Strength
Back Squat
80%x5x5

WOD

For time: 50 PC (135,95), 50 WB, 50 KBS (53,35)

Joe B.

We have a couple athletes going to an Olympic Lifting meet on May 5-6.

Including: Hobbit, Cara, Jamie, Healy, and myself. 

East Coast Classic

 If you're interested, let's find you some Oly shoes and start training!!

-The Back squat cycle  is going great so far.  Remember that your recovery is equally important.

-Due to the Holiday weekend, we've had requests to move the City Island WOD back another week.  Don't worry, it WILL happen, and it will be epic.

-Remember, No Open Gym this Sunday!!

Skill

a)

Rx'd: 1 round of MU to failure, then 5x3 UB MU's 

Scaled:  MU practice

 

b)

Muscle Snatch

3-3-3-2-2-2-1-1-1

WOD

AMRAP 10:
10 Push Jerks (135, 95)
20 Situps
30 Double Unders

Then...

Mobility.  Roll out!!! We have Back Squats back to back the next two days! 

 

Andy M.'s Transformation

 And the hard work continues...

Isaac getting his first, then 2nd (video) Muscle-up!!! 

Good start to the week.

Strength
Backsquat
75%x4x7

WOD
"Fat Jackie"
1000m Row
50 Thrusters (75/55)
30 weighted Pullups

rest 1 minute:
Jog 1 mile
*not included in overall WOD time

Another impressive change... Todd S. 

Strength

15 minutes to find a 1RM Push Press

WOD

AMRAP 8:

Max Rep HSPU

Run 200

1 Rope Climb
*just keep track of total HSPU's

Rest 4 minutes:

AMRAP 8:

3 T2B

6 Burpees

9 SDHP (95/65)

12 Box Jumps (24/20)

Check out 717's new testimonials page, where you can see before/after pictures of Jamie B., Todd, and Andy!!  If any of you have pictures you would like to submit, send them to us at Crossfit717@gmail.com!! 

Congrats to our new 717 endurance coaches, Kara and Mike, for getting their Crossfit Endurance Certifications!!! 

Endurance specific classes are in the works now.

Jamie C. got her Muscle-up this weekend!

"It's about damn time a girl got a Muscle-up... we've been open a year!"

-To quote myself 10 seconds after she got it.

We'll be starting our month long Back Squat program this week.  It will be four days a week, specifically M-W-F-Sat.  If you stick to it, you will see gains.

Strength

Back Squat

70%x3x9 (% of 1RM x sets x reps)

WOD

Complete 5 rounds for time:
12 Barbell Walking Lunges @ 40% of 1 RM Squat (6 each side)
12 Ring Dips
Sprint 50m shuttle (25 meters out, 25 meters back)
*barbell walking lunge is done by placing a bar on your back and lunging out until your back knee touches the ground, then stand up and repeat.
*make sure to step out into a long enough lunge where your front knee is even with your front toe.

Team WOD raincheck!!

We're postponing the City Island Team WOD until next weekend in hopes of dry weather.  We were planning on using the field, and the ground is probably soaked. Classes will resume as normal today at the Box.

 Now on to some better news!!!!

Crossfit 717 wants to welcome our newest member!

Quinn Emily Ireland

 Born yesterday, weighing in at 7lb 6oz.  Congrats Sean and Stacy, she's beautiful.  

Starting this Monday, we'll be posting a 4-day a week Backsquat program that runs 4 weeks.  It's important you don't miss a day.  If it happens to fall on your rest day, then come in just to do the squats. If you don't know your current 1RM Backsquat, come in today or tomorrow to test.

Also, we will be closed on 8 April 2012, Easter Sunday. 

Skill

5xfailure MU's or progressions

WOD

"The Filthy Fifty" 

50 reps of each, in this order, for Time:
Box jumps (24/20")
Jumping Pullups
Kettlebell swings (1pd/.5)
walking lunge
Knee to Elbows
Push Presses (45lb bar/25lbs)
Back extensions
Wall Ball Shots (20lb/14lb)
Burpees
Double Unders (or 4x single unders)

The Team WOD may get rained out on Saturday. As of now we'll play it by ear, but if we have to raincheck it will be the following weekend, 04/07/12 at 11am. 

Strength

20 minutes: Fr Squat 5x5 at 75% of 1RM

Between each set of Fr Squat, do 3 Power Snatches as heavy as possible

WOD

Start with 50 Double Unders

5 Rounds of: 

6 Snatch Grip DL's @ 105% of 1RM snatch

Short block sprint

12 UB KB swings (2/1.5)

End with 50 Double Unders

 

"Death by 10 meters"

The Crossfit Timeline

Skill/Strength
Accumulate 5 minutes of L-sit in 10 minutes.
Then...
Weight Ring Dips
10-8-6-4-2

WOD
AMRAP 12:
8 Burpees
10 OH Lunges (alternating each leg)(45/25)
12 V-Up's
20 second Handstand Hold

Demo Video of Today's WOD

Strength
Rx: Snatch Balance 105%x8x1 with 1 minute rest between reps (based off 1RM snatch)
Scale: OHS 90%x8x1 with 1 minute rest between reps (based off 1RM OHS)

WOD:
2 Rounds:
"Death by Power Cleans"
1)With a running clock you will perform 1 Power Clean @ 80-85% on the first minute, two Power Cleans on the second minute, etc. until you can no longer complete the required reps within that minute.
2)You will then immediately run 800m.
3)You will return from run and rest 3 minutes.
4)You will then start round two (repeat steps 1&2)

717 City Island Team WOD

Facebook link

Jamie C. created a public Facebook group for RSVP's and to organize what everyone's bringing for the cookout!

Skill/Strength
For rounds (10 minute time cap):
50/75/100 pullups
*Pick your goal, and complete in as little rounds as possible.  Any grip is allowed.

WOD
"Death by 10 meters"
With a running clock you will perform 1 ten meter sprint on the first minute, two ten meter sprints on the second minute, etc. until you can no longer complete the required number within that minute.

Sandi's chest to bar pullups during Open WOD 12.5

Team WOD this Saturday

With the weather getting nice, we'd like to take the WOD outside the box.  So this Saturday, let's meet on City Island, do a Team WOD and cookout.  

The 9am Beginner class will stay put, but we'll pack up equipment and get it ready during the 10am class, then kick everything off down at the pavilion near the Volleyball courts at 11am. 

Today's WOD is a must if you're serious about improving.  To properly scale WOD's and strength over the next month, we have to get these 1RM's down.

Strength
(After WOD)
BS 65%x5, 75%x5, 85x (4x2)
then...
Behind neck (snatch grip) Push Presses 5x5 heaviest possible with 1 minute rest between sets

WOD
Establish a 1RM Snatch and Clean & Jerk.

And you can't think you can't do Chest to Bar Pullups?!? Talk to Bob, age 55, and maybe he can give you a tip or two.

Skill/Strength
After WOD
5x3 Stone to Shoulder

WOD
"Open WOD 12.5"

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters

3 Chest to bar Pull-ups

6 Barbell Thrusters

6 Chest to bar Pull-ups

9 Barbell Thrusters

9 Chest to bar Pull-ups

12 Barbell Thrusters

12 Chest to bar Pull-ups

15 Barbell Thrusters

15 Chest to bar Pull-ups

18 Barbell Thrusters

18 Chest to bar Pull-ups

21 Barbell Thrusters

21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

 

Skill/Strength

20 minutes: Fr Squat 4x9 at 60% of 1rm

Between each set, do 3 Power Snatches (using different weight than the FS)

 *Focus is on bar speed rather than weight.

WOD

“Nate”

AMRAP 20:

2 MU’s

4 HSPU’s

8 KB swings (2/1.5)