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Monday, November 29, 2010

Ask about CrossFit 27:17 Gift Certificates!! Great gifts for your friends and family for Christmas!!

Tuesday
Clean and Jerk Tech Work

Wod
On a 2:30 clock for 6 rounds
2 Power Clean
2 Push Jerk
2 Squat Clean
Run 200m
*going to max total rest time, whatever time you have left over during the 2:30 is your rest

If you don't finish the first round in 2:30 minutes just go for max rounds in 15 minutes

The CrossFit 27:17 On-Ramp:

Next Class Starts January 2011!

The following is the curriculum modified from the NorCal Strength & Conditioning / CrossFit NorCal On-Ramp program – Performance Menu Issue 53, June 2009.

WELCOME and INTRODUCTION

“The emphasis of the On-Ramp is on skill development and exposure to our basic movements. It is designed to prepare you to enter our ongoing group classes. We are going to be hammering technique—both to ensure your safety—and success at the next level.”

•We will introduce you to technique and mechanics first, then intensity.

•We will be showing you movements that begin with the relatively non technical and progressively more technical.

•It’s important that you are here for each of the 12 sessions as these movements build on one another.

•There will be a workout at the end of each day which will get progressively more challenging as the course progresses.

•The difficulty of these workouts is ultimately in your hands…the degree that you push yourself will determine how much suffering goes on.The class is called “On Ramp” for a specific reason…we want to ramp you up to the level of intensity and output that is inherent in our group classes.

•Shifts in body composition are one of the most motivating ways to measure success. We highly encourage you to take “Before” pictures at the beginning of the On-Ramp class.


Contact Michael McElroy- michael@crossfit2717.com to sign up! Space limited


Sunday, November 28, 2010


Who's going to win the PALEO Challenge!!??

Monday
Front Squat- 5, 3, amrap @ 85, 95, 105%!
+
50 burpee pull ups for time!


Thursday, November 25, 2010

Thanksgiving Day WOD

a little homemade Thanksgiving Day WOD in Gulfport before enjoying our Turkey dinner!!!

3 rounds for time:
Burpee-Broad jumps down the pier
Sprint back
Scale wall
5 pullups
15 box jumps

Monday, November 22, 2010

Monday
Front Squat- 3, 3, amrap @ 80, 90, 100%... getting heavy!!
+
For time and Reps!
3 min amrap
10 Wall Ball
10 Sit Ups
Rest 1 min
Run 800m
Rest 1 min
3 min amrap
10 Wall Ball
10 Sit Ups
Rest 1 min
Run 800m


Friday, November 19, 2010



Friday-
Dead Lift- 5, 5, amrap @ 75, 85, 95%
+
20 min on the minute
2 Cl & J
6 KB Swings

Wednesday, November 17, 2010

Box Jumps?....

Thursday
Strength Day!
A1. Ring Dips 7 x 3; rest 10 sec
A2. Chest to Deck Push Ups @ 32X1; 7 x amrap; rest 10 sec
A3. Ring Pull Ups @ 32X1; 7 x amrap; rest 3 min


Tuesday, November 16, 2010

Final sectionals WOD

Tuesday
"Michael"
3 Rounds
Run 800
50 Back extensions
50 Sit Ups

Wednesday
A. Press 5, 5, amrap @ 75, 85, 95%
B. 3 sets max Pull Ups
+
15 min amrap
5 HSPU
7 Snatch, 95lbs
10 Box Jumps

Sunday, November 14, 2010

Who likes seeing your Trainer suffer with you? I did the workout with the 8:30 class once or twice last week. Would you like to see me do the WOD with you more often or would you rather me not do it? Post thoughts to comments..

Back on the 5-3-1.. last cycle!
Monday- Front Squat- 5, 5, amrap @ 80, 90, 100% (5% up from last week, if there was ever a time last cycle that you could not get one rep on the last set then repeat the same %'s)
+
3 min amrap x 4; rest 1 min
10 wall ball
10 toes to bar

Friday, November 12, 2010

Friday
Strength 5, 5, 5 dead lift @ 70%

8 min amrap
4 HSPU
8 KBS
12 Knees to elbow

Great job everyone on MURPH!!

Please check your email if you usually don't check them, important info in there.

Thanks!

Wednesday, November 10, 2010


Veterans Day!
Thursday
3 x 3 trips box hurdles

Each Class will do a different Hero WOD in honor of the people who sacrifice so much to serve our country!


Tuesday, November 9, 2010

Tim Gardner swinging the 2pood! another very HUNGRY competitor for the Paleo Challenge!

Tuesday
Power Clean tech work
+
6 sets; rest actively 4 min
10 Power Clean, heavy
10 High Box Jumps
10 heavy KB swings
10 Burpees with high jump

Wednesday
Strength
Press- 5, 5, 5 @ 70%
Pull Ups 5, 5, 5
+
Run 10 x 100m sprints; rest 60 seconds
(rest 10 minutes b/w sets 5 & 6, do 50 knees to elbow during the rest)

Monday, November 8, 2010


Everyone's target for the paleo challenge... Who's going to beat him!>?!?!?!

Deloading Week
Strength
Front Squat @ 70%- 5, 5, 5
+
30-20-10
OH Squats
Ring Dips


Friday, November 5, 2010

The original in this facility...


Friday
Dead Lift- 5, 3, amrap @ 80, 90, 100%
+
12 min amrap
5 SDLHP
10 Push Ups

Thursday, November 4, 2010

The original garage set up!

Thursday
Box Hurdles- 3 x 3 trips
+
5 sets on a 3 minute running clock
Run 400m
12 Knees to Elbow

Tuesday, November 2, 2010


Wednesday
Strength
A1. Press- 5, 3, amrap @ 80, 90, 100%
A2. Pull Ups- 3 x 6
+
5 sets
10 Push Press @
25 Box Jumps
rest 60 sec

Monday, November 1, 2010

Little "Mother/Daughter" Competition.. Who do you think won?

Tuesday
Agility
10 x L-Cone Drill

5 Sets
10 Heavy KB Swings
Sprint 50 m
rest 3 min