WOD

Back Squat 5-5-5-5

Strict Press 5-5-5-5

Thruster 5-5-5-5

Then...

Opt. 1:

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

Opt. 2:

5 prowler sprints 100m (270/180).

*Rest 3x the amount of time it takes you to do each sprint.

From Drew Quenzer:

"Dear coaches and members, It's finally time for me to head off to boot camp and I wanted to thank the coaches for kicking my ass every workout and pushing me, as well as all of the members. You guys are all awesome and create the best atmosphere to get extremely fit. Thanks again for everything guys, and I'll stop on through when I'm back in town. Keep it up everyone."

The ladies man himself.

 Also, from Dan Healy:

"Party at my house this Saturday evening for anyone interested...case races were discussed but not sure that will happen...starting around 6, I'll grill some burgers, bring friends, all are welcome"

Go on our facebook page for more information...

WOD

Kristen F.

For Time:

3 Rounds Of: 10 Bar-facing Burpees (as in CrossFit Open WOD)

                    10 Sumo Deadlift High Pulls (135/115/95/75)

Choice Of: Row 1K, Run 800m, or 200 Double-Unders

3 Rounds Of: 10 Sumo Deadlift High-Pulls (135/115/95/75)

                    10 Bar-facing Burpees

OR

"Michael"

3 Rounds for time:

Run 800 meters

50 back extensions

50 situps

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

"No matter the hard task, we all seem to cringe up at some point when we think of a tough task ahead. How do you get jacked up when you know the beat down is coming?  It’s a matter of choice.  Are you going to be getting crushed - or are you the one doing the skull crushing?  Only you can decide in that tiny little brain of yours. The brain controls all – so while your muscles are screaming from anaerobic hell, your mind still has the ability to push your tissue forward or allow you to wilt like a day-old orchid in the sun." - Brad Mcleod

West Shore United Rugby Club Wins EPRU Championship

Congratulation to all the young men of the West Shore United Rugby Club for winning the Eastern Pennsylvania Rugby Union (EPRU) Championship this past weekend! It was a pleasure working with Coach Robinson and all of the young men of the West Shore United. Keep up the great work fellas!

From Coach Sean Robinson below:

"Just wanted to let you all know that West Shore United Rugby won our league championship on Sunday.  We are playing this Sunday for the Mid Atlantic United States Championship.  If we win the match, we will be one of 8 U19 Club teams in the Nation that qualify for the National Championships.  Our fitness level was definitely a key contributor to our success on Sunday.  Thanks for the strong foundation you helped us build at Crossfit!"

Best Regards,

Sean

Below: West Shore United prepping for the upcoming season, making their own luck.......

WOD

21-15-9 For Time Of:

Power Snatch (60-70% of 1RM)

Box Jumps (30/24/20in. box)

*Focus more on technical proficiency and power/explosiveness during the WOD today moreso than your time, especially if you did "Murph" yesterday.

*Challenge yourself with box jumps - shoot for a height slightly outside your comfort zone.

“Someone who has true grit, and has the ability to persevere even in the face of adversity. Someone who’s not easily overwhelmed. This person must have a locus of control – which is the belief that you can control your problems – a sense of what happens to you is by your actions. A sense of mastery. You have to enjoy mastering challenges both mental and physical… they look at a challenge as an opportunity to improve themselves, as a way to endure.” - Dr. Mark Russell, retired Navy psychologist and U.S. Marine

Does the above quote describe a Special Forces Operator, or a CrossFitter? Definitely an SF operator, but we would argue both........

WOD

Given yesterday's historic event for this country and justice being served, a Hero WOD in honor of a SEAL seems appropriate, don't you think?

"Murph"

For Time:

1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run
*If you have a 20lb. vest, wear it.
*Scale this workout any way you need to - i.e. lower total run distance, reps, partition it, etc. Just get a great workout in honor of Murph and our country.

Medal of Honor Citation for Lt Michael Murphy

FOR CONSPICUOUS GALLANTRY AND INTREPIDITY AT THE RISK OF HIS LIFE ABOVE AND BEYOND THE CALL OF DUTY AS THE LEADER OF A SPECIAL RECONNAISSANCE ELEMENT WITH NAVAL SPECIAL WARFARE TASK UNIT AFGHANISTAN ON 27 AND 28 JUNE 2005. WHILE LEADING A MISSION TO LOCATE A HIGH-LEVEL ANTI-COALITION MILITIA LEADER, LIEUTENANT MURPHY DEMONSTRATED EXTRAORDINARY HEROISM IN THE FACE OF GRAVE DANGER IN THE VICINITY OF ASADABAD, KONAR PROVINCE, AFGHANISTAN. ON 28 JUNE 2005, OPERATING IN AN EXTREMELY RUGGED ENEMY-CONTROLLED AREA, LIEUTENANT MURPHY’S TEAM WAS DISCOVERED BY ANTI-COALITION MILITIA SYMPATHIZERS, WHO REVEALED THEIR POSITION TO TALIBAN FIGHTERS. AS A RESULT, BETWEEN 30 AND 40 ENEMY FIGHTERS BESIEGED HIS FOUR-MEMBER TEAM. DEMONSTRATING EXCEPTIONAL RESOLVE, LIEUTENANT MURPHY VALIANTLY LED HIS MEN IN ENGAGING THE LARGE ENEMY FORCE. THE ENSUING FIERCE FIREFIGHT RESULTED IN NUMEROUS ENEMY CASUALTIES, AS WELL AS THE WOUNDING OF ALL FOUR MEMBERS OF THE TEAM. IGNORING HIS OWN WOUNDS AND DEMONSTRATING EXCEPTIONAL COMPOSURE, LIEUTENANT MURPHY CONTINUED TO LEAD AND ENCOURAGE HIS MEN. WHEN THE PRIMARY COMMUNICATOR FELL MORTALLY WOUNDED, LIEUTENANT MURPHY REPEATEDLY ATTEMPTED TO CALL FOR ASSISTANCE FOR HIS BELEAGUERED TEAMMATES. REALIZING THE IMPOSSIBILITY OF COMMUNICATING IN THE EXTREME TERRAIN, AND IN THE FACE OF ALMOST CERTAIN DEATH, HE FOUGHT HIS WAY INTO OPEN TERRAIN TO GAIN A BETTER POSITION TO TRANSMIT A CALL. THIS DELIBERATE, HEROIC ACT DEPRIVED HIM OF COVER, EXPOSING HIM TO DIRECT ENEMY FIRE. FINALLY ACHIEVING CONTACT WITH HIS HEADQUARTERS, LIEUTENANT MURPHY MAINTAINED HIS EXPOSED POSITION WHILE HE PROVIDED HIS LOCATION AND REQUESTED IMMEDIATE SUPPORT FOR HIS TEAM. IN HIS FINAL ACT OF BRAVERY, HE CONTINUED TO ENGAGE THE ENEMY UNTIL HE WAS MORTALLY WOUNDED, GALLANTLY GIVING HIS LIFE FOR HIS COUNTRY AND FOR THE CAUSE OF FREEDOM. BY HIS SELFLESS LEADERSHIP, COURAGEOUS ACTIONS, AND EXTRAORDINARY DEVOTION TO DUTY, LIEUTENANT MURPHY REFLECTED GREAT CREDIT UPON HIMSELF AND UPHELD THE HIGHEST TRADITIONS OF THE UNITED STATES NAVAL SERVICE.

WOD

Deadlift

5-5-5-5-5

Then 5 Rounds for Time Of:

250m Row or Run

5 Squat Clean (165/110)

5 Handstand Push-Ups

*Scale load on cleans as needed. If you don't have a coordinated squat clean yet, break up movement into power clean, then do a front squat.

*For HSPU, either sub strict overhead presses at 60-80% 1RM, or a scaled version of HSPU.

This was epic...

250 meter Team Sled push/pull with 270lbs plus one team member riding.... uphill.

Sunday open gym Hours

Dan will be at the box today to get his workout in from 10:00am to 1:00pm.  It will be an open gym atmosphere, where you can come in and work on skills, throw together your own WOD, or do a WOD you missed this week.

Your friends and family are more than welcome to join you.  Drag them in and show them that muscle-up you've been working on!

Post WOD BBQ

WOD

Here's the schedule folks for this A.M. Hey everyone, Team WOD Night was once again a blast! Thanks to everyone who helped out by bringing a dish and drinks.

9AM: On-Rampers Instruction and WOD

10AM-Noon: Come on in and have fun with the WODs below.

WOD 1

Complete 8 Rounds For Time Of:
10 Sledgehammer Strikes Right
10 Sledgehammer Strikes Left
5 Weighted Pull-Ups

Then.......

8 Sled Sprints (100m)
*Rest Time between sprints = 2x your sprint time.

WOD 2

As Many Rounds as Possible in 15 Minutes Of:

5 Front Squats (185/135/95)
10 Floor Wipers (Click link below for demo)

http://www.youtube.com/watch?v=VQLtfH9clx4

WOD 3: Recovery WOD - If you're sore/tired from the week, hit some active recovery.

Complete the following in any order, untimed........

Row 2x5min. - rest 1 minute in between sets. Cover max distance possible.
Run 800m
30 Overhead Squats (50-60% Of 1 RM)
Bench Press: 5x5
3x15 GHD Hip Extensions
3x15 GHD Sit-Ups (or scaled version)
Goat Work or Mobility Work

Below

Continue at own risk: CrossFit 717 may be hazardous to your health........

Team WOD Night!

Details to follow on the WOD......check back with us, but one thing is sure, it will be a hell of alot of fun. Don't forget to bring a side dish and/or drinks if you can. See you later tonight!

Workouts for the Morning crew:

5 Rounds for time of:

3 presses (115/75)

5 push presses

7 push jerks

9 Box Jumps 24"

OR

3 rounds for time of:

Run 100 meters

50 push ups

Run 100 meters

50 situps

Run 100 meters

50 squats

Run 100 meters

50 back extensions

Thank God its spring.  You remember these days? 

CHECK THIS VIDEO OUT BELOW - HILARIOUS! The look on Charles Barkley's face!

http://www.nba.com/insidethenba/?p=502374&s=5083307&i=938264

WOD and BBQ

Looks like the Team Wod BBQ is on!  We'd welcome any side dishes and beverages you'd like to prepare, and possibly some fold out chairs.  Hobbit may even bring his Guitar.  If your bringing a dish, please let everyone know in the Comments section below, or on Facebook.  Now, On to the WOD!

I think you know the deal - pick WOD 1 or 2 below.......

WOD 1

Perform 3 Cycles For Time Of:

5-4-3-2-1 Of:

Deadlift (Use 5RM load)

Handstand Push-Ups

Weighted Knees-To-Elbows (use dumbbell between feet)

*Scale as needed. For example, if you don't have a full HSPU or KTE, do your normal scaling.

Rest 2 minutes between cycles.

WOD 2

Run 5 x 200m sprints/800m run/5 x 200m sprints

OR:

Row 5 x 250m sprints/row 1K/5 x 250m sprints

*On the sprints for both the run and row, take 3x's the recovery of your last sprint.

*For example, if it takes you 25 seconds to run 200m, rest 75 seconds before you go again. 

*Option: Mix the run and row. For example: Run 5 x 200m sprints/run 800m or row 1K/Row 5 x 250m sprints.

WOD

Choose one (or both) WOD(s) from below:

WOD 1

"Annie"

50-40-30-20-10 For Time Of:

Double-Unders

Sit-Ups

WOD 2

"Amanda"

9-6-3 For Time Of:

Squat Snatch (heavy)

Muscle-Ups

Jason U. and Tim M. going heavy on some OH squats

Here's Liz, one of our fire breathers in the morning crew. 

WOD

Choose Workout 1 or Workout 2

#1

Using one KB or DB, AMRAP 10 minutes:

TGU L into standing

Windmill L

KB Power Clean L

Front Squat L

KB Swing L

TGU back to ground

TGU R into standing

Windmill R

KB Power Clean R

Front Squat R

KB Swing R

10 2-hand KB Swings

or

#2

"Jack"

AMRAP in 20 minutes of:

10 Push Presses @ 115

10 KB swings      @ 2/1.5 pd

10 Box Jumps     @ 30/24/20

If anyone knows a thing or two about One-arm KB action, it's this guy. 

WOD

Choose From WOD 1 or WOD 2 Below

WOD 1

Back Squat 5x5

Strict Press 5x5

*Then do "Goat Work".

WOD 2

"Cindy's B%$#&% Sister"

AMRAP in 20 Minutes

5 Thrusters (115/80)

10 Pull-Ups

15 Push-Ups

20 Air Squats

*Scale load on thrusters and scale movements as needed.

Sean and Kara climbing effortlessly up the 18 foot rope

Angel, fresh off the On-ramp program, doing some 1-arm hang squat cleans

Open Gym Sunday 10am-12pm

Dan will be at the box today to get his workout in.  It will be an open gym atmosphere, where you can come in and work on skills, throw together your own WOD, or do a WOD you missed this week. 

Your friends and family are more than welcome to join you.  Drag them in and show them that muscle-up you've been working on!

Happy Easter 717

We wish everyone a happy Easter today, and hope you get to spend some good time with loved ones, family, and friends!

WOD

With a 15 minute running clock, perform:

30 Burpee-Power Cleans (use a weight you would do "Grace" with)
Then AMRAP in the remaining time of:
30 Double-Unders
1 Rope Ascent

Your score = the # of rounds completed of double-unders and rope climbs.

Burpee-Power Cleans
Standing, facing your bar, drop down and do a burpee with your hands on the bar.
As you come up from the burpee, keep your hands on the bar, and perform the power clean.

See video below for demo.  Courtesy of Underground strength.

Comments section and Beyond the White Board

We made the Comments section much less complicated. Just put your name in, and post.

You can use this as a section to post your times for the WOD, to Bullsh*t with your fellow CF717'ers, or get word out about your new PR.

Also, You'll all be receiving an email invitation within the next week. You'll be subscribed automatically to a website, called "Beyond the Whiteboard", which helps you and us track your times, goals, and other accomplishments. This membership is a benefit that comes with being part of the Crossfit 717 crew!

It's much easier than you think, and we'll be getting more information out to you shortly!

WOD

"If a kid asks where rain comes from, I think a cute thing to tell him is 'God is crying.' And if he asks why God is crying, another cute thing to tell him is 'Probably because of something you did.'"

Jack Handy, Deep Thoughts

IT'S FRIDAY!!!

Choose From WOD 1 or WOD 2 Below:

WOD 1: "We're Pullin'"

3 Rounds For Time Of:

800m Run/1K Row

30 Pull-Ups

30 Sumo Deadlift High Pulls (SDHP) (75lb./35lb.)

*Scale rounds, reps, and/or loads as needed.

WOD 2

Run or Row Max Distance in 10 minutes.

Record distances.

Rest/Stretch 3-5 minutes, then:

5 Rounds Of:

20 Double Unders

20 Ball Slams

WOD

(Put your caption in comment section)

Choose From WOD 1 or WOD 2 Below

WOD 1

CrossFit Open WOD:

AMRAP in 20 Minutes Of:

5 Power Cleans (145lb.)

10 Toes to Bar

15 Wall Ball Shots (20lb.)

*Scale loads as needed (if not competing).

WOD 2

"Hammer Gone Bad"

3 Rounds for Max Reps Of:

Sledgehammer Strikes Left 1 minute

Rope Ascents 1 minute

Sledgehammer Strikes Right 1 minute

Hang Squat Cleans (bar or KB) 1 minute

Supermans 1 minute

*Scored as in Fight Gone Bad Format

The crime scene...

WOD

Choose From WOD 1 or WOD 2 Below

WOD 1

Sumo Deadlift High Pull

10-8-6-4-2

Rest/Stretch 3-5 Minutes

Then For Time:

25-20-15-10-5 Of:

Overhead Squat (115/65)

Push-Ups (Games Style, Paralette, Rings, or Clapping if possible)

Box Jumps

WOD 2

Run: 3x(200m then 400m then 600m)

or

Row: 3x(250m then 500m then 750m)

Rest the exact time it takes you to do each interval. For example, 200m run in 35 sec., rest 35 sec. Then run 400m in 70 sec, rest 70 sec. Then run 600m in 110 sec., rest 110 sec., and repeat 3x's.

Sumo dead lift stance, close grip, "squeeze" bar off the floor (don't rip), explosive Hip drive... easy sailing.