WOD

Perform 5x5 Weighted Step-Ups onto a box (24/20/12in. box options). 5 reps = 5 reps on each leg.
Use BW/75%BW/50%BW/25%BW load options. Load should feel moderately heavy.

Rest 3-5 Minutes

Then 5 Rounds For Time Of:
6 Ring Dips
9 SDHP (95/75/65)
12 L-Sits (Rings or Pull-Up Bars. Try to be strict- no kip.)


"Keep steadily before you the fact that all true success depends at last upon yourself." - Theodore T. Hunger


Below: Dave chillin' after a WOD.

WOD

Perform the following in any order:

Thruster

5,5,3,3,2,2

Bent Over Row
5,5,3,3,2,2

For Time: 1500m Row. Every 15 pulls on rower, perform 10 Push Presses (75lb.). Get to 1500m as quick as possible.

Record loads and row times to comments.


Great job 717 on the McGhee WOD last night. I think we can all agree that it was a man-maker (and lady-maker).


Below: Pics from "McGhee"

Note the full hip extension in Kara'a box jump.

WOD

"McGhee"


AMRAP 30 Minutes
5 Deadlifts (275)
13 Push-Ups
9 Box Jumps (24 inch box)

Corporal Ryan C. McGhee, 21, was 

killed in action on May 13, 2009 by 

small arms fire during combat in cen- 

tral Iraq. He served with 3rd Battal- 

ion, 75th Ranger Regiment of Fort 

Benning, Ga. This was his fourth de- 

ployment, his first to Iraq.   

717 Ladies T-Shirts Continued......

Based on feedback from our apparel expert and designer, Scott Boggs, the pink color for the text and barbell will not show well on the black t-shirt. Black seems to be the consensus choice among our ladies for t-shirt color. But Scott has suggested re-design or choosing a different color for the text/barbell if we go with the black shirts (which I think is a bad*#$ color).


Ladies, what are your thoughts? My suggestions for a new color for the text and barbell is:
1. Silver.
2. Grey.
3. White.
4 Other Suggestions?

WOD

"Lynne"

5 Rounds for Max Reps of:

BW Bench Press

Pull-Ups

Untimed WOD. Rest as needed between rounds, but bench press and pull-ups are done consecutively (right after one another).

Scale Options: For bench presses, use either a percentage of your BW, or your approximate 10RM.

For pull-ups, use band assist only as needed.


Question: "If toast always lands butter-side down, and cats always land on their feet, what happens if you strap toast on the back of a cat and drop it?" - Stephen Wright

Hey 717

A reporter from the Patriot News will be in the box again on Wednesday night for our 6:30 WOD. A photographer will be there as well. They will be running a story about you all (yes - you - 717 badnesses) in an upcoming Sunday edition. Front page of the Health Section apparently.

Come on out to the 6:30 WOD and show everyone what we're all about and what it's like to be part of this great community. (Jason - you'll even be allowed to still work out shirtless). Spread the word and bring a friend if you like!

Below: SOLID overhead squat by Kristen.

Women's T-Shirt

Ok ladies we need to come up with a concensus on which color you guys like better.  So here's your chance to let us know.  We already had some replies on Facebook. Post your thoughts in the comments.

WOD

Choose a total volume of weight from the options below, and move it from the ground to overhead any way you can. Any combination of clean and jerks or snatches are permitted. Do this for time.


Volume Options
5000lb.
4000lb.
3000lb.
2000lb.
1000lb.


For Example: If I choose a load of 155lb., I will have to clean and jerk it 33 times to achieve a total volume of just over 5000lb. I could also start with a 155lb. load and clean and jerk it 15 times, then lower the load to 135lb. and clean and jerk or snatch it 20 times to achieve the same total load. 


Post total volumes, loads used, and times to comments.


Then:


4 - 250m runs to stop sign. Carry between a 5-20lb. weight while running. Rest as needed between runs.

Below: Pics from the HSPU, Pull-Up, Snatch, GHD Sit-Up, 2K Row WOD. Everyone did a great job that night. I can see that we're all learning, becoming more proficient, and also really getting to know our bodies, their strengths and weaknesses, and how we can address those.

Gettin' strong 717!

AM Class Hours week of 1/10

Attention all:  There will be no 6:30am class on Wed and no morning classes on Friday.  Remember please sign up for classes!!! 

Rest Day

Rest day or go do something fun!!

WOD

For Time:


500m Row
25 Push-Ups
20 KB Swings (1.5pood)
15 Thrusters (75/45)
10 AbMat Sit-Ups
400m Run
10 AbMat Sit-Ups
15 Thrusters (75/45)
20 KB Swings (1.5pood)
25 Push-Ups
500m Row

WOD

For Time:


6 Rounds Of:


3 HSPU
4 Weighted Pull-Ups (5RM weight)
5 Power Snatch (135lb.)
6 GHD Sit-Ups


Then 2K Row.


Row immediately after completing 6 rounds. Row is included in total time.

If your max pull-ups are less than 10, do bodyweight pull-ups. We want to build strength during the first half of this WOD.

LATEST NEWS

717'rs,

Please do your best to observe the following: MAKE SURE you use our online scheduler to sign up for morning classes. *The 7:30am morning classes will now start at 8am*. If our coaches do not see anyone signed up for the morning, they will not show up. This is due to their other work schedules (i.e. Aldo often works through the night - if there are CF'rs signed up, awesome. If not, he has shown up after working all night, with noone showing up for a WOD). Thanks in advance for doing your best to observe this!

Also, on Tuesday and Thursday mornings, the On-Ramp classes are now CrossFit classes only. On-rampers that want to come in the morning can still come at 9am on Tuesdays and Thursdays if they wish.  Pleas sign up!!

On-Rampers: Please MAKE SURE you also use the online scheduler to sign up for our evening on-ramps. This is to ensure we have the appropriate number of trainers for the group, so you can get the attention you deserve while learning.

We haven't been as strict with asking our CrossFitters to use the scheduler for the evening CrossFit classes. This is because not as much one-on-one attention is needed, as you have demonstrated competency in the movements and skills. Please try to use the scheduler as well.

Thanks everyone! Have a great day and great workout today!

WOD Thursday, January 6th, 2011

Clean and Jerk
5,5,3,3,2,2

Front Squat
5,5,3,3,2,2

Rest 3-5min.

Then:
Double Unders: 30sec.on/20sec.off for 10 cycles.

Record Loads and Total DU’s to comments.

WOD

For Time:


21-15-9 of:


Overhead Squats (95/65)
Burpees
KTE


Scale load as needed on overhead squats.

Below: 717'rs in the midst of "Helen". Helen seems nice at first glance, but has a mean streak in her.

Thanks Ron!

717'rs - you may notice that our training bars have been fixed. When you see Ron (Baer) around the box, give him a thank you - he came in recently and fixed them all. Thanks Ron! from all of us here at 717!

WOD

"Helen"


3 Rounds for Time Of:


400m Run
21 KB Swings (1.5 pood)
12 Pull-Ups


"I'm a great believer in luck. And I find the harder I work, the more I have of it". - Thomas Jefferson

Above: A nice overhead box squat by Kristen.

8am Start time tomorrow!!

Our first class will be at 8am tomorrow.

WOD

CrossFit Total

Back Squat 1 rep

Shoulder Press 1 rep
Deadlift 1 rep

Work up to your 1 RM in each of the above lifts. Your goal is to achieve this within 7-8 sets for each lift.

If not comfortable attempting a true 1 RM, scale to performing a 2 RM or 3 RM for each lift.

Below: Pics from the Open Gym on New's Year's Day. Great job to everyone who came out! I think everyone had a fun and productive start to the New Year! Let's keep that work rollin' on through the rest of the year.

HAPPY NEW YEAR 717!

For anyone interested, remember - today is OPEN GYM from 1-5pm. Paul will be there during those hours to just hang out and supervise, coach, design a WOD, whatever. Hope to see you there.

Also just a heads up - our hours may be changing slightly starting in January (mainly the morning times - pm times will likely remain the same or only slight adjustments), due to Danny Boy starting college full-time (I mean, come on, all that book learnin' - who wants an education anyway?). Just kidding - great job and good luck Dan - do us proud. Don't worry -Dan will still be coaching often, but we wanted to give you a heads up for some changes - more to come in the next day or two.

HAPPY NEW YEAR! Start planning for all those New Year goals!

Below: Look who stopped by yesterday - great to see you Hudson! Best wishes for a strong recovery!