Snatch Grip Dead Lift @ 32X0; 3 x 3; rest 180 sec

+

4 sets

15 KB Swings (heavy)

Row for 90 seconds

rest 2 minutes b/w rounds

Tabata Mash Up

Pull Ups

Push Ups

Box Jumps

continue til 8 rounds of each movement are complete.

+

5 min amrap Double Unders

Back Squat @ 30x0; 3 x 4; rest 120sec

+

3 Rounds

10 Hang Clean

35 Sit ups

A1. Power Clean 3 x 5 sets; rest 120 sec

A2. Ring Dips @ 20x0; amrap x 5; rest 120 sec

B. Dead Lift @ 60% of 1RM; 3 x 8 sets; rest 45 sec

C. Row Sprints @ 100% effort; 30 sec x 4; rest 60 sec

5-5-5 Pull Ups

+

"Annie"

50-40-30-20-10

Double Unders

Sit Ups

Performance Logs/Christmas and New Years schedule/Monday's WOD

The new performance logs are in, make it easier on your self to keep up with your stats. These books have all the named workouts/benchmark lifts listed in the back and some nutrition information and more!

This week and next week will have the same schedule which is: Monday-Wednesday normal schedule, Thursday 7, 8, and 9 o'clock classes, Friday and Saturday No class.

Monday's WOD

A. Over Head Squat @ 32x0; 3 x 5 sets; rest 120 sec

B1. BB Fwd Lunges @ 20x0; 5/leg x 3; rest 90 sec

B2. Push Press @ 20x0; 5 x 3 sets; rest 90 sec

C1. Knees to Elbow 10 x 3 sets; rest 60 sec

C2. Ring Push Ups @ 20x0; amrap x 3; rest 60 sec

Thursday and Friday's Classes

Thursday afternoon 5:30 is the only class time

Friday 5:30 and 6:15 will be the only morning classes and 5:30 will be the only p.m. class

WOD

A. Dead Lift @ 30x0; 3 x 5 sets; rest 120 sec

B1. Pull Ups; 3 x 4 sets; rest 90 sec

B2. KB Swings; 18 x 4 sets; rest 90 sec

C. GHD Raise @ 20x0; 10-12 x 3; rest 60 sec

A. Hang Snatch; 3 x 5 sets; 120 sec rest

B1. Over Head Squat; 5 x 3 sets; 90 sec rest

B2. Ring Dips; amrap x 3; 90 sec rest

C. GHD Sit ups; 10 x 3; rest 45 sec

PULL PULL PULL!

Row 250m

Max Rep Pull Ups

rest 2 min b/w rounds

5 Rounds

Row 500m- 80-85%

rest 2 min

10 min AMRAP

50 Jump Rope

7 SDLHP

rest 2 min

Row 500m- match or beat first time

Friday

Press- 3 x 5 sets, rest 120 sec

Pull ups- 3 x 5 sets, rest 120 sec

+

500m Row- TT

Let's get strong!

Getting some air Beau!

A. Hang Power Snatch, Snatch Balance, OverHead Squat 1.1.1 x 4; rest 120 sec

B1. Forward Barbell Lunges 8/leg x 3; rest 90 sec

B2. Clap Push Ups amrap x 3; rest 90 sec

C1. Jump Squats 15 x 2 sets; rest 10 sec

C2. Pull Ups amrap x 2 sets; rest 180 sec

Advocare supplements meeting and CF Games movie night

Don't forget about the supplement information meeting and Movie night.

Grab some good healthy food or post-wod smoothie and come up to the gym for a great night!

Strength:

Dead Lift 3 x 3

Met Con:

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

Kettle Bell Swings

Sit Ups

Michelle and Flint getting after some pull ups!

Front Squat 3-3-3

3 RFT

10 Front Squat, 185/135 (or 65% of 3rm)

10 Burpees

10 Pull Ups

Supplement Discussion and Movie Night!!!

Tuesday night starting at 7 o'clock we will continue our weekly meetings with a supplementation discussion. We will have two people in to tell their stories and show a video on advocare supplements.

Then stick around and starting at 7:45 we will begin movie night. We will be watching "Every Second Counts" which is a documentary on about 4 of the CrossFit athletes who competed in the 08 CrossFit games. As most of you know Tyler, Kelsey and I are going to compete in the sectional qualifiers for the CrossFit games which is coming up in a few months. Come watch this video and get a taste of what is going through our (very scared and nervous) heads as we prepare for this competition.

Official Rules for Paleo Challenge

Starting December 7th will be the first day of the challenge. Here are the official rules for the 30 day challenge.

1. Take a before and after picture. Either you can take this own your own or I can take it at the gym. It can be from knees to chest or full body, either is fine.

2. Take measurements around abdomen region (belly button). I will be taking these at the gym Monday and Tuesday of next week, so that there will be a standard on the measurements.

3. Weigh-in at the gym, again for a set standard on the scale.

4. Keep a detailed food log- everything you put in your mouth goes in this log. (this will be checked more than just at the end of the challenge)

Judging will come a little bit from the food log but emphasis on inches lost and weight lost (percentage)

Wally Wells CrossFit Level 1 Certified! Congrats

Strength Day

Alex nailing some double Unders!

A1. Front Squat @ 30x0; 3 x 4 sets; rest 120 sec

A2. Ring Dips @ 21x1; amrap x 4; rest 120 sec

B1. DB Fwd Lunges @ 11x1; 8/leg x 3; rest 90 sec

B2. Push Ups @ 30x0; amrap x 4; rest 90 sec

Don't forget to sign up for Paleo Challenge and Nutrition Consultation!

Don't forget to sign up for your consultation or at least don't hesitate to ask any questions about your training or nutrition.

Friday afternoon class times will be 5 p.m. only. It is a slimmer crowd usually on friday so until we need more classes this will be the only available time (there's much more energy in the gym when there's 3 people at once rather than 3 people at 3 different times)

This saturday we will have class at Noon if anyone is interested. Please let me know ahead of time if you'll be attending the saturday class.

Now enough with the business jargon. Take a look at this picture and stop and think. Have you ever thought about the achievements that go on every day at CrossFit 27:17? In this particular picture we have two guys who weight approximately 180 and they are dead lifting either 185 or 225 for 45 total reps and doing Hand Stand Push Ups for a total of 45 reps; all well under 10 minutes. Now some people may say well 225lbs is not that strong for a dead lift (not considering the reps) While this may be true for whoever is saying this, chances are they probably can't even think about getting into a handstand.

I just want everyone to take a minute and look back on what all they have accomplished in their time here at the CF box, I'm going to list just a few but this is definitely not near all of them.

Wally Wells- 17yr old at about 140lbs can deadlift 335 and do a muscle up. (His first max dead lift was 155 and he could not do a pull up to start.

Cynthia Thompson- First female to dead lift over 200lbs!

Michelle Robinson- Could not do a push up when we started, now 5 months later is doing pull ups!

Sally Cohen- 60 yr old recovering from back surgery and do a Full Range of Motion OverHead Squat with 30lbs!

Clark Wells- Threw up on baseline on day 1 and didn't finish, now has a 500m row time of 1:31

Congratulations guys and girls on the great work. This is definitely not all of the accomplishments.

Discuss your thoughts on what you've accomplished or what CF 27:17 has meant to you so far in the comments.

Remember: Proverbs 27:17 "As iron sharpens iron, so one man sharpens another"

Keep pushing each other guys and we'll all continue to amaze each other with the results.

Gluten Free Apple Crisp

2 cups blanched almond flour
½ teaspoon celtic sea salt
1 teaspoon cinnamon
½ teaspoon nutmeg
½ cup grapeseed oil
¼ cup agave nectar
1 tablespoon vanilla extract
5 medium apples, peeled, sliced, then chopped in half width-wise

1. In a large bowl, combine almond flour, salt, cinnamon and nutmeg

2. In a smaller bowl, combine oil, agave and vanilla

3. Stir wet ingredients into dry

4. Place apples in a 2-3 quart glass baking dish (a mixing bowl or an 8x8 square)

5. Sprinkle topping over the apples

6. Cover and bake at 350° for 50 minutes on low rack

7. When apples are soft and their juices bubble, remove cover and bake 10 more minutes to brown crisp

8. Serve warm

Serves 6 - reference www.elanaspantry.com

Paleo Challenge!

Bundle up.... it's not this warm anymore!!

Kicking off December 7 we're starting the Paleo challenge. This will the first of many challenges to come. This challenge will be judged by 3 things: 1) Percentage loss around abdomen (measure around belly button) 2) Nutrition log (log everything you put in your mouth) 3) Before and after Pictures. If you missed the nutrition talk tuesday night I will be posting notes later this week that were discussed during the meeting.

If you have questions about your diet or training please set up a FREE consultation with me some time soon so we can further discuss your nutrition, training, lifestyle, etc factors that contribute to your aesthetics.

Again, Paleo challenge starts Dec 7 and ends Jan 7.

Winner of the paleo challenge (male and female) if there is more than 15 participants to complete the whole 30 days will receive a free month of training.

Train hard and eat right and you'll results will blow you away!