Announcing the Crossfit 717 Better Body challenge:

30 days to a better body and a healthier you:

Estimated start date is the 2^nd week of January.

We’re still ironing out details, but want everyone to get a heads up and get prepared.  We’ll be hosting a diet seminar and Paul will also be giving a mobility clinic during the 30 days.  Here are some more highlights:

-Everyone pays $5-10 to get in the challenge.

-Weight and body fat are measured.

-Pictures are taken (guys in shorts, gals in shorts and sports bra).

-A baseline WOD and CF total is done and everyone participates. Times are recorded.

-Then the 30 days of fun begin.

-At the end of the thirty days, weight and body fat get measured, pictures get taken again, and the workouts are done again.

-Then, everyone that has participated gets to vote on who made the most

progress/biggest change.

-Votes are tallied, and the top three guys and gals get prizes, with first place splitting the buy in money and more.

All of us, not matter what fitness level we're at, can make a serious difference in 30 days.  To be successful, you must examine your diet, and be willing and want to make the jump.  It's time to make the commitment.  

 

Holiday Hours:

New Year's Eve: 9am Beginner, 10am CrossFit

New Year's Day: CLOSED

 WOD 

"Hello 2012"

(a bastard child of last years version)

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

 

Strength
Find 2rm OH squat

WOD
AMRAP 16 Minutes:
3 Power Cleans (215/125)
6 Pullups
9 Wallballs

Weather WOD change

WOD

20 Min AMRAP:
50 DU's
3 TGU's each arm (2/1.5)
20 Sledge hammer swings (10 each arm)
20 Box jumps

 

Skill/Strength
Tabata L-sits
then try
GHD Glute Ham Raises after WOD.
3 sets of 5 (or more)

WOD

3 Rounds for time:
800m run
3 TGU's each arm (2/1.5)
20 Situps
20 Box jumps

Garage Games athletes:
5 Rounds
50m suicides (Run to 25m mark, back to start, then to 50m, and back)
3 TGU's each arm (2.0/1.5)
15 GHD situps (full range)
20 Box Jumps (30/24)

Finish with a 50m suicide Prowler push immediately after wod.

Skill
Jerks

WOD
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

 

A little different style from Kristen Clever...

Skill
Muscle Ups and progressions.
If muscle ups are not challenging anymore, then practice MU handstand PU.


WOD
8 minute AMRAP:
5 Deadlifts  (315/220) (scaled = 75% of 1RM)
7 Ring Dips

3 minutes rest
Then...

8 minute AMRAP:
150m Row @ 10
1 rope climb
7 push-ups

Strength

Clean 50%x2, 60x2, 65x2, 70x2, 75x2, 80x2, 85x2

Back Squats 60%x5, 70x5, 80x3, 90x3, 90x3, 90x3

*Clean means full squat clean.  If you don’t know your 1RM, find that out today.

WOD

5 Rounds for Time of:

10 Back Squats @ 50% of BW

Sprint 100m

10 Burpees

Rest 90 seconds between rounds.

MERRY CHRISTMAS!!

Merry Christmas from all of us at CrossFit 717!!

Holiday Hours:

Christmas Eve: 9am Beginner, 10am CrossFit

Christmas Day: CLOSED

New Year's Eve: 9am Beginner, 10am CrossFit

New Year's Day: CLOSED

WOD

"12 days of Christmas"

Happy 46th Birthday to Jamie Pascotti!!

Reminder that the only class on Friday afternoons is now at 6pm.

Holiday Hours:
Christmas Eve: 9am Beginner, 10am CrossFit
Christmas Day: CLOSED
New Year's Eve: 9am Beginner, 10am CrossFit
New Year's Day: CLOSED
    

"Continuous effort, not strength or intelligence, is the key to unlocking our potential."

-Winston Churchill   

Skill/Strength

5 sets of 3 skin the cat with front lever/back lever

WOD

5 rounds for time:

200m Run

7 Front Squats (70% of 1RM)

14 kb swings (1.5/1)

 

Skill/Strength

1-handed Deadlift 5-5-5-3-3-3

For time:

15 pull-ups

15 ball slams

13 pull-ups
13 ball slams
11 pull-ups
11 ball slams
9 pull-ups
9 ball slams
7 pull-ups
7 ball slams
5 pull-ups
5 ball slams
3 pull-ups
3 ball slams
1 pull-up
1 ball slams

Beginning this Friday, 12/23, we will be combining the Friday 5:30pm and 6:30pm CrossFit Classes and the new time will be 6pm on Fridays.  There will no longer be a Friday evening Beginner class.  

Holiday Hours:
Christmas Eve: 9am Beginner, 10am CrossFit
Christmas Day: CLOSED
New Year's Eve: 9am Beginner, 10am CrossFit
New Year's Day: CLOSED

Skill/Strength 
Push Press 5-3-2-2-1-1-1-1
Find a 1 RM.

WOD
10 Rounds for Time of:
10 Push Press (115,85)
25 Double Unders

Beginning this Friday, 12/23, we will be combining the Friday 5:30pm and 6:30pm CrossFit Classes and the new time will be 6pm on Fridays.  There will no longer be a Friday evening Beginner class.  UPDATE: **Everyone should now have the ability to sign up for the class online**

Holiday Hours:
Christmas Eve: 9am Beginner, 10am CrossFit
Christmas Day: CLOSED
New Year's Eve: 9am Beginner, 10am CrossFit
New Year's Day: CLOSED

WOD
15" AMRAP
250m row
10 burpee (Each burpee terminates with a jump one foot above max standing reach)
10 sit-ups

After WOD:
Reverse Prowler Pulls 3 x 50m (225/180)
Focus on taking large steps and accelerating

Skill/Strength:
Max Height Wall Ball Shot
3 attempts

WOD:
12 HSPU
2  Power Cleans (155,105)
10 HSPU
4  Power Cleans
8  HSPU
6  Power Cleans
6  HSPU
8  Power Cleans
4  HSPU
10  Power Cleans
2   HSPU
12  Power Cleans

Skill/Strength:

Accumulate 3" of L-Sit time

WOD:

20" AMRAP:
10 KB Cleans, Right arm (2, 1.5)
15 Sit-ups
10 KB Cleans, Left arm
15 Burpees

Run 200m

Skill/Strength:

Squat Snatch 2-2-2-2-2 @ 90% 1RM

WOD:

21 Power Snatches (135/95)

21 Pull-ups

15 Power Snatches

15 Pull-ups

9 Power Snatches

9 Pull-ups

Skill/Strength:

Muscle-ups Max Reps x 5 or Max Reps Pull-ups and Max Reps Dips

WOD:

3 Rounds for max reps in 1 minute of:
Kettlebell Swings (2,1.5)
Box Jumps ( 24, 20)
Jumping Lunges

Deadlifts (225/155)

 

Skill/Strength:

Thrusters 5-5-5-3-3-3

Work up to 85% 1RM

WOD:

5 Rounds For Time:

12 Thrusters (65, 45)
200 Meter Run
Rest 1 Minute Between Rounds

 

Mobility

After the WOD, accumulate 10" in the bottom position of a squat, as seen below.

WOD

  

For Time:

Row 2K
50 Burpees
100 Double-Unders

Good luck to Kyle Gardner!  He's leaving for Air Force basic training in San Antonio.  We'll see you in a couple months!

Skill/Strength
Box Squats 6x3 @ 65% 1RM

WOD
16 Minute AMRAP:
3 max effort Broad Jumps
5 back squats (155/110)
10 T2B

*Before WOD, take the best of two max effort broad jumps.  Each jump in WOD must be within 6" of mark to count.