For Time:

10 Handstand Push Up
2 Clean (60% of 1RM clean)
8 HSPU
4 Clean
6 HSPU
6 Clean
4 HSPU
8 Clean
2 HSPU
10 Clean

 **Scale for HSPU: Push Press clean weight for the same amount of reps as HSPU.

Lovett securing his No. 1 spot for the CFT on the Benchmark Board!

Winter Schedule Change!

This Monday, October 1st, we'll be switching over to the Winter schedule.  No changes will be made at this time to the afternoon schedule. 

5:15am CrossFit

6:15am CrossFit 

7:15am CrossFit

11:30am CrossFit

The 6:15am "pilot project" will begin Monday as well...

BB Challenge II Day 27

The end is near!  We will be repeating the test WOD and gathering BF% and after pictures next week!  

WOD

4 Rounds:

200m Run

10 Box Jumps

200m Run

10 Knees to Elbows

200m Run

10 Box Jumps

200m Run

10 Knees to Elbows

BB Challenge II Day 26!!!

Skill/Strength
-Bench Press
5-10-4-10-3-10-2-10-1-10
Weight climbs on 5-4-3-2-1
Weight stays the same for the 10's, use 50-60%.
*Immediately hit the 10s after the heavy 5-4-3-2-1

-In between sets (ie 5-10 is one set), do 1x12-15 Pendlay row.

WOD
"Nicole"
AMRAP 20:
400m Run
Max Effort Pullups

*AMRAP stands for "as many Reps as possible" per round.  Once you fall off the pullup bar you run.   You can do any style pullup.

Great results from yesterdays CFT!  Anywhere from 10-55lb jumps on the backsquats.  That's a programmers dream.  

Skill/Strength
Power Snatch+Hang Snatch
-5x2 climbing
Snatch Balance
-3x1 for skill

WOD
3 rounds for time of:
4 TGU (1.5/1)
10 KBS
10m Overhead lunge (with kettle bell)
10 KB Goblet Squat
10m Overhead lunge (with kettle bell)
10 KB Snatch (alternate arms)
10m Overhead lunge (with kettle bell)
10 KB Thruster (done with single kettle bell)

Nothin' but PR's today!

WOD

"CrossFit Total"

1RM of:

Backsquat

Press

Deadlift

Rich C. representing CrossFit 717 at the GNCC ATV Unadilla.  (look closely, you'll see the sticker)

BB Challenge II Day 22

Reebok Crossfit has made the following into a sign that hangs in their Box.  Even though these aren't my rules necessarily, you can expect these unspoken courtesies in any CrossFit affiliate.  Please take the time to read them.  I highlighted a couple that have stood out in my mind.  

Honesty, Integrity and Virtuosity

• Arrive on time. Being late disrupts the coach and class, and you miss the workout briefing and warm up. If you’re late, its 5 burpees per minute. But don’t leave, we’d rather you join in than turn away.
• Leave your ego at the door. It’s likely to get handed to you, along with your arse, if you don’t.
• DO NOT use the word can’t. Everyone can. It may take time, but if you really want to, you WILL.
• DO NOT cheat in any way. Not only will you only be cheating yourself, but it will bring the morale of the community down, and that will not be accepted.
• Movement technique precedes intensity. If you display poor technique you will be told to reduce the load or simplify the movement. If you ignore this request and continue to abuse movement standards you will be asked to leave.
• You will be required to lift heavy sh*t , as well as squat, a lot. End of.
• Empty barbells (or barbells with 5kg plates on), dumbbells and kettlebells were not designed to be dropped (especially on lifting platforms). If you’re strong enough to lift it, you’re strong enough to put it down correctly. Besides, we don’t want our toys, you or anyone else getting broken unnecessarily. Broken equipment needs replacing. This is expensive and will mean an increased cost to members.
• Do not coach. Coaches are there to coach, and members are there to be coached – by the coaches. Cheer, clap and encourage your fellow members, but note that there is a difference between this and giving instructions.
• Clean up and put away all equipment after each workout. Clean up sweat, spit, blood, chalk, dirt, vomit, handprints, and whatever else you’ve left behind. Failure to do so will result in burpees, the amount of which will be at the discretion of the coach.
• Grunt, scream, cheer and curse. Anything less is cheating yourself of the true CrossFit experience, and robbing others of the gift of your presence and support as part of the community.
• Tell EVERYONE about CrossFit. Show them the scrapes on your shins and the calluses on your hands, brag about your physical abilities, and show them the new wardrobe you have had to buy since you shed 10kg doing CrossFit. Don’t stop until they’re the ones bragging about CrossFit.

Taken from Reebok Crossfit

WOD
"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

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.

BB Challenge II day 20

Skill/Strength/Cooldown

10x2 Banded Sumo Box Squat @ 60%

then...

Box Depth jumps x6

WOD

"SQT"

3 rounds for time:

10 Ground to OH, 95/65

200m shuttle sprint, 50m there and back twice

SKILL/COOLDOWN:

Review Power Clean and Split Stance Deadlift

Cooldown:  5 minutes easy row on 3-5 damper setting, then IT band rolling/stretch.


WOD: 

AMRAP 20:
200m Run
3 Power Cleans (185/130)
6 Split Stance Deadlift (3 each leg)
400m Run
3 Power Cleans
6 Split Stance Deadlift (3 each leg)
200m Run
3 Power Cleans
6 Split Stance Deadlift (3 each leg)

BB Challenge II Day 19 

Reminder:  Another Swim WOD will be held this Saturday at 7AM.  Please sign up on Zenplanner.

Upcoming Events

We'll be switching to a Winter schedule soon.  With all the kiddos back in school (including all you teachers) the midday classes are just not filling the need.  We're tossing around the idea of a 7:30am class and a 4:30pm class.  We would be dropping the 8:15am class and the 11:45pm class. 

Soon, a CrossFit Lite class will be appearing on the schedule.  We'll be making the 6:15am class a pilot project.  There will be less Snatch Balances and Muscle Ups and more Pushups and Wallballs.   CrossFit Lite will be the middle ground between Beginner and CrossFit, oriented towards individuals looking to improve their fitness and lose weight without having to do Handstand Pushups to achieve that goal.

It's been a long time dream for Aldo to have a middle ground class.  We believe now is a good of time as any to roll with it. 

My dream (Dan) is to have some more sport specific classes available for you.  Along with my goal of having a Olympic lifting only class, and eventually a team, I want to open up the doors to Hebe to train potential Triathletes and Scott Z. to train swimmers.  Crossfit Develops amazing athletes, and these classes will only enhance your level of awesomeness.

We're excited about the opportunities coming our way, and feel all our coaches and our members are as excited as we are.  Please let us know your feedback and opinion. 

Skill/Strength/Cooldown

8x2 Floor Press, climbing

then...

5x5 Pendlay row,  across

Cooldown

*see video below

WOD

12 Minutes:

Odd: 4 Strict Press @ 70%

Even: ME Pullups

BB Challenge II Day 18

Don't forget to sign up for tonight's 7PM Swim WOD on ZenPlanner!!

SKILL/STRENGTH/COOLDOWN
*After WOD, 10 minutes mandatory rollout session.  Focus on IT Band, Hamstrings, and Thoracic spine.


WOD
7 minute AMRAP:
2 Bear Complex (165/115)(scale: 65% of C&J)
3 Wall Walks
~6 minute rest

5 minute AMRAP:
5 Jumping Lunges (each leg)
10 V-ups
~4 minute rest

3 minute Max Effort:
3 ME UB sets of Kettlebell Swings (2/1.5)
~2 minute rest

1 minute AMRAP:
suicide sprints


CROSSFIT ENDURANCE

ROW:
2 Minutes (easy)
30 Seconds (hard)
2 Minutes (easy)
30 Seconds (hard)
1 Minute (easy)

2K Row for time

Day 16 of the BB Challenge II

Besides the before/after pictures, decrease in BF%, and weight lost, we will be calculating everyones "z-scores" on the BB Challenge II WOD.  This way, voters will be able to see how you compared to the mean participant WOD#1, and the mean participant WOD#2 time.  So, this will help eliminate voters misperception on the scoring if some of you sandbagged the first time around (not like any of you would actually do that!) and dropped 14 minutes off your WOD#2 time.  In other words, you will be scored by the rank you came in on WOD #1 and WOD #2, not by the decrease in time.  Sounds like fun!!

Tomorrow night will be the 2nd Swim WOD with Scott Z.  Make sure to sign up on Zenplanner!!!

Strength/Skill/Cooldown
-7x2 Deficit Deadlift, climbing
*standing on #45 plates, perform conventional DL.  Reset at the bottom of each (no touch and go).

-3x12-15 Goodmornings

-400m minute light jog/walk
*immediately following WOD.  Do not lay down and rest after WOD, get up and keep moving.

WOD

"Tabata This"

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

WOD

For time, team of 4:
100m Wheelbarrow (partner assisted)

100 Chest to Bar Pullups
100 Box jump-overs (24”/20")
100 Shoulder to Overhead  (135/95)
100 Toes to Rings
At the same time: Row a 4k
25 Minute Time Limit

Two athletes can be moving at the same time, however, one athlete must be on the rower until the entire 4k is completed. With the other movements, one of the three remaining athletes can move at a time. You must complete all 100 reps of one movement, before moving to the next.  After the 4k is completed, two athletes can move at once to finish the remaining 100 rep movements. If the 100 rep movements are done, but the 4k row is not finished, time will continue to run until the 4k is completed. 

BB Challenge Day 14

SKILL/STRENGTH

Front Squat

3x1 @104%

Final day of the squat program! We'll be doing the Crossfit Total on September 24th to put all of our hard work to the test. 

WOD

3 Rounds each for time: 

5 Sumo Deadlift High Pull (155/105)

4 Burpee Bar Hops

3 Thrusters

2 Burpee Bar Hops

1 Power Snatch

25 Double Unders

5 Sumo Deadlift High Pull

4 Burpee Bar Hops

3 Thrusters

2 Burpee Bar Hops

1 Power Snatch

25 Double Unders

*Rest 90 seconds between rounds.

BB Challenge II Day 13

WOD

"Helen-Nancy Mash Up"

3 Rounds for time:

1 Round of Helen
400m Run
12 Pull Ups
21 Kettlebell Swings (1.5/1)
1 Round of Nancy
400m Run
15 Overhead Squats

Rest 2 minutes between rounds. Attempt even splits.

BB Challenge II Day 12

Upon request, Scott Zacharda's swim clinic will begin next Tuesday 9/18 at 7:30pm and Saturday 9/22 at 7:00am held at Northern York High School. Please sign up on ZenPlanner. The clinics are available on ZenPlanner every other week for $6 per class, which include swim instruction, drills, and a WOD. 

SKILL/STRENGTH
8x2 Strict Press
Climbing in weight

WOD
For time:

EMOM:
3 Front Squats @ 65% of 1RM
Clapping Push Ups (Start with 3 push ups, each minute increase PU by 1 rep)

Continue until failure of prescribed CPU then run 200m

After return from run complete 50 Wallballs to complete WOD.

EXAMPLE:

Minute 1 = 3 Front Squat & 3 Clapping Push Up
Minute 2 = 3 Front Squat & 4 Clapping Push Up
Minute 3 = 3 Front Squat & 5 Clapping Push Up
Minute 4 = 3 Front Squat & couldn't finish Clapping Push Up
Run 200m
50 Wallballs

Never Forget...

BB Challenge II Day 11

SKILL/STRENGTH

7x1 Power Clean

Climb in weight to max effort.

WOD

In honor of 9/11/2001

11 rounds:
9 Deadlifts (185/135)
11 Box Jumps
20 Double-Unders
01 Rope Climb

Easy finish for our Tough Mudders this weekend

Todd S. and Scott Z.

Jen E. and Jamie C.

BB Challenge II Day 10

It's the last week of the Squat program!  The next Crossfit Total is coming on the 24th. 

Skill/Strength

10x2 Backsquats @ 87%

WOD

Amrap 8:

6 Ring Dips

6 Pistols

6 KB Snatches (1.5/1)

Then...

1 Mile Run

WOD
Team of 3 completes...

BB Challenge Day 7

Skill/Strength

Front Squat 

10x3 @ 89%

WOD

Level III

20-15-10-5

UB Backsquats (165/115)

K2E

*3 Burpee Penalty for breaking Backsquat set.  Compare to January 9, 2012, where the Rx weight was 135/95.  

Level II

Backsquats (135/95)

Level I

Backsquats (115/85)

Weighted Sit-ups

Day 6 of the BBC II

Skill/Strength

Climbing EMOM

Deadlift @ 70%

*climbing reps each minute on the minute

WOD

4 Rounds for time:

400m Run

5 Tire Jumps

5 Burpees

5 Bent over rows (95/65)

5 Burpees

5 Bent over rows

200m Run

~1 Minute rest between rounds

The 717 Crew before "Operation: Graci" 

Lyndsey & Sarah 

Day 5 of the BBC II

Skill/Strength:

10x1 Push Jerk

WOD:

5 Rounds:

2 Minutes On - 1 Minute Off

Level III

3 Muscle-ups

3 Clusters (155/105) 

Level II

5 Pullups

3 Clusters @ 70% of Clean

Level 1

5 Pullups/ring rows

3 Clean and Jerks

*Cluster = a squat clean into a Thruster.  Each rep originates from the floor.

Today's is the test WOD for the Better Body Challenge II.  All participants will repeat this WOD on Monday, October 1st.  Athletes will be evaluated on their class rank as well as their completion time when comparing the WOD. 

We chose this WOD because of its borderline anaerobic/aerobic qualities, light weight which allows little scaling, and ease of judging.  Everyone in the Challenge will be assigned a judge for the WOD to ensure full range of motion. 

Skill/Strength
Backsquat
6x1 @ 95%
*After WOD

WOD
2 Rounds for Time:
25 Push Presses (65/45)
25 Box Jumps (24/20)
25 Kettlebell Swings (1.5/1)
25 Pushups (hand release)
25 SDLHP (65/45)

CROSSFIT ENDURANCE:

Run Ladder
200-400-600-800-800-600-400-200
*10 seconds rest per 100m after each set.  If raining, the Hebes will have something else up his sleeve.

The Graci Family

Crossfit 717 would like to thank SrA David Graci of the PaANG and his family (Nicole and the kids) for the sacrifices they are about to make. As we sacrifice cake and pizza for 30 days, Dave and his unit will be in Afghanistan for 6 months sacrificing themselves for US. We all know how strong you are Dave, good luck hardly seems necessary. We'll have a workout waiting for you when you get home! 

Our support goes out to SrA David Graci and the 201st Red Horse Unit.

We are putting together a care package for Dave, all contributions are welcomed. (Protein bars, magazines, baby wipes, tooth paste, lotion, notebooks, etc.)

Better Body Challenge:

Test WOD rescheduled to Tuesday, 9/4/2012. 

WOD:

"Operation: Graci"

Team of 2 complete for time. 

20 Curtis P (155/115) 

*Partners alternate after each CP. 

Partner A: 1 Minute of Max Effort Burpees (Partner B rests)

Partner B: 1 Minute of Max Effort Burpees (Partner A rests) 

Together Run 1000m 

Wall climb back into the box.

20 Turkish Get Up (2/1.5)

*Partners alternate after each TGU. 

Partner A: 1 Minute of Max Effort Kettlebell Swing (B rests)

Partner B: 1 Minute of Max Effort Kettlebell Swing (A rests) 

1000m Row 

1 Rope Ascent (Partner A, then Partner B; WOD isn't completed until B is back on the ground.) 

**Subtract total amount of max effort reps off of final time. 

64 Total Reps = subtract 1:04

WOD
"Crossfit Regionals Team Event 4"

Teams of 4 (2 Men, 2 Women)

For time (Time cap is 25 minutes):
75 Back squats (95 lbs)
50 Pull-ups
25 Shoulder-to-overhead (95 lbs)
75 Front squats (65 lbs)
50 Pull-ups
25 Shoulder-to-overhead (65 lbs)
75 Overhead squats (45 lbs)
50 Pull-ups
25 Shoulder-to-overhead (45 lbs)
75 Back squats (135 lbs)
50 Pull-ups
25 Shoulder-to-overhead (135 lbs)
75 Front squats (85 lbs)
50 Pull-ups
25 Shoulder-to-overhead (85 lbs)
75 Overhead squats (65 lbs)
50 Pull-ups
25 Shoulder to overhead (65 lbs)

Go here for a description of the WOD.  Teams will have scaling options available.