Open WOD 12.4

Will be Saturdays WOD, so if you can't make it in today at 5, please plan on making it to class tomorrow or Sunday during open gym.

ExerciseCenter - Outlaw Strategy 12.4 from Rudy Nielsen on Vimeo.

Skill/Strength
Bench
6-5-3-3-3-3-3

WOD
5 Rounds for time:
15 Clapping Pushups
400m Run
1 rope climb

Crossfit Games Open WOD 12.4

 As many rounds as possible in 12 minutes:

150 Wallsballs

90 DU's

30 Muscle Ups

 

Open athletes: Come in today and work some strength and flexibility.  You'll be feeling this one for a couple days.

Skill/Strength
Prowler Push 5x50m (after wod)

WOD
AMRAP 16 minutes:
8 Thrusters (115/75)
10 Burpee Box Jumps
Small block walk with plate OH

Piper (Kara's dog) after Open WOD 12.1

Skill/Strength
Hang Power Snatch
3-3-3-3-3-3-3 heavy as possible

WOD
3-6-9-12-9-6-3 of:

HSPU
T2B
Back Squats (75% of bodyweight)

Skill/Strength
Take 15 minutes to establish a 1RM Jerk
then
5x5 Push Press heaviest possible w/ 60 seconds rest


WOD
7 rounds for time:
100m Shuttle Sprint
7 Deadlifts (275/185)
Rest 1 minute between rounds

 

Thanks to Mike for coming out this Saturday and putting on a great clinic.  I think we'll see a large improvement in our lifts pretty fast.  Dan Healy Clean and Jerked over 200lbs for the first time without even knowing 215 was on the bar!  The next meet is this May in NJ, so break out that singlet.

Skill/Strength

Minute 1: 1 KB swing/1 burpee  

Minute 2: 2 KB swings/2 burpees

Minute 3: 3 KB swings/3 burpees

and so on...  

Once you cannot achieve all the reps prescribed for that minute, the workout is over, and you immediately hit a 400m run.

WOD

With a partner, 6 rounds (3 each) for time:

One partner works while the other rests

5 Squat cleans @ 60-70% 1RM Clean

10 Pullups

200m Row

Olympic Lifting Clinic

With Coach Mike Mckenna

Today, from 10am until 2pm.

We will be covering the Olympic lifts and Atlas stones.

Please arrive on time and ready to go.  If you're a member of Crossfit 717, please RSVP your spot on Zenplanner.  If your visiting us, please come in 10 minutes early to sign the waivers and pay the drop in fee. 

Crossfit Open 12.3

If you would like to get it done today, I will be there to open the doors at 830am.  We can judge the Open WOD until the clinic starts at 10am.

Crossfit Games Open WOD 12.3

Judges will be available today at 5pm, tomorrow morning at 830-10am, and during Open Gym on Sunday.  

Mike McKenna's Olympic Lifting Clinic

Tomorrow from 10am-2pm.  Please remember to sign up on Zenplanner.

Remember, NO Beginner or regularly scheduled Crossfit classes tomorrow.

Skill
Muscle -Ups and progressions

WOD
"Annie"
 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

 

WOD 12.3 was announced yesterday

Check rules and description out here

AMRAP 18

15 Box jumps (M 24" box / F 20" box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar

Skill/Strength

Barbell TGU

WOD

5 Rounds:

3 TGU's L (1.5/1)

3 TGU's R

20 KB swings

80m Farmers Carry

Skill/Strength
40 yard dash

(530am class: fastest 500m Row)

WOD
For Time:
150 Pushups

If you rest in any position besides a strict plank, both hands on floor, arms locked out, you must run 50 meters before resuming your Pushups.  50 meter penalty is issued for any kipping, down-dog or cobra resting, changing of foot or hand positions, shaking out arms, chest resting on ground, head bobbing, dropping to knees, not getting full range of motion. 

Full range of motion is body in strict plank, feet no more than 1 foot apart.  Start with arms fully locked out.  Athletes hands cannot be placed wider than 2" outside shoulder width.  Athletes lower body in strict plank until chest and hips touch the ground, and immediately return in a strict plank until elbows are fully locked out.  There is NO hand release at the bottom of the pushup.

 

Congratulations to the Better Body Challenge Winners!!!!

1st place: Michael Davis and Jamie Blessing

2nd place: Todd Shirley and Wendy Decker

3rd place: Andy McClelland and Courtney Nickel

Mike Mckenna's Olympic Lifting Clinic

This Saturday, from 10am-2pm.  This will replace all Beginner and Crossfit Classes.  Think of this as a 4 hour class.  We will be going through Cleans, Jerks, and Snatches,  as well as Strongman stones.  This is FREE for our members.  Any guests are welcome to attend for the regular drop in fee.

Skill

Max Height Box Jump

WOD

For Time:

50 T2B

40 Box Jumps at 30/24

30 Bar Facing Burpees

20 Sumo DLHP (95/65)

10 OH Squats

On February 29th of a leap year, it's traditional in Ireland for a woman to propose to the man.  It's just my luck that I have a girl crazy enough to do it.  Well, if you know how stubborn I am, you'd know my answer.  

No... We're not Irish.
 

So, I ran out the next day and bought her an engagement ring to do it the right way.

Out of all the happiness this Box has brought into my life, there's nothing that compares to finding her.
  We're looking to get married May 2013.

 

So, to our big Crossfit 717 family,

We hope to see you there!

Daniel Dutcavich & Jamie Chrispen

Skill
5x Complex
Power Clean x1
Front Squat x3
Push/Split Jerk x1
*work up to 80% of your 1RM Jerk.

WOD

“CLEANING UP FRANS CHEST”
21-15-9
Squat Clean Thrusters (115/85)
(Athletes are not allowed to Power Clean to a Front Squat)
Chest-to-bar Pullups

*courtesy of Garage Games 2012

Games Open 12.2

Hobbit will be staying after the 11am class this morning to judge anyone who still needs to get in their 12.2 WOD.

Skill/Strength

Touch-and-go DL's

3-3-3-3-3

Work up to 80% 1RM.

WOD

For Time:

21 DL's (225/165)

50 Bar hops

15 DL's

50 Bar hops

9 DL's

50 Bar hops

 

CF Games Open 12.2

We reopened the 5pm classes on Friday for the Open athletes.  Only competitors can actually work out, but, everyone support is appreciated.  If you have some time on your hands, come on by and cheer them on.  Good luck today everyone!!!

   

Committed Club for February 2012

Erik Anderson(19)

Stephanie Cesare(17)

Mike Chismar (16)

Chris Daily (19)

Christopher Davis(20)

Jen Eby(19)

Tony Fiore(23)

Daniel Healy (20)

Chris LaMarco (20)

Isaac Levine (20)

Timothy Merichko(17)

Alyssa Miller (16)

Courtney Nickel(20)

Malavika Ruprell(16)

Nina Scheifflee (19)

Todd Shirley (20)

Sandra Strobel (24)

Debbie Yahnke (16)

Anyone submitted into the Committed Club will have a half hour personal training session on the house at their disposal to use during the following month with their coach of choice.  You can give your training session to another needy athlete if you'd like, but please arrange that with the coach.

If a group of athletes would like to work together, we will accommodate by allotting an hour plus more coaches. 

The slate is clean for the following month!  So if you made it for February, keep it up in March.  If you didn't, remember to: 

1st) RSVP your class

2) Sign in upon entering that door

3) come more than 15 days per month

Skill/Strength

6x30 seconds Front Rack Hold

(start at 50% bodyweight and progress evenly to 2-2.5 times bodyweight by 6th set.  Rest as needed between rounds)

WOD

"Nancy"

5 Rounds for time of:

400m Run

15 OH squats (95/65)

CF Games Open WOD 12.2 released!

As Many Reps as Possible in 10 Minutes.

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

Check out the Games website for more details. 

This Friday will be an "Open Only" class at 5pm.  If you have special requests, please go to the Facebook group page to see when Jason K. will be available.   

Skill

5 Rounds of:

20 dbl unders

5 butterfly pullups

WOD

For time:

10 Pullups

20 Ball slams

30 KB swings (1.5/1)

40 Box Jumps

100 Double Unders

40 Box Jumps

30 KB swings (1.5/1)

20 Ball slams

10 Pullups

WOD

The "Other" Total

1RM Clean

1RM Bench

1RM OH Squat

CF Games Open

WOD 2 will be released tonight!  Check the CF Games website around 8pm. 

BB Challenge

Sean has posted a new article in his blog.

Check out: The next 30 days, Part 2

on Station 717

Congrats to Fiore for getting his first Muscle-Up yesterday.  He came in the morning determined to get one before he left.  He's an outstanding athlete, and after the BB Challenge, set defined goals with concrete dates.  Yesterday was his day to cross one off the list, and he did it easily.  

Focus on a weakness, have confidence in your abilities, and make it happen through practice and dedication.  Great job Fiore!!

Skill/Strength

10 Sledgehammer swings 

5x5 each side

25m Prowler push between sets (6-45's, 4-45's)

WOD

AMRAP 18

10 T2B

3 Tire flips

Wall Climb

400m Run

Coming this May

As Promised...

We'd like to introduce the new Crossfit 717!!

7000sqft of Wod'n bliss.  Locker room with showers. A gigantic parking lot.  Awesomeness included.

Just a short walk up our favorite hill to Market Street.  You guys asked for more room, so here it is.  Thank you for making this possible!  The community we have here is unbelievable, and you guys deserve the best.

CF Games Open

One week and one mean WOD to start the Open has passed.  22 of you guys put up fantastic scores.  Currently, Kara is 13th out of over 1700 female competitors in the Mid-atlantic region!!!  Travis and Kelly are tied for 64th.  The top 60 Men and Women and top 30 teams make it to the Regionals!  The Crossfit 717 team is currently 29th in the region.

Keep up the good work everyone.  Again, tap Jason K. on the back the next time you see him for managing everything so well.  Thanks again Jay.

New Certs

Can you spot our guy at the CF Level 1 Certification?

(Yeah he's wearing pink, but he cooks a mean prime rib!)

Congrats Bob G!!

Also, Dan got his USAW Level 1 Coaching Cert.  Who's ready to Snatch something?

BB Challenge

Remember to vote for the top Guy and Gal.  Submissions will be taken until this Saturday, and winners announced on Monday, 5 March.

Best of the Box
This week:  Unbroken Double unders

Strength

Strict weighted pullups

Strict weighted ring dips

10-8-6-4-2-1

WOD

3 rounds for time:

12 KB Power Snatches R (2/1.5)

6 mountain Climber pullups

12 KB Snatches L

6 Ring Dips

*Rx+ Muscle-Up into 1st ring dip.

 

 Maria has a great start to the Crossfit Games Open.  She grinded out 106 Burpees in 7 minutes!!!

2012 Crossfit Open: What to expect.

The deadline for submitting your score is tomorrow at 9pm.  It's still not too late to sign up!!  Please contact Jason Kofmehl on Facebook after you registered.  He'll be in the box this weekend as well.

I know everyone asked for more legs this week, so here ya go.  The box is has been looking stronger than ever.  Keep at it!

Skill/Strength

Box step-ups with loaded barbell @ 25%, 50%, or 75% of bodyweight

5-5-5-3-3 each leg

WOD

Football Gone Bad
3 one minute rounds for time:
  1. DB Thrusters 45 lbs (sub in barbell with 95/65)
  2. Box Jumps 20" box
  3. Push Ups
  4. Double Unders
  5. Calorie Row
*Rest 1 minute between rounds
**In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

 Crossfit Open

We have decided to nominate Jason Kofmehl as our Crossfit Games Open Affiliate Manager (long title) for Crossfit 717.  He will have the final say on judging, submitting scores, and organizing athletes and events.

Jay has showed his loyalty and dedication time and time again to not only Crossfit 717, but to every one of its athletes.  He's extremely meticulous, thorough, and devoted, and can assure a successful Crossfit Open season for us.  We know he'll do a great job.  Thanks Jason for taking this on!!

It's still not too late to join.  Jason can walk you through any questions you have.  He already has a FB group going for our Open Athletes.  You have until Sunday to compete against the rest of the world.  Why are you holding back?

Starting next week, we will be hosting an "Open Only" class at 5pm on Fridays.  This class is ONLY for the open athletes.  More to come.

 Better Body Challenge

The Better Body Challenge result are finally done.  Thanks to Jamie Chrispen and Hobbs for making this whole event possible!  Congratulations to all the athletes that fulfilled all the requirements!!

The spreadsheet with all the results and pictures will be available in the box.  We won't advertise your final results to the world without your permission, but everyone should be really proud of themselves.

Remember, the top three men and women walk away with prizes.  You are the judges.  We'll be taking votes until next Friday, when the winner will be announced.  Leave your votes in the "Best of the Box" mailbox, with your name on the bottom.  Votes will be kept confidential. You can only vote if you participated.

Last but not least....

Keep Aldo in your thoughts today as he's going into surgery to get his knee scoped.  Good luck man, you'll be back in the squat in no time.

Skill
Muscle Ups (take two)

WOD
"Grace" or "Isabel"

The Crossfit Games Open is now officially under way!!

The first Open WOD was released yesterday, and you have until Sunday to submit your results. 

WOD 1

As many burpees as possible in 7 minutes

a complete description can be found here.

It's not too late to enter.  Get over to http://games.crossfit.com/ and register!

Skill

Muscle-Ups

WOD

5 Rounds For Time:
200 Meter Run
20 Pull Ups
200 Meter Run
20 Push Ups
200 Meter Run
20 Sit Ups
200 Meter Run
20 Squats