Skill/Strength

5x5 UB MU’s  

or 

MU variations

WOD

Run 1 mile

Row 2K

Run 1 mile

 

 If you've been Crossfitting for a while, or just starting, managing your work/rest cycles is very important.  Some cycles we use are:

3 on/1 off

3 on/1 off/2 on/1 off

2 on/1 off

    Many of you are going to be playing more sports as the weather gets nicer, take longer runs, and generally be more active.  Start taking notice to how your recovery is the day after your rest day.  Are you still feeling sluggish?  Extremely sore (you might be a little sore, stop whining) or very irritable?

You might want to try a different cycle out.  Those 5 days in a row could be hurting you more than helping you.  Eat good, WOD, and relax (sleep) = Healthy

The man who will most likely be the "Fittest On Earth" Crossfit Games Champion 2 years in a row doing 12.4...

Skill/Strength

20 minutes to complete:

OHS UB 15-12-9-6-3 heaviest possible

with 5 Glute-ham raises directly after each set.

WOD

FGB style:

Tire flips

Rope Climbs

Burpee with 6” touch

GHD situps (or some variation)

Broad jumps (6ft or 4ft, use mat lines)

Skill/Strength
HSPU's
5xfailure
then...
Tabata Row

WOD
5 rounds for time:

3 FS 155/105

6 Box Jumps

9 Hang Power Clean 155/105

12 C2B pullups

Father (Haresh, age 60) and son (Akash, 28) side by side tackling WOD 12.4. 

Congrats to Zach Noll for getting his first Muscle Up on Saturday!!

Best of the Box
Row max distance in 2 minutes

The next 3 weeks will be intense.  Please show up on time and be ready to work.

Skill/Strength

15 Minutes to complete:

BS 60x5, 70x5, 80x(3x3)

Then…

Behind neck PP (snatch grip) 4x6 with 1 minute rest.

WOD

AMRAP 16:

10 UB shoulder to OH 95/65

15 situps

20 UB KB swings 1.5/1
1 minute rest

*UB = Unbroken

Yoga with Kara after Open Gym

Kara will be holding a Yoga class at 2pm tomorrow.

Open Gym Sunday 

10am-2pm

Shout out to Mike "Sunshine" Chismar who went from having zero Muscle-ups to three unbroken Muscle-ups yesterday!! Plus, this was after completing Open WOD 12.4!

WOD

Crossfit Games Open WOD 12.4

Complete as many rounds as possible in 12 minutes of:

"Karen"-150 Wallballs (20/14)

90 DU's

30 Muscle-ups

Open WOD 12.4

Will be Saturdays WOD, so if you can't make it in today at 5, please plan on making it to class tomorrow or Sunday during open gym.

ExerciseCenter - Outlaw Strategy 12.4 from Rudy Nielsen on Vimeo.

Skill/Strength
Bench
6-5-3-3-3-3-3

WOD
5 Rounds for time:
15 Clapping Pushups
400m Run
1 rope climb

Crossfit Games Open WOD 12.4

 As many rounds as possible in 12 minutes:

150 Wallsballs

90 DU's

30 Muscle Ups

 

Open athletes: Come in today and work some strength and flexibility.  You'll be feeling this one for a couple days.

Skill/Strength
Prowler Push 5x50m (after wod)

WOD
AMRAP 16 minutes:
8 Thrusters (115/75)
10 Burpee Box Jumps
Small block walk with plate OH

Piper (Kara's dog) after Open WOD 12.1

Skill/Strength
Hang Power Snatch
3-3-3-3-3-3-3 heavy as possible

WOD
3-6-9-12-9-6-3 of:

HSPU
T2B
Back Squats (75% of bodyweight)

Skill/Strength
Take 15 minutes to establish a 1RM Jerk
then
5x5 Push Press heaviest possible w/ 60 seconds rest


WOD
7 rounds for time:
100m Shuttle Sprint
7 Deadlifts (275/185)
Rest 1 minute between rounds

 

Thanks to Mike for coming out this Saturday and putting on a great clinic.  I think we'll see a large improvement in our lifts pretty fast.  Dan Healy Clean and Jerked over 200lbs for the first time without even knowing 215 was on the bar!  The next meet is this May in NJ, so break out that singlet.

Skill/Strength

Minute 1: 1 KB swing/1 burpee  

Minute 2: 2 KB swings/2 burpees

Minute 3: 3 KB swings/3 burpees

and so on...  

Once you cannot achieve all the reps prescribed for that minute, the workout is over, and you immediately hit a 400m run.

WOD

With a partner, 6 rounds (3 each) for time:

One partner works while the other rests

5 Squat cleans @ 60-70% 1RM Clean

10 Pullups

200m Row

Olympic Lifting Clinic

With Coach Mike Mckenna

Today, from 10am until 2pm.

We will be covering the Olympic lifts and Atlas stones.

Please arrive on time and ready to go.  If you're a member of Crossfit 717, please RSVP your spot on Zenplanner.  If your visiting us, please come in 10 minutes early to sign the waivers and pay the drop in fee. 

Crossfit Open 12.3

If you would like to get it done today, I will be there to open the doors at 830am.  We can judge the Open WOD until the clinic starts at 10am.

Crossfit Games Open WOD 12.3

Judges will be available today at 5pm, tomorrow morning at 830-10am, and during Open Gym on Sunday.  

Mike McKenna's Olympic Lifting Clinic

Tomorrow from 10am-2pm.  Please remember to sign up on Zenplanner.

Remember, NO Beginner or regularly scheduled Crossfit classes tomorrow.

Skill
Muscle -Ups and progressions

WOD
"Annie"
 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

 

WOD 12.3 was announced yesterday

Check rules and description out here

AMRAP 18

15 Box jumps (M 24" box / F 20" box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar

Skill/Strength

Barbell TGU

WOD

5 Rounds:

3 TGU's L (1.5/1)

3 TGU's R

20 KB swings

80m Farmers Carry

Skill/Strength
40 yard dash

(530am class: fastest 500m Row)

WOD
For Time:
150 Pushups

If you rest in any position besides a strict plank, both hands on floor, arms locked out, you must run 50 meters before resuming your Pushups.  50 meter penalty is issued for any kipping, down-dog or cobra resting, changing of foot or hand positions, shaking out arms, chest resting on ground, head bobbing, dropping to knees, not getting full range of motion. 

Full range of motion is body in strict plank, feet no more than 1 foot apart.  Start with arms fully locked out.  Athletes hands cannot be placed wider than 2" outside shoulder width.  Athletes lower body in strict plank until chest and hips touch the ground, and immediately return in a strict plank until elbows are fully locked out.  There is NO hand release at the bottom of the pushup.

 

Congratulations to the Better Body Challenge Winners!!!!

1st place: Michael Davis and Jamie Blessing

2nd place: Todd Shirley and Wendy Decker

3rd place: Andy McClelland and Courtney Nickel

Mike Mckenna's Olympic Lifting Clinic

This Saturday, from 10am-2pm.  This will replace all Beginner and Crossfit Classes.  Think of this as a 4 hour class.  We will be going through Cleans, Jerks, and Snatches,  as well as Strongman stones.  This is FREE for our members.  Any guests are welcome to attend for the regular drop in fee.

Skill

Max Height Box Jump

WOD

For Time:

50 T2B

40 Box Jumps at 30/24

30 Bar Facing Burpees

20 Sumo DLHP (95/65)

10 OH Squats

On February 29th of a leap year, it's traditional in Ireland for a woman to propose to the man.  It's just my luck that I have a girl crazy enough to do it.  Well, if you know how stubborn I am, you'd know my answer.  

No... We're not Irish.
 

So, I ran out the next day and bought her an engagement ring to do it the right way.

Out of all the happiness this Box has brought into my life, there's nothing that compares to finding her.
  We're looking to get married May 2013.

 

So, to our big Crossfit 717 family,

We hope to see you there!

Daniel Dutcavich & Jamie Chrispen

Skill
5x Complex
Power Clean x1
Front Squat x3
Push/Split Jerk x1
*work up to 80% of your 1RM Jerk.

WOD

“CLEANING UP FRANS CHEST”
21-15-9
Squat Clean Thrusters (115/85)
(Athletes are not allowed to Power Clean to a Front Squat)
Chest-to-bar Pullups

*courtesy of Garage Games 2012

Games Open 12.2

Hobbit will be staying after the 11am class this morning to judge anyone who still needs to get in their 12.2 WOD.

Skill/Strength

Touch-and-go DL's

3-3-3-3-3

Work up to 80% 1RM.

WOD

For Time:

21 DL's (225/165)

50 Bar hops

15 DL's

50 Bar hops

9 DL's

50 Bar hops

 

CF Games Open 12.2

We reopened the 5pm classes on Friday for the Open athletes.  Only competitors can actually work out, but, everyone support is appreciated.  If you have some time on your hands, come on by and cheer them on.  Good luck today everyone!!!

   

Committed Club for February 2012

Erik Anderson(19)

Stephanie Cesare(17)

Mike Chismar (16)

Chris Daily (19)

Christopher Davis(20)

Jen Eby(19)

Tony Fiore(23)

Daniel Healy (20)

Chris LaMarco (20)

Isaac Levine (20)

Timothy Merichko(17)

Alyssa Miller (16)

Courtney Nickel(20)

Malavika Ruprell(16)

Nina Scheifflee (19)

Todd Shirley (20)

Sandra Strobel (24)

Debbie Yahnke (16)

Anyone submitted into the Committed Club will have a half hour personal training session on the house at their disposal to use during the following month with their coach of choice.  You can give your training session to another needy athlete if you'd like, but please arrange that with the coach.

If a group of athletes would like to work together, we will accommodate by allotting an hour plus more coaches. 

The slate is clean for the following month!  So if you made it for February, keep it up in March.  If you didn't, remember to: 

1st) RSVP your class

2) Sign in upon entering that door

3) come more than 15 days per month

Skill/Strength

6x30 seconds Front Rack Hold

(start at 50% bodyweight and progress evenly to 2-2.5 times bodyweight by 6th set.  Rest as needed between rounds)

WOD

"Nancy"

5 Rounds for time of:

400m Run

15 OH squats (95/65)

CF Games Open WOD 12.2 released!

As Many Reps as Possible in 10 Minutes.

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

Check out the Games website for more details. 

This Friday will be an "Open Only" class at 5pm.  If you have special requests, please go to the Facebook group page to see when Jason K. will be available.   

Skill

5 Rounds of:

20 dbl unders

5 butterfly pullups

WOD

For time:

10 Pullups

20 Ball slams

30 KB swings (1.5/1)

40 Box Jumps

100 Double Unders

40 Box Jumps

30 KB swings (1.5/1)

20 Ball slams

10 Pullups