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Alyssa cheering on Kala during a partner WOD

Please bare with us while we workout the final touches of our new website! 

WOD

3 Partners

For Time: 

30 Calorie Row

30 Ground-to-Overhead
30 Box Jumps
30 Pull Ups
30 Burpees
30 Back Squats
30 Toes-to-Bar

500m Row

The first partner will begin with the Calorie Row, once completed they will move onto Pull Ups. The second partner can then begin the Calorie Row. All three will complete the entire workout, but must wait for the partner in front of them to complete each movement before moving on. 

Ronay

Skill/Strength
5x2 Hang Snatch -- technique work
Then...
Backsquats
75% x 3, 80 x 3, 85 x 2, (90x2)2

Post WOD
Tabata Row

WOD
5 Rounds:
10 KB Snatch (R)
10 KB Push Press
20m Prowler Push (inside, loads will vary)
10 KB Snatch (L)
10 KB Push Press

~Rest 30 seconds between rounds

In Hebe's absence (He won't be in today due to his work schedule), we thought we could goof off for a Thursday instead.

So, for today's class, do ANY benchmark WOD you choose.  Pick Karen, pick Cindy, pick Nancy, or pick all three....  It's up to you.  Maybe even go for a spot on the Records Board.  

The coach will be there to help choose one (if you want), give tips, warm ups, etc.  Who knows, the one you do today may be one they pick for a CrossFit Open workout!

The Benchmark Girls
Angie	100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats	For Time Complete all reps of each exercise before moving to the next.
Barbara	20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round.	5 rounds, time each round
Chelsea	5 Pull-ups 10 Push-ups 15 Squats	Each min on the min for 30 min
Cindy	5 Pull-ups 10 Push-ups 15 Squats	As many rounds as possible in 20 min
Diane	Deadlift 225 lbs Handstand push-ups	21-15-9 reps, for time
Elizabeth	Clean 135 lbs Ring Dips	21-15-9 reps, for time
Fran	Thruster 95 lbs Pull-ups	21-15-9 reps, for time
Grace	Clean and Jerk 135 lbs	30 reps for time
Helen	400 meter run 1.5 pood Kettlebell swing x 21 Pull-ups 12 reps	3 rounds for time
Isabel	Snatch 135 pounds	30 reps for time
Jackie	1000 meter row Thruster 45 lbs (50 reps) Pull-ups (30 reps)	For time
Karen	Wall-ball 150 shots	For time
Linda (aka "3 bars of death")	Deadlift 1 1/2 BW Bench BW Clean 3/4 BW	10/9/8/7/6/5/4/3/2/1 rep rounds for time
Mary	5 Handstand push-ups 10 1-legged squats 15 Pull-ups	As many rounds as possible in 20 min
Nancy	400 meter run Overhead squat 95 lbs x 15	5 rounds for time
The New Girls
Annie	Double-unders Sit-ups	50-40-30-20 and 10 rep rounds; for time
Eva	Run 800 meters 2 pood KB swing, 30 reps 30 pullups	5 rounds for time.
Kelly	Run 400 meters 30 box jump, 24 inch box 30 Wall ball shots, 20 pound ball	Five rounds for time
Lynne	Bodyweight bench press (e.g., same amount on bar as you weigh) pullups	5 rounds for max reps. There is NOtime component to this WOD, although some versions Rx the movements as a couplet.
Nicole	Run 400 meters Max rep Pull-ups	As many rounds as possible in 20 minutes. Note number of pull-ups completed for each round.
Amanda	9, 7 and 5 reps of: Muscle-ups Snatches (135/95 lb.)	For Time

Killing the Fat Man: Episode 4

Skill/Strength
Pistol Practice

Post WOD
Deadlift 6x2 @ 85% with 60 seconds rest between sets.

Tabata Row
*Some of you have been getting this in daily!  Keep up the good work.

WOD

EMOM 20
Odd: 2 Squat Cleans or 3 Power Cleans
            *LIII @ 85%, LII @ 80%, LI @ 75% or less
Even: 2 Turkish Get Ups
            *LIII @ 2/1.5, LII @ 1.5/1, LI @ 1/.75 or less
         Pushups
            *LIII ManMaker Walk 10 Steps
              LII @ 10 on Rings
              LI  @ 10


       

SKILL/STRENGTH

10 Minutes - Shoulder Mobility

10x2 Push Press @ 85%


WOD
Rx
4x 3:30 Minute Rounds:
5 Muscle Ups
15 Box Jumps (30/24)
1 Rope Climb
25 Double Unders
AMRAP Toes to Bar

-Rest 1 Minute between rounds.

Final score will be total reps of T2B. Scale any movement if you get to a point of no T2B's.

L2: 
4x 3:30 Minute Rounds:
2 Weighted Chin-Ups / 2 Weighted Dips = 1 MU (10/10 total, +10% BW)
15 Box Jumps (choice)
1 Rope Climb
25 Double Unders/65 Singles
AMRAP Toes to Bar

L1: 
4x 3:30 Minute Rounds:
2 Chin-Ups / 3 Dips or Push Ups (10/15 total)
15 Box Jumps (choice)
1 Rope Climb
25 Double Unders/65 Singles
AMRAP Knees to Elbows, Knees to Chest, L Raise, Laying Toe Touch


CROSSFIT ENDURANCE @ 6:30am

Mile warm-up

200, 400, 600, 800, 600, 400, 200

Rest is 10 seconds per 100

Mile cool down

5k pace

I cannot say enough how PROUD I am of every one who stood up on that platform this past Saturday and lifted.  For some, it was a nerve racking experience, which pushed their comfort levels.  For others, its adrenaline driven pressure brought out the best. You guys blew us away with your intensity, devotion, and attitude.  I'm couldn't be more happy to be surrounded by you all.  We'll be doing it again shortly.  Back to the normally scheduled weightlifting classes this week.

Next stop... the CrossFit Open. 

It starts March 6th.  Sign up.  Not only is it cool to see yourself on the worlds Whiteboard every week, but it gives us a pride and passion as a community every single week.  I want to be a part of it, and we want you to be too.  Join us by registering: 

https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games

Strength

1k Row

Post-WOD

Tabata Row

*You'll begin to see these 3x per week.  It will be a quick finisher for our WODs that will increase your work capacity gradually.  We'll establish a baseline this week, and retest in 6 weeks.  

WOD

3 rounds for time:

10 C2B Pullups

10 Front Squats (165/115)

10 Burpees

Today's Weightlifting Meet n' Eat

We'll begin our meet around 12pm today.  If you want to lift but did not put your name on the sign up sheet, please do so before 11am.  Our idea behind the "eat" portion of this is just finger food.  Nothing fancy, just some energy boosters for the lifters and audience.  

Here is a very quick review of how things are ran:

You get three attempts in the Snatch, followed by three attempts in the Clean & Jerk. At the start of competition, you give the officials your openers for each of the lifts. Your opener should be a relatively easy weight, something you know you can get. Order is essentially broken down by weight on the bar, with broader divisions based on the above mentioned age and weights depending on the size and organization of the meet. Within your weight class, you will certainly be going in order based on bar weight. 

When your name is called, you’ll have 1 minute to lift, and you’ll get a warning at 30 seconds. After completing your opening attempt, you’ll give the judges your next weight. Order will continue to progress by weight on the bar, and if you’re following yourself, you’ll have 2 minutes instead of 1. If you miss an attempt, your options are to either repeat at the same weight, or go up – there no going down in weight! For this reason, choose your attempts wisely. 

Again, for the first, go for a weight you know you can get. for the second, you’ll do something challenging, around your current best. For the third, if you didn’t go for a PR on your second, go for broke here. General guidelines, and when you’re contending for a medal, these rules may very well go out the window.

CrossFit WOD

"Barbara"


Five rounds, *each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

*Traditional "Barbara" is scored by timing each round, attempting to stay consistent throughout all 5 rounds.  In a class setting, this is difficult.  If you wish to use a stop watch or your own watch to time each round, you may.  But, the whiteboard today will show your TOTAL time.


Scaled versions:

“Barbara lite”

Five rounds, each for time of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats

Rest precisely three minutes between each round.

“Barbie”

Five rounds, each for time of:
5 Pull-ups
10 Push-ups
15 Sit-ups
20 Squats

Rest precisely three minutes between each round.

The Professor Hoss

Skill
Goat work

or

Shoulder Prehab.  Try the following:

WOD
5 sets of AMRAP 3 with 1 minute rest between sets:
4 Push Press (145/105 or Scale to 70%)
6 Burpees
8 Backsquats
10 Bar Hops (Over and back = 1)

*Start next set where you left off.  Score is total rounds.

Happy Valentines Day!

CF Endurance WOD


Part 1

EMOM+
1 Kettlebell Clean & Press to each side
2 Prisoner squat (Air squat, with hands clasped behind your head)

At failure drop down one rep scheme and continue until last person finshes. Everyone will finish at the same time.
ex) If I fail at five rounds, I will continue doing four rounds until the last person fails to complete a full round.


3 minute rest

Part 2
1 mile run or 2k row
Then 8 rounds for time
4 power cleans (60-65%)
6 pull ups
200 run or 250 row

Killing the Fat Man: Episode 3

There are 12 people signed up to lift in this Saturdays Mock Meet 'n Eat.  Remember, this is a very low pressure way to show off what you've been working for.  I'll explain everything that morning, from how to warm up for a weightlifting meet, to the rules, to ethics.  Tomorrow (Thursday) will be last weightlifting class before the meet (none on Friday).  

WOD

The "Other" Total

1RM Clean (Squat or Power)

1RM Bench Press

1RM Overhead Squat

*I think after a 30 minute EMOM, we deserve a day just to lift heavy.  Great job yesterday everyone!    

Jen G. making a PR 138lb Snatch look easy!  Dedicating all the time and hard work pays off.   

She is now the first female officially allowed to use Jamie's Eleiko bar!  

SKILL

Flight Simulator
12 Minute to get as far as you can:

Double Unders
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Rules:
1. You must complete each set consecutively before moving onto the next
Example: I must do 5 consecutive double unders without breaking before I can move to 10 double unders. I must do 10 consecutive double unders before I move to 15 double unders etc.
2. You will start over on the set you were attempting if you do not get the desired number consecutively.
Example: If I am on set 25 and I trip on 23 double unders…I will start over and try for 25 again and continue this until I either get 25 consecutive double unders or the time runs out.
3. You must break in between sets
Example: After I complete 5 consecutive double unders, I must come to a complete stop, THEN go to set 10 and so on.
4. There is not modifying!!!!
Example: We are doing double unders today….NO SINGLES can be substituted or counted..so practice!

WOD

EMOM 30: 

2 Handstand Push Ups

6 Kettlebell Swings (1.5/1)

8 Tuck Crunches

Level II: 

2 Push Ups 

6 KB Swing (choice) 

8 Tuck Crunches

Level I: 

2 Push Ups 

4 KB Swing

6 Tuck Crunches

CF Endurance

Mile warm-up w/ some openers
Box 5k
Cool down

This will be used to set repeats and as a baseline for spring racing.

Oly Class tonight and Schedule Changes

Love Saturday mornings

Schedule changes

Most of these changes are additions of Open Gym times.  We can now offer Open Gym from:

M-F *730-9am.  

T/Th 4-530pm

Saturday 11am-1pm

*We turned the 730am class into an Open Gym for the remainder of the Winter.  This will allow us to offer other possibilities between the hours of 730-1130am.  My heads already churning with ideas!!  

The H20 (swim) WOD is now EVERY Tuesday night at 7pm!

These times are subject to change without notice, as we find what works best for all our members and our staff.  

Weightlifting Meet 'n Eat 2/16/13 @ 12pm

The weightlifting classes changed for THIS WEEK ONLY!!  We will be lifting on Monday, Tuesday, and Thursday at 5pm in preparation for this Saturdays Meet 'n Eat.  

Lifters:  Please list your name and weight (in kilo's) on the sign up sheet located beside the log-in computer before Friday night.  

Attendees (and lifters): Make, bake, and grill, any dish you'd like.  Bring a chair or sit on the grass (turf) and watch your friends lift.    

This is being ran solely for the fun of it.  3 lifts in the Snatch and 3 lifts in the Clean & Jerk is all you get!  All participants are grouped in together by weight category.  All weights will be in Kilograms!  

Strength

1RM Thruster

Post-WOD

100 Goodmorning Darlings

WOD

Team of two completes for time:
500m Row
5 Bears Complex (135/95)
400m Row
4 Bears
300m Row
3 Bears
200m Row
2 Bears
100m Row
1 Bear

*You row 500m, I "Bear" 5... we then Switch.... You "Bear" 5, I row 500m.

U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, FL, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan.

He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.

"PHEEZY"

For Time:

Three rounds of:

5 Front Squat (165/115)
18 Pull-ups
5 Deadlift (225/155)
18 Toes-to-bar
5 Push Jerk (165/115)
18 Hand-release push-ups

*Scaling options will be available

Happy Birthday Coach Robinson!  

If you don't know Sean, he's the head coach of the West Shore United Rugby club.  He's a true leader, and a phenomenal mentor to his rugby boys.  He can be seen pushing right beside them through each and every workout for the past 3 years.  Hats off to you Coach, and Happy 44th.  

We will be having some adjustments to the schedule starting on Monday.  As always, we will test run whatever changes made for a month or two.  Feedback, again, as always, is welcome and encouraged.  

Last but not least, Saturday the 16th will be our mock Weightlifting meet.  We will begin shortly after class.  More details will be laid out on Monday.

Skill/Strength
Test:  3x Max Effort Broad Jump.
*Best of three jumps count.

Rack Jerk (behind the neck)
7x1 - Work up to a heavy single


WOD
10 rounds for time:
3 Power Snatches (135/95)
10 Wallballs (20/14)

HAPPY BIRTHDAY Ronay!!!

CROSSFIT ENDURANCE

"Make no doubt, our program is not easy, but we believe the journey is part of making the results more rewarding. Our design is to maximize you as an athlete and to elevate your fitness."

Read more about our CrossFit Endurance training here

Skill

1k Row TT (time trial)

After a warm-up row 1k for AVERAGE WATTS
The average watts will be the floor of the watts generated during the first portion of the WOD. You can go higher, just not lower.

Partner WOD

A.) 800 run
Partners must stay together to the 400 (West Shore Diner sign), then one can go faster on the return 400.

B.)
1    500 row all out
2    Rest
switch
2    500 row all out
1    Rest

Do this until partners row 4k total.

C.) 5 rounds each of:
Power Cleans into a Front squat 5 reps
20 lateral bar hops

Partner 1 does the work and partner 2 rests, then switch.

D.) 500 row each partner

A question was posted on possibly adding more Open Gym times on our Facebook page

CrossFit 717 Facebook

If you don't have a Facebook account, please let one of the coaches know your opinion.  No promise is being made to implement all suggestions, but we will weigh the options and see what we can do.  This is something many of you suggested in our survey, and now, we just need to know what times you would come! 

Skill

Movement review

Post WOD

5x8 bent over rows, Clean grip

5x8 weighted Pullups

WOD

For Time:

30 Squat Cleans (95/65)

30 "Back rack" Thrusters 

(20 Flutter kick penalty if you put the bar down during Thrusters)

3 Rounds of:

-TGU L to standing (1.5/1)

5 Windmills L

20m Overhead KB walk 

Complete TGU to floor

-TGU R to standing

5 Windmills R

20m Overhead KB walk

Complete TGU to floor

*We'll continue our work on unilateral movements from the beginning of the week.  Emphasis is on control and flawless technique.  If you been here since November 2010, you may remember this one!  

Starting this week, the CrossFit H20 (swimming) WOD's will be moved to Tuesdays at 7pm!!  We hope this move will allow more people to get into the pool and get some swim time in.  Also, this is now FREE for any CrossFit 717 members.  Take advantage of an expert swim coach while you can!  

Skill

20 minutes goat work.  Pull out those goal sheets and work on something.  The coaches have been giving out tons of extra work to bring up weak areas.  Use that time today to get some of it done. 

WOD

30-25-20-15-10

Burpees

Box jumps (24/20)

Toes-2-Bar

<Scales>

25-20-15-10 rep rounds of:

Burpees

Box jumps, 20 inch box

Toes to bar

20-15 and 10 rep rounds of:

Burpees

Box jumps,12 inch box

Toes to bar

*Toes to bar progressions

Toes to bar legs straight no kip

Toes to bar legs straight kipped

Toes to bar legs slightly bent no kip

Toes to bar legs slightly bent kipped

Toes to bar legs extremely bent kipped

Toes near bar

Toes nowhere near bar

Can’t even move toes in the direction of the bar

Knees above parallel

Knees below parallel

Knees barely move

I’m trying to move my knees up, REALLY, but it looks like I’m just hanging here

I can’t hang on the bar so I’m laying on the ground rolling my legs up towards my head

*Courtesy of Brand-X

**Sub in tuck-crunches if the bottom three are a reality.  

CF Endurance

Warm Up: Easy 1 Mile 

4 Mile Indian Run
*Instructions on how to run the workout will be given to each individual runner during class.

Killing the Fatman: Episode 2

Strength
Backsquat
5x5 across @ 85%

Post WOD
4x15 rear delt band work
4x15 Hang Muscle Snatch (use bar only)

WOD
Complete 3 rounds for time:

10 KB Swings - 2/1.5
10 Squats with KB in rack position - right
25 yard One Arm Farmer Walk with KB in rack position - right
10 KB Swings
10 Squats with KB in rack position - left
25 yard One Arm Farmer Walk with KB in rack position - left
*Rest 45 seconds between rounds

**Courtesy of CrossFit Football

Happy Birthday Lynds! 

WOD

Team of 2...