BB Challenge Day 14

SKILL/STRENGTH

Front Squat

3x1 @104%

Final day of the squat program! We'll be doing the Crossfit Total on September 24th to put all of our hard work to the test. 

WOD

3 Rounds each for time: 

5 Sumo Deadlift High Pull (155/105)

4 Burpee Bar Hops

3 Thrusters

2 Burpee Bar Hops

1 Power Snatch

25 Double Unders

5 Sumo Deadlift High Pull

4 Burpee Bar Hops

3 Thrusters

2 Burpee Bar Hops

1 Power Snatch

25 Double Unders

*Rest 90 seconds between rounds.

BB Challenge II Day 13

WOD

"Helen-Nancy Mash Up"

3 Rounds for time:

1 Round of Helen
400m Run
12 Pull Ups
21 Kettlebell Swings (1.5/1)
1 Round of Nancy
400m Run
15 Overhead Squats

Rest 2 minutes between rounds. Attempt even splits.

BB Challenge II Day 12

Upon request, Scott Zacharda's swim clinic will begin next Tuesday 9/18 at 7:30pm and Saturday 9/22 at 7:00am held at Northern York High School. Please sign up on ZenPlanner. The clinics are available on ZenPlanner every other week for $6 per class, which include swim instruction, drills, and a WOD. 

SKILL/STRENGTH
8x2 Strict Press
Climbing in weight

WOD
For time:

EMOM:
3 Front Squats @ 65% of 1RM
Clapping Push Ups (Start with 3 push ups, each minute increase PU by 1 rep)

Continue until failure of prescribed CPU then run 200m

After return from run complete 50 Wallballs to complete WOD.

EXAMPLE:

Minute 1 = 3 Front Squat & 3 Clapping Push Up
Minute 2 = 3 Front Squat & 4 Clapping Push Up
Minute 3 = 3 Front Squat & 5 Clapping Push Up
Minute 4 = 3 Front Squat & couldn't finish Clapping Push Up
Run 200m
50 Wallballs

Never Forget...

BB Challenge II Day 11

SKILL/STRENGTH

7x1 Power Clean

Climb in weight to max effort.

WOD

In honor of 9/11/2001

11 rounds:
9 Deadlifts (185/135)
11 Box Jumps
20 Double-Unders
01 Rope Climb

Easy finish for our Tough Mudders this weekend

Todd S. and Scott Z.

Jen E. and Jamie C.

BB Challenge II Day 10

It's the last week of the Squat program!  The next Crossfit Total is coming on the 24th. 

Skill/Strength

10x2 Backsquats @ 87%

WOD

Amrap 8:

6 Ring Dips

6 Pistols

6 KB Snatches (1.5/1)

Then...

1 Mile Run

WOD
Team of 3 completes...

BB Challenge Day 7

Skill/Strength

Front Squat 

10x3 @ 89%

WOD

Level III

20-15-10-5

UB Backsquats (165/115)

K2E

*3 Burpee Penalty for breaking Backsquat set.  Compare to January 9, 2012, where the Rx weight was 135/95.  

Level II

Backsquats (135/95)

Level I

Backsquats (115/85)

Weighted Sit-ups

Day 6 of the BBC II

Skill/Strength

Climbing EMOM

Deadlift @ 70%

*climbing reps each minute on the minute

WOD

4 Rounds for time:

400m Run

5 Tire Jumps

5 Burpees

5 Bent over rows (95/65)

5 Burpees

5 Bent over rows

200m Run

~1 Minute rest between rounds

The 717 Crew before "Operation: Graci" 

Lyndsey & Sarah 

Day 5 of the BBC II

Skill/Strength:

10x1 Push Jerk

WOD:

5 Rounds:

2 Minutes On - 1 Minute Off

Level III

3 Muscle-ups

3 Clusters (155/105) 

Level II

5 Pullups

3 Clusters @ 70% of Clean

Level 1

5 Pullups/ring rows

3 Clean and Jerks

*Cluster = a squat clean into a Thruster.  Each rep originates from the floor.

Today's is the test WOD for the Better Body Challenge II.  All participants will repeat this WOD on Monday, October 1st.  Athletes will be evaluated on their class rank as well as their completion time when comparing the WOD. 

We chose this WOD because of its borderline anaerobic/aerobic qualities, light weight which allows little scaling, and ease of judging.  Everyone in the Challenge will be assigned a judge for the WOD to ensure full range of motion. 

Skill/Strength
Backsquat
6x1 @ 95%
*After WOD

WOD
2 Rounds for Time:
25 Push Presses (65/45)
25 Box Jumps (24/20)
25 Kettlebell Swings (1.5/1)
25 Pushups (hand release)
25 SDLHP (65/45)

CROSSFIT ENDURANCE:

Run Ladder
200-400-600-800-800-600-400-200
*10 seconds rest per 100m after each set.  If raining, the Hebes will have something else up his sleeve.

The Graci Family

Crossfit 717 would like to thank SrA David Graci of the PaANG and his family (Nicole and the kids) for the sacrifices they are about to make. As we sacrifice cake and pizza for 30 days, Dave and his unit will be in Afghanistan for 6 months sacrificing themselves for US. We all know how strong you are Dave, good luck hardly seems necessary. We'll have a workout waiting for you when you get home! 

Our support goes out to SrA David Graci and the 201st Red Horse Unit.

We are putting together a care package for Dave, all contributions are welcomed. (Protein bars, magazines, baby wipes, tooth paste, lotion, notebooks, etc.)

Better Body Challenge:

Test WOD rescheduled to Tuesday, 9/4/2012. 

WOD:

"Operation: Graci"

Team of 2 complete for time. 

20 Curtis P (155/115) 

*Partners alternate after each CP. 

Partner A: 1 Minute of Max Effort Burpees (Partner B rests)

Partner B: 1 Minute of Max Effort Burpees (Partner A rests) 

Together Run 1000m 

Wall climb back into the box.

20 Turkish Get Up (2/1.5)

*Partners alternate after each TGU. 

Partner A: 1 Minute of Max Effort Kettlebell Swing (B rests)

Partner B: 1 Minute of Max Effort Kettlebell Swing (A rests) 

1000m Row 

1 Rope Ascent (Partner A, then Partner B; WOD isn't completed until B is back on the ground.) 

**Subtract total amount of max effort reps off of final time. 

64 Total Reps = subtract 1:04

WOD
"Crossfit Regionals Team Event 4"

Teams of 4 (2 Men, 2 Women)

For time (Time cap is 25 minutes):
75 Back squats (95 lbs)
50 Pull-ups
25 Shoulder-to-overhead (95 lbs)
75 Front squats (65 lbs)
50 Pull-ups
25 Shoulder-to-overhead (65 lbs)
75 Overhead squats (45 lbs)
50 Pull-ups
25 Shoulder-to-overhead (45 lbs)
75 Back squats (135 lbs)
50 Pull-ups
25 Shoulder-to-overhead (135 lbs)
75 Front squats (85 lbs)
50 Pull-ups
25 Shoulder-to-overhead (85 lbs)
75 Overhead squats (65 lbs)
50 Pull-ups
25 Shoulder to overhead (65 lbs)

Go here for a description of the WOD.  Teams will have scaling options available.

Maria at "work" in Bolivia

"The pictures were taken in the Bolivian lowlands (the Amazon Basin) in
a place called San Ignacio de Moxos. It is famous for the Jesuit
Missions that settled there in the early 1700s. That is my friend
Eduardo Machicado in the last picture."

 If you missed today's BF% check, please contact us via email to arrange a time to meet up.  September 1st is tomorrow!!!  You can do ANYTHING for 30 days.  There's a good chance you'll see a new you October 1st.  If you have any doubts, take a look at the testimonials page.  Commit to optimal nutrition and fitness for 1 month.  What's there to lose?

Skill/Strength
(this is the first test of the Squat program.  Two week left.)
Front Squats
6x2 @ 101%

WOD
8 Rounds for time:
3 Suitcase Deadlifts (each arm) @ 60% of Power Clean
40m Suitcase carry (20m each arm)
3 Barbell Lunges (Front Rack/each leg)

 

Final day for body fat checks starting at 5:15pm tonight! 

Body fat percentages and "prescribed" Zone block numbers will be emailed to individuals Friday evening along with more information about the Better Body Challenge. We are using the email address on Zen Planner; please update information if anything has changed.

WOD:

2 Rounds. Time each round:

600m Run

5 Toes to Bar

20 Lateral Bar Hops

5 Push Press (65% of 1RM strict press; should be light weight that can be moved quickly.)

400m Run

5 Toes to Bar

20 Lateral Bar Hops

5 Push Press

200m Run

5 Toes to Bar

20 Lateral Bar Hops

5 Push Press

**Rest two minutes between rounds. Pace yourself to keep even splits for both rounds.

Reminder:  BF% for the BB Challenge II starting at the 515pm class this Thursday. 

Strength/Skill
10x2 Push Press climbing in weight

WOD
3 Rounds for Time
20 Kettlebell Swings (2/1.5)
20 Goblet Squats
20 Alternating KB Pushups
30 Second Break

CrossFit Endurance

2.5 mile Indian run. In groups of three, runners will start out on a 2.5 mile loop at 1 mile + 1 minute pace. One runner will turn around and run thirty seconds in the opposite direction; they will then stop and run hard back up to the other two runners. As soon as they rejoin, another runner peels off to do their Indian run. This process is constant for the whole 2.5 mile loop. It basically is 1.5 minutes work with 3 minutes running recovery.

CrossFit

Skill/Strength

Weighted Ring/Matador dips

5-5-4-4-3-3-2-2-1 climbing in weight

WOD

"Death by 10m"

*If raining, "Death by 20m row"

Skill/Strength
(3 more weeks of the Squat Program)
Backsquat
10x3 @ 84%
then...
Jerk Dip
3x3 @ 100-105%

WOD
In 12 Minutes, complete:
5 Clean & Jerks @ 85%
1 Box Jump
1 Pullup
2 Box Jumps
2 Pullups
3 Box Jumps
3 Pullups
4...
4...
*Climb the ladder as far as possible in 12 minutes.  The 5 C&J's are done only at the beginning of the WOD.

Jamie and Dan will be doing BF% checks tomorrow during Open Gym for the BB Challenge II.  Please bring your entry fee ($5) with you.  Like last year, the winner of the BB Challenge will walk away with prizes, included cash, hence the registration fee.

The Sealfit WOD starts at 9am sharp. I posted the WOD on Wednesday.  Again, this will be an athlete run WOD, with no instruction besides the guy/gal beside you.  Warning: There is a certain (high) level of conditioning needed to take this on.  Have fun.


WOD
Teams of 4 complete for time:
200m Prowler push loaded with entire teams weight (230)
*Members A and B will be pushing prowler 25m, while C and D will OH carry barbells 25m.  Members A and B will then unload weight off of prowler for C and D to complete the following
7-5-3
Thrusters (135/95)
Burpees
*Members will then unload weight from barbell and load on Prowler.  Members A and B will OH carry barbell 25m while C and D push prowler 25m.  Members C and D will then unload weight off of prowler for A and B to complete the following
7-5-3
Thrusters (135/95)
Burpees...

*There will be a total of 8 stops, each at 25m marks, totaling 200m.
Stops 1,2:
7-5-3
Thrusters (135/95)
Burpees

Stops 3,4:
7-5-3
Over Head Squats (135/95)
Bar Hops

Stops 5,6:
7-5-3
Deadlifts (135/95)
Pushups

Stops 7,8:
7-5-3
Push Press (135/95)
Box Jumps

Skill/Strength
Front Squats
10x3 @ 86%

WOD

For time:
50 Wall ball shots (20/14)

25 Toes-to-bar
40 Wall ball shots, (20/14)

20 Toes-to-bar
30 Wall ball shots, (20/14)
15 Toes-to-bar
20 Wall ball shots, (20/14)
10 Toes-to-bar
10 Wall ball shots, (20/14)
5 Toes-to-bar

Lauren and the LVC girls soccer team after their first Crossfit 717 WOD!

WOD:

 800 run
Deadlift 2x5 @ 70% 1RM
800 run
Strict Press 2x5 @ 70% 1RM
800 run
Squat 2x5 @ 70% 1RM
800 run

The scale is with the run distances, no scale on lifts.
L1 Rx
L2 600 run
L3 400 run

After the second run, unload the deadlift weight to get to your strict press weight, that is your rest.

After the third run, place your strict press weight in a squat rack and load to your squat weight. After squats leave the weight & do your last run.