Goodbye 2012!!!

Please check the revised schedule for today and tomorrow! We hope everyone has a safe celebration tonight. We've seen a lot of exciting things happen over the past year, and we're looking forward to swinging full force into 2013! Get your 2013 goals ready... We already know Dan's expecting to see some 300lb Snatches by Summer.  

Skill/Strength
20 minutes to establish a new 1RM Clean

WOD
20 rounds for time of:
1 Bear Complex (185/120)
2 Muscle-ups

*Scale MU's to 5 pullups.

WOD:

Team of 3:

18 Rounds for time (6 each)
Partner A: Rest
Partner B: Max Wallball until 'C' completes round
Partner C: 9 Box Jump - 9 Push Press - 9 Toes to Bar

**Subtract total number of wallballs from final time.

WOD
"Linda" aka "3 Bars of Death"
10-9-8-7-6-5-4-3-2-1 of:

Deadlift (1-1/2 Bodyweight)
Bench (Bodyweight)
Clean (3/4 Bodyweight)

*Logistics are paramount in this WOD.  Take the time to group with members of the same caliber/body  weight .  If benches are a problem, then use the Floor press as a substitute.

Scaling options: Either Scale the weight back or drop the sets doing 10-8-6-4-2 with the rx’d weights.

Happy Holidays

All who made it through The 12 Days of Christmas.. Full of smiles!! 

SKILLS
EMOM:
Box Jump & KB Swing


WOD
For Time:
2K Row

After WOD:
3x20 second effort (@ 170% avg watts of 2K Row / 10s rest between sets)

Strength
Strict Press
3x3 (across/heavy)

WOD
3 Rounds of:
1 minute of: 8 Burpees, max rep Thrusters 95/65
1 minute of: 8 Burpees, max rep Hang Squat Cleans 95/65
1 minute of: 8 Burpees, max rep Power Snatch 95/65
1 Minute rest.

Score=Reps

then...

Death by pull-ups (time permitting)

There's something about tradition that we inherently love.  Every Christmas we may go to Grandma's house, make cookies on Christmas eve, and mull over what perfect present you should have bought... There's a sense of safety, or expectancy, that gives us comfort.  I think in our crazy world of CrossFit, we break all traditions.  We break free of a comfort zone and make the unknowable... tolerable, then later, even enjoyable.  I've learned that through the chaotic ups and downs of life, that new families, friendships, and opportunities will always surface when you do what you think is right.

Sometimes, breaking traditions are some of the best things we can do.

No matter what traditions you do or don't celebrate, all of us here at CrossFit 717 hope you and your family have a relaxing, safe, and joyous holiday.

(don't eat too many cookies!)

WOD

“12 Days of Christmas”

1 Muscle Up or Rope Climb or Bear Complex

2 Power Snatch

3 Burpees

4 Thrusters

5 Toes to Bar

6 Deadlift

7 Pull Ups

8 KB Swing

9 Box Jump

10 Push Ups

11 Front Squat

12 Hundred Meter Run

Guys:  135/115/95

Ladies:  95/80/65

The workout is completed just like the song.  1, 2-1, 3-2-1, 4-3-2-1... and yes, it's long.

  

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. 

He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel. 

WOD
"Holleyman"
For time:
30 Rounds
5 Wallball (20/14)
3 HSPU
1 Power Clean (225/125, scale to 80%)

Skill
-2-Stop Snatch
2x2 @ 60%, 2x1 @ 70, 3x1@ 75

-Snatch
4x1 @ 80

Strength
Post WOD
4x25 face pulls (thicker band)
4x25m Prowler Push (heavier)

WOD
AMRAP 5:
5 Clean and Jerks 165/115 (squat clean.  scale to 65-70%)
5 Bar Burpees

~2 Minutes rest~

AMRAP 5:
20 Double Unders
10 Deadlifts

WOD
Running Sindy:
AMRAP 20
200m Run
5 Chinups
10 Anchored Situps
15 Squats (45/30 bar)

~3 minutes rest
1 Mile run or 2k row

We've had a change of plans with the Christmas Party that was tentatively scheduled for this weekend. Unfortunately, with short notice and traveling plans, many of you mentioned that you would have to miss it.  We'll shoot for a potluck after the New Year when schedules settle down!

Skill/Strength

Behind the neck Split Jerk

*Work up to a heavy, but technically sound weight.  

6x2 Push Press, climbing.  Start first set at Strict Press 1RM.  

WOD

10 Rounds:

1 Rope Climb

6 Box Jump Overs (24/20)

9 HR Pushups

CHRISTMAS SCHEDULE

MONDAY 12/24: 9:00AM Beginner, 10AM CrossFit

TUESDAY 12/25: Closed

WEDNESDAY 12/26: 9AM CrossFit, 5:15PM Beginner, 6:15PM CrossFit

REMINDER

Don't forget to donate your lightly used coats, hats, and gloves for Capital Area Head Start!! Sandi left a red bin next to the 717 Apparel for all donations. 

Thank you!

SKILL
Tabata Row (8 Intervals)

3x:
10 HSPU
10 RDL's
20 Side Crunches (each side - use KB)
20 Second Chin Up Hold


WOD

Three 2 Minute Rounds:
15 Sit Ups
Max Rep: Pull Ups
*Rest 30 Seconds between rounds.

1 Minute Rest

Three 2 Minute Rounds:
15 KB Swing
Max Rep: Burpees
*Rest 30 Seconds between rounds.

1 Minute Rest

Three 2 Minute Rounds:
15 Wallballs
Max Rep: Toes to Bar
*Rest 30 Seconds between rounds.

Score is total number of Pull Ups, Burpees, and Toes to Bar.

STRENGTH

4 Rounds:

10 Box Jump

2 Deadlift (90%)

*Rest as needed between rounds.

AFTER WOD:

4x25 Tricep Extensions

4x25m Walking Lunges (use 50% of Back Squat)

WOD

For Time:

30 Back Squats (155/125)

20 Power Cleans (135/105)

30 Push Press (115/85)

20 OH Squats (95/65)

Congrats to Debra and Danielle for finally jumping the 24" box.  Debra started on an 18" and has worked her way up.  After she demoed her jump, followed it up with a strict pull-up checking off 2 goals off her list.  Great job guys!!

**Don't Forget Final Day For Sweatshirt Orders is Tomorrow!!**

WOD

Team of 2:

AMRAP 15

A: 100m Farmers Carry

B: 10 Push Press (55-60%) & 250m Row

Rest 3 minutes

AMRAP 15

A: 100m OH Carry (45/25)

B: Sit Ups & 250m Row

*Partner A will continue where Partner B left off.

Skill
5x5 Deadlift (65%)

Strength
After WOD:
4x25 Prowler Push (heavy)
4x40 Face Pulls (sitting)

WOD
For Time:
1 Front Squat
10 Toes to Bar
2 Front Squat
9 Toes to Bar
3 Front Squat
8 Toes to Bar
4 FS
7 T2B
....
10 FS
1 T2B

*Front squats ascend from 1-10; while Toes to bar descend from 10-1

New Coach

We'd like to introduce you to the new Coach at CrossFit 717... He/She won't be starting until July 2013, but will come with 9 months of training under his belt.  We have a feeling He/She will be pretty awesome at Snatching and winning Mid-Atlantic Hoppers.

His supervisor will be Jamie C., so if she seems cranky over the next couple months, we hope you understand.  Dan on the other hand will remain rather pleasant until July when the new Coach is taking more work than expected...  

We couldn't ask for a better extended family for the new guy to meet than the one we have here!

SKILL/STRENGTH

Work on Goats after WOD

WOD

Partner AMRAP 30: 

A: Run 400m

B: Row 500m 

B: Run 400m

A: Row 500m 

*After both A & B each complete row and run, do the following: 

A: 5 Pull Ups, 10 Push Ups, 15 Squats

B: Plank Hold

B: 5 Pull Ups,  Push Ups, 15 Squats

A: Plank Hold

Repeat. Rotate run/row order each round. 

Sweatshirt Orders

Don't forget to place your order on ZenPlanner by Sunday, 12/16!!!

Zipper and Hooded are available from sizes XS-XL. 

(Sample sizes are at the box, excluding XS.)

Skill/Strength

6x:

3 Weighted Pull Ups 

10/7 Handstand Push Ups

WOD

"Helen" 

3 Rounds For Time: 

400m Run

21 Kettlebell Swing (1.5/1) 

12 Pull Ups

SKILL

*This will be done monthly to see how we are progressing - keep record of how far you get each month!

Flight Simulator II

12 Minute to get as far as you can:

Double Unders

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Rules:

1. You must complete each set consecutively before moving onto the next

     Example: I must do 5 consecutive double unders without breaking before I can move to 10 double unders. I must do 10 consecutive double unders before I move to 15 double unders etc.

2. You will start over on the set you were attempting if you do not get the desired number consecutively.

     Example: If I am on set 25 and I trip on 23 double unders…I will start over and try for 25 again and continue this until I either get 25 consecutive double unders or the time runs out.

3. You must break in between sets

    Example: After I complete 5 consecutive double unders, I must come to a complete stop, THEN go to set 10 and so on.

4. There is not modifying!!!!

    Example: We are doing double unders today….NO SINGLES can be substituted or counted..so practice!

WOD

"Fight Gone Bad"

Three rounds of:
Wall-ball (20/14)
Sumo deadlift high-pull (75/55)
Box Jump (24/20)
Push-press
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.

Strength
Pre-wod
20 minutes to find 1RM Front Squat

Post-wod
4x25m Walking Back Lunges @ 50%
4x25 Tricep Extensions

WOD
21-15-9
Power Clean (135/95)
Burpees

All the 717 coaches will be going on a weightlifting retreat to York Barbell today, so we found the best of the best to cover the 10am class.  Don't mess with this guy, he was a United States Marine Fighter Pilot.  He's also CrossFit Level 1, Endurance, and Weightlifting certified!  Thanks Bob G!!!

Reminder: The 11am CrossFit class was removed from the schedule until further notice (probably summer).

Skill/Strength
Bench Press
12x3 @ 60% with no more than 30 seconds rest

WOD
20 Rounds, 2 partner rotation:
3 Deadlift (275/195) (scale to 65%)
4 Bar Burpees
5 Toes 2 Bar (Scale leg raises)
6 Box Jumps

*Each partner will end up doing 10 rounds a piece, 1 Partner completes a round and rest while the other partner goes.

SKILL

EMOM 10: 

High Hang Snatch

Low Hang Snatch

Snatch

STRENGTH

Post WOD: 

4x25 Face Pulls 

4x20 Russian KB Swings (Heavy) 

WOD

"CrossFit Open Workout 12.5"

7 Minute Time Cap:
3 Thrusters (100/65)
3 Chest to Bar Pull Ups
6  Thrusters
6 Chest to Bar Pull Ups
9 Thrusters
9 Chest to Bar Pull Ups
12 Thrusters
12 Chest to Bar Pull Ups
.....
**Climb as high as possible in 7 minutes - Score is total number of reps completed.

Dontations For : Capital Area Head Start 

Hey guys, I’m collecting new or gently used coats, hats, and gloves for the children in Capital Area Head Start. Many of them don’t have winter coats or other winter gear. Right now, they especially need winter hats and gloves. My goal is to collect enough coats, hats, and gloves for an entire classroom of children. The kids in CAHS’s programs are ages 0-6. If you would like to donate something, you can bring it to the box. There’s a red donation bin next to the 717 apparel. Let’s make sure these kids stay warm this winter! Thank you so much! ~Sandi 

WOD

AMRAP 30
800 run
6 Deadlifts
6 Strict Press

*Weight is 60% of 1RM - Two barbells will be used for the WOD. 

STRENGTH
Push Press + Push Jerk
Work up to a heavy but technically sound set

WOD
AMRAP 6:
6 Push Press (125/85)
12 Toes-to-Bar

Rest 1 Minute

MAX EFFORT 2 MINUTES:
Box Jump (30/24)

Rest 1 Minute

AMRAP 6:
10 Floor Press (125/85)
8 Kettlebell Swing (2/1.5)

Tim M. doing "Grace" - Great shot by Michael Salerno

SWEATSHIRT ORDER

New sweatshirt designs are in - zipper and hoodie available! Payment and sweatshirt type must be in ZenPlanner by Sunday, 12/16. 

SKILL/STRENGTH

3x:

15 Kroc Rows (each arm - use heavy dumbbell)

20 Weighted Sit-Ups

10 Ring Dips

50 Mountain Climbers (2 Count) 

*Not for time - 20 Minutes to complete as much as possible.

WOD

5 Rounds FT: 

5 Power Cleans (155/115)

10 Push Ups (chest tapping) 

1 Rope Climb

3 Tire Flips

Short Block Sprint

**1 Minute rest between rounds - Record time each round. 

SCHEDULE UPDATES

Saturday: 9:00AM Beginner - 10:00AM Crossfit

Tuesday: 717 Weightlifting will start at 5:00PM. Doors open at 5:00, explanation at 5:15, work until doors close. Meaning; if you can't make it in by 5:00 you can still participate in the class but may not get exact instructions.  

Holiday Schedule is now available on ZenPlanner! Check out the next few weeks to be sure you can fit a workout in around the holidays. 

Strength

20 Minutes to find:

1RM Back Squat

After WOD....

4x25m Walking Lunge - Front Rack

4x25 Banded Tricep Extensions

WOD

AMRAP 10: 

10 KB Snatch (1.5/1)

15 Goblet Squat

25 Jump n' Touch (15" above reach) 

Travis and Conrad

Noah and Jessica 

Jen and Lauren

Bekah, Levi, and Debra

Nicole and Ally

Some of the lovely families we got to spend Thanksgiving morning with at The Box! 

STRENGTH

5RM Push Press

Then...

1x Max Effort Set Strict Pull Up

WOD

Team of Two:

Team Cindy

A) works one round

B) Front Rack hold (weight to be determined)

Team Karen

A)ME wallballs

B) Pullup hold

Team Big Jackie

A) Works 

B)Plank Hold