Harder than it looks.

I tried it first and it is brutal.
30 snatches L/R
30 swings L/R
26 snatches L/R
26 swings L/R
22 snatches L/R
22 swings L/R
Decrease by 4. Continue to 2.
Minimal rest time.
Off for a 3 mile jog.

Try this

Pick three kettlebells or dumbbells of different weights.
Start at the heaviest and one-arm high-pull yourself down the chain until you reach the lightest bell. Start again at the top with your other arm. Once your done that arm perform push-ups for teh total number of high-pulls. For example:

32kg x5 /5
24kg x 5/5
16kg x 5 /5

Push-ups x 30

32kg x 4/4
24kg x 4 /4
16kg x 4 /4

Push-ups x 24

32kg x 3/3
24kg x3/3
16kg 3/3

Push-ups x 18

32kg x 2/2
24kg x2/2
16kg x2/2

Push-ups x12

32kg x1/1
24kg x 1/1
16 kg 1x1

Push-ups x 6

Inaugural T Shirts Available

If you weren't able to make it yesterday, or didn't pick one up, there are still some t-shirts available from the first ever CrossFit Philly Group Workout.





Front Image








Back Image

The men's shirts are basic black t-shirts.

The women's shirts are babydoll style, available only in medium.

$12 for the shirt $4 shipping. Please email Bruce at banzaibruce@yahoo.com if you'd like an Inaugural T Shirt.

Photos from Today's Workout

We had a good turnout today and the weather co-operated for us as well. It was nice to meet everyone. I am looking forward to September's Workout. Here are some photos from today, the rest will be posted throughout the week. Sleep well tonight, I know I will. ~Pamela

Get a good night's sleep.

I'm excited to meet everyone tomorrow. I hope I can keep up with you guys.

Try this and suffer.

20 one-arm High-Pulls 10R/10L
20 BWT Squat Jumps
20 Push-ups

18 one-arm High -Pulls 9R/9L
18 Bwt Squat Jumps
18 Push-ups

Go all the way to 2 reps per drill.

Post time to comments please.

8/16/2005 WOD

5 Rounds for time of
20 Swings
20 BW Squats
20 Burpees

Tomorrow's WOD

1 Anchored snatch (R/L)
10 Thrusters
repeat until
10 Anchored snatch and 1 Thruster.

Requested from Mad-Dog Sean Maguire.

Today's WOD.

20 Hand to Hand Swings
20 Push-ups
18 Hand to Hand Swings
18 Push-ups
16 Hand to Hand Swings
16 Push-ups
14 Hand to Hand Swings 1
14 Push-ups
12 Hand to Hand Swings
12 Push-ups
10 Hand to Hand Swings
10 Push-ups
8 Hand to Hand Swings
8 Pushups
6 hand to Hand Swings
6 Push-ups
4 Hand to Hand Swings
4 Push-ups
2 Hand to Hand Swings
2 Push-ups.


Post time to comments. Average time is 6:00 minutes.

Phone Number Swap

OK everyone, here is my cell: 215 480 5564

Jason C. Brown

Directions to FDR Park

The road in FDR is one-way - our site is a full 3/4 of the way around from the entrance.
Picnic area #14 (sign is graffitied over - How Philly!) has the dip bars and set-up for rings.
Picnic area #18 is a great spot for Hooverball and Grillin'.

Once you get past the Skate Park you will soon see a playground set on your left - a swing set with no swings (how Philly is that!) and a parallel bar dip station. There is a semi-circle driveway area to pull in. If you do not pull into the semi-circle and keep going on the road you soon hit a great parking lot, this lot is right next to picnic area #18 and real close to #14. I think the parking lot is our best place to meet.


I found these two maps on the web:
http://www.nlreep.org/fdrmap.htm

http://www.sas.upenn.edu/~blathrop/images/fdrmap.jpg

and some directions to the park:

DIRECTIONSDirections to FDR Park, South Broad St., Philadelphia From I-76 Take Exit for 611/Broad St. and head South. Pass Veterans Stadium and turn right at light onto Pattison Ave. Enter FDR Park 50 yds along Pattison Ave. on left From I-95 Take Exit for 611/Broad St. and head North. Before reaching Veterans Stadium turn left at light onto Pattison Ave. Enter FDR Park 50 yds along Pattison Ave. on left From Center City (by car) Take Broad St. South towards Stadiums. Pass Veterans Stadium and turn right at light onto Pattison Ave. Enter FDR Park 50 yds along Pattison Ave. on left. From Center City (by public transport) Take Broad St. subway line to Pattison Avenue. Exit Subway station and cross Broad St.heading away from stadiums along Pattison Ave. Enter FDR Park 50yds along Pattison Ave. on left.

-Jerry



http://www.fitforcecamp.com/blosxom.cgi/workoutsA choice for those who are bored with mainstream fitness

Crossfit is alive in the City of Brotherly Love

It's been a long time coming but Crossfit Philly is finally happening. On August 20th there will be a group workout and BBQ down at FDR Park on I-95 and Patterson Ave. Everything starts around 9 a.m. Bring plenty of water and a good amount of grit.

Training tools are covered but you may want to bring some more food.