Happy Birthday Olivia!!!

WOD

"Murph.... kinda."

8 Rounds:

200m run

12 Pullups

24 Pushups

36 Squats

200m run

-Rest 1 minute between rounds

Happy Birthday Andrew!!

No we're not going to do bench press for your birthday...

Registration opens TODAY for the 2013 CrossFit Open!

Look at yesterdays post for link.

STRENGTH
OTM:
0-4:59 - 2 Cleans
5-9:59 - 1 Clean + 2 Split Jerks
10-14:59 - 2 Clean & Jerks

WOD
5 Rounds For Time:
*Begin each round with a max effort set of Handstand Push Ups

18 V-Ups
12 Front Squat (135/95)
8 KB Push Press (1.5/1)
4 Power Snatch

-Score is finish time minus # of HSPU
Ex) 19:34 - 21 HSPU = 19:13

Todd is always bringing a smile to everyone's face! 

Happy to have you back in the gym!

ONE MORE DAY! 

CrossFit Games Open registration opens January 30th, 2012!!! 

This is not only for competitive athletes, it is a great chance to PUSH yourself, work on great form, and see where you stand against the rest of the world. We would like to see every member register for the Open this year!!

We will be going over more details this week, please talk to any of the coaches if you have questions. 

Registration Link

WOD

"Filthy Fifty"

50 Box jump (24"/20")
50 Jumping Pull-Ups
50 Kettlebell Swings (16kg/12kg)
Walking Lunge, 50 steps
50 Knees to Elbows
50 Push Press (45/35)
50 Back Extensions
50 Wall Balls (20/14)
50 Burpees
50 Double Unders



Endurance
1 mile warm-up

6x800
1 mile cool down
*800's to be held at even splits

"Killing the Fat Man"

A 12 video series that we'll be posting over the next couple weeks.

Congrats to our new CrossFit Weightlifting certified coaches Jamie and Mason!

Skill/Strength

4x8 Box step up (4 each leg)

4x8 Single leg DL's

Post-WOD

50 Back Extensions

50 4-count flutter kicks

*break up as necessary. 

WOD

AMRAP 8:

3 Thrusters (105/75)

6 Strict Chinups

9 Burpees

U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, WA, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

WOD

"Hammer"

Each Round for Time:

Five rounds of:

135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups

Rest 90 seconds between each round

It's now official!

 Coach Aldo got sworn in to his new position as Lieutenant yesterday! 

Congratulations from all your friends and family and CrossFit 717!

STRENGTH

10RM Back Squat

WOD

OTM 20:

Odd Minute: 200m Row 

Even Minutes: 5 HSPU

Happy Birthday to Nicole G. and Megan C.!! 

See yesterdays post for the end of days results!

WOD

4 x 5 minute Partner AMRAP

Each round is 5 minutes long

One minute rest between rounds

One partner does a Farmers carry around the pull-up bars while the other partner does the exercise, then they switch places. Keep going the entire five minutes without stopping. Count the number of reps completed in the exercise.

Men 20 or 24 KB Women 12 or 16

1) Farmers carry/ Push Press

2) Farmers carry/ Burpee

3) Farmers carry/ Sumo Deadlift Highpull

4) Farmers carry/ Air squats

Mike making his first (well, third so we could get a video) muscle up look easy!! Checked off one of his goals 11 months early!

Skill/Strength
5x5  Bent over row @ 1RM Strict Press

5x2 Turkish Getups @s heavy as possible (1 each arm)

WOD
EMOM 10:
-For the first 5 minutes, 20 double-unders + Max Effort set of pullups will be performed each minute on the minute.
~Rest two minutes~
-Repeat

Happy Birthday Tim M.!!

Hope you're in to celebrate over a few Muscle Ups and Curtis P's!

Yesterday's Whiteboard

Here is one of your suggestions from the 1st Qtr 2013 Survey.  We'll try and find an efficient way of providing the previous days Whiteboard, either here or on Facebook.  We'll wait until we get more surveys back, and release some of the data and suggestions.  Great stuff so far though, keep them coming!! 

SKILL
Max 1 Minute rest between sets:
6x2 Muscle Up
-Perform 3 ring dips after MU set.

Post WOD
4x15 Barbell/Dumbell Curls
4x20 Russian KB Swing
-Sets performed unbroken.

WOD
10 Curtis P's (155/115)
2 Push Up (clapping)
8 Curtis P's
4 Push Up
6 Curtis P's
6 Push Up
4 Curtis P's
8 Push Up
2 Curtis P's
10 Push Up



CrossFit Endurance
10, 8, 6, 4, 2, 1 min rows
2 minutes between sets
Pace per 500 should get faster each set. After final 2 minute set rest 3 minutes, then1 minute all-out.

Please check your inbox today!

We are sending out a survey to randomly selected members. If you do not receive an email, we will have some at the gym available Wednesday. 

We would like to thank you in advance for participating!    

SKILL/Strength
1RM Power Snatch

WOD
AMRAP 8:
10 Wallballs (20/14)
10 Box Jumps (24/20)
10 Toes to Bar

~Rest 12 Minutes~

3 Rounds For Time:
7 Deadlifts (295/205)
400m Run

WOD

Team of 4 complete for time:
200m Sprint
125 Shoulder to overhead (135/95)
125 Box Jump (30/24)
125 Toes to Bar
125 Backsquats (135/95)
200m Prowler

Rules will be explained in class.

SKILL

20 Minutes: 

Snatch Balance

Post WOD

4x25 Reverse Banded

4x15 Good Mornings or 4x10 GHD Raises

WOD

AMRAP 15

5/3 HSPU 

10 KB Swing 2/1.5

5/3 Strict Pull Up

10 Pistols

WOD
AMRAP 10:
Partner 1: 400m Run

Partner 2:
5x: 1 Power Clean + 2 Burpees
20 Lateral Bar Hops

Partner 2: 400m Run

Partner 1:
5x: 1 Power Clean + 2 Burpees
20 Lateral Bar Hops


*Record total number of rounds.

Kelly H., one of the big dogs at CrossFit 717, helping to raise over $26,000 towards Breast Cancer and MS research at John Hopkins University by climbing Pica de Orizaba in Mexico.  The peak is above 18,000 feet, and is no small feat.  Phenomenal job Kelly, we're really proud of you.


Skill/Strength
20m to find a new 1RM Bench Press

WOD
4 rounds for time:
100m sprint (indoor)
10 Ring Rows (no kipping)
20 Hand Release Push Ups
100m Farmers Carry

Feeling nostalgic

One pullup bar, one GHD, and 3 squat racks... 

Nice seeing you back Joe B.  You're finally shipping off to the Military.  Good luck big guy.  Check out his transformation in the Testimonial section.  We're proud of ya!

Pictures say a thousand words.   

Please use the back door for the remainder of this week.  An awning is being constructed over the front entrance!!  Thanks!


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

Flight Simulator III

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
5 minute time cap:
Isabel
30 Snatches (135/95)
*rest 2 minutes

6 minute time cap::
Fran
21-15-9
Thrusters (95/65)
Pullups
*rest 2 minutes

7 minute time cap:
Karen
150 Wallballs

*by finishing the workout in under the prescribed time cap, you will get more rest.  ie, an Isabel time of 3:00 will result in 4 minutes of rest before the next workout begins.  Each workout will be scored independent of the others.

Skill/Strength
20m to find 2rm Overhead Squat
*Compare to Nov 19, 2012.

Post WOD work will be posted

WOD
21-15-9
Deadlift  (275/185)
Box Jump (30/24)

WOD
Part 1:
AMRAP 3: Burpees

Your score in the AMRAP will determine your partner for the WOD.  All members will place their score on the board, and in numerical order, the Coach will announce the team of two.

Part 2:
Team of two complete the following (20 Minute time cap)
10 HSPU
20 Wallball toss (over pullup bar to partner)
30 Deadlifts (agree on 70-80%)
40 Push Press (agree on 70-80%)
50 Box Jumps
60 Pullups
70 Calorie Row
80m Overhead Lunges (45/25)
90 Double Unders (scale bar hops)
100 Situps
 

SKILL/STRENGTH
Snatch extension + Snatch High Pull + Hang Snatch
10x1 @ 70-75%
*Don't rush these.  Focus on speed getting under the bar.  Pause in bottom for 3 seconds.

Post WOD
4x25 Reverse Banded Flys (thin band or light dumbbell)
4x15 Good Mornings or 4x8 GHD Raises (heavier weight / different arm placement)

WOD
3 Rounds For Time:
20 Kettlebell Swings
20 Goblet Squat
20 Alternating KB Push Ups
*Rest 30 Seconds

Compare to August 29, 2012

Happy Birthday to Jessica Gustin who can now legally buy everyone a drink and Tony Fiore who hit the Big 3-OH!!

CrossFit Endurance WOD

"Get-up and Run"

600m run
2 Turkish Get ups (1 per side, Rx: 2/1.5)
600m
4 TGU's
600m Run
6 TGU's

Rest 2 Minutes

600m
6 TGU's
600m
4 TGU's
600m
2 TGU's

Strength
1RM Push Press

Post WOD work

WOD
"Elizabeth"
21-15-9
Clean (135/95)
Ring Dip

SKILL/STRENGTH

3x1 Snatch Pull + Hang Snatch @ 70

3x1 Snatch Pull + Hang Snatch @ 75

3x1 Hang Snatch @ 80

Post WOD:

Posted on Whiteboard

WOD

AMRAP 20:

200m Run

Box Jump Overs

6 Thrusters (115/80)

9 Pullups

12 V-Ups

IMPORTANT

Try to make it in today! The CrossFit Total is an important benchmark test of strength.

These numbers are extremely helpful to see how you are progressing as well as knowing weight percentages for WOD's.

Let's put our hard work to the test!!

WOD

"CrossFit Total"

Back Squat 1RM

Press 1RM

Deadlift 1RM

Add all three maxes to reach Total. 

 

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, KY, assigned to a Navy SEAL team based out of Little Creek, VA, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan.

He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards. 

WOD
6 Rounds:
400m Run (45/25)
12 Push Press (115/85)
12 Box Jumps (24/20)
12 Sumo Deadlift High Pull (95/65)

DJ Cashmere put his new camera to use.  Looks sick!

Skill
7x1
Snatch High Pull+Power Snatch @ 80%

Strength
Post WOD
4x25 Reverse Banded Flys (band or light weight)
4x15 Good Mornings or 4x8 GHD Raises

WOD
"Sandy"
20 Overhead Squat (115/80)
3 Muscle Up
20 Toes to Bar
3 Rope Climb
20 Burpee Box Jump Over (24/20)
3 Rope Climb
20 Toes to Bar
3 Muscle Up
20 Overhead Squat

*Compare to October 31, 2012.

A New Year, Means New....

2013 Goals/Resolutions

This is something we have all been thinking about for the past two weeks: "What do I want to improve on?" For the next few days there will be Goal Sheets next to the sign in computer to fill out ANY and ALL goals for 2013.  Before you come in, start thinking about 3-12 month goals.  Whether it is to add 50lbs to your CrossFit Total or to finally get toes-to-bar, just having a goal is the important part. 

Let's hold each other accountable and make this an excellent year! 

WOD

"Fight Gone Really Bad" 

5 Rounds: Each station lasts 45 seconds, with 15 seconds to rotate.

Calorie Row (10/8)

Box Jump (24/20)

Floor Press

Body Blaster 

Shuttle Run

Plank Hold

SKILL/STRENGTH

EMOM 8:

2 Bench Press @ 80-85%

Practice/Warm Up: Split Jerk

WOD

5-10-15-20-15-10-5

Wallballs (20/14)

Push Ups

*Complete 1 Clean and Jerk between sets @ 85%

HELLO 2013!

  

Skill/Strength
5 Rounds not for Time:
3 Over head squats (80-85%)
5 Handstand Pushups
30 Double unders

WOD
"2012--> 2--> 2013"

AMRAP......:
20 Jumping squats (45/35)
12 Overhead Lunges (45/35 or KB)
2 Turkish Getups (2/1.5)
20 Situps
13 KB swings (2/1.5)

*Since we have no idea what the New Year will bring, we'll treat this AMRAP the same way.  Coaches choice.  A two minute warning will be given.