I'm Thankful For......

I am thankful for:
1. My Wife
2. My Family and Friends
3. My new CrossFit Family that inspires me. I am lucky to be part of a group such as you all. We all bring something to the table that makes 717 special. Everyone enjoy your Thanksgiving! Keep pushing each other!

Paul

"If you fall down 9 times, you better get up 10." - PE

WOD

For Time:


3 Deadlift 225lb.
5 Rope Ascents
6 Deadlift 225lb.
4 Rope Ascents
9 Deadlift 225lb.
3 Rope Ascents
12 Deadlift 225lb.
2 Rope Ascents
15 Deadlift 225lb.
1 Rope Ascent


Scale deadlift weight up as able or down as needed (should use approx. your 15 RM).
Substitute pull-ups on the rings, weighted pull-ups, or towel pull-ups for rope ascents if upper body strength is a limiting factor.


"There's always free cheese in the mouse traps, but the mice there ain't happy." - Unknown

ALSO:

SCHEDULE CHANGE AS OF MONDAY, NOVEMBER 29

On Tuesdays and Thursdays our 5:30pm On-Ramp Class Time will become a regular CrossFit WOD Class. The 4:30pm CrossFit Class Time will be dropped as of now. Any questions, just holler.

Kelly & Chris M

Chris B & Scott B tackle "the Hill"

Congrats to Deb on her first WOD as Rx'd!

WOD

For Time:

Run 1 mile
AMRAP 10 minutes of:
     10 Wall Ball Shots (20/14)
     10 Abmat Sit-ups
     10 Good Mornings
Run 1 mile

Scale Distances and Time as Needed.

Scale-Up Option: GHD Sit-ups and GHD Back Extensions instead of Abmat and Good Mornings.

Question: What are you thankful for this year?

Dave T, Chris W, Jason U & Kristen F

Hudson, Shane, Scott K, & Tim M

Chris M, Alan,  & Scott B.

THANKSGIVING HOLIDAY HOURS

Our hours for the Thanksgiving holiday will be:

Thursday (Thanksgiving Day): 7:30am and 9am CrossFit Classes
Friday (Black Friday): 7:30am and 9am CrossFit Classes
Saturday: Regular Hours

Everyone come out, enjoy a special workout for the Thanksgiving Holiday, and spend a little time celebrating Thanksgiving with your CrossFit Family!

Question for the Week: What are you thankful for? Post responses in the comments section.

WOD

"Pays to Be a Winner"


Starting at Right side of Gym, perform in this order for time:


2 HSPU
1 Bear Complex (155lb.)
Carry the Bar in the Front Rack Position to the Pull-Up Bars
10 CTB Pull-Ups
10 Burpee Box Jumps
Power Clean the Bar and Walk Back to Start


Repeat 5 Rounds. No Rest in Between Rounds. Scale Loads Appropriately.


First Place = 1 Bear Complex
Add 2 Reps Bear Complex for each place after 1st (i.e. 2nd place = 3, 3rd place = 5, etc.)

2 Great Quotes from Winston Churchill:
"Success consists of going from failure to failure without loss of enthsiasm."

Woman: "Sir, you are drunk."
Churchill: "Madam, you are ugly. In the morning, I shall be sober."

On-rampers Larry K, Ron B, Tiffany, & Erin going through the Bear Complex

On Rampers Stephen, Mike, Ed & Nancy doing the Bear.

REST DAY

Rest, or do something fun - go for a hike or walk, swim, play a sport. Have an awesome day!

Scott K, Dave T, & Jason K

Hudson & Jason K

WOD

"Man-Maker"


For Time:


3 Rope Ascents
20 Thrusters (135lb.)
20 Pull-Ups
20 Overhead Lunges (45lb.)
20 KB Clean and Press R (1.5/1 pood)
20 KB Clean and Press L (1.5/1 pood)
50 Wall Ball Shots (10ft.)
Run 250m Carrying Med Ball


"Life has no limitations except the ones you make." - Les Brown


Question: Chocolate, or Vanilla?

Dave T

Dan coaching Jason K and Jared

WOD

For Time:

Row 800m

5 Rounds of:
6 SDHP (135/95)
10 Ring Dips

Row 800m

"A man’s success should be measured not so much by the position he has reached as by the obstacles which he has overcome." - Booker T. Washington.

WOD

5 Rounds of:

10 Back Squats (50%/33%BW)
Sprint 100m
10 Burpees

Time each round, resting 2 minutes in between each.
5 Burpee-Pullup penalty at end of WOD for each round that is >5sec. of the 1st round.

"The very existence of flame-throwers proves that some time, somewhere, someone said to themselves, You know, I want to set those people over there on fire, but I'm just not close enough to get the job done." - George Carlin

Question: What's a favorite funny quote of yours?

WOD

"King Kong"

3 Rounds for Time of:

1 Deadlift (455lb.)
2 Muscle-Ups
3 Squat Cleans (255lb.)
4 HSPU

Notes: Most or all of us will likely need to scale the loads with this WOD, and maybe the movements (Muscle-Ups, HSPU). Scale as needed. Loads should feel heavy for you though. Good guideline is to use a 2RM for the deadlifts, your muscle-up progression, it's OK to power clean if you don't have the squat clean yet, and a heavier strict press or scaled HSPU movement will work for the HSPUs. Enjoy!

"Mama always said life is like a box of chocolates - you never know what you're gonna get." - Forrest Gump

WOD

Row 2K For Time

Then AMRAP 15 minutes of:

5 TGU's R

10 One-Arm KB Snatches or Swings R

5 TGU's L

10 One-Arm KB Snatches or Swings L

10 KB Swings (2 Hands)

Men: 1.5 pood

Women: 8 KG KB

Scale as Needed. You want a weight that feels modeately heavy for the TGU's, but allows you to complete the 5 reps. Then use that same KB for the one-arm snatches/swings.

Option: Use a 2nd, lighter KB for the swings as needed.

Question: In a fight, who wins: Fran or Mike Ditka?

WOD

5x5 of:

Overhead Squats
Weighted Pull-Ups

Rest 5 minutes, Then:

"Grace"

For Time:
30 Clean and Jerk (135)

Scale Weight as Needed

"If you only do what you know you can do, you never do too much." - Tom Krause

REST DAY

Thanks to everyone who came out yesterday to push themselves in honor of our veterans and fire/police. It was an awesome time! The workout was great, but more importantly we all had a great time hanging out, working together, and pushing ourselves together. Community - that's what it's all about. We all can do more together.

If you all are interested in having similar days like that in the future, put your suggestions in the comments section. I know Dan, Aldo, and myself love to do things like this, so let us know. If you want to plan an event - we're all for it. Again, just let us know and we'll help make it happen. See ya'll on Monday!

Below are some pics from the Veteran's Memorial WOD.

VETERAN'S DAY MEMORIAL WOD

Come on out and show your support for our local veterans, firefighters, police, and other public servants today at 10am! We're doing a special WOD today in honor of them, which we will announce at the box at around 9:30.


Open to anyone, and free of charge! Donations for the local VA will be accepted.

"I have long believed that sacrifice is the pinnacle of patriotism." - Bob Riley

WOD

“Flippin’ Angie”

For Time:

5 Tire Flips
100 Pull-Ups
5 Tire Flips
100 Push-Ups
5 Tire Flips
100 Sit-ups
5 Tire Flips
100 Squats

Must complete each exercise before moving to next, but can be done in any order. Do tire flips in teams if cannot be done alone.

Below: Ed, Nancy, and the crew doing a fine demonstration of KB Swings.

"History does not long entrust the care of freedom to the weak or the timid." - Dwight D. Eisenhower

Clues for tomorrow's WOD in honor of our veterans and public servants:
1. It's a Hero WOD
2. It will be FUN
3. and it was created after tragic events that occured in our country just over 1 year ago this month.

SEE YOU ALL THERE!

WOD

For Time:

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

HSPU
Snatch Balance
Abmat Sit-Ups

Scale HSPU and Snatch Balances as needed.

AND DON'T FORGET.....Come out this Saturday at 10am for the WOD to support our Veterans and local fire and law enforcement (see yesterday's post) and to experience the community that is CrossFit! Tell everyone you know and bring a friend!

THIS SATURDAY'S WOD TO HONOR VETERANS, FIREFIGHTERS, POLICE

Tomorrow, November 11th is Veteran's Day. So, this Saturday, November 13th, at 10am, CrossFit 717 will be hosting a WOD to thank our Vets for the freedoms we enjoy because of their sacrifices, as well as to recognize the daily sacrifices of our local Firefighters, Police/Law Enforcement, and other public servants.


So get your butt out here, push yourself, go beyond your comfort zone, to show your support for them. PLUS, you'll get in a great workout at the same time!


ALSO: Bring a friend or family member with you! It's always more fun to workout together! (no fee/charge for friends). Guests are encouraged to join us for the WOD (scaled accordingly), but can just hang out and join us for the camraderie if they'd like. We'll have light, healthy snacks, water, and coffee provided.


The WOD will be announced that morning at the box. Rest assured, it will be fun and challenging!


Can't wait to see everyone there! TELL EVERYONE YOU KNOW! LET'S MAKE THIS FUN!

WOD

5x3 Strict OHP (5 sets of 3 reps)

Rest No More Than 3 Minutes

Then: Do the following in any order for time. Partition if needed.

50 Double Unders
30 Ring Dips
50 KB Swings (1.5/1 pood)
30 Box Jumps (24/20)
50 Push-Ups

In this WOD, challenge yourself and partition or insert rest periods as needed, rather than scale weight, height, or movement, in effort to complete WOD faster, because Friday's and Saturday's WODs will keep you going for awhile.

WOD

For Time:

30 Body Weight Bench Press
40 Pull-Ups
50 Front Squats (135)

Rest No Longer than 5 minutes.

Then Run or Row Max Distance in 10 minutes.

Scale Weights/Reps as Needed.


"Accept the challenges so that you can feel the exhilaration of victory." - George S. Patton

Below: Hudson getting ready to snatch.

 

WOD

There are 3 stations. Each station lasts 45 seconds. Perform the required exercise and reps as fast as you can at each station. Whatever time is left is your rest until the next station. You will do each exercise 5 times (15 total rounds, 11:15 total time).

Station 1: 5 Step -Ups Each Leg onto 20in. Box (75% BW/50% BW/33% BW/).

Station 2: 7 Good Mornings (50% BW/33% BW)

Station 3: 9 GHD Sit-Ups or KTE

Rest 3-5 minutes.

Then for Time:

3 Rounds of:

5 Tire Flips

400m Run

Question: Why do you CrossFit?

That's a f'n great reason right there! Thanks Aldo and to all of your fellow firefighters for all you do!