PA's Fittest WOD's released

http://www.thegaragegames.com/events/second-annual-pas-fittest/

click on the "news" tab.

Dan will be at the box tonight for the competitors to help work on the Oly lifting (snatch and "squat clean" thrusters)

Tony Fiore Birthday WOD

Happy 29th Birthday Fiore!!!

"The 5-OH"

5 Rounds for time of:

Short block sprint with KB (1.5/1)

Over Hurdle

2 TGU's (right arm)

9 Burpee pushouts

2 TGU's (left arm)

9 Box Jumps

Climb over wall

 

Wednesday, 1/11/12, 1130 Crossfit class will be from 12-1pm instead of 1130.  Sorry for any inconvenience this may cause!

The Better Body Challenge

Start Date: January 16, 2012

We will be taking all entry fees this week.  This Sunday, we will be measuring everyones BF%, taking pictures, giving out packets, and talking nutrition with recipes and meal planning.  All our CF members are welcome to attend.  If your participating in the challenge, you must attend.  

PA's Fittest:  Allentown PA, Crossfit 610

Saturday, January 15, 2012 

PA's Fittest Comp

We will have a live twitter feed going so everyone can keep up with all our athletes competing.  We have a big showing, including (I apologize to anyone I forget... it's late): Aldo, Kelly, Jason K., Bekah, Mason, Sandi, and Karen.

Strength

Clean 50%x2, 60x2, 65x2, 70x2, 75x2, 80x2, 85x2

Back Squats 60%x5, 70x5, 80x3, 90x3, 90x3, 90x3

* Yes, this is the same as the last two Mondays.  Your eyes do not deceive you.  These lifts should not take more than a half hour to complete.  Please prepare your percentages (off your 1RM) before you come into the box and be ready to work.  

One part of the mental barrier we talked about before is getting another rep.  When you struggle for the 2nd backsquat, how much do contemplate doing the 3rd to complete the set?  What are you thinking of?  Tight back, Big Breath, Butt back, Knees Out?  There are a hundred things that could be going through you head.  Maybe it's "I can't do this... It's heavy...."  

The Clean and Backsquat both require similar things.  Envision yourself completing the movement before you get setup.  This not only builds self confidence, but eliminates all the "overthinking" that happens when on the bar.   2nd, make sure your setup is perfect. Feet and shoulders are in the right place,  grip is good, back is tight.  Get into a routine.  Shake the bar.  Get aggressive.  

3rd.  Breath.  

4th.  Execute movement.  

Lifting heavy and regularly will take your fitness and fortitude to the next level.  Getting your third rep will become equivalent to doing Fran 5 seconds faster than last time.  Enjoy these.

 WOD

For Time:

20 – 15 – 10 – 5
Back Squat (135, 95)
K2E

*3 burpee penalty for breaking up backsquat set.

* Knees to elbows does not mean knees to triceps

Strength

12 minutes to find a 3RM thruster.

WOD

16 minute AMRAP. Team of two.

One athlete works at a time.

3 HSPU

5 Front Squats (115/80) (Rx+ 135/95)

7 situps (anchored by your partner) (Rx+ GHD situps)

Breaking the mental barrier – By Josh Bridges

Reposted from Rogue Fitness's Atheltes Blog The mind is a powerful thing, it can help you get through tough times, or it can cause you to crumble like Greg Norman in the ‘96 Masters. The  strong learn how to handle and  control their mind when it starts to rant, rave and tell you to stop what your doing. The weak let it take over and OWN them.

Is it possible to develop strategies to break your mental barrier?  Absolutely. I prevent this little boss in my head from taking over in a couple of ways.

“One more rep.”

When that voice inside your head is screaming at you to “put down the barbell” or “get off the bar,” you fight back with one more rep. Completing just one more rep when everything inside of you is telling you to stop is a sure way to grow your mental muscles, and the next time you might do two more reps. Over time, this builds and you begin to control that voice.

Small Goals.

When I am in the middle of a workout, I always have small goals in my head. Small goals add up to big goals. For example, if my workout calls for 30 heavy thrusters, my first goal might just be to get to 5 thrusters.  When I get to 5 and still feel good, I start thinking, “good, I’ll do 5 more without rest,” and when I get to 10 and start to feel fatigued I might just talk myself into “two more.” But at 12, I might use the “one more rep,” and then do it again.  After a few “one more rep” goals, I am at 16 or 20 . . . and all of a sudden I might be close enough to 30 to either take a quick break and knock out the rest in one set, or even finish it off by chipping away on more rep at a time.

“Break through that wall.”

My old wrestling coach used to yell at us when he saw us start to break mentally, “Break through that wall, it’s the only way to get strong.” He would say it over and over again. We would barely be able to stand up on the mat, but we never wanted to lose the mental battle, so we would fight and fight until we physically could not stand any longer. That became so deeply engrained that now when things get rough I can still hear his voice yelling “Break through that wall.”

Your body can handle more than your mind thinks it can. Don’t let that little boss in your head beat you; go out there and show it that you are the boss!

Happy First Friday of the 2012!!

-There is tons of excitement about the upcoming Better Body Challenge!!

We will be collecting entry fees next week, taking BF measurements, and preparing all the details for the 30 days to come.  Start your preparation today by looking into the Paleo and Zone diets.  Pick which one you think you can stick with!  We will be having a nutrition presentation next weekend, with recipes, athlete testimonies, and grocery lists.

Better Body Challenge start date is Monday, January 16, 2011!!!!

-Paul has offered to hold a Mobility Clinic on Saturday, January 21st at 717.  If you missed the CF Hershey mobility clinic, you sure don't want to miss this one.  We discussed 717 specific mobility concerns and issues, and he will come prepared to answer any of your questions.

Expect this to be from 9-11am, with a legendary Dr. Paul Erwin WOD afterward!

-PA's Fittest, in Allentown PA, is January 14th.  We have a good number of athletes competing this year.  Come on up and show your support, or even jump on the waiting list to compete in the Rx (muscle up required) or Scaled division.

-Last but not least, a huge shout out to everyone making leaps and bounds in their goals. 

Nina got her first Kipping Pullups yesterday!! 

Wendy is Rx'ing everything in sight!! 

Mason is the next Butterfly Kipping king!! 

You guys never cease to impress us.  Keep up the hard work.

-Starting in February, we will be starting a 717 Committed Club. 

If you attend the CF classes more than 15 times per month, you will get in.  Members will get special classes, recognition, events entry, and more.

 



Skill

Coaches Choice

WOD

5 Rounds, each for time.  Rest as needed between rounds.  5 burpee-pullup penalty for any round more than 15 seconds off best.

50m Prowler push (270/180)

small block sprint (approx 175m)

2 Deadlifts (335/225)

12 Box Jumps (30/24)

1 Rope climb

*Prowler push to 25m and back to start

*Deadlift scale is 80% of 1RM

*This is a sprint WOD... DO NOT GAME THIS!

*if you own a stopwatch, bring it.

 

Strength
Bench Press
5-5-3-3-2-1-1-1

WOD
"Helen"
400m Run
21 KB swings (1.5/1)
12 Pullups

*suck it up buttercup... dress warm!

Skill
Handstand Pushups-Hollow body position
Strict HSPU's? Practice on Rings.

WOD

In 20 minutes:

Row a 2k
then...
Complete as many rounds as possible of:
10 Ground to OH (95/65)
10 Hand release Burpee bar hops

Skill/Stength

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.

WOD

Then 5 Rounds For Time Of:
6 Ring Dips
9 SDHP (95/75/65)
12 Toes to bar

Strength/Skill

Clean 50%x2, 60x2, 65x2, 70x2, 75x2, 80x2, 85x2

Back Squats 60%x5, 70x5, 80x3, 90x3, 90x3, 90x3

*Lets get used to doing these Heavy.  Same as last Monday.  If your last set of Cleans or Squats from last week felt "light", then bump your 1RM baseline up 10 lbs, and use that for the %'s.  

WOD

Complete as many rounds as possible in 12 minutes:
5 Pull Ups
10 Push Ups
15 Double Unders

*If you have did not do the last Crossfit Total (1RM Backsquat, Press, and Deadlift) do it today for your WOD.  Don't do the Strength Skill portion of today's WOD. 

Announcing the Crossfit 717 Better Body challenge:

30 days to a better body and a healthier you:

Estimated start date is the 2^nd week of January.

We’re still ironing out details, but want everyone to get a heads up and get prepared.  We’ll be hosting a diet seminar and Paul will also be giving a mobility clinic during the 30 days.  Here are some more highlights:

-Everyone pays $5-10 to get in the challenge.

-Weight and body fat are measured.

-Pictures are taken (guys in shorts, gals in shorts and sports bra).

-A baseline WOD and CF total is done and everyone participates. Times are recorded.

-Then the 30 days of fun begin.

-At the end of the thirty days, weight and body fat get measured, pictures get taken again, and the workouts are done again.

-Then, everyone that has participated gets to vote on who made the most

progress/biggest change.

-Votes are tallied, and the top three guys and gals get prizes, with first place splitting the buy in money and more.

All of us, not matter what fitness level we're at, can make a serious difference in 30 days.  To be successful, you must examine your diet, and be willing and want to make the jump.  It's time to make the commitment.  

 

Holiday Hours:

New Year's Eve: 9am Beginner, 10am CrossFit

New Year's Day: CLOSED

 WOD 

"Hello 2012"

(a bastard child of last years version)

12 Squat Snatches (75/45)
12 Squat Cleans (75/45)
12 Overhead Lunges Each Leg (75/45)
12 Overhead Squats (75/45)
12 SDHP (75/45)
12 Windmills Left (1.5 pood)
12 Windmills Right (1.5 pood)
12 KB Clean and Press Left (1.5 pood)
12 KB Clean and Press Right (1.5 pood)
12 KB Swings (1.5 pood)
12 Ring Dips
12 Pull-Ups
12 Wall Ball Shots (20 lb.)
12 KTE
12 GHD Back Extensions
12 Flutter Kicks (4 count exercise)
12 Push-Ups
12 Air Squats
12 Mountain Climbers (4 count exercise)
12 Box Jumps (24)

 

Strength
Find 2rm OH squat

WOD
AMRAP 16 Minutes:
3 Power Cleans (215/125)
6 Pullups
9 Wallballs

Weather WOD change

WOD

20 Min AMRAP:
50 DU's
3 TGU's each arm (2/1.5)
20 Sledge hammer swings (10 each arm)
20 Box jumps

 

Skill/Strength
Tabata L-sits
then try
GHD Glute Ham Raises after WOD.
3 sets of 5 (or more)

WOD

3 Rounds for time:
800m run
3 TGU's each arm (2/1.5)
20 Situps
20 Box jumps

Garage Games athletes:
5 Rounds
50m suicides (Run to 25m mark, back to start, then to 50m, and back)
3 TGU's each arm (2.0/1.5)
15 GHD situps (full range)
20 Box Jumps (30/24)

Finish with a 50m suicide Prowler push immediately after wod.

Skill
Jerks

WOD
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

 

A little different style from Kristen Clever...

Skill
Muscle Ups and progressions.
If muscle ups are not challenging anymore, then practice MU handstand PU.


WOD
8 minute AMRAP:
5 Deadlifts  (315/220) (scaled = 75% of 1RM)
7 Ring Dips

3 minutes rest
Then...

8 minute AMRAP:
150m Row @ 10
1 rope climb
7 push-ups

Strength

Clean 50%x2, 60x2, 65x2, 70x2, 75x2, 80x2, 85x2

Back Squats 60%x5, 70x5, 80x3, 90x3, 90x3, 90x3

*Clean means full squat clean.  If you don’t know your 1RM, find that out today.

WOD

5 Rounds for Time of:

10 Back Squats @ 50% of BW

Sprint 100m

10 Burpees

Rest 90 seconds between rounds.

MERRY CHRISTMAS!!

Merry Christmas from all of us at CrossFit 717!!

Holiday Hours:

Christmas Eve: 9am Beginner, 10am CrossFit

Christmas Day: CLOSED

New Year's Eve: 9am Beginner, 10am CrossFit

New Year's Day: CLOSED

WOD

"12 days of Christmas"

Happy 46th Birthday to Jamie Pascotti!!

Reminder that the only class on Friday afternoons is now at 6pm.

Holiday Hours:
Christmas Eve: 9am Beginner, 10am CrossFit
Christmas Day: CLOSED
New Year's Eve: 9am Beginner, 10am CrossFit
New Year's Day: CLOSED
    

"Continuous effort, not strength or intelligence, is the key to unlocking our potential."

-Winston Churchill   

Skill/Strength

5 sets of 3 skin the cat with front lever/back lever

WOD

5 rounds for time:

200m Run

7 Front Squats (70% of 1RM)

14 kb swings (1.5/1)