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