WOD

“Arnie”

L3
With a single 2/1.5 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

L2
With a single 1.5/1 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm


L1
With a single kettlebell less than 1 pood:
10 Turkish get-ups, Right arm
20 Swings
10 Overhead squats, Left arm
20 Swings
10 Overhead squats, Right arm
20 Swings
10 Turkish get-ups, Left arm

CF Endurance
2x2000

6 hill sprints

2000 run as flat mile from the old box then a block loop 400. The mile is to be run steady paced at 15-20 sec slower than fastest paced mile. The 400 should be run all out as hard as possible. Take a two minute rest then repeat.

Hill sprints are after a two minute rest after the second 2000. We will use the alley. Start easy and progressively get faster to where the alley starts to pitch up and start to sprint from there until right before the end of the alley. (Do not run out onto Market St. Walk to bottom and repeat. If the 2000 takes longer than nine minutes, then cut back to three hill sprints.

Crossfit

Skill/Strength
5 sets of:
L1- Muscle-Up progressions + 115% FS hold 10s and negative
L2- 3 UB MU's (Dip x2) + 125% FS hold 15s and negative
L3- 5 UB MU's (Dip x3) + 130% FS hold 15s and negative


WOD
For reps
3 min: Pullups
1 min rest
2 min: Burpee Broad Jumps (6ft/4ft)
1 min rest
3 min: Wallball (20/14)
1 min rest
2 min: T2B
 *The Pullup record board will be filled in after today.  Your first attempt on Pullups, Wallballs, and T2B should all be Max Effort Unbroken efforts.  The Burpee broad jumps should be a continuous effort.  Each rep after the first ME counts towards the total score.

Here's a video on how to tape your hands.  I'd recommend doing this if your a serious kipper or butterfly
aficionado.  Unfortunately, we do not supply tape at the box.  Fortunately, there is a Dick's sporting goods on the Carlisle Pike that does.  It also comes in handy for heavy Clean and/or Front Squat WOD's in place of wrist straps.  Buy a couple rolls and keep them in your gym bag.

SKILL/STRENGTH

Back Squat

10x3 @ 81%

WOD

For Time:

400m Run (flat)

10 Sumo Deadlift High Pull (135/95) (scale: 75% strict press)

1 Push Press

9 SDHP

2 Push Press

8 SDHP

3 Push Press

...

500m Row

**Alternating sumo deadlift high pull descending from 10-1; while push press is ascending from 1-10. 

Skill/Strength
Rope climbing technique.
L1:  10 climbs
L2:  10 climbs w/ 3-4 pulls max
L3:  Wear weighted vest or L-sit

WOD
Team of 4 completes for time...

Anyone interested in competing in October at BWI's Mid-Atlantic Hopper, please join the Facebook group by 8/11/12 so we can be prepared for registration on 8/17/12. From that point on; we will establish organized teams, programming, and be prepared for team workouts every Saturday. 

Skill/Strength
Front Squats
10x3 @ 83%


WOD
Games style "Elizabeth"
21-15-9

Power Cleans (135/95)
Ring Dips

Skill/Strength
Snatch balance w/ 10s hold
8x1 (climbing in weight)
then...  After WOD
Tire Flip 50m for time.

WOD
AMRAP 20
600m Run (scale: 400)
10 KB swings (1.5/1)
6 Box Depth Jumps

WOD

“Filthy Fifty”

L3  

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Scales

L2

For time:
35 Box jump, 18-20 inch box
35 Jumping pull-ups
35 Kettlebell swings, 1 pood
Walking Lunge, 35 steps
35 Ab-Mat Sit-ups
35 Push press, 45 pounds
35 Back extensions
35 Wall ball shots, 14-20 pound ball
35 Burpees
35 Double unders

L1


For time:
20 Box jump, 10-15 inch box
20 Jumping pull-ups
20 Kettlebell swings, 12kg
Walking Lunge, 20 steps
20 Ab-Mat Sit-ups
20 Push press, 25-30 pounds
20 Back extensions
20 Wall ball shots, 10-16 pound ball
20 Burpees
20 Single unders

Congrats to Scott and Stephanie Shirley for getting married this past weekend!  We wish you both the best!

Skill/Strength
L1: *MU progressions + 5x 110% FS hold 10s and negative
L2: 5 UB MU's + 5x 120% FS hold 15s and negative
L3: 5 Strict MU's (dip x2) + 5x 125% FS hold 15s and negative

*MU progressions can be jumping MU's.  If dips needs assistance, do 1x100 band tricep extensions after WOD.

WOD

5 Rounds:

10 Deadlifts (245/165)

40 Double unders (scale is bar hops)

*compare to 5/29/2012

Skill/Strength:
Back Squats: 10 x 2 @ 90% 1RM
Then AFTER WOD...
Max Effort 500m Row

WOD:
AMRAP in 7 of:
7 Hang Squat Snatch (95/65)
14 OH Lunges (45/25)

Scaling:
L1: 45/30 bar, 15 bar/unweighted lunge
L2: 65/45, 25/15 plate
L3: Rx

Guys we have had a bunch of interest in the team portion of the Mid-Atlantic Hopper.  Make sure to try to make the Saturday team workouts.  It will allow you to start getting used to working as part of a team, ie strategies for being more efficient in movements, transitions, etc.

WOD:
In teams of two:
AMRAP 8:
30 partner med ball tosses over the pull-up rack
20 T2B (10 per person)

Rest 8 mins.

AMRAP 6:
Climb the ladder, 2-3-4-5-6-7-... reps of:
Deadlift (65% 1RM)
Partner in a handstand hold
Switch off after every round

Rest 6 mins.

AMRAP 4:
50m Shuttle sprints (25m there & back)
One partner rests while other partner performs sprint.

Rest 4 min.

AMRAP 2:
Stone to shoulder (scaling: punching bag, sand bags, med ball, plate to OH)
Each partner goes for 2 mins.  Team decides who goes first.

Friday, August 3, 2012

Skill/Strength:
Front Squats 10x3 @ 95% 1RM


WOD:
"Cindy"
As many rounds as possible in 20 min of:
5 Pull-ups
10 Push-ups
15 Squats

Nothing but great reviews about the swim clinic on Tuesday!  Huge thanks to Scott and Jen for putting that all together!!

The Mid-Atlantic Hopper registration opens at noon August 17th.  It will be held on October 6-7 at Crossfit BWI in Baltimore. We already have a good amount of interest from individual athletes. If anyone is interested in putting some teams together we better get on it.  Programming will run differently this year compared to last for the teams and individuals.  If you're signing up for the competition, please email or contact me on the Crossfit 717 Facebook page so we can talk preparation.

Skill/Strength
Prowler (after WOD)
3x200m (50/empty sled)
The more you hate it, the more you need it...

Crossfit Endurance
5 rounds:
600m run
30 second plank hold
6 push presses @ 60% of strict press

Skill/Strength
WOD Skills

WOD
"Brandons Bad Day"
3 Rounds for time of:
15 OH squats (95/65)
15 L-Pullups
15 Split Jerk
15 K2E
15 Hang Clean
15 Back Extensions (or good mornings with bar)

Swim Clinic Today at 7am and 7pm at Northern York High School.

Sign up on Zenplanner under events.  Believe me when I say I'll be the first one to ask for the inflatable arm floaties.  I'm a horrible swimmer, and Scott and Jen put my worries to ease when I asked about being a beginner swimmer.  So, please don't have that hold you back from joining us today.  We're challenged with new movements and weights on a daily basis, and this will just be one more thing you will overcome.  We'll see you out there!

Remember:  the 6:15 Crossfit and Endurance class in the morning is cancelled, and the 6:15pm class is cancelled.

From Coach Hebe

 "Tues: Swim clinic will be the CFE WOD. I will NOT be at the box Tuesday morning, I will be at the swim clinic, at 7:00AM. That being said, if anyone wants to do some running we can go over to the Northern track, after the swim clinic. There will be some sort of WOD with the swim clinic, so I will keep that in mind for running post clinic. More than likely we will do some easy cross country running and then some hill sprints.

TUES interval WOD to do on your own would be as follows.

4x200 @ R pace on table 2 of the Daniels running calculator OR take your mile time in seconds then subtract 15 from that and divide by eight. After each 200, do an EASY 200 jog.

4x400 same pace calculation as above. EASY 400 jog after each hard 400

4x200 exactly the same as the first set"

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Skill/Strength
Muscle Ups
Front Squat hold and lowers

Level 1:  MU transitions + 5x 105% FS hold 10 seconds and negative
Level 2:  5 rounds: 3 UB MU's + 110% FS hold 15 Seconds and negative
Level 3: 5 Rounds: 5 strict UB MU's + 120% FS hold 15 seconds and negative

WOD
2 minutes on/1 minute off for 5 rounds (counting total reps) of:

3 Sumo Deadlift (225/155) (scale: 65%)
7 Burpees

Reminders

Tuesday is the Swim clinic!!  Please reserve your spot on Zenplanner.
The Tuesday 6:15am Crossfit class/Endurance class and 6:15pm Crossfit class are cancelled so the coaching staff can also attend the Swim clinic.

Also

Classes now begin 15 minutes earlier (besides the CF express and Beginners) so you can be warmed up and ready to go for the class.  The online schedule reflects this change.  Skill/Strength will start exactly 15 minutes after the beginning of class.

More changes to open gym and beginner class times will be coming in the next month or two.  Please continue to check the website and daily posts for updates.  And like always, we love your feedback, so keep it coming. 

Skill/Strength
Backsquats
10x3 @ 80%; rest 1 minute between sets
Deload for the backsquats today. Focus should be on explosive speed throughout the squat.
then...
3x Max Effort Strict Chin-ups; rest 1 minute between sets
Level 1: Banded
Level 2: Unassisted
Level 3: Banded KB resistance

WOD
4 rounds:
15 Anchored sit-up to press (45/30 barbell)
20 Russian KB swings (2.5/2)
10 Single leg step up (same KB)

Reminder about the schedule change starting Monday for the self guided Warmup.  We're looking forward to the new opportunities this will provide for the programming.

WOD
~Team of 2~

Amrap 9
5 Box jumps
5 Inverted Pushups (feet on box)
5 Power Cleans (135/95)
*Partner A works while partner B rests.  Two bars are allowed if Partners have drastically different PC's.
5 Minute Rest
6 minute max effort
Max Weight Squat Snatch
*2 Bars are allowed.  Add best lifts from each partner for total score.  No weight can be loaded prior to the start of the 6 minutes, but practice can be done with an empty barbell.
5 Minute Rest
Amrap 9
100m Shuttle Sprint (50m there, 50m back)
Air Squats
*Partner A sprints 50m, around cone, and sprints back.  Partner B is accumulating as many reps of squats as possible during A's sprints.

Each Amrap is scored individually (there may be three different 1st place winners).  1st place gets an autographed photo of Hobbs.

Beginners class learning the Sumo DL

Skill/Strength
Front Squats
10x3 @ 92%
Then...
Max Distance: Standing Broad Jump, 3 attempts.

We're about half way through the Squat cycle.  Everyone should feel pretty accomplished already just by doing 30 reps at a weight equivalent to your old 3RM.

WOD
22-16-10
One-arm KB thrusters (1.5/1)
Burpee jump & touch @ 14"

Debra and Fran showing the 630am class how it's done

Remember to sign up under the Events page in Zenplanner to reserve your spot for the Swim clinic and WOD next Tuesday.  Two times are available, 7am and 7pm.  Goggles will not be provided, so try and grab a pair.

There will be a backup rain WOD today in case it starts really pouring.

Skill/Strength

Sumo DL 

Find 3RM

WOD

200m Run
2 Sumo DL
400m Run
4 Sumo DL
600m Run
6 Sumo DL
800m Run
8 Sumo DL
600m Run
6 Sumo DL
400m Run
4 Sumo DL
200m Run
2 Sumo DL

Muscle-ups getting easy

All smiles after the 200m Prowler push

We'll be starting the self warm up routine this coming Monday.  The online schedule will reflect the change in class start times.


Skill/Strength
Snatch Balance
5x1 climbing in weight
*hold the bottom position for 10 seconds

Rope climb practice

WOD
5 Rounds for time:
200m Run
4 Clean & Jerks @ 80% (full squat)
2 Rope Climbs
2 Tire Flips

JK's Birthday PR Clean at #245

Skill/Strength
For Time:
200m Prowler push (140/90 + sled)
*after WOD

WOD
"Nate"
AMRAP 20:
2 Muscle-ups
4 HSPU
8 KB swings (2/1.5)

Crossfit Endurance
8x400 1 Minute Rest
Record total time
*the 400's are at the 1 mile pace

~Thursday~
"2-4-6-8 who do we appreciate"
2 Sumo DL
200m Run
4
400m
6
600m
8
800m
6
600m
4
400m
2 Sumo DL
200m