New Year, New Month, January Workout

January's CrossFit Camp starts on January 2nd. Two locations, Mt. Airy and Old City.

Visit www.crossfitcamp.com for all the details and to sign up today!

Dan's Tour

He did it! The first tour has been completed. Nice work Dan.

Proper rest and proper nutrition between workouts.

6am, 9am, 7pm

Will He Do It?

We've had those rare individuals who have made it to 5 workouts in a row. We've also had those rare individuals who have come to a morning workout and then again to an evening one.

We have yet to have someone even dare to take the CrossFit Philly Tour. It's been talked about, it's been blogged about it, but we've yet to see it actually happen. Watch out because it might just happen today.

Dan M aka OC showed up for the regular 6am Old City workout this morning, busting on Sam, I might add for not being there. Then just as we're about ready to start the 9am Mt Airy workout in walks OC, grinning because he might pull out the tour today, and evereyone knows it.

Will he do it? Stay tuned...

Working with Limited Equipment

Run an easy 5K.

Happy Holidays!!!

We'll see everyone soon. Have a great holiday. I wish we had snow!!!!!

Gathering of All Who Love CrossFit Philly

That's right! Erik had a great idea for anyone and everyone who enjoys CFP as much as some of you do, celebrate a year of fitness passed and an even better year of fitness to come.

Date: Wednesday, December 27, 2006

Time: 9ish (in the evening)

Where: Continental Midtown (18th and Chestnut) top roof deck

Come and celebrate the holidays! Its an open invitation, we hope to see you there!

Holiday Schedule

Monday, December 25th - Closed

Tuesday, December 26th - 6am Old City, 6am Mt. Airy, 9am Mt. Airy, 7pm Mt. Airy

Wednesday, December 27th - 6am Old City, 9am Mt. Airy, 630pm Mt. Airy

Thursday, December 28th - 6am Old City, 6am Mt. Airy, 9am Mt. Airy, 7pm Mt. Airy

Friday, December 29th - Closed

Monday, January 1st - Closed

Have a wonderful holiday!

From Left to Right

Rich,Erik and Sam. You decide.Do a ton of pull-ups today.

Who is this mystery man?

100 Squats
100 Sit-ups
100 Back Extensions

2 Rounds for time.

This one is tough !

10 Snatches R - 10 Snatches L (or High-Pulls)
20 Two-Arm Swings
20 Push-ups
9 Snatches R- 9 Snatches L
18 Two-Arm Swings
18 Push-ups
Work by 1 all the way down to:
1 Snatch R-1 Snatch L
2 Swings
2 Push-ups.

For time.

"Bring a Friend Day"

Don't forget Wednesdays are "Bring a Friend Day" to CrossFitPhilly. We love meeting your friends and family so don't be shy. Stand up and be counted !

12/12/06 WOD

10 Rounds

3 Jerks

3 Pull Ups

3 Rows

3 Deadlifts

12/11/06 WOD

50 reps of each for time:

Swings

Tuck Jumps

Push Ups

Squats

Sit Ups

Burpees

Mountain Climbers

Thrusters

Rest 2 minutes

30 reps of each for time:
Swings
Tuck Jumps
Push Ups
Squats
Sit Ups
Burpees
Mountain Climbers
Thrusters

Team 0600 Old City

As many rounds as possible in 12 minutes of:

5 high-pulls right/5 high-pulls left
10 Swings
Wheel Barrel walk 60ft.

Eric and Dan- 5
Laura and Diana-4
Lauri and Sara - 5
Goose and Wil- 5
Chey and Janine- 3
Rich and Sam- 5
Kathy and Ires- 3

Here's the video:
http://www.youtube.com/watch?v=3LWA4SOnLN4

Strange Things Happen at Crossfit Philly !

I'm not sure how this happened. I was really tired after our workout today and I layed face down on the mat. When I got up this image remained. No Lie!

First Marathon...

Good Job Sharon! We're proud of your accomplishments. Keep up all of your hardwork.

WOD

100 High Pulls

100 Reverse Lunges

50 Push Ups

80 High Pulls

80 Reverse Lunges

40 Push Ups

60 High Pulls

60 Reverse Lunges

30 Push Ups

40 High Pulls

40 Reverse Lunges

20 Push Ups

20 High Pulls

20 Reverse Lunges

10 Push Ups

100 Sit Ups

Yet Another Place To Run

Some members who live closer to downtown will be running this Thursday at 6am, no specific distance, 30-45 minutes, at your own pace.

This run is being organized by Janine and Wil.

Meet in the Great Plaza at Penn’s Landing, 6am.

Be prepared to run at your own pace for 30-45 minutes. It’s an all-abilities run – meaning don’t stay home b/c you think you’re slow. Come on out and join us.

Who's Your Training Partner?

WOD

6 Rounds

20 Box Jumps

20 Reverse Lunges, 10 per leg

10 Step Ups, 5 per leg

10 Squats

The Real Pamela

All you Mount Airy folk are dillusionional. This is what Pamela was doing at Old City yesterday. I hade to take care of everything, all the paper-work, the training and the photos/videos.

Jumping Pull Ups

How many jumping pull ups can you perform in 5 minutes? Resting when necessary.

WOD

20 High Pulls Left

20 Push Presses Left

10 Thrusters Left

20 High Pulls Right

20 Push Presses Right

10 Thrusters Right

16 High Pulls Left
16 Push Presses Left
8 Thrusters Left
16 High Pulls Right
16 Push Presses Right
8 Thrusters Right

12 High Pulls Left
12 Push Presses Left
6 Thrusters Left
12 High Pulls Right
12 Push Presses Right
6 Thrusters Right

8 High Pulls Left
8 Push Presses Left
4 Thrusters Left
8 High Pulls Right
8 Push Presses Right
4 Thrusters Right

CrossFit Old City

Day One. 0600.

Great work everyone and we're looking forward to Wed.

Here's a short video:

http://www.youtube.com/watch?v=ePZKGBKjbbg

Good Luck Sharon!

Sharon is running her first Marathon this weekend in Memphis. Kick some major butt!!

WOD

5 Ring Dips

5 Pull Ups

20 Med Ball Cleans

20 Swings

400m Run

5 Rounds

The Boys!

4 Rounds

20 Med Ball Cleans

20 Push Ups

20 Snatches

20 Wall Ball Shots

New Session - Dec 4th - 2 Locations

Start moving before the holidays catch up to you. With 2 locations you'll have more versatility in times to get your workouts in.

Mt. Airy - 7224 Germantown Ave, Rear, Philadelphia

Old City - 213 New St, Philadelphia

WOD

2 Rounds 25 Reps Each

Box Jumps

Jumping Pull Ups

Snatches (all left 1st round/all right 2nd round)

Thrusters

High Pulls

Med Ball Slams

Knees to Elbows

Sit Ups

Happy Birthday Eve

Eve's Birthday WOD

9 rounds of 6

Snatches

Pull Ups

then

Deadlifts

Weighted Step Ups

Second Location!

Starting December 4th we'll be conducting workouts at a second location, 213 New Street, Philadelphia, in Old City.

Mon, Wed, and Fri 6am

When you register for the group workouts you can attend at either location, Mt. Airy or Old City.

WOD

3 Jerks, using 2 KBs, 2 DBs, or a BB

3 Ring Dips

10 Rounds

Pre Turkey Workout

Nice job everyone on yesterday's workout. It was so nice to see you all before you met up with your families for the day.

WOD

20 Knees to Elbows
20 Cleans
20 Push Ups

4 Rounds

Thanksgiving Day Workout

Come in at 8am and get a good workout before Turkey Day begins.

This one's on us.

Hope to see you in the morning.

What are the chances?

It isn't uncommon to see our CFP shirts on a few people throughout the day, but when four people show up in Kettlebell Athletics Shirts for the same workout, we had to catch it on film.

Practice Chaos to Develop Control

Pull Ups & Burpees at Mile 23

Carnage doing pull ups and burpees at mile 23 of his marathon two weeks ago. Coached by no other than The Great One. Both Carnage and The Great One have requested challenge workouts to train for, if anyone else is interested in a challenge workout to train for please let us know.

Here's a WOD in their honor...

20 Pull Ups
1600m Run
50 Burpees
1200m Run
10 Pull Ups
800m Run
50 Burpees
400m Run
20 Pull Ups

Thanksgiving Day Workout

Make your own paralettes to do push up variations, l-sit progressions, handstand variations and much more.

Thanksgiving Day Workout 8am sharp at CrossFit Philly. We will be closed on Friday.

11/16/06 WOD

50-40-30-20-10 rep rounds of...

Swings

Burpees

Box Jumps

Jumping Pull Ups

O Lifting Workshop Dec 3, 2006

Olympic Lifting Workshop on Sunday, December 3, 2006 from 9am - 12pm at CrossFit Philly. Led by USA Weightlifting Sports Performance Coach Randy Hauer.

Learn basic barbell Olympic Lifts and Assistance Exercises.

Only $75

Spaces are very limited. Register Here!

11/14/06 WOD

30 Sec : 60 Sec : 30 Sec Rounds

Box Jumps, Ring Rows, Box Jumps, Thrusters, Push Ups, WoodyBag Shouldering, Jumping Lunges, Squats, Jumping Pull Ups, WoodyBag Shouldering, Reverse Lunges, Jumping Pull Ups, Thrusters, Sit Ups

7 min : 14 min : 7 min of work, rest 60 sec between rounds

AfterBurn

We're borrowing this from our friend, Alwyn Cosgroves blog at: http://www.alwyncosgrove.blogspot.com/

More and more evidence in support of High Intensity Interval Training.

The Afterburn Effect
Here's a study I looked at recently and mentioned at the last seminar I taught:
====Schuenke MD, Mikat RP, McBride JM.Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption (EPOC): implications for body fat management.Eur J Appl Physiol 2002 Mar;86(5):411-7This group looked at the effects of circuit weight training on EPOC.The exercise routine consisted of three exercises (the bench press, the power clean and the squat), performed with 10RM loads as a circuit. The circuit was performed four times (i.e. twelve total sets) and took 31 mins.EPOC was elevated for 38 hours post workout (possibly longer as this was when the researchers stopped measuring). The duration and magnitude of the EPOC observed in this study indicates the importance of the role of high intensity resistance training in a fat loss program.====This type of information should go a long way in helping fitness professionals design and implement effective fat loss programs. It's not the workout - it's the effect of that workout on EPOC.I call this Afterburn - metabolic disturbance. Craig Ballantyne calls this Turbulence. but we're talking about the same thing - elevating EPOC to maximize caloric burn for the other 23+ hours per day. Is there much of a real world effect of burning 300 calories per workout (e.g. aerobic work) if I don't elevate EPOC?If we could elevate EPOC even an apparently insignificant 1/4 of a calorie per minute for the 38 hours that the study showed, then that 31 minute resistance training workout would burn X calories during the session plus an extra 570 calories over the next 38 hours. That becomes significant.In the past - fitness professionals and researchers have looked at how much fat is burned during the exercise session itself. This is extremely short-sighted.As my colleague Alan Aragon said:
"Caring how much fat is burned during training makes as much sense as caring how much muscle is built during training."Think about that. If we looked at a weight training session that started at 9am and finished at 10am - how much muscle would we see built if we stopped looking at 10am? None.In fact - we'd see muscle damage. We could make the conclusion that weight training does not increase muscle - in fact it decreases muscle right? It's only when we look at the big picture - and look at the recovery from the session - that we find the reverse is true - weight training builds muscle.Fat loss training is the same way. Someone talking about the benefits of the "fat burning zones" or "fasted cardio" is a sure sign that the individual has stopped looking at the end of the exercise session. They have come to the conclusion that fasted, lower intensity steady state exercise burns the most fat and made a massive leap of faith to suggest it is best for real world fat loss.Using that same logic these same people would suggest avoiding weight training if you want to grow muscle.Take home message - focus on the Afterburn effect not just what happens during the exercise session.--ACPS - My question is - could we get ANOTHER EPOC boost if we train less than 38 hours later? Could we raise an already elevated metabolism further? These are the questions that keep me up at night.

11/13/06 WOD

Dan Gordon celebrating his 56th birthday with a CrossFit Philly workout, surrounded by friends, family, cake and ice cream.

WOD

Jerk 3L/R

Pull Ups 3

Snatch 3L/R

Dips 3

10 Rounds

Happy Birthday to the USMC

46 Squats

46 Push Ups

46 Sit Ups

46 Pull Ups

400m Run

46 Squats
46 Push Ups
46 Sit Ups
46 Pull Ups

800m Run

46 Squats
46 Push Ups
46 Sit Ups
46 Pull Ups

400m Run

46 Squats
46 Push Ups
46 Sit Ups
46 Pull Ups

700m Run

46 Squats
46 Push Ups
46 Sit Ups
46 Pull Ups

1 Squat

1 Push Up

1 Sit Up

1 Pull Up

11/09/06 WOD

Jake, smiling through a kettlebell workout with his mom.

7 Rounds

30 Jumping Pull Ups

15 Burpees

11/07/06 WOD

Happy Birthday Dan!

10 Rounds

10 Swings

10 Push Ups

10 Snatches

10 Dips

Trick or Treat

Maya can kettlebell, can you?

New Camp Session starts on Monday!

Take it Easy

Enjoy the warm days before they go.

Run a slow 5K.

Looking a Little Too Easy Ladies!

I think you'll be using a heavier kettlebell next time, for these syncronized swings.

WOD
5 Deadlifts
10 Jump Squats
5 Deadlifts
10 Jump Squats
15 Push Ups
5 Deadlifts
10 Jump Squats
15 Push Ups
20 Reverse Lunges
5 Deadlifts
10 Jump Squats
15 Push Ups
20 Reverse Lunges
25 Pull Ups

11/02/06 WOD

Take 5 different weights and line them up in descending order. Starting with the heaviest weight, perform 15 snatches on the left side with all 5 weights. After each set of snatches alternate between 10 burpees and 10 push ups. Perform 15 snatches on the right side with all 5 weights. After each set of snatches alternate between 10 burpees and 10 push ups.

It would look something like this...
28kg 15 snatches left
10 burpees
24kg 15 snatches left
10 push ups
20kg 15 snatches left
10 burpees
16kg 15 snatches left
10 push ups
12kg 15 snatches left
10 burpees

Repeat doing the snatches on your right side.

CFP at the 2006 JDRF Walk

Thanks to everyone who was able to make the walk and everyone who donated!

WOD

20 Swings

20 Cleans

20 Snatches

20 Push Ups

4 Rounds

Dan Gordon's Pull Up/Squat Test

Here it is, Dan's long awaited fitness test at CrossFit Philly. His homework assignment was to prep for 20 pull ups and 500 squats. The pull ups had no time limit but the squats needed to be performed in under 20 minutes.

While Dan fell short of 20 pull ups in a row by only 3, he completed his squats in plenty of time. He even did some burpees in between, finished his last ten with squat jumps, did a few more pull ups and then did a 1 minute plank, all with time to spare. Good work Dan!!

Go here to watch the clip
http://www.youtube.com/watch?v=i-LdglXq7h0

Rest up today to get ready for tomorrow's walk/run and brutal bodyweight workout at the Philadelphia Art Museum, 10am.

Turkish Get-Ups NYC

30 Snatches or High-Pulls 15R/15L
30 PushPresses 15R/15L
30 Reverse Lunges
30 Sit-Ups
30 Swings 15R/15L
30 BWT Squats
30 Push-Ups

3 Rounds for Time. Enjoy the burn.

Sea of Kettlebells

Additions of old and new to our Sea of Kettlebells. While the Kettlebell is not our only tool it is extremely practical for its efficiency and versatility in group workouts. The fluid transisition from one movement to the next with the Kettlebell is rarely seen with any other tool.

WOD

50 Med Ball Slams

25 Burpees

40 Med Ball Slams

20 Burpees

30 Med Ball Slams

15 Burpees

20 Med Ball Slams

10 Burpees

10 Med Ball Slams

5 Burpees

10/25/06 WOD

30 Swings

30 Push Ups

30 Rows

30 Jumping Pull Ups

30 Burpees

3 Rounds