2011's end 2012 new beginning

12/31/11 New Years Eve Wod

Guys vs Girls

3 rounds

12 Prowler Sprints

31 Tire Flips

11 Rope Climbs

Ok guys 2011 is coming to an end and I am going to make an attempt at recapping. Instead of going over all the events we did this year I'm going to just write a BIG THANK YOU!

First THANKS goes to my most wonderful wife Reagan McElroy! She is the most supportive wife I can imagine. After getting married in April our journey together has grown in Christ. She has supported me through many crazy competitions and been my personal nurse! Would not have made it to the level of fitness I have w/o her. She is my biggest fan and I wouldn't want it any other way! Also, she sticks with me and supports me when I talk about my crazy dreams with the gym, and even confirms me with confidence that we can get there! She is always there to help plan and organize and make list b/c she knows I won't do it or even get it done! Thank you Reagan I love you!

Next just b/c it's fresh on my mind after making stones today! I want to thank the Mr. Fixit guys we have at the gym, namely Bill McBride, Jeff McDaniel, Dewayne Hammons. Anything that even needs to be fixed at the gym (or my house) and they have been there to fix it for me or at least tell me how (if it's simple enough for me)

Some females, well we'll just go ahead and put the whole 8:30 class in this category for opening my eyes to a WHOLE new world out there, aka estrogen! They hold nothing back! But on a serious note, just to name a few, Michelle Robinson & Marty Bell (my crossfit mom's, no this doesn't mean you're old!), Michelle McDaniel, Kelly McBride these ladies keep me on my feet whether it's cleaning the gym or letting me know about something in the gym that needs changing or adjusting to make it better, they give me an honest client point of view on things I may not see. They're always there to help with whatever I need and whatever I need organizing or planning.

Chris Gordan and Tony Wright, always there to ask me questions just in case I haven't heard it the first few times. Always going to ask my opinion on their running strategy for a marathon, whether they listen or not is another story.

Lauren Mashburn always there to show us what it means to put forth as much effort as possible

Full Effort = Full Victory Lauren, remember that!

Luke Chamblee always there to show us what the PERFECT form is, great to have someone of this caliber in our gym.

Bob McElroy and Guy Reedy- just b/c we have to have someone that can do a pull up w/ more weight than they can dead lift

Brad Tisdale and Blake Hines get cutest couple award! and seriously most encouraging!

Mario Gonzalez and Vicky Phillips for the people who could still run a mile if they broke both legs, running on their hands is just as easy.

April Solloway for the gluten-free folks out there, may just be me and you April but glad you're around!

Mitchell and Natalie, well don't really have anything, just wish you would show your face!

(back to serious)

Ann McElroy, the real mom behind this sick-minded leader of yours, thanks for EVERYTHING she does behind that scenes that I absolutely could not do without! I love you

Joseph Johnson, he's the guy to go to if your trying to catch up on the latest CrossFit schwag!

Jennifer, Leigh Ellen, Tina, Ashley.. well get these 4 together and your just going to be smiling most of the time!

Grayson Mashburn behind the mysteriously funny face in the gym that comes out on Facebook when you least expect it.

Hannah Causey calling you dude wether your a dude or not!

*anyone who wants to add to this list and funny remarks about your fellow clients add to the comments!

There's a bunch more but to many to name them all by name. To ALL of my clients @ CrossFit 27:17 thank you for a tremendous year. Better than I could have ever imagined for my 3rd year in business. So much more is to come in the next year and it will be so much fun!

Most of all I thank Jesus Christ my Lord and Savior, the Founder and Perfecter of my faith, also the Founder and will be the Perfecter of CF 27:17. He has blessed us beyond belief and I pray He continues.

To another amazing year! Onward!

Thank you!

Coach Mike

your fearless leader

Friday 12-30-11

MAP (Max Aerobic Power) training. All should be at a sustainable pace meaning- airdyne should NOT be all out. Sit Ups, Step Ups, and Support holds can pretty much be all out due to the nature of the movement already being slower.

6 rounds

30 sec @ 90% Air Dyne

30 sec rest

30 sec Sit Ups

30 sec rest

30 sec Step Ups

30 sec rest

30 sec Support hold on Rings

Thursday 12-29-11

25 min AMRAP

3 Tough HSPU (rings or paralletes if possible)

6 Front Squats @ 65-70% 1RM (from the floor)

9 High Box Jumps, 36"/30"

6 Toes To Bar

New Year New Stuff @ the gym

2011 is coming to an end and what a great year it has been! We moved into the new space in February and have been going hard ever since. A lot of great clients have come in the door, many great friendships have been made, and so much other good stuff that I may not even know about has gone on thanks to all of you! I'm really excited about 2012, I think we have some really good things in store for the gym and all the members. Things are going to get bigger, better, and more structured. Speaking of being more structured. The On Ramp is going to be a little different.

New On Ramp Details

1st EVERYONE must come do an ASSESSMENT w/ me before starting the On Ramp. In the assessment we will look at your lifestyle, where you're coming from, your training/athletic background, illnesses or injuries, what your goals are, where your nutrition is, body comp if desired, and more!

From there I will send the new client to the On Ramp (still a month long program meeting on Mon and Thurs nights at 7) or to the Elements class which is 1 on 1 classes w/ me.

The On Ramp will be $125, which includes assessment, this will be for the majority of people which are pretty out of shape are are completely unfamiliar with all the movements.

The Elements class will be for people who are in decent shape and have done a lot of the movements before. This way they can get into the classes quicker. Each Elements class is $35 and it will range from 3-5 classes depending on the clients abilities. Assessment included

Send perspective client this:

Then next On Ramp is starting January 9th Monday! If you sign up and come get your assessment BEFORE Jan 6th it will be $25 off! Start your new year off right and come join the CF 27:17 family!

Current members.. for every client you bring in to start Jan 9th On Ramp YOU get 10% off next months dues! Make sure client refers to you when they sign up!

Merry Christmas and Happy New Year!

Wednesday 12-28-11

Tester

21-15-9

KB Swings, 70/53#

Burpees

12-27-11

Monday

A. Power Snatch x 1/OHS x 3; rest 2 min x 3

+

3 sets; rest 1:1

20 sec amrap ring dips

7 Hang Squat Snatch

14 Over Head Lunges

21 Double Unders

Tuesday

5 sets; rest 2 min

AMRAP Pull Ups (-3)

Run 400m

*Tester wednesday, get your mind right!

12-22-11 Thursday

10 min practicing Pull Up technique, Butterfly Pull Ups, or Rope Climbs

3 rounds for time

20 KB Swings, 70/53#

50 Double Unders

12-21-11 Wednesday

A. Build to a tough double in 10 min or less (5 sets or less)

*mainly skill work, only go real heavy if technique is perfect!

+

10 min AMRAP

3 Thrusters, 95/65#

3 Knees To Elbow

6 Thrusters, 95/65#

6 KTE

9 Thrusters, 95/65#

9 KTE

continue up by 3's as long as possible. Score by the round your on plus reps

Ex. I get through the round of 12's and all the 15 thrusters and 3 KTE. Score would be 12 + 18

Tuesday 12-20-11

Happy Birthday Dad! Best dad I could ever ask for. I would not be where I am today without you, mainly for the things you've taught me as a man in this world. To move with confidence and trust in Christ in everything that I do. Thank you for being the best dad I could imagine. I pray I can be the husband and father you are!

Here's a little upper body workout for you!

5 sets

60 sec max strict ring dips

60 sec rest

60 sec max strict pull ups

3 min Air Dyne @ Z1

Monday 12-18-11

A. Clean Pull @ 31X0; 3 x 5; rest 2 min

+

3 sets; 7 min clock

10 Power Clean TnG

15 Burpees AFAP

20 Box Jumps AFAP, 24/20

record total working time

12-16-11 Friday

A. Snatch Balance- focus on perfect form and fast speed under the bar. Build to a moderate load in 10 min

*if you can't Over Head Squat w/ good form then just practice that for 10 min

*this is more for technique than anything.

+

15 min AMRAP

5 Ring Dips

10 Pull Ups

15 Wall Ball

We actually did this yesterday but I'm going to post it b/c we just flip flopped days due to the weather.

A. Press- build to 1RM

B. Press- w/ 85% of 1RM- 1 x max reps

+

2 mile run for time

Wednesday 12-13-11

A. Snatch Pull @ 21X1 to sternum- 3 x 5 @125% of Snatch; rest 2 min

+

3 sets; rest 5 min

10 TnG Power Snatch

Air Dyne Sprint 45 seconds

Testing Thursdsay again for some strength #'s and aerobic #'s. Please be there if you can.

Tuesday 12-13-11

Testing

21-18-15-12-9-6-3

Box Jumps, 24/20

Toes To Bar

Push Ups

Standards-

1) Hips must be open above the box height, meaning you can jump off but majority of the foot must hit the box. If just your toes hit the box there's no way to get all the way open above the box!

2) Toes to bar means your toes MUST touch the bar! If you can touch it once you can do it 21 times! Pace yourself on these don't get burned out.

3) Push Ups chest must touch the ground and come to full lockout.

*all of these are required for RX'd, if you CAN'T hold these standards focus on the best reps you can possibly do. You'll never get to Rx'd if you only focus on time.

Monday 12-12-11

Testing

A1. Front Squat @ 30X0- build to 1RM

A2. Supinated Chin Up - build to weighted 1RM

B. Front Squat @ 85% w/ tempo- 1 x max reps

Thursday 12-8-11

4 sets; rest 7 min

6 heavy Ring Push Ups

18 Heavy Unbroken KB Swings

35 sec Airdyne Sprint

Tuesday 12-7-11

Testing

21-15-9

Over Head Squat, 95/65#

Burpees

*if you can't over head squat a significant amount of weight due to FLEXIBILITY only, we'll do front squats w/ heavier weight.

Tuesdsay 12-6-11

A1. CTB Pull Ups @ 22X0; 4 x max reps; rest 10 sec

A2. Box Jumps; 4 x max in 45 sec; rest 2:30 min

+

Double Unders- amrap in 5 min

Monday 12-5-11

A1. HSPU- 5 x 5 tough; rest 20 sec

A2. Snatch Dead Lift @ 42X1; 5 x 5; rest 3 min

*I want perfect form on Snatch grip. This doesn't just mean flat back, it also means keeping your but done and torso tall just if if you were going to snatch the weight. If the weight gets to heavy to the point that you can dead lift it but not keep your but down that is not working the posture in the way we want it to in order to translate to the snatch. We'll discuss more in class.

+

1 mile run

Testing

3 rounds

10 Dead Lift, 225/155#

20 Pull Ups

30 Sit Ups

40 Double Unders

Lactate training back to reek havoc! Let's get on that Air Dyne! We'll start w/ some gymnastics skill work though. Stretch the shoulders good! I know they may be tired from yesterday which is why this is just skill training. Should not be exhausting!... till the sprints!

10 min

Practicing Hand Stands/HS Walks/Kipping HSPU

*Focus on tight body from fingers to toes. Your abs/butt/quads/calves/EVERYTHING should be tight when working on this skill

+

6 sets; rest 2:35

25 sec @ 100%

11-30-11

Tester

A. Over Head Squat- build to heavy single in 10 min

+

21-15-9

Over Head Squat 95/65#

Hand Release Push Ups

Knees To Elbow

*scale up option is 115/75# overhead squat/Ring Push Ups/Toes to Bar

11-29-11

10 min amrap @ 80%

5 Burpees

7 KB Swings, 53/35#

10 Box Jumps, 24/20"

rest 5 min

10 min amrap @ 100%

5 Burpees

7 KB Swings, 53/35#

10 Box Jumps, 24/20"

*Goal is to hold a nice fast but steady pace first round. Focus on steady breathing through your stomach (as opposed to your chest) and being consistent. Second round go at it hard. Get more rounds than the first set. If your breathing gets out of control that's ok, try to get it under control but keep going! The reps are low so you can get through the movement and change exercises to avoid muscle fatigue so keep going!

Welcome back from the holidays! Time to burn some of that food off by building lean muscle!

Your welcome for not making a pukie wod after thanksgiving!

A1. Front Squat @ 30X0; 5 x 3-8; rest 20 sec

A2. Pull Ups CTB @ 22X0; 5 x Max Reps; rest 2:30 (5 rep minimum)

11-22-11

Benchmark before the holidays!

Remember be thankful you have an able body to have the opportunity to do this to the best of your ability!

"Fran"

21-15-9

Thrusters, 95/65#

Pull Ups

11-20-11

A1. Ring Push Up @ 22X2; 5 x 6 weighted; rest 10 sec

A2. Russian KB Swings heavy; 5 x 20; rest 10 sec

A3. Sprint; 5 x 100m; rest 3 min

11-18-11

Tester

200m Run

10 Wall Climbs

20 Pull ups

30 Lunge Jumps

400m Run

30 Wall Ball

20 Pull Ups

10 Wall Climbs

200m Run

11-17-11

Snatch Warm Up w/ PVC Pipe

A. Power Snatch/Hang Squat Snatch/Squat Snatch x 3; rest 2 min

+

5 min @ 80%

1-2-3-4-5 Hang Squat Snatch Ladder w/ 55-65% of 1RM Snatch

ex. Do 1 hang snatch, 2 unbroken hang snatch, 3 unbroken hang snatch, etc. til 5 unbroken, then start back over at 1. Once you finish 5 that's 1 round. So if I finish 5 completely 3 times plus get through 3 the next round my score is 3 + 3 (understood that you got the 1 and 2 rounds)

rest 5 min

5 min @ 100%

1-2-3-4-5 Hang Squat Snatch Ladder w/ same weight

11-16-11

MAP Training

2 Big sets:

3 min @ 90%

5 Burpees

7 KB Swings, 53/35

rest 2 min

3 min @ 90%

5 Knees To Elbow

7 Box Jumps

rest 2 min

testing/training/attitude

Ok guys, sorry it's been a bit longer than I expected to get to sit down and write my thoughts about recent programming/testing/training that all of you have been going through at 27:17. First off I'd like to say EVERYONE is doing great!

The training has been harder lately. Reality is that good training is painful, Energy System training is painful. And most of all when you are trained and prepared for a TEST, it can be very painful!

As most of you know MOST of our days are "training". This means it is preparing us for those test days. Just like a football team practices or trains daily to prepare for the game (test) 1 day a week or however often depending on the sport. Lactate training hurts as most of you know. It forces you to push very hard, rest and repeat. This is where you learn where your redline is and really how hard you can push.

MAP training (max aerobic power) is not that painful. It is a sustainable effort. This is where you should really focus on your breathing and learning your different paces. Pacing is very important in CF. We all know a 5 min test pace is much different than your pace for a 20 min pace. MAP training intensity was explained to me recently like this. "You should always be thinking to yourself, Can I sprint right now if I had to? If the answer is yes then stay at that pace, if the answer is no then slow down a bit"

Now on the testing. All I basically want to say is you guys have been doing great! The Airdyne, burpee, KBS wod last week went great. Even if you weren't pleased about your times, I saw way beyond your times. I saw a group of athletes that pushed themselves to a limit that normally is not reached. And I would venture to say MOST of you had not been to that painful place in training before 3 months ago. But the way we have been training has been teaching you. So don't always worry about your time. Worry about your EFFORT!

Which leads me to my next point. I hear a good bit of complaining going on in the gym. And we joke around about it a good bit and it's all fun to an extent. But I some point it does get under my skin a little bit. The reason I do what I do (train to compete and train others) is b/c I believe it is God's gift to me. Without going to much into that I want to throw something out there for you to think about. EVERYONE at 27:17 has the gift of being healthy, EVERYONE! Yes some people don't seem healthy at times and others have certain injuries but we ALL have working bodies that know how to work hard and eat right. Whether we do that or not is OUR CHOICE. I'm not asking you to go 100% paleo and start focusing on competing and quit having fun in the gym. But I am asking you to stop and think next time you start to complain or feel sorry for yourself b/c you're not as good as the person next to you. Stop and think about how blessed you are to live where you do, to be fortunate enough to have the money to pay, fortunate enough to have a choice on how healthy you can be, think about how blessed you are that you CAN do a squat, you CAN do a push up, you CAN do a pull up, and etc. You CAN do anything you want. b/c you have a brain that works and 4 limbs that work! Whether you "scale" it or not it doesn't matter b/c you are BLESSED beyond measure!

Coach Mike

11-14/15-11

Monday

Testing

Dead Lift- 1RM

+

1 Mile Run TT

Tuesday

A1. Weighted Ring Push Ups @ 22X2- 5 x 8; rest 20 sec

A2. Strict Pull Ups @ 22X0- 5 x 5; rest 20 sec

A3. Weighted Lunges @ 2121- 5 x 8/leg; rest 3 min

+

if you have time or on the opposite end of the day get a 20min + light jog/row/airdyne in for recovery. CONVERSATION PACE and NO faster!

Veteran's Day!

Veteran's Day so... yep, you guessed it. Hero WOD!! Get after it hard today remember those who fight for our freedom!

I'll even let you choose!

"Jack"

20 min amrap

10 Push Press, 115/85#

10 KB Swings, 53/35#

10 Box Jumps, 24/20"

or Classic Hero

"Murph"

Run 1 mile

100 Pull Ups

200 Push Ups

300 Squats

Run 1 mile

*you can partition the movements b/w the miles as you wish.

11-10-11

Strength

A. Power Clean- build to heavy single in less than 10 min

B. Squat Clean x 1/Front Squat x 2; 3 sets; rest 3 min

C. Bulgarian Split Squat @ 30X0; 3 x 8/leg; rest 2 min

D. FLR on Rings- 2 x max hold; rest 1 min

Skill + Aerobic Conditioning + Strength mix

Skill work on jump rope and high rep upper body push and pull along w/ strength work push and pull and sit ups. Going @ a steady pace for 25 min for some base Aerobic conditioning

25 min AMRAP @ 85%

75 Jump Rope Singles

amrap Ring Rows

75 Jump Rope Singles

amrap Ring Dips

75 Jump Rope Singles

25 Sit Ups

11-8-11

Tester

For time:

25 Cal Airdyne

15 Burpees

25 KB Swings

15 Burpees

25 Cal Airdyne

11-7-11

Monday

Lactate Training

4 sets; 8 min running clock

10 Push Press heavy

15 Pull Ups AFAP

Run 200m AFAP

11-4-11

Testing.. probably going to hurt a little

3 rounds for time

30 Wall Ball, 20/14#

30 KB Swings, 53/36#

Strength + Anaerobic Lactic

A1. Strict Pull Ups- 4 x max reps; rest 20 sec

A2. Ring Dips- 4 x max reps; rest 2 min

*if you don't have 5 strict chin ups or dips but can do a couple then do a couple, rest, do a couple more till you get at least 5

*if you can't do any strict then do 5 negatives

+

Sprint 150m; rest 2:30 x 5

11-2-11

MAP training, maintain a sustainable pace throughout

5 min @ 80%

10 Double Unders

10 sit ups

10 lunges

rest 2 min

5 min @ 80%

10 step ups/leg

10 sec Hand Stand hold

10 V-ups

rest 2 min

5 min @ 80%

5 Cal AirDyne

5 Toes to Bar

10 Air squats

rest 2 min

5 min @ 80%

Bear Crawl down and back

5 burpees

11-1-11

Strength work

A. Over Head Squat @ 32X2; 5 x 5; rest 2 min

B. Squat Snatch- Build to heavy single (10 min or less)

C. Ring Push Ups @ 32X2 (add weight if possible)- 4 x max reps (no more than 10); rest 2 min

10-30-11

Halloween WOD!

Mummie's chasing Zombie's! You partner up w/ 2 people close to the same abilities. The first person starts and the second person starts 2 minutes after the first person. The second person (mummy) is chasing the first person (zombie). If the mummy catches the zombie then the zombie does 25 burpees at the end of the wod. If the mummy doesn't catch the zombie then the mummy does 25 burpees.

For time:

Run 800m

3 rounds

10 Curtis P's, 95/65#

10 Body Blasters (burpee, pull up, knees to elbows)

Run 800m

10-28-11

MAP training (max aerobic power) remember: sustainable pace is the goal here!

5 min on/3 min off x 4

10 Wall Ball 20/15#

20 Sit Ups

10 Ring Rows

20 sec Hand Stand Hold

10-27-11

Skill/Recovery

A. Practice Muscle Ups/CTB Pull Ups/Ring Dips- 10 min

(If you don't have a muscle up do low rep sets of Strict Pull Ups CTB if possible or just strict pull ups, or negatives AND strict DEEP ring dips or negatives)

B. KB Swings- 3 x 20 (moderate load); rest 90 seconds (focus on getting the KB STRAIGHT up over your head!

C. AMRAP Double Unders in 10 min

D. Stretch Calves/Hips/Shoulders work on Over Head Squat Positioning (what is it that's holding you back and stretch that!)

10-25-11

Tester

Let's see how you can push guys, these movements are very much a mental thing. Burpees.... it's 10, don't let your self stop! Box jumps, whether you rebound or not don't let yourself stop, find a rhythm and keep it going. The runs, well they're just a run so go hard ESPECIALLY on the last one!

*no rebounding if you can not squat your bodyweight in a back squat please! This does not slow you down that much. I've seen people move really fast with a step down from the box!

5 rounds

10 Burpees

20 Box Jumps, 24/20"

Run 400m

10-25-11

Tuesday

Lactic Endurance- Sessions are getting longer and rest is getting shorter but the intensity is still there! Go hard on EVERY set!

5 sets; rest 4 min

5 Push Press Heavy

5-10 Pull Ups (CTB if possible)

30 sec AirDyne Sprint

10-24-11

Strength + a touch of MAP training

The strength work today is high skill so you may not be able to get that heavy if you struggle with these movements but that is ok. Think of it as a recovery day for the rest of the week! Go hard on the MAP training, it's only 3 runs so go hard and try to maintain that hard pace!

A. Power Clean x 1/ Hang Power Clean x 1/ Hang Squat Clean x 1/ Front Squat x 2; rest 2 min x 5 sets

+

3 sets; rest 2 min

Max Ring Dips in 20 sec

Sprint 400m

10-21-11

Recovery Aerobic Training. Stay constantly moving throughout the whole time. Focus on steady breathing and not stopping.

Warm Up

Stretch problem areas with 1 min of airdyne x 3 mixed in @ 70% effort

25 minutes NOT for rounds

50 Jump Rope (singles, running in place, crossovers, whatever)

30 Sit ups

20 KB Swings, 53/35

10 Push Ups

5 Lunges/leg

10-20-11

Lactic Endurance- Go hard, Rest, Repeat

3 sets; rest 10 min

10 Burpees AFAP

25 Unbroken Wall Ball

Run 800m

Tester

A. Max Height Box Jump- take 10 min to build to max height box jump.

Option B is to practice box jumps if you don't want to build to a max height. The max height is for no other reason but fun!

+

"Diane"

21-15-9

Dead Lift, 225/155#

HSPU

To be Rx'd you must use the Rx'd weight and your head much tough the ground on EVERY HSPU and come to full lock out.

10-17-11

Tuesday don't forget the innov8 rep is coming to stinky feet to talk to us about there shoes. They will have an assortment of different kinds there and they will be giving us a 10% discount for this week only on all innov8 shoes. This is going on AT STINKY FEET @ 5:00. We ARE HAVING 4:30 class but no other classes in the afternoon. sorry for the inconvenience

Tuesday's training is MAP training. Maintaining the same pace throughout is the goal here.

5 sets; rest 3 min

3 min time cap

Max Pull Ups w/o coming off the bar

Run 400m

Max Double Unders in the remaining time

10-17-11

Strength + Lactic Training

Starting with the bar on the ground, trying to find your 1RM thruster. You can power clean then thruster or squat clean then thruster. Once you squat you can't stop at the top and push jerk it. You can move your feet for balance but no redip under the bar (as in a jerk). On the squat clean I want them to be a challenging weight but still able to move quickly.

A. Build to 1RM thruster from the ground in 10 min

+

4 sets; rest 4 min

5 hang squat clean challenging but fast

Airdyne Sprint 20 sec

Anaerobic Lactic Endurance

Friday's training. Lactic endurance, longer efforts of work with a good bit of rest. The energy system that most CF workouts utilize most and needs to be trained most for a CF athlete.

In order to be Rx'd you must have arms fully extended and chin over bar on pull ups w/ no band, break parallel in your squat and ball must hit the target on the wall ball, hips must fully extend at or above the box height.

3 min amrap; rest 6 min x 4

10 pull ups

10 wall ball

10 box jumps

Strength/Work Capacity/Skill/Volume day

Alrighty guys, today doesn't necessarily fall into an energy system. More of a strength work but with very high volume and building work capacity at high reps. Being able to go longer without breaking is very important in CrossFit so this will help build that mentality of going unbroken more.

We are going to start getting a little more strict on movements. People are being able to write Rx'd by there names but really cutting the reps short. I want everyone to be Rx'd just as bad as you do but I want you to be Rx'd with GREAT form. Ring dip standard for Rx'd is: no band, arms locked out at top and bicep touches ring at the bottom. KB Swings I want the hands over the heels at the top of the swing (don't just stick your head through your arms at the top) kettlebell does not have to be straight up but I do want it above the hands, not hanging down. Knees to elbow means exactly what is says, knees actually have to make contact with your elbow, NOT your tricep or your armpit.

If possible go for a run/bike/swim/or row on the opposite end of the day that you train. Easy pace 20 or 30 min

A1. Ring Dips- 5 x amrap in 30 seconds; rest 10 sec

A2. KB Swings- 5 x 15; rest 2 min

B. Knees To Elbow- 4 x 10; rest 1 min

Anaerobic Alactic Training + Skill to Aerobic

Wednesday

Anaerobic Alactic training is something we haven't hit yet since I've been doing the wod reports on here and explaining the wod's. The anaerobic alactic energy system is similar to anaerobic lactic system but the Alactic means withOUT lactic acid (aka not as painful!). This will be very short burst of work with plenty of rest, will feel very similar to strength work!

Plus a little finisher of some skill work and a touch of conditioning.

5 sets; rest 2:30 min

3 heavy Push Press

6 Box Hurdles (box jump w/ step down if you can not squat your bodyweight)

rest 2 min

Max rep HSPU

Run 1 mile @ 80%

It is not safe to do jumping plyometrics such as box hurdles without the muscle strength to squat your bodyweight (if I weight 170lbs I need to be able to squat at least 170lbs). We will be a little more strict on this in the future to help protect from injury.

Test Day

Testing the longer time domain here (longer for crossfit, maybe not longer for our future..) We've done this before so you have something to compare to. Pretty simple, try to minimize the breaks and go unbroken as long as possible b/c the reps are small.

"Cindy"

20 min amrap

5 pull ups

10 push ups

15 squats

Strength + Anaerobic Lactate Endurance

Strength work on the Power Clean. With less than 5 seconds between reps go heavy and find a 3 rep max in less than 10 min. You can drop it from the top so let's see some PR's tom. Remember a power clean means you can drop underneath it as much as you need to as long as you don't break parallel on the squat.

Lactate Endurance work, this is going to take probably a minimum of about 2 minutes of work and for some of you a decent amount more. But you still get plenty of rest, you should be hitting this very hard, as soon as you drop that bar drop down for the burpees and as soon as you finish that last burpee take off on a 400m sprint. Hit it hard!

A. Power Clean- in 10 min or less find a 3RM

+

3 sets on 12 min clock

10 TnG Cl & J, 95/65#

10 Burpees AFAP

400m Run @ 95% effort

Also, on the opposite end of the day of coming to the gym try to hit a 20 or 30 min recovery run/row/bike/swim. You can come to the gym and do this if you want. This should be at about 60% effort.

Anaerobic Lactate Training

Keeping it pretty simple today. Go hard for 25 seconds and rest 3:35, two different modalities. Intensity needs to be above 90% on all efforts. Stay moving during your rest so lactic acid doesn't build up too much in your legs.

4 sets; rest 3:35

25 sec Prowler Sprint

+

4 sets; rest 3:35

25 sec Airdyne Sprint

Enjoy!

Strength + Skill

Strength work so go heavy on the squats and go to failure on the max reps! Practice double unders, focus on keeping the hands low, stand tall, get a good controlled bounce not a big JUMP. I want you to be able to sneak up one someone when you're doing double unders! Quiet feet!

A1. Front Squat @ 32X2 (watch clock for tempo, don't count in your head!); 5 x 4-6 reps; rest 20 sec (go up in weight EVERY time no questions asked unless you don't get 4 reps, if you only get 3 it's ok don't go down just try again next set!)

A2. Ring Dips- 5 x AMRAP (if you can't do them unassisted then do 30 seconds worth of negatives); rest 3 min

+

10 min Practicing Double Under

If you're good at them practice high rep unbroken sets. ex. do as many unbroken sets of 30 in 10 min

MAP + Skill

This is a MAP training session (max aerobic power) with some bodyweight skill at the end. Again the goal in MAP training is sustainable out put. Throwing some weights in the mix helps you challenge those movement when your pretty fresh then get into some aerobic activity. Once you get to the last 3rounder then your just getting some good skill practice in when your tired on those movements (fatigue based training). Have fun with it and work on that breathing.

I'm giving you the freedom to chose your cyclical activity, although I may offer suggestions!

3 set; rest 2 min

10 Hang Power Snatch

Run/airdyne/row/jump rope 90 seconds

rest 2 min

3 sets; rest 2 min

10 heavy russian KB Swings

run/airdyne/row/jump rope 90 seconds

rest 2 min

3 sets; no rest

10 push ups

10 sit ups

10 box jumps

Test

Test

Remember- bring a different mentality, it's game day so go hard. Challenge yourself especially on those burpees to not stop. Pick a pace and stay with it and just keep on getting on the ground and getting up!

For time:

Run 400m

20 Pull Ups

50 Burpees

20 Pull Ups

Run 400m

Strength

Today is all strength work! Keep good position and move as much weight as possible. Keep the Tempo STRICT it's for a purpose, this IS how we get stronger and it IS important for measuring strength gains. In order to really know if you are getting stronger you have to know how long you have the weight under tension (time under tension, TUT). Ex. I do a 3rm back squat with no tempo at 350 one week, it takes me 7 seconds. A month from then I do 3rm back squat at 360 but it took me 10 seconds. Did I really get stronger? But if I do them both at a strict 30X0 tempo then I know my time under tension is the same which means my power output went up the second time. Trap-3 is shoulder therapy stuff so don't get scared b/c you don't know what it is!

A1. HSPU @ 32X2; 4 x 5 difficult; rest 90 sec

A2. Dead Lift @ 42X2; 4 x 3; rest 90 sec

B1. Push Press @ 22X2; 3 x 6; rest 90 sec

B2. Bulgarian Split Squat @ 3121; 3 x 8/leg; rest 90 sec

C. Trap-3 @ 30X0; 3 x 8/arm; rest 45 seconds

Training- Anaerobic Lactic Endurance

Anaerobic lactic endurance means go hard! 85-95% effort here and trying to hang on to that speed every time but it is NOT sustainable for much longer than the effort (if it takes 90 seconds that means you could not maintain that pace for more than 2 min max) You're getting a good bit of rest so go hard during the work sets

Try to keep sets under 90 seconds each. Ring dips should take about 10-20 seconds, wall balls under 40 seconds + 30 sec airdyne.. Gotta hustle!

5 sets on a 6 min clock

5-10 Unbroken Ring Dips

20 Unbroken Wall Ball, 20/15#

30 second AirDyne Sprint

Skill + Strength + MAP

Ok guys today is a little touch of a few different things. Skill training which should not be too taxing just trying to get better. Strength work, today working on pull up strength trying to either get that first pull up or a muscle up or something like that. Lastly, is the MAP training or Max Aerobic Power Training. Generally a 1:1 work:rest ration which is exactly what we're touching on today with running. Remember MAP training is Aerobic training which translates to sustainable pace so all 400's should be same time within 2-5 seconds. Work on good pacing, not too slow either!

Skill

Hand Stand Walking Practice 10 min (scaled to hand stand practice if that needs work)

Strength

Strict Chin Ups @ 30x0- take 10 min to build to a 3RM in weight

(scaled to 5 sets of negatives, accumulate 40 seconds of TUT, time under tension, per set)

MAP

15 min amrap

Run 400m; rest 1:1

ex: Run 400m in 70 sec; rest 70 sec; run again; rest again til 15 min is up

(as long as the clock is under 15 min you can start your last 400m, you do NOT have to be DONE with the 400m by 15 min)

Test

Today is a test wod. Think of CrossFit as your sport and compare it to other sports. Let's say football players. The "train" during the week and the off season and only "test" (game) once a week. So CF is the same way in my mind and our gym. Most of our workouts are "training" or preparing us for the "test" and there is a different mindset. You push hard, very hard during these "training" times to get you ready for the "test". "Test" day is a different mindset. You come in and get a good warm up, get loose, and get ready to take the intensity to a new level. You don't start till you're ready and when 3-2-1-Go is said and the clock starts and you give it all you got. You try to push harder than usual. If you redline on the second round of 3 and it takes you 4 min to do the last round after only 2 min to do the first 2 rounds that's ok b/c you've learned something about your engine and your ability to push. Make sense?

Test

3 rounds for time

25 KB Swings

25 Box Jumps, 20"

Max Aerobic Power

Training

MAP Session

Max Aerobic Power obviously means we're training the aerobic system here. Definition of aerobic means using oxygen. Another practical way to look at it means sustainable. The rest:work ratio here is 1:1 as opposed to yesterdays that was upwards of 3 or 4:1.

The goal here is to NOT blow it out of the water on the first set. You should find a pace that is good and steady and maintain it for all 6 sets. The last set should be difficult to maintain but not impossible.

3 min on/3 min off x 6

10 Ring Rows

10 Sit Ups

10 Hand Release Push Ups

*#'s may be adjust to suit the individual person to create a # that is maintainable.

Strength + Anaerobic Lactic Endurance

Training

Todays is training strength and the Anaerobic Lactic Endurance energy system. Efforts on the working sets should be about 85%. This is hard effort, no stopping breathing should be high by the time you finish the set but recovery should be good. If effort is not very high you will not get the training effect desired.

A. 1 1/4 Back Squat @ 32X2; 3 x 5 reps; rest 3 min

+

3 sets; rest 4 min

5 Hang Squat Clean heavy

10 Burpees AFAP

20 High Knee Jump Rope

Testing

Todays workout is designed to be Anaerobic Lactic Session Testing. It's a 12 min workout designed for you to keep moving the WHOLE time! You pauses should NOT be b/c the movement is too hard or the weight is too heavy. It is designed so that the only reason you stop is due to breathing.

12 min AMRAP

5 burpee broad jumps

10 kettle bell swings, 53/35

15 sit ups

This is testing, go hard for 12 min and done!

Training

Back on the blog, new website is coming soon but for now I'll continue with the blog.

Today's training is for strength and work capacity in a fatigued state. It is strength work but it's done with incomplete rest. So when you're out of breath and not ready to do the pull ups after a minute rest or not ready to thruster after 3 min rest don't be alarmed. That's how it's supposed to feel. Go heavy and STICK TO THE REST TIMES!

A1. Thrusters heavy- 5 x 10; rest 1 min

A2. Pull Ups- 5 x 50% of max reps; rest 3 min

+

Run 800m cooldown

Sarah Fragoso’s Smoky Roast Serves 6 COFFEE SPICE RUB 2 tablespoons coffee grounds 1/2 teaspoon ground chipotle 1 teaspoon unsweetened cocoa powder 1/4 teaspoon cinnamon 1/2 tablespoon garlic powder 1 tablespoon dried oregano 1 tablespoon cumin 1 teaspoon sea salt Mix all spice rub ingredients together and set aside. ROAST 2.5 lb grass-fed beef chuck roast 1/2 tablespoon coconut oil 1 red onion, halved and sliced 3/4 cup water Heat your coconut oil in a skillet over medium to medium high heat; make sure your pan is nice and hot! Take the spice rub mixture and rub the entire amount into and all over the roast - really rub it in, do not just brush it on! Using tongs, place the roast into the hot skillet and sear for 3-4 minutes on each side. If your pan is not hot enough you will lose your spices, but if it’s too hot, you will burn your roast. You want it to make a nice crust on both sides of the meat. Place your sliced onions in the bottom of a slow cooker. Once the roast has been seared, put the roast in the slow cooker on top of the onions. Add the water, cover and cook on high for 5-6 hours or on low for 7-8 hours.

Why light days?

Ok guys, some of you may come in (or not come in) today and think why is it that we're just practicing hspu for 10 min and then practice something else. That's very vague and lazy of coach.

Well there is a reason for the days like today. Fact is we can not push ourselves 100% day in and day out. That's why the program varies with strength work, long endurance, intervals, skill days, etc. All of these things except the skill day are very taxing, it works for a while b/c it is constantly varied so you stay pretty fresh but every now and then you need to let your mind rest from the clock, rest from the weight, and just focus on skill or technique. This helps your body recover and hopefully come back more hungry the next day to crush whatever task is at hand then.

For instance, I'm taking a full week off now that I'm done competing for a bit. My muscles have recovered from the weekend, I'm not sore anymore. But am I ready to train with good intensity? not at all. I'm giving my body and mind time to recover from the weekend. Part of my mind is more hungry than ever to get back to train for 2012 but the other part is not ready to suffer through a metcon right now. I need time to relax and I'm going to take this week off and then spend some time just lifting heavy weight and working on raw conditioning, very little time on true "CF Metcons" for a while.

Always be better than yesterday! even if that means rest!

Regionals 2011

Ok guys, now that I've had a little time to digest the Regionals weekend I want to write a recap.

First off I will say I thank God for the ability to get to where I am today. With out him I would not be the athlete I am, without Him I would not be the gym owner I am, without Him I would not have an incredible family and fan base at CF 27:17, without Him I would not have the parents I have to support me through all of this, and without Him I would not have the beautiful and loving wife I have to take care of me through these tough weekends. Thank God for all He has been, is, and will always be in my life!

It was a looong drive getting there. We had the car jam packed and Reagan had to sit indian style the whole way there! We got there and pull up to the farm to see the big Reebok signs, this was the real deal this year. We get out and register, not much is going on so we just walk around a bit and see where it will all go down and then leave. I get a pretty good nights rest and I'm ready to go in the morning

Athletes had to get there at 8:30 for the first briefing. I'm ready to go but unfortunately we have to wait til about 2 o'clock for our first wod.

WOD 1- Run/HSPU/Row.. I had good feelings about this one b/c of the hspu, I wanted to go hard on the run but not to hard that I couldn't get my hspu's unbroken. Brett had already done it and said the run was easy and felt short.. Well he lied. The whole time I was running (in last place in my heat by the way) I was thinking how I wish Brett had not told me the run was easy b/c it felt awful and long. But oh well I get to the hspu last in my group but felt good, knocked those out unbroken and quick to jump on the rower first. This was the worse 1000m row ever. Managed to finish in 9:06 and come in 3rd overall. Very pleased with this finish.

WOD 2- Thruster ladder- Looking forward to this one too, of the pure strength moves this is probably a best for me relative to other athletes. Starting at 155# the weight felt kind of heavy, I keep moving through steady to 235# which was kinda shaky, get to 245# KNOWING I can get it b/c I've done it twice before but had no drive in my legs and just couldn't get it overhead. O well not too disappointed.

Tied for 3rd after day 1.. Really excited but nervous about saturday knowing it would be my tough day

Saturday I wake up with good thoughts, body feels fresh and ready to go hard.

WOD 3- Dead Lift/Box Jump- Again nervous b/c I knew this was my worst event but ready to attack it best I could. Stuck to my plan of breaking the dead lifts as 8/7/6, 6/5/4, & 5/4. First 21 DL and BJ felt good, after that it got real hard, sticking to my plan and taking as short of break as possible finishing just over 7 min which was about a minute and a half PR so I was happy about that. It left me in 31st for that event so that was very frustrating that my weakness would drop me down that much but that's CF.

WOD 4- the dreaded 100's- This work out I was not looking forward to b/c it's extremely painful but I thought I could do well at it b/c the movements are good for me. By this time it was about 104 degrees outside, I think 109 on the battlegrounds. My heat is ready, last heat of the day. I jump on the pull up bar and instantly feel my hands burn, I knock out 25 straight and look at my hands to already see burn blisters. Feeling good though I stuck to my plan and finished out with sets of 15, 14, 13, 12, 11, 10 which equals 100. I was the first one off the pull up bar feeling good. Grab the kettlebell and I can barely hang on b/c my hands were already burned and the KB is burning them even more. Started with a couple sets of 10 but broke down mentally pretty quick here and started doing sets of 5. This was a SLOW hot process to get through those. The rest of the wod was similar, short sets with lots of break feeling completely broken down from the heat outside and my hands hurting. I did not finish the workout only completing 52 Over head squats and felt terrible. Barely making it off the battle ground before lying in the ground trying to recover. I finished 16th on this workout leaving me in 11th place after day 2.

Happy b/c I made it to day 3 but disappointed that I broke down that much mentally to start doing sets of 5 KB swings with a 53# kb. I go to the hotel and get in the cold swimming pool for about 30 min and start feeling much better.

Sunday morning I wake up with 1 Cor 10:31 on my mind. WHATEVER you do, do it all for the glory of God! Feeling good and ready to attack day 3.

WOD 5 "Amanda" one of my all time favorite wod's. My hands are torn up so I tape them up real good, knowing this may effect my ability to connect reps together on MU's or Snatches but I'm still ready to make up some ground. 3-2-1 go and I get no rep'd on the first muscle but don't let it effect me mentally and keep going. Moving through pretty efficiently having to break a little more than I wanted b/c of my tape, with only 1 failed attempt at a muscle up I come off the set of 5 muscle ups and move to the bar for my last 5 snatches and I see the guy next to me doing single on his last set of snatches and I know I can beat him if I tough and go all 5. I pick the bar up and do 3 smooth and go for my 4th and the bar flies out of my hand, I pick it back up as fast as I can and do 2 more touch and go but it was just 2 seconds too slow to beat the guy next to me. It's ok though I came in 4th on the workout so I was pleased with my finish.

Ripping my hand up pretty bad during "Amanda" it was tough to get motivated for the last wod.

Wod 6- the chipper. Felt pretty good about this one actually. Not looking forward to the ground to over head but knew I could make up ground on the rest of it. Started off good moving quickly through the burpees. Got to ground to overhead and the heat started setting in bad. My plan was 5 at a time with short breaks, well the shorts breaks didn't really work out well. Got way behind on these and couldn't make up enough ground on the rest of the wod to make up the difference. Finish completely exhausted in over 14 minutes I was glad to be finished!

It was a great weekend of fun, excitement, heat, exhaustion, and adrenaline. I'm even more hungry now than I was before b/c I saw my name in position to go to the Games. But even more so I am just so thankful for ALL the support I got, most importantly from my parents and Reagan who cheered me on and took care of my needs and injuries, I literally could NOT have done it with out them there. And next for my family at CF 27:17. I felt your cheers and prayers out there for sure, your facebook messages and text are what helped get me from one wod to the next. I hope I represented you all well out there.

Taking about a week off and getting back after it, I think we need an excuse to take a gym trip to Cali in july 2012!!

Med balls falling everywhere!

5 rounds

5 Dead Lift, 185/115

15 Wall Ball

10 Ring Push Ups

10 Pull Ups

+

50 sit ups

for total time

20 min AMRAP

5 Pull Ups

10 Squats

15 KB Swings

20 Double Unders

What's your reason for not training?

20 min amrap @ 85%

20 walking lunges

50 single unders

20 sit ups

5 sets; 4 min running clock

10 Wall Ball

10 Burpees

10 KB Swings

10 Pull Ups

Score is fastest time/difference b/w slowest and fastest

Ex. first round = 1:30 slowest round = 1:40

Score = 1:30/10sec

A. Front Squat @ 30X0; 3 x 10; rest 2 min

B. Muscle Up tech work 5 min

+

"Annie"

50-40-30-20-10

Double Unders

Sit Ups

A. Split Jerk- 3, 3, 1, 1, 1 to heavy single (less than 10 min)

B. Practice Hand Stand holds and walking 5 min

+

For time

4 rounds; rest 2

20 Wall Ball

20 Burpees

A. Weighted Pull Ups @ 22X2; 3 x 3; rest 2 min

+

8 sets; on 3 min running clock

8 Pull Ups

Run 200m sprint!

A. Power Clean- 10, 5, 3, 1, 1, 1 for max load

B. Clean Pull @ 100% of above- 3 x 3

+

"Power Elizabeth"

21-15-9

Power Clean, 135/95

Ring Dips

http://youtu.be/myDYE49KPlQ

Easter WOD! Forsaken! Don't miss this special team wod!

20 min AMRAP

5 Power Clean, 145/100

10 Toes To Bar

15 Wall Ball

Thursday

5 sets; rest 3 min

2 min working sets

10 Burpees

15 Box Jumps

A1. Ring Dips @ 22X2; 5 x 5; rest 10 sec

A2. Strict Pull Ups @ 22X2; 5 x 3-5; rest 10 sec

A3. Kipping Pull Ups AFAP; 5 x 5; rest 10 sec

Practice something you like but want to get better at!

Tuesday fun day!

A. Tire Flips- 3 x 1 min amrap; rest 3 min

B. Sled Pulls- 3 x down and back; rest 3 min

C. Toes to Bar- 3 x 15; rest as needed

Brad pacing his was through the 15 min amrap

25 min amrap @ 85%

Run 400m

30 walking lunges

max hand stand hold

5 min Max Double Unders

+

5 sets

5 ring dips; rest 30 sec

10 knees to elbows; rest 90 sec

+

5 min max Double Unders

Just a reminder of where 27:17 has come from. Some of you may not have known this is where it all started!

Tuesday

5 sets; rest 3 min

10 Wall Ball

10 Box Jumps, 24/20"

10 KBS heavy

10 CTB pull Ups

Thumbs up for perfect technique!

A. Push Press @ 20X0; 3 x 10; rest 90 sec

B. Over Head Squat @ 32X0; 3 x 10; rest 90 sec

C1. Front Squat @ 32X0; 3 x 10; rest 60 sec

C2. V-Ups- 3 x 20; rest 60 sec

Will killing some box jumps!

Train that goat again!

Hannah knocking out some push ups!.. kinda...

Wednesday

Practice your GOAT!

or

5 min amrap

Squat clean, 165/110#

Jerk, 165/110#

Rest 3 min

50 Wall Ball

Rest 3 min

Run 400m

Blake recovering from wod 11.2!

Benchmark Monday

"Helen"

3 rounds

Run 400m

21 KB Swings

12 Pull Ups

No excuses!

15 min amrap

9 Dead Lift @ 155/100

12 Games Push Ups

15 Box Jumps, 24/20"

or

Practice your "Goat"!

Weird Ashley is laughing!

15 min amrap

9 Dead Lift, 155/100

12 Push Ups

15 Box Jumps, 24/20"

Grayson, caught during his secret to success... bicep curls with baby dolls...

Tuesday

A. Halting Snatch Dead Lift- 5 x 3; rest 90 sec

B. Power Snatch- 10 x 1 on the minute

C1. Ring Dips- 5 x 5 weighted @ 22X2; rest 10 sec

C2. Toes to bar- 5 x 10; rest 60 sec

The team discussing the first Open WOD after doing it! Come join and support us wednesday night at 6:45 and saturday morning at 10 a.m.

Benchmark Monday

"Fran"

21-15-9

Thrusters, 95/65#

Pull Ups

+

Rest 5 min

Run 800m for time

Friday

5 sets straight through

1 min at each station

Wall Ball

Ring Dips

Bar Roll Outs

Turkish Get Ups

Jump Rope

And we thought running was bad!!

Sorry for the long away time from posting. I will be posting daily from now on!

Thursday

3 sets; rest 3 min

10 burpees AFAP

15 heavy KBS

+

3 sets; rest as needed

Prowler pushes!

Thursday

20 min amrap

10 Dead Lifts, 135/95#

10 Box Jumps, 24/20"

10 Pull Ups

Run 200m

Wednesday

5 min Double Under practice

+

A1. HSPU- 5 x 5; rest 10 sec

A2. Toes to Bar- 5 x 5; rest 10 sec

A3. Sit Ups- 5 x 20; rest 120 sec

+

5 min Double Under practice

Monday

A1. Thrusters- 5 x 8 reps; rest 60 sec (heavier than last week)

A2. Weighted Pull Ups- 5 x 3 reps; rest 60 sec (heavier than last week)

+

Run 1 mile for time

Sorry for the long time away from posting.

Here's a little update and I'll be back on the posting this week.

CrossFit Games Open Sectionals starts on March 15 with the announcement of the first workout! Keep on the lookout for our schedule at CrossFit 27:17 as we will be opting in each week to host the WOD if anyone outside of our members wants to come in and perform the workout.

Also, some of the members will be doing the workouts so keep on the lookout for the times for that so you can come cheer them on. It will continue for 6 weeks so there will be plenty of opportunities!

Go here for more info on the CF Games

http://games.crossfit.com/

Press- build to 1RM

85% of that x max reps

+

15 min amrap

7 Push Press, 95/65#

15 Box Jumps, 24/20"

200m Run

Press- build to 1RM

85% of that x max reps

+

15 min amrap

7 Push Press, 95/65#

15 Box Jumps, 24/20"

200m Run

The shirts that had 24/17 are in with the correct 27/17... it is $4 to get you're correct one.

Thanks

Tuesday

Compare to January 4th

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

KB Swings, 53/35

Box Jumps

Rest 5 min

10 min double unders

Monday

A1. Front Squat @ 30X0; 5 x 5; rest 20 sec

A2. Pull Ups Kipping; 5 x amrap; rest 3 min

+

800m run for time; rest 2 min x 2

Wednesday

A1. Ring Rows @ 32X2; 5 x amrap; rest 10 sec

A2. Narrow Push Ups @ 32X2; 5 x amrap; rest 2 min

B. Front Leaning on Rings; 120 sec total

C. Row 1000m for time

Thursday

A. Power Clean + Hang Squat Clean + Squat Clean- 5 x 1.1.1 every other minute

+

Box Jumps- 30 sec on/ 30 sec off x 10

+

3 min amrap- 3 burpees, 3 knees to elbow

Tuesday

Pull Ups @ 2111; 5 x 5; rest 90 sec

+

15 min amrap

10 Pull Ups

15 Wall Ball

35 Double Unders

Monday

A. Over Head Squat- 3 x 3; rest 90 sec- 80% effort

B1. Press- 3 x 5; rest 10 sec

B2. KB Swings- 3 x 21; rest 3 min

C. Sit Ups- 100 for time

D. DB External Rotation @ 3010- 3 x 10/arm

New BRIGHT shirts!
Wednesday

A1. Weighted Step Ups- 5 x 5/leg; rest 20 sec

A2. Ring Dips @ 21X1- 5 x amrap; rest 2 min

+

8 sets; 20 sec amrap; rest 40 sec

Box Jumps

The new place!

Monday

Front Squat- 3 x 6; rest 2 min

+

5 rounds

10 Thrusters, 95/65#

10 Pull Ups

Tuesday

HSPU's- 3 x max reps; rest 90 sec

+

5 rounds

20 KB Swings, 53/35#

15 Knees to Elbows

Wednesday

Press- build to heavy 3

+

5 sets; rest 2 min

5 HSPU

10 Ring Row @ 1010

15 Burpees as fast as possible

Thursday

Tabata Lunge Jumps

3 min to run 400m

Tabata Sit Ups

3 min to run 400m

Tabata Box Jumps

3 min to run 400m

Monday-

Benchmark Monday

"Karen"

150 Wall Ball

Tuesday

Strength Day

A. Power Clean- build to a heavy triple in less than 10 min

B1. Ring Push Ups @ 32x2; amrap x 4; rest 20 sec

B2. KB Swings heavy- 18 x 4; rest 3 min

C. Front Leaning on Rings- 90 seconds total

D. Toes to Bar- 60 total

1st thing January 19th is CrossFit 27:17's birthday. This makes 2 years!! It's been a great journey with everyone so far. I can not explain how blessed I am to have the 27:17 family around me. I pray that I continued to be blessed by athletes just like the ones I have now. Look forward to some good changes in the next year to take this gym to the next level. I'm praying for you all constantly and love you. You have all had more of an impact on my life than you'll ever imagine. Thank you!

2nd thing.. thing WOD

"Nichols"

3 rds

5 Clean and Jerk, 135/95#

30yrd Shuttle run (3 trips)

20 KB Swings, 2pd/1.5pd

15 Box Jumps, 24"/20"

Nichols was my best friend growing up (lived next door to me) all the way through high school. He was an incredible guy who loved Christ and people. He was a great athlete, smart, and talented. On January 19th 2004 Nichols took his own life. So I named this WOD in honor of him smiling down on CrossFit 27:17 and blessing me and the gym. So I say a thanks to all those who perform this WOD in honor of him and pushing yourselves for him. It is not an easy workout but it would mean the world to me if you would give just a little bit extra on this one in honor of Nichols. Please take some time to pray for his family and all the other people out there who are struggling with the loss of loved ones.

This is Nichols junior year class picture, explains him well.. always putting a smile on everyone's face!

Mitchell's 38!

10 min practice Double Unders

3 rounds

38 Wall Balls

38 Sit Ups

Sectionals Training

Part 1

3 sets

35 unbroken pull ups; rest 20 sec

Row 400m @ 90%; rest 5 min

+

3 x 50 unbroken Wall Ball; rest 2 min

+

3 x 25 GHD Sit Ups; rest 60 sec

Part 2

Run 5 min @ 5k pace

walk rest 2 min

repeat 4 times

Benchmark Monday

"Josh"

Over Head Squat 21-15-9

Pull Ups 42-30-18

Sectionals Training

6 sets; rest 10 min actively

30 sec amrap Clean & Jerk, 135/95#

30 sec amrap Box Jumps, 24/20"

30 sec amrap KB Swings, heavy

30 sec amrap Double Unders

30 sec amrap Burpees

Grayson and Brad going head to head!!

Thursday

Max Height Box Jump!

+

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

Lunges/leg

Box Jumps

Friday

Strength + Cardio

A1. Ring Dips @ 33X3; amrap x 5; rest 10 sec

A2. Strict Pull Ups @ 21X1; 3-5 x 5; rest 90 sec

B. Narrow Grip push ups x 50

C. Toes to Bar- 4 x 15; rest 45 sec

D. Tabata Row

A.M. vs P.M. throwdown crew!

Wednesday

Press @ 32X2; 5 sets of 3; every other minute

+

3 min amrap x 4; rest 1 minute

5 push press

7 pull ups

+

5 min amrap Double Unders

Benchmark Monday:

"Jackie"

for time:

Row 1000m

50 thrusters

30 pull ups

Wednesday

Anaerobic Power

Press- build to heavy single in less than 10 min

+

5 sets

10 unbroken HSPU

Row Sprint 30 seconds

rest 2 min

+

rest 5 min

Row 500m for time

Newly engaged CrossFit 27:17 couple, Lauren and Grayson, breaking it down at the Christmas party with some Wii Dance!

Monday

Muscle Up/ Kipping Pull Up tech work

+

"Angie"

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

Tuesday

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

KB Swings, 53/35

Box Jumps, 20"

+

rest 5 min

10 min AMRAP Double Unders