Playing with band dead lifts!

Monday

Over Head Squat- build to 3RM

+

20 min amrap

5 CTB Pull Ups

10 Ring Dips

15 OHS, 95/65#

Friday

5 sets; rest 2 minutes

5 strict pull ups

8 heavy KB Swings, 88/70#

8 High Box Jumps

Great job everyone! Lots of new PR's set!!

Thursday

3 Rounds

10 ring push ups

20 overhead walking lunges, 45/25#

Run 400m

New T-shirts and Sweatshirts!! Pre-order only!

Ask at the gym for purchasing!

Wednesday

Dead Lift- 1RM

+

21-15-9

Power Clean

42-30-18

Double Unders

Tuesday

20 min amrap

10 Push Press, 95/65#

10 Box Jumps, 24"/20"

10 Knees to Elbow

Monday- Testing!

Front Squat- 1 RM

Press- 1RM

+

500m Row Time Trial (all out effort!)

Finishing the 21-15-9 week with a little twist!

Friday

Dead Lift @ 50% for 10 sets of 2 on the minute

+

9 Dead Lift @ 185

9 Pull Ups

Run 400m

15 Dead Lift @ 185

15 Pull Ups

Run 400m

21 Dead Lift @ 185

21 Pull Ups

Run 400m

Starting them young!

Thursday

10 min double under practice

+

15 min amrap

21 Double Unders

9 KB Swings, 53/35

Wednesday

Press- 10 x 2 @ 50%; on the minute

+

21-15-9 (why not keep the pattern going)

HSPU

Box Jumps

Knees to Elbow

Tuesday

Power Clean 5 x 3 focus on technique and speed not weight

+

"Power Elizabeth"

21-15-9

Power Clean, 135/95

Ring Dips

December 18th

CrossFit 27:17 inaugural "A.M. VS P.M. THROWDOWN"

9 a.m. start time

Coach Mike and the A.M. crew will take on Coach Tyler and the P.M. crew

example of the event: Mike calls the WOD as 1RM Bench press and calls out Tyler. The two go head to head and whoever wins earns the team a point. Callouts will go back and forth b/w A.M. and P.M., they can be individual or team events. Don't Miss it. Bring friends and family to see what the CrossFit 27:17 community is all about!

Christmas Party that night at Michelle Robinson's house at 6 p.m.

Monday WOD

Front Squat 10 sets of 2 @ 50% on the minute

+

"Fran"

21-15-9

Thrusters

Pull Ups

Say hello to my little friend!!

Ok guys here it is.. 2 NEW winners!!! Guys winner is Tim Gardner decreasing a total of 30% of weight, inches, and time on wod. Women's winner is Cheryl-Mario Gonzalez with a 33% decrease!!
Also, on the Hand Stand hold (didn't measure time on guys b/c it was not close, neither was girls but had to time it b/c it was AWESOME)
Guys was Grayson Mashburn and Womens was Cheryl again with 27 seconds!!

Great job to everyone who stuck to in (I believe Cheryl is the only one who stuck to it 100% even through thanksgiving and all!)

Wednesday

Press- 5, 3, amrap @ 85, 95, 105%

+

10 rounds

10 Box Jumps

10 Pull Ups

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

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

Monday

Front Squat- 5, 3, amrap @ 85, 95, 105%!

+

50 burpee pull ups for time!

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

Untitled from Michael McElroy on Vimeo.

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-

Dead Lift- 5, 5, amrap @ 75, 85, 95%

+

20 min on the minute

2 Cl & J

6 KB Swings

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

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

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

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!

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!

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)

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

The original in this facility...

Friday

Dead Lift- 5, 3, amrap @ 80, 90, 100%

+

12 min amrap

5 SDLHP

10 Push Ups

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

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

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