Good luck to everyone at the Mid-Atlantic Hopper today!!!

Skill/Strength

Push Jerk + Split Jerk

6x2 at 65%

WOD

Team of two:

Each section is broken down into 5 minutes.  You will begin a cycle with a 600m team run.  Upon return, do as many reps of the movement as possible within the 5 minute time frame.  

0-5: Box Jumps

5-10: V-Ups

10-15. Pullups

15-20: Deadlift

20-25: Push Ups

-Reminder: tonight's 5:45pm class is back on the schedule. 

-Good luck to all our competitors heading down to Baltimore this weekend for the Mid-Atlantic Hopper!  If you're planning to come watch, they're selling spectator tickets online until 12pm tonight at a discounted rate.  Check out their information on Facebook to get this weekends information and latest news.

Skill/Strength
5 sets of 3 reps of the complex:
Snatch pull, hang power snatch.  Work up to 70%.

WOD
21-15-9
Double unders
Burpees
Toes2bar
Wall balls

SKILL/STRENGTH

8x2 Overhead Squat @ 1RM Strict Press

WOD

4 Rounds For Time: 
400m Run
10 Kettlebell Swings (1.5/1)
10 V-Ups
10 Single Leg Jump Rope (each leg)
10sec Handstand Hold
400m Run

*Rest 1 minute between rounds.

If you happen to see Dan today, make sure you give him a BIRTHDAY shout out!! (Message from Jamie, he'll kill me when he realizes this is on here! Hehe.) 

BB Challenge Participants: 

BF % Checks will be done on 10/5:

 Dan's availability (for males): 4pm-6pm

Jamie's availability (for females): 8:30am-9am, 12:30pm-1:30pm, 4pm-6pm

We tested out the amount of effort you guys put in at the gym this month and saw tons of significant WOD time decreases, now it's time to see how much effort everyone put into nutrition! 

Weekend Schedule: 

Friday: 6pm class WILL OPERATE AS SCHEDULED. 

Saturday: All Classes will operate as scheduled.

Sunday: NO OPEN GYM. Hope to see all of you down at CrossFit BWI either competing or supporting fellow athletes!

SKILL/STRENGTH

3RM Weighted Push Up

1RM Weighted Pull Up

WOD

"The Cheif" 

5 Cycles: 

Max Rounds in 3 Minutes of: 

3 Power Clean (135/95)

6 Push-up

9 Squat

*Rest 1 Minute between cycles. 

Skill/Strength
Bent over row
-5x5 climbing

WOD

6 minute AMRAP:
10 Thrusters (135/95)
10m Barbell Lunge in front rack position

rest two minutes then...

6 minute AMRAP:

10 KB Ground to Overhead (5 each arm, 1.5/1)

50m Sprint

10 Ball Slams

50m Sprint

rest two minutes then...

4 Minutes of:

5 Rope Ascents

Farmers walk till time is up (2/1.5)

-Please be aware of the schedule starting this week.  There will also be some adjustments to this weekends schedule due to the BWI Hopper.  We have a lot of athletes going down to compete, and practically every coach going to help or compete.  With that said, we'll be closed Friday night (6pm class) and Sunday (Open Gym).  Saturdays classes will be held as normally scheduled.   

-Swim WOD's are this week.  Tuesday at 730pm and Saturday at 7am.  Sign up on ZP.

-Today is the retest WOD for the BB Challenge II!  Bring your A game today, your score will not only be evaluated based on the improvement from last time, but also against the entire class!

Skill/Strength
7x1 Sumo DL, Climbing 

*after WOD

WOD
2 Rounds for Time:
25 Push Presses (65/45)
25 Box Jumps (24/20)
25 Kettlebell Swings (1.5/1)
25 Pushups (hand release)
25 SDLHP (65/45)

Skill/Strength

4 x Buckles Complex

*6 reps Dead Lift, then 6 x Power Clean, then 6 x Push Jerk, then 6 x Back Squat = 1 set.  Do one set at 75-85-95-105/55-65-75-85 

WOD

AMRAP 30 Minutes:

Team of two

Partner 1: Row 500 M
Partner 2: 3 rounds of (5 pull-ups, 10 push-ups, 15 squats), then max Backsquats 95/75#

When partner 1 finishes, he switches with Partner 2. Only the Backsquats count for scoring purposes. Final Score is the number of Backsquats performed before other partner finishes row and over the 30 minute period.  You must finish full three rounds of Cindy before being allowed to start the Backsquats

The concept is to row fast so that you limit your partner’s ability to get a large number of Backsquats. Partner doing Cindy and Backsquats must focus hard to get through Cindy and then capitalize on the Backsquat repetition. 

BB Challenge II Day 28!

Skill/Strength

3x5 each leg
Single Leg Deadlift
Box Step Ups

WOD

For Time:

10 Handstand Push Up
2 Clean (60% of 1RM clean)
8 HSPU
4 Clean
6 HSPU
6 Clean
4 HSPU
8 Clean
2 HSPU
10 Clean

 **Scale for HSPU: Push Press clean weight for the same amount of reps as HSPU.

Lovett securing his No. 1 spot for the CFT on the Benchmark Board!

Winter Schedule Change!

This Monday, October 1st, we'll be switching over to the Winter schedule.  No changes will be made at this time to the afternoon schedule. 

5:15am CrossFit

6:15am CrossFit 

7:15am CrossFit

11:30am CrossFit

The 6:15am "pilot project" will begin Monday as well...

BB Challenge II Day 27

The end is near!  We will be repeating the test WOD and gathering BF% and after pictures next week!  

WOD

4 Rounds:

200m Run

10 Box Jumps

200m Run

10 Knees to Elbows

200m Run

10 Box Jumps

200m Run

10 Knees to Elbows

BB Challenge II Day 26!!!

Skill/Strength
-Bench Press
5-10-4-10-3-10-2-10-1-10
Weight climbs on 5-4-3-2-1
Weight stays the same for the 10's, use 50-60%.
*Immediately hit the 10s after the heavy 5-4-3-2-1

-In between sets (ie 5-10 is one set), do 1x12-15 Pendlay row.

WOD
"Nicole"
AMRAP 20:
400m Run
Max Effort Pullups

*AMRAP stands for "as many Reps as possible" per round.  Once you fall off the pullup bar you run.   You can do any style pullup.

Great results from yesterdays CFT!  Anywhere from 10-55lb jumps on the backsquats.  That's a programmers dream.  

Skill/Strength
Power Snatch+Hang Snatch
-5x2 climbing
Snatch Balance
-3x1 for skill

WOD
3 rounds for time of:
4 TGU (1.5/1)
10 KBS
10m Overhead lunge (with kettle bell)
10 KB Goblet Squat
10m Overhead lunge (with kettle bell)
10 KB Snatch (alternate arms)
10m Overhead lunge (with kettle bell)
10 KB Thruster (done with single kettle bell)

Nothin' but PR's today!

WOD

"CrossFit Total"

1RM of:

Backsquat

Press

Deadlift

Rich C. representing CrossFit 717 at the GNCC ATV Unadilla.  (look closely, you'll see the sticker)

BB Challenge II Day 22

Reebok Crossfit has made the following into a sign that hangs in their Box.  Even though these aren't my rules necessarily, you can expect these unspoken courtesies in any CrossFit affiliate.  Please take the time to read them.  I highlighted a couple that have stood out in my mind.  

Honesty, Integrity and Virtuosity

• Arrive on time. Being late disrupts the coach and class, and you miss the workout briefing and warm up. If you’re late, its 5 burpees per minute. But don’t leave, we’d rather you join in than turn away.
• Leave your ego at the door. It’s likely to get handed to you, along with your arse, if you don’t.
• DO NOT use the word can’t. Everyone can. It may take time, but if you really want to, you WILL.
• DO NOT cheat in any way. Not only will you only be cheating yourself, but it will bring the morale of the community down, and that will not be accepted.
• Movement technique precedes intensity. If you display poor technique you will be told to reduce the load or simplify the movement. If you ignore this request and continue to abuse movement standards you will be asked to leave.
• You will be required to lift heavy sh*t , as well as squat, a lot. End of.
• Empty barbells (or barbells with 5kg plates on), dumbbells and kettlebells were not designed to be dropped (especially on lifting platforms). If you’re strong enough to lift it, you’re strong enough to put it down correctly. Besides, we don’t want our toys, you or anyone else getting broken unnecessarily. Broken equipment needs replacing. This is expensive and will mean an increased cost to members.
• Do not coach. Coaches are there to coach, and members are there to be coached – by the coaches. Cheer, clap and encourage your fellow members, but note that there is a difference between this and giving instructions.
• Clean up and put away all equipment after each workout. Clean up sweat, spit, blood, chalk, dirt, vomit, handprints, and whatever else you’ve left behind. Failure to do so will result in burpees, the amount of which will be at the discretion of the coach.
• Grunt, scream, cheer and curse. Anything less is cheating yourself of the true CrossFit experience, and robbing others of the gift of your presence and support as part of the community.
• Tell EVERYONE about CrossFit. Show them the scrapes on your shins and the calluses on your hands, brag about your physical abilities, and show them the new wardrobe you have had to buy since you shed 10kg doing CrossFit. Don’t stop until they’re the ones bragging about CrossFit.

Taken from Reebok Crossfit

WOD
"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

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.

BB Challenge II day 20

Skill/Strength/Cooldown

10x2 Banded Sumo Box Squat @ 60%

then...

Box Depth jumps x6

WOD

"SQT"

3 rounds for time:

10 Ground to OH, 95/65

200m shuttle sprint, 50m there and back twice

SKILL/COOLDOWN:

Review Power Clean and Split Stance Deadlift

Cooldown:  5 minutes easy row on 3-5 damper setting, then IT band rolling/stretch.


WOD: 

AMRAP 20:
200m Run
3 Power Cleans (185/130)
6 Split Stance Deadlift (3 each leg)
400m Run
3 Power Cleans
6 Split Stance Deadlift (3 each leg)
200m Run
3 Power Cleans
6 Split Stance Deadlift (3 each leg)

BB Challenge II Day 19 

Reminder:  Another Swim WOD will be held this Saturday at 7AM.  Please sign up on Zenplanner.

Upcoming Events

We'll be switching to a Winter schedule soon.  With all the kiddos back in school (including all you teachers) the midday classes are just not filling the need.  We're tossing around the idea of a 7:30am class and a 4:30pm class.  We would be dropping the 8:15am class and the 11:45pm class. 

Soon, a CrossFit Lite class will be appearing on the schedule.  We'll be making the 6:15am class a pilot project.  There will be less Snatch Balances and Muscle Ups and more Pushups and Wallballs.   CrossFit Lite will be the middle ground between Beginner and CrossFit, oriented towards individuals looking to improve their fitness and lose weight without having to do Handstand Pushups to achieve that goal.

It's been a long time dream for Aldo to have a middle ground class.  We believe now is a good of time as any to roll with it. 

My dream (Dan) is to have some more sport specific classes available for you.  Along with my goal of having a Olympic lifting only class, and eventually a team, I want to open up the doors to Hebe to train potential Triathletes and Scott Z. to train swimmers.  Crossfit Develops amazing athletes, and these classes will only enhance your level of awesomeness.

We're excited about the opportunities coming our way, and feel all our coaches and our members are as excited as we are.  Please let us know your feedback and opinion. 

Skill/Strength/Cooldown

8x2 Floor Press, climbing

then...

5x5 Pendlay row,  across

Cooldown

*see video below

WOD

12 Minutes:

Odd: 4 Strict Press @ 70%

Even: ME Pullups

BB Challenge II Day 18

Don't forget to sign up for tonight's 7PM Swim WOD on ZenPlanner!!

SKILL/STRENGTH/COOLDOWN
*After WOD, 10 minutes mandatory rollout session.  Focus on IT Band, Hamstrings, and Thoracic spine.


WOD
7 minute AMRAP:
2 Bear Complex (165/115)(scale: 65% of C&J)
3 Wall Walks
~6 minute rest

5 minute AMRAP:
5 Jumping Lunges (each leg)
10 V-ups
~4 minute rest

3 minute Max Effort:
3 ME UB sets of Kettlebell Swings (2/1.5)
~2 minute rest

1 minute AMRAP:
suicide sprints


CROSSFIT ENDURANCE

ROW:
2 Minutes (easy)
30 Seconds (hard)
2 Minutes (easy)
30 Seconds (hard)
1 Minute (easy)

2K Row for time

Day 16 of the BB Challenge II

Besides the before/after pictures, decrease in BF%, and weight lost, we will be calculating everyones "z-scores" on the BB Challenge II WOD.  This way, voters will be able to see how you compared to the mean participant WOD#1, and the mean participant WOD#2 time.  So, this will help eliminate voters misperception on the scoring if some of you sandbagged the first time around (not like any of you would actually do that!) and dropped 14 minutes off your WOD#2 time.  In other words, you will be scored by the rank you came in on WOD #1 and WOD #2, not by the decrease in time.  Sounds like fun!!

Tomorrow night will be the 2nd Swim WOD with Scott Z.  Make sure to sign up on Zenplanner!!!

Strength/Skill/Cooldown
-7x2 Deficit Deadlift, climbing
*standing on #45 plates, perform conventional DL.  Reset at the bottom of each (no touch and go).

-3x12-15 Goodmornings

-400m minute light jog/walk
*immediately following WOD.  Do not lay down and rest after WOD, get up and keep moving.

WOD

"Tabata This"

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.