Skill/Strength
3x5 each leg
Single Leg Deadlifts
Box Step ups

WOD
5 rounds for time:
3 Deadlifts (295/205)
6 Pistols (3 each leg)
9 Bar Burpees
200m Run (short block)

Happy 60th Birthday Fran!!!!

Skill/Strength
Tabata Row

WOD
"Fran" Adkins style
30-20-10
Thrusters (95/65)
Pullups

Travis, Deanne, and Laura on Toes to Bar.

Crossfit
Skill/Strength
*After WOD
5x10
Ring Dips (Scale: Ring Pushups)
Ring Rows

WOD
EMOM for 10:
3 Power Snatches @ 70%

~Rest 2 Minutes~

EMOM for 10:
10 Ballslams
5 Deadlifts (using same weight from first EMOM)

*EMOM = Each Minute On the Minute

Crossfit Endurance

WOD's for the week.

 

Tues: Mixed pace miles. Easy/Fast 400's with w/ no rest.

Easy 400, fast 400 I pace, easy 400, fast 400 I pace.

two minute walk as rest

Easy 400, fast 400 I pace, easy 400, fast 400 I pace

easy run/walk five minutes

 

Active warm-up. Good info on what a warm-up can entail.

http://www.youtube.com/watch?v=KxKXpJVxxXo&feature=player_embedded

 

Mobility: Quad, hamstring, glute activation

http://www.youtube.com/watch?v=PDVfVFNKEEc

 

Skills: Ball of foot hop, pose form drill with increasing pace over 100 meters, high skipping or twisting lunges.

 

Thursday: NO CFE WOD AT THE BOX

Do a Tempo paced run fo 20-30 minutes on your own. Try to record splits per mile. Mile splits should NOT get slower. Pace should be 60 seconds per minute slower than fastest mile pace. You be able to hold this pace for complete time.

 

Sunday: CFE WOD during open gym.

             I (Hebe) will be at the Box for a 11:00 and a 1:00 session.

 

Multi-modal CFE WOD:

Warm-up:

Quad, hamstring, glute activation

Row 500 EASY

1 mile run.

First 800 VERY EASY, second 800 is progressively faster with final 200 at best mile pace/feel.

4x25 high skips

 

WOD:

500 row

400 run

10 box jumps 24/18

1 minute rest

 

4 rounds

 

Each round's time should be within 10% of the FIRST round. Pace accordingly.

 

This WOD has the purpose of building sustained pace and pushing aerobic capacity, and adding explosive response when tired.

 

US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.

He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

First posted January 27 2011 

Ten rounds

• 115 pound Thruster, 5 reps
• 10 Pull-ups
• 100 meter Sprint
• Rest 1 minute

Strength
Backsquat
6x2 @ 90%
Chin-ups (strict)
-Between sets of BS
WOD
20 Minute time cap:
20 Turkish get ups (1.5/1)
30 Toes 2 Bar (scale: Knees 2 chest/Tuck Crunches/situps)
400m Run
50 Kettlebell Swings
60 Goblet squats
100 Double Unders
*complete for time, or as many reps as possible within 20 minutes.

The Holy Grail of Programming

CF Endurance WOD: 630pm class

Short Interval day:

½ mile warm up

4x400

4x200

½ mile cool down

Crossfit
Strength
Bench
5-5-5-2-2
Push Press
5-5-5-2-2
*Add 5-10lbs than last week

WOD
2k Row

Work in progress at the new 717 facility.

Skill/Strength
Shoulder taps
5x10 (each shoulder)
Power Clean
5x5 @ 85% of 1RM

 

WOD
5 rounds:
9 Deadlifts (255/175)
9 Ring Pushups

Some new T-shirts just arrived. Gray and charcoal black mens T's, and pink and black ladies tank tops.  You can put your order in through Zenplanner, or grab one at the box.  If we sell out, put your order in the Zenplanner, and we'll get another shipment in ASAP.

Sorry for the late start, but here is the Crossfit Endurance Programming for the week of 6/4/12.  I'll start to post it every Monday.  Again, use these in combination with the Crossfit WOD or per Mike Hebe's orders.

CFE Run WOD starting 6/4

Three runs per week. Run is to be completed preferably three hours prior to or after Crossfit WOD.

Short Interval day:

½ mile warm up

4x400

4x200

½ mile cool down

Long Interval Day:

½ mile warm up

2x800

2x600

½ mile cool down

Tempo/long day:
20-30 minutes, based on fitness.  If your test mile was slower than 7:00, then run the shorter time. Pace is between your Long and your Threshold pace for your VDOT value. Table 2 of Daniels table column 3 is Long pace, column 6 is Threshold pace.  (Find the link for VDOT values on last Thursday's post)
Crossfit WOD

Skill/Strength
rotate stations after each set.
-Weighted Dips 4x6
-Pistols 4x6 (each leg)
-Freestanding Handstand Holds 4x20 seconds (no wall, use spotters)

WOD
AMRAP 10:
3 Push Presses (165/115)
6 Front Squats
9 V-Ups
15 Second L-sit

Congrats to Kara Shiffer for getting first place at the Lake Pinchot triathlon yesterday!  Notice that  perfect POSE running style.  

Skill/Strength
Heaving Snatch Balance
Find 1Rm

WOD
"Helen"
3 Round for time:
400m run
21 Kettlebell swings
12 Pullups (1.5/1)

 

 

 

SKILL:

Mobility

WOD: 

7 Minute AMRAP

10 UB Back Squats (135/95)

20 Ball Slams (20/14)

Rest 4 Minutes

8 Minute AMRAP

2 Deadlifts (335/225)

175m Short Block Sprint

12 UB Wallballs (20/14)

 

The new schedule is posted.  Today will be the last day we have an 8am Crossfit class.   Starting next week, Crossfit will be 830am every day of the work week.  More changes will take place once we move.

Skill
Hang Squat Snatch

WOD
2-4-6-8-10-8-6-4-2
Ground to Overhead (155/110)
Chest 2 Bar Pullups (hold 10-20 lbs between feet)

Announcements

-Tonight's 630pm class will be taken over by Mike Hebe, ITU Cross Triathlon World Champion (He'll kill me if I keep saying that). See below for the Crossfit Endurance WOD.  Today will be important milestone for future CFE workouts.  We will keep the future Thursday 630pm classes a  Crossfit Endurance class until we A) move into the new facility and/or B) know if you guys would rather have it in the morning or another day/time entirely.  Please let us know!

-The new schedule will start tomorrow!  We'll be going with the 11am Crossfit Express class followed by the 12pm Crossfit class.  Remember, the Crossfit Express class will be a condensed version of the Regular class.

Next week, we'll start early morning classes ( at least 530am/630am) on Tuesday and Thursday as well.  More to come next week.

-Today is the last day to get in on the old rates! 

-Zenplanner now has a phone app.  It's really simple to use, and helps us out tremendously when preparing ahead for class sizes.


Crossfit Endurance WOD

Warm up:

Drills: Wall drill

Ball of foot hop

Pose posture and fall

Metronome running at 180 stride rate

Workout is a one mile time trial.

This will be used to establish a VDOT value (this is a numeric value based on present run fitness). This value then has associated paces for all training interval distances. What this does will keep someone from running faster than their present skill level. It also yields a better development progression.

This number will be the basis for CFE training and also self-gauged progress.
Here is a Google Spreadsheet to the VDOT chart.

Post mile: Rest until heart rate is at 120.

2x400. Rest equals time of the 400. 

Crossfit

*an option would be to do todays Strength work then stay/come back for the CFE WOD.

Strength

Benchpress

6-6-6-3-3

Push Press

6-6-6-3-3

Same weight as last week or more.

WOD

4 rounds for time:

400m Run

50 Squats

Skill/Strength
Muscle-ups
Front squats

WOD
Compare to March 6, 2012

For Time:

50 T2B

40 Box Jumps at 30/24

30 Bar Facing Burpees

20 Sumo DLHP (95/65)

10 OH Squats

Troy never giving up during "Murph"

After relentlessly working on her pullup for the past couple months, Stephanie C. was able to complete Murph as Rx'd yesterday!

Starting on June 1st, we will be having morning Crossfit and Crossfit express/Crossfit Lunchtime classes every day of the week.  You guys asked for them, so we'll deliver. 

Also, beginning THIS Thursday, Mike Hebe, our Crossfit Endurance coach, will be taking over the 630pm class to focus on an aerobic WOD.  He recently won the ITU Cross Triathlon World Championship, and can help all of us increase our aerobic capacity.  It will not just be sprints for time, but will include weighted movements and explosive training. 

Mike was recently featured on the Crossfit Endurance website.  http://www.crossfitendurance.com/blog/1/post/272

Skill/Strength
EMOM 10
3 Powercleans (climbing in weight)

WOD
5 rounds for time:
10 Deadlifts (245/165)
40 Double unders (scale: bar hops)

It's become a tradition in the world wide Crossfit community to honor fallen men and women that gave their lives to help protect ours.  The list of "Hero" WOD's can be found here.  But, there are thousands upon thousands we will remember this memorial day.  From honoring our great grandfathers who fought in the world wars, to our brothers and sisters who fought in Iraq and Afghanistan. This workout is for them.  These workouts are tough.  It embodies the spirit of the men and women who didn't give up when the going got tough.  Who kept on fighting, because they believed that what they were doing meant something and would make a change.  Then there's the walking wounded.  The men and women that will live the rest of their lives with scars from battle.  This workouts for them.  The families that lost their husbands, wife's, brothers, sisters, sons, and daughters.  This workouts for them. 

Log into Zenplanner and join us today to honor these hero's.  The 10am and 11am classes are full, so we opened another at 12.  If you'd like to have some breathing room in there, please cancel your reservation in Zenplanner and reschedule to noon.  Either that, or we share pullup bars. 

Today, we're doing a workout in honor of Michael P. Murphy, Medal of Honor recipient.  Here is his story. 

"For conspicuous gallantry and intrepidity at the risk of his life above and beyond the call of duty as the leader of a special reconnaissance element with Naval Special Warfare Task Unit Afghanistan on 27 and 28 June 2005. While leading a mission to locate a high-level anti-coalition militia leader, Lieutenant Murphy demonstrated extraordinary heroism in the face of grave danger in the vicinity of Asadabad, Konar Province, Afghanistan. On 28 June 2005, operating in an extremely rugged enemy-controlled area, Lieutenant Murphy's team was discovered by anti-coalition militia sympathizers, who revealed their position to Taliban fighters. As a result, between 30 and 40 enemy fighters besieged his four-member team. Demonstrating exceptional resolve, Lieutenant Murphy valiantly led his men in engaging the large enemy force. The ensuing fierce firefight resulted in numerous enemy casualties, as well as the wounding of all four members of the team. Ignoring his own wounds and demonstrating exceptional composure, Lieutenant Murphy continued to lead and encourage his men. When the primary communicator fell mortally wounded, Lieutenant Murphy repeatedly attempted to call for assistance for his beleaguered teammates. Realizing the impossibility of communicating in the extreme terrain, and in the face of almost certain death, he fought his way into open terrain to gain a better position to transmit a call. This deliberate, heroic act deprived him of cover, exposing him to direct enemy fire. Finally achieving contact with his Headquarters, Lieutenant Murphy maintained his exposed position while he provided his location and requested immediate support for his team. In his final act of bravery, he continued to engage the enemy until he was mortally wounded, gallantly giving his life for his country and for the cause of freedom. By his selfless leadership, courageous actions, and extraordinary devotion to duty, Lieutenant Murphy reflected great credit upon himself and upheld the highest traditions of the United States Naval Service."

For more information, read his summary of action, or the book "Lone Survivor", by his Seal teammate, Marcus Luttrell, who was the only Seal that survived that day. 

WOD
For time:
1 mile run
100 Pullups
200 Pushups
300 Squats
1 mile run
*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
*hint: most partition the movements into a 20 round "cindy".  If you don't know what I mean, look up "cindy".

Boggsy lifting heavy while the crowd cheered him on

New mom Stacey and baby Quinn

Three 8 member teams completing the AMRAP 17 in the new parking lot

Boggsy's farewell WOD was fierce.  We started with a Cluster ladder, and ended with a AMRAP 17 of what seemed like every movement known to Crossfit, all while working in a teams of 8.  Thanks to everyone for coming out last night!

Please vote for which Crossfit Express and Crossfit lunchtime class combo you would like to see in the top left corner.

Skill

Mobility

-Hobbs has been working directly with Paul Erwin (DPT) for the past couple weeks, and brings a ton of great mobility work back to the box.  

WOD

Compare to 11/25/2011

For Time:

5- Curtis P 135/85
50- Double Unders
50 Ab mat sit-ups
4- Curtis P
40-Double unders
40-Ab mat sit-ups
3- Curtis P
30- Double Unders
30- Ab mat sit-ups
2- Curtis P
20- Double Unders
20-Ab mat sit-ups
1- Curtis P
10-Double Unders
10- Ab mat sit-ups

Remember

Boggs going away WOD/Party (as always, the WOD will be released about 5 minutes before 3.2.1...GO).  

Tonight at the 6pm class.  

Hard WOD.  Good Eats.  Cry a little.

Sign up on Zenplanner.

Skill/Strength

15 minutes to find 1RM Cluster.

WOD

4 rounds for time:

6 Thrusters (135/95)

3 Tire Flips

Stop Sign Sprint

12 Pushups

Announcements

• Coach Boggs going away WOD is tomorrow night at 6pm.  We're giving him free reign over the WOD, and if you have ever done one of his before, you know they're quite interesting.  We'll be hanging out afterward to chill, eat, and wish him good luck.  If you can, try and bring a small dish.  It doesn't have to be pure Paleo, but Boggs might lecture you a little.  

• Memorial Day:  On the day of remembrance and gratitude, no other WOD would be so fitting as to do "Murph".  We'll be running a 9am Beginner class, and a 10am Crossfit Class.  Please RSVP on Zenplanner if you want to attend.  If it looks like a large turnout by Sunday, I'll open up another class at 11am.  

• We've had a large number of athletes at the lunchtime classes ask us for a "Crossfit Express" class.  We've decided it sounds like grand idea, so beginning June 1st, we'll have an 1130am "Crossfit Express" lunchtime class, and a 1230pm regular Crossfit class.  The CF Express class will be a short version of the daily WOD, and limit the skills/strength work to only the essentials.  With a little practice, total warm-up plus WOD time should be around 30-35 minutes, giving more time to change, shower (in new facility), and get back to work.  

Strength
Bench Press
5-5-5-2-2
Push Press
5-5-5-2-2
*Add 10 lbs from last week

WOD
AMRAP 10
6 Ring Dips
9 C2B Pullups
12 Wallballs (20/14)

Skill/Strength
Snatch
2-2-2-2-2-2-2

WOD
start with 800m run

5 rounds:
5 bodyblasters
10 Ground to OH (65/45)
15 OH squats (65/45)

End with 800m run

Two major announcements today

1) Check yesterdays post about the rates and schedule changes coming 1 June 2012.

2) We're sad to announce that one of our good friends and coaches will be leaving us at the end of this week.  

Hi Gang,

Today, it is with mixed emotions that I inform you I will be stepping down from my role as Coach at Crossfit 717 to pursue a full-time position with a local advertising agency. My final class will be this Friday, May 25th.

While my status as a Coach will be changing, my feelings towards the Crossfit 717 family will not. I will continue to be a part of the Crossfit 717 community—I will continue to sweat beside you, to laugh with you, and to sustain the many friendships which have developed over the last year-and-a-half.

Before I go, I would like to sincerely thank Aldo and Dan for having balls big enough to do something in which they believed, and for trusting enough in me to be a part. I’d also like to thank Hobbs for for being an infallible sounding board, and for sharing in the unknown territory of being a first-time coach. And lastly, I’d like to thank all of you—for your patience, your hard work, and for allowing me to be your coach.

I’ll see you all at the box.

~ Boggs

Though we're all extremely happy for Boggs, he'll be sorely missed.  He brought a vast amount of knowledge and experience to the table, not only in training, but in smart business decisions, and amazing design work. Last but not least, he's a true friend that would listen and console any of us.  

This Friday at the 6pm class, we will have a WOD and a going away party in his honor.  Please come out to say goodbye to an amazing guy that will always have a soft spot in our heart at Crossfit 717.  Thanks for everything you've done Boggs. 

 

Skill/Strength

Sumo Deadlift

2-2-2-2-2

Strict Press

2-2-2-2-2 

*After WOD

WOD

"Diane"

21-15-9 reps for time of:

Deadlift (225/155)

Handstand Pushups