LATEST NEWS

717'rs,

Please do your best to observe the following: MAKE SURE you use our online scheduler to sign up for morning classes. *The 7:30am morning classes will now start at 8am*. If our coaches do not see anyone signed up for the morning, they will not show up. This is due to their other work schedules (i.e. Aldo often works through the night - if there are CF'rs signed up, awesome. If not, he has shown up after working all night, with noone showing up for a WOD). Thanks in advance for doing your best to observe this!

Also, on Tuesday and Thursday mornings, the On-Ramp classes are now CrossFit classes only. On-rampers that want to come in the morning can still come at 9am on Tuesdays and Thursdays if they wish.  Pleas sign up!!

On-Rampers: Please MAKE SURE you also use the online scheduler to sign up for our evening on-ramps. This is to ensure we have the appropriate number of trainers for the group, so you can get the attention you deserve while learning.

We haven't been as strict with asking our CrossFitters to use the scheduler for the evening CrossFit classes. This is because not as much one-on-one attention is needed, as you have demonstrated competency in the movements and skills. Please try to use the scheduler as well.

Thanks everyone! Have a great day and great workout today!

WOD Thursday, January 6th, 2011

Clean and Jerk
5,5,3,3,2,2

Front Squat
5,5,3,3,2,2

Rest 3-5min.

Then:
Double Unders: 30sec.on/20sec.off for 10 cycles.

Record Loads and Total DU’s to comments.

WOD

For Time:


21-15-9 of:


Overhead Squats (95/65)
Burpees
KTE


Scale load as needed on overhead squats.

Below: 717'rs in the midst of "Helen". Helen seems nice at first glance, but has a mean streak in her.

Thanks Ron!

717'rs - you may notice that our training bars have been fixed. When you see Ron (Baer) around the box, give him a thank you - he came in recently and fixed them all. Thanks Ron! from all of us here at 717!

WOD

"Helen"


3 Rounds for Time Of:


400m Run
21 KB Swings (1.5 pood)
12 Pull-Ups


"I'm a great believer in luck. And I find the harder I work, the more I have of it". - Thomas Jefferson

Above: A nice overhead box squat by Kristen.

8am Start time tomorrow!!

Our first class will be at 8am tomorrow.

WOD

CrossFit Total

Back Squat 1 rep

Shoulder Press 1 rep
Deadlift 1 rep

Work up to your 1 RM in each of the above lifts. Your goal is to achieve this within 7-8 sets for each lift.

If not comfortable attempting a true 1 RM, scale to performing a 2 RM or 3 RM for each lift.

Below: Pics from the Open Gym on New's Year's Day. Great job to everyone who came out! I think everyone had a fun and productive start to the New Year! Let's keep that work rollin' on through the rest of the year.

HAPPY NEW YEAR 717!

For anyone interested, remember - today is OPEN GYM from 1-5pm. Paul will be there during those hours to just hang out and supervise, coach, design a WOD, whatever. Hope to see you there.

Also just a heads up - our hours may be changing slightly starting in January (mainly the morning times - pm times will likely remain the same or only slight adjustments), due to Danny Boy starting college full-time (I mean, come on, all that book learnin' - who wants an education anyway?). Just kidding - great job and good luck Dan - do us proud. Don't worry -Dan will still be coaching often, but we wanted to give you a heads up for some changes - more to come in the next day or two.

HAPPY NEW YEAR! Start planning for all those New Year goals!

Below: Look who stopped by yesterday - great to see you Hudson! Best wishes for a strong recovery!

New Year's Eve Times

CrossFit Classes will be at 9am and 10am. Then closed for the remainder of the day.

We will have an OPEN GYM on New Year's Day from 1pm-5pm. No morning classes will be held. Just the Open Gym.

Happy New Year 717!

WOD

Welcome 2011

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

New Year's Day: OPEN GYM 1pm-5pm

717'rs: Paul will be at the box from 1pm-5pm on New Year's day (Saturday). It will be an open gym - meaning you can show up and feel free to do a WOD on your own, work on some weaknesses or skills, or have Paul design a WOD for you on the spot. Whatever you want to do. Come on in and have some fun. Maybe work off some of the previous night's festivities. And if we don't see you before then: HAPPY NEW YEAR!

WOD

Burpee-Thruster Day


At the top of every minute, perform 5 burpees.
Immediately perform as many thrusters as you can for the remainder of the minute.
Record the number of minutes it takes you to reach 100 thrusters.


Thruster Weight: Males - 100lb.
                         Females - 50lb.


Scale total number of thrusters (i.e. 75 or 50) before scaling load.

Question of the Day: An appropriate caption for the above pic of Aldo would be......???

Below: Aldo bangin' out some pull-ups during "Barbara".

WOD

“Barbara”

5 rounds each for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely 3 minutes between rounds.

Post time for each round to comments section.

"Do or do not. There is no try." - ???

WOD

“Elizabeth”

21-15-9 reps, for time:
Clean 135 lbs
Ring Dips

The clean as Rx should be a squat clean. If you're not quite there yet, then power clean.

"Failure defeats losers, failure inspires winners."
- Robert T. Kiyosaki

WOD

AMRAP 20 minutes

3 Back Squats (5RM Load)
6 Strict Press (8-10RM Load)
9 Flutter Kicks (each leg)
12 Strict Pull-Ups

"Christmas is a necessity.  There has to be at least one day of the year to remind us that we're here for something else besides ourselves." - Eric Sevareid


Even Santa does KB swings.........

Rest Day!

Or do a fun activity or sport. Tomorrow we begin to work off all the goodies we ate over Christmas!

Question: What is the meaning of Christmas to you?

Merry Christmas!!

Merry Christmas to all from the Coaches: Aldo, Dan, & Paul!!

Holiday WOD

"Twelve Days of Christmas"

For Time:

1-Power clean (135)
2-Push Jerks (135)
3-Deadlfts (135)
4-Handstand Push-ups
5-Ring Dips
6-Pull-ups
7-Burpees
8-KB Swings (1.5 pood)
9-Sit-ups
10-Box jumps (24")
11-Sumo Deadlft High Pulls (95)
12-Thrusters (95)

Done just like the song, start with 1 PC, then 2 PJ-1 PC, 3 DL-2 PJ-1 PC, 4 HSPU-3 DL-2 PJ-1 PC, etc.

WOD

Work up to 3RM of the following in any order:

Bench Press
Snatch Grip Deadlift

Should reach your 3RM with 7-8 sets.

Then:
Tabata Calorie Row (accumulate as many calories as possible)

Karin, Kristen A, & Jason U.

Rich, Jason U., & Tim M.

Holiday Hours

Attention all CF 717ers:  Here are our Christmas and New Year's Hours-

12/24 Christmas Eve- 9am Team WOD only
12/25 Christmas- Closed
12/31 New Year's Eve- 9am & 10am CrossFit classes
1/1/11 New Year's Day- 10am WOD.