We'll be keeping this at the top for the next couple days:

The holiday schedule:
Thanksgiving- 8am Crossfit class (all levels)
                        9am-10am Open Gym
Black Friday- 8am Beginner class
                       9am Crossfit class
Saturday- Normal schedule

Current members- Please remember to sign up on Zenplanner early.  You are allowed to bring one family member free of charge on Thanksgiving, but please email us if you plan on bringing someone.

Visiting Crossfitters- Please email us prior to dropping in.  Include your experience level with Crossfit and the class time you would like to attend.  Drop in fee applies.

Jen, there's no wall!!  We still love you!

With the best meal of the year coming up, here are some quick tips on how to handle the Thanksgiving feast.

 -Eat a small breakfast- This should be your post-workout meal, while you're in a calorie deficit.  If you plan on eating at noon, your biggest meal the day before should be at noon.  Dinner that night should be about 1/2 the calorie content of your lunch that day.  Thanksgiving day breakfast should be around 1/8-1/4 of the calories.  Something thats enough to get you through the workout.  Questions about this?  Ask in the comment section...

-Drink water.  Lots of water.  Start early in the morning, and all the way up to the big meal.  We all know that satiation is key on Thanksgiving.  We won't leave that table until we're full.  It's expected.  Drinking tons of water all morning will get you there quicker, with less actual calories that you will be rowing off until January.

-Take 20 minutes or more to finish your plate!  Seriously! Take. your. time.  Slow down, and enjoy what you're eating.  Actually talk to that annoying aunt, and listen to your crazy uncles story.  You will achieve fullness, don't worry. Why rush it? 

-Go heavy on the Turkey.  Yes, we're a bunch of carnivorous Paleo freaks at 717.  Pile the plate with the dark and white meat, and then add a spoonful of the extras.  Yes... a spoon full.  Meanwhile, still drinking water. 

-Go ahead and eat that desert.  If you follow the above rules, you'll be too full to have half the pie.  Challenge yourself to only one piece of your favorite, or 1/3 of each choice.

-Have some advice?  Tell us all in the comments section.  Even better, tell your family and friends, because ultimately, this is what Thanksgiving is about.

We hope everyone safe travels, good eats, and a Happy Thanksgiving.

P.S. Anyone that doesn't have family in the Harrisburg area is more than welcome to come over Dan's (the coach, don't show up at Healy's)



WOD

1. Max reps Pull-ups

2. DL 3-3-3-3-3 @ 85% of 1RM

3. 50 Burpees for time

We'll be keeping this at the top for the next couple days:

The holiday schedule:
Thanksgiving- 8am Crossfit class (all levels)
                        9am-10am Open Gym
Black Friday- 8am Beginner class
                       9am Crossfit class
Saturday- Normal schedule

Current members- Please remember to sign up on Zenplanner early.  You are allowed to bring one family member free of charge on Thanksgiving,but please email us if you plan on bringing someone.

Visiting Crossfitters- Please email us prior to dropping in.  Include your experience level with Crossfit and the class time you would like to attend.  Drop in fee applies.

 

Strength

OHS 5-5-5-5-5

WOD

3 rounds for time:

5 HSPU, 10 T2B, 15 KBS, 20 Box Jumps, 25 Double Unders

The holiday schedule:
Thanksgiving- 8am Crossfit class (all levels)
                        9am-10am Open Gym
Black Friday- 8am Beginner class
                       9am Crossfit class
Saturday- Normal schedule

Current members- Please remember to sign up on Zenplanner early.  You are allowed to bring one family member free of charge on Thanksgiving,but please email us if you plan on bringing someone.
*I revised the schedule Sunday night.  If you had already signed up, please go back in an register again.  Sorry for the inconvenience.


Visiting Crossfitters- Please email us prior to dropping in.  Include your experience level with Crossfit and the class time you would like to attend.  Drop in fee applies.  

Just to let you everyone know, the Box raised over $300 from the Grace T-shirt and bracelet sale!  We'll be sending the check into the Susan G. Komen foundation this week.  A huge thank you goes out to everyone that helped support this.  We still have some shirts left over if you want to grab an extra or one for a friend. 

WOD
Crossfit total
1 rep max of:
-Backsquat
-Strict press
-Deadlift

*In that order.  I will start posting the Rx'd weight with a scaling option using a percentage of your 1rm.  This is an important number to know, and will take all the guess work out.  If you can't make it today, please try to accomplish it this week.  In the near future we will do this with Cleans, Snatch, Push Jerk, and Front Squat.

Strength
25 meter low bar prowler pushes x5

WOD

4 RFT:
400 meter run
10 cross chops (per side)
10 ring dips
3 tire flips

 

WOD

Karen

For Time:

150 Wallballs

We had tons of requests to move the 80's WOD to another date.  We're going to postpone it until after Thanksgiving.  Sorry to Weller, I know he already had his cut off jeans shorts out and ready to go.

Normal class times for Friday.

 

WOD

Complete 4 rounds:

5 Deadlifts @ body weight
100 meter shuttle run
5 Deadlifts @ body weight
100 meter shuttle run

*Rest 30 seconds between efforts
*For shutle run, set a mark at 50 meters. Sprint to the mark, touch and sprint back.

This Friday. 6pm.  

Crossfit 717 is going to be gettin footloose with our first (and probably last) 80's themed WOD!

 Everybody needs to don their best eighties outfits and get ready to workout to the killer sounds of the era best known for Reagan, Hair Metal, and Patrick Swayze's sweet roundhouse kick.  Everyone is invited.  Be there or be square!!

-Hobbit

SKILL
Butterfly pullups 

On the minute for 10 minutes:
Do a set number of the pullup variation you need to practice every minute
If your good at kipping, do 10 Butterfly.  Good at Butterfly? Do 10n deadhang, weighted chin up, or 4 Muscle ups.


WOD
For Time:


500m Row
25 Situps
20 KB Swings (1.5pood/1)
15 Thrusters (105/75)
10 Pullups
40 Double unders
10 Pullups
15 Thrusters (105/75)
20 KB Swings (1.5pood/1)
25 situps
500m Row

Check out 717 for an awesome write up about the Hopper weekends events.

Here is Kelly in the final workout on Sunday.  Only the top 10 men and women were allowed to compete!

The weight used was 135 for the entire WOD.  After 4 WODs in a little over 24 hours, your body is pretty beat up.  He did an outstanding job.  We're proud of you Kelly!

Look for this workout this week if the rain holds up!

The video may not be entirely work/children safe.  This video is full of screaming and yelling, cursing and moaning.  So turn down the volume if your around other people.

Strength

Backsquat 

3 sets of 8 at 70% 1rm

WOD

AMRAP in 10 min. of:
7 Push Presses 135 lbs
7 Push Ups
7 Box Jumps 20"

After WOD, do 2 sets of 10 GHD situps and 10 T2B

Check out "Beyond the Athlete: Susie Duke" on Crossfit 717's social blog, Station 717.

We have some amazing photos and videos from the Hopper challenge this weekend.  The team held in strong and will be coming back stronger next year.  Congrats to Kelly for making it to the final WOD, which only allowed the top ten Men and Women to compete.  Incredible weekend. 

Thanks to all of you that came out to support.  We couldn't have done it without you!

WOD

Mid-atlantic Hopper WOD 1

AMRAP in 7 minutes of:

7 Hang squat snatches (95/65)

7 full squat cleans (95/65)

75 foot OH walking lunge (45/25)

Reminder

There is no 11am class today, and no open gym tomorrow.  All the staff is either at the Mid-atlantic Hopper in Baltimore, or eager to get down there.  If you have a chance to come down, the WODs start off at 8am and last until around 5pm today, and 9am-3pm tomorrow.  Wish us luck!

http://www.midatlantichopper.com/

 

Strength

Back Squat 

3-3-3-3-3 @ 85- 90% 1RM

WOD

5  AMRAPs in 3 mins of:

3 Thrusters (95, 65)

6 Box jumps (24,20)

8 KBS (1.5/1)

rest 1 min between AMRAPs

The Staff at CrossFit 717 would like to say "Thank you" to all our military personnel, active, retired, & future (yeah Kelsey & Kyle), and to all those that wear or have ever served.  We wouldn't be able to do what we do if you guys didn't do what you do.  Happy Veteran's Day!! 

WOD

"Tabata  This"

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.

Schedule Change for this weekend!

Saturday: 9am and 10am classes only

Sunday: No open Gym

We're hoping to free up time for the coaching staff and all of you to make it down to Baltimore to help cheer on Kelly, Sean, Jason.K, Matt G., Jamie, and Jenn while they compete in the Hopper. 

Strength

Behind the neck Jerk 

 2-2-2-2-2 

 
WOD 
15-12-9 of:  
Power snatch (115/80 or 60-65% of 1RM)
Wallballs (20/14)
400m Run

 

WOD
5 RFT of: 10 Power Cleans (135, 95), 10 Burpees

WOD
21-15-9 OHS (95,65)
Box Jumps (24/20)

then...

Run 800-200-600-200-400-200 (rest 2 min between runs)

*this is not a jogging session

Big weekend for Crossfit 717 coming up!  Sean, Jason K., Matt G., Jamie C., and Jen will be going down to compete in the team events.  Kelly is flying solo and will be destroying the Mens Individual Comp.  If you'd like to come down for a day or the entire weekend to cheer them on and show support, check out

http://www.midatlantichopper.com/event-details/

WOD

"Bradshaw"

10 Rounds for Time:

3 HSPU

6 DL  (225/155)

12 Pullups

24 DU's

*30 minute time cap

Skill
KB snatches

WOD
AMRAP in 20 of: 
20 KB Snatches (53,35)- 10/arm
15 pull-ups
10 ring dips

Strength
Bench Press
4-4-4-4 @ 80% 1RM

WOD
3 Rounds for time:
10 DL (275/185) or 75% of 1RM
50 DU's

Strength
Back Squat 5x5

WOD
21-15-9
C2B pullups
KBS 1.5/1

Skill
Turkish getups with KB or Barbell.
2-2-2-1-1-1-1rm

WOD
3 RFT of: 250m Row, 10 Burpees, 5 Front Squat (185, 135)

Sean lined up an awesome Crossfit Games competitor and celebrity interview. "Beyond the Athlete: Miranda Oldroyd".  Check it out on Station 717!!

Skill/Strength
Take 15-20 minutes to establish a 1RM Snatch

WOD
21-15-9
Power Snatches at 65% of 1RM
Box Jumps

*Go taller than normal for your box jumps or hold dumbells in each hand.
** Focus more on form and explosiveness rather than time.