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

Push Up Variation on Thick Rope

With this push up variation everyone gets a workout, from grip work to core stabilization. Rotate positions for as long as you can last. The people holding the ends of the rope need to brace themselves as to not let the person doing push ups fall.

WOD

3 Rounds for Time

75 Thrusters

50 Snatches

25 Pull Ups

Free Sunday Workout

We're giving you another weekend workout, this time at the Philadelphia Art Museum on Sunday, October 29, 2006. If you want to get in a 3 mile walk or run show up before 10am and help support the Juvenile Diabetes Research Foundation. The workout will immeadiately follow the walk/run. You don't want to miss this one!!

Friends, family, food, fun, free workout, what more can you ask for?

We'll meet at the CrossFit Philly table (the tables are in alphabetical order) before and after the walk/run.

Your Presence is Significant.

Grappler's Quest Weekend

Here's a video of Pamela's match http://www.youtube.com/watch?v=eKj4_lfxIfc

Ever want to try Brazilian Jiu-Jitsu? Ever want to get some self defense skills? Spear Jiu-Jitsu teaches men, women, and children the art of Brazilian Jiu-Jitsu and self defense tactics. For more information or to try a class please contact Noah Spear at nspearhead@yahoo.com.

WOD

40 Snatches

400m Run

20 Push Ups

40 Snatches

800m Run

10 Jump Squats

20 Push Ups

40 Snathces

400m Run

40 Sit Ups

CrossFit Philly In Action

Here are some videos clips of stupid human tricks performed after our JDRF FundRaiser Workout last Sat. Thanks again everyone.

http://www.youtube.com/watch?v=qWHS7DDU7wA

http://www.youtube.com/watch?v=ByR_TCyh4j8

http://www.youtube.com/watch?v=q99IdoxCoAw

Run a slow 5K.

In Memory Of...

Many of you who have attended our weekend workouts may remember Tohm. Tohm was also at our very first group workout over a year ago. He was a very light-hearted person with tons of character. We regretfully announce his passing, and send our thoughts to his family and friends. Rest In Peace Tohm. Thank you for your support.

20 Cleans
Walking Lunge 120ft.
20 Push-ups

3 Rounds.

We're taking it outside!

Thanks again to everyone who has helped out the JDRF, we sincerely appreciate your generousity!

We're taking a weekend workout outside! That's right, on Sunday, October 29th after a nice 3 mile warm up with a walk or run (that again supports the JDRF) we've got a free workout for you.

Sunday, October 29, 2006
Art Museum
Aprox Start Time 11am (right after the walk is over)

Let us know if you're in! This is one workout we need the head count of prior to the workout.

See you there.

Thanks for the Support

We just wanted to say thank you to everyone that supported our fund raising efforts this month to combat childhood diabetes. Todays workout raised over $300. Thanks all.

So nice seeing everyone on a Sat. morning.

Rest Day

Don't laugh, he actually figured out that it was a Barbie bike and refused to ride it. I carried it home for 3 miles.

Group Workout tomorrow morning at 10:00am. Don't be late!

The Filthiest Fifty!

2 Rounds

50 Swings

50 Broad Jumps

50 Burpees

50 Push Presses

50 High Pulls

50 Thrusters

50 Push Ups

50 Box Jumps

Times from last night

Mark 41:30

Lil Schweig 39:32

Cathy 38:47

Rich 33:58

Eve 40:45

Moaner 41:30

Clev 42:15

Conrad 43:34

Erik 40:16

Kate 41:30

Kerry 42:04

Saturday Workout

Just a reminder that we'll be having a workout this Saturday at 10am, all are welcome to attend. It's a charity workout for the Juvenile Diabetes Research Foundation. Donations are ranging from $10 to $112. Here's the perfect chance to get an extra workout in this week and help a great cause.

WOD

30 Snatches

30 Push Ups

30 Upright Rows

3 Rounds

Heavy KB Swings

WOD

5 Deadlifts

15 Swings

10 Jumping Lunges

5 Rounds

Moving On Up

Devorah moves from 8kg KB swings to 16kg KB swings in just a few short months. Nice work!

WOD

20 Swings, 20 Push Ups, 10 Pull Ups

20 Swings, 18 Push Ups, 9 Pull Ups

20 Swings, 16 Push Ups, 8 Pull Ups

20 Swings, 14 Push Ups, 7 Pull Ups

20 Swings, 12 Push Ups, 6 Pull Ups

20 Swings, 10 Push Ups, 5 Pull Ups

10/05/06 WOD

Med Ball Thrusters, 20 reps

Med Ball Swings, 20 reps

Med Ball Slams, 20 reps

4 Rounds

The Forties For Fun

WOD

40 Box Jumps

40 Sec Hold Squat Bottom Position

40 Snatches

40 Sec Hold Pull Up Chin Over Bar

40 Push Presses

40 Sec Hold Push Up Bottom Position

40 Get Up Sit Ups

40 Sec Planche

10/04/06 WOD

10 L/R Snatches, Cleans, Jerks

9 L/R Snatches, Cleans, Jerks

8 L/R Snatches, Cleans, Jerks

7 L/R Snatches, Cleans, Jerks

6 L/R Snatches, Cleans, Jerks

5 L/R Snatches, Cleans, Jerks

4 L/R Snatches, Cleans, Jerks

3 L/R Snatches, Cleans, Jerks

2 L/R Snatches, Cleans, Jerks

1 L/R Snatches, Cleans, Jerks

Bring A New Friend Every Wednesday!

Starting this Wednesday, we're opening up our doors for you to bring a friend with you to your Wednesday workout, on us. Bring any friend you want, every Wednesday if you want, until you run out of friends, but we all know that won't happen.

WOD
20 Thrusters
5 Burpees
18 Thrusters
5 Burpees
16 Thrusters
5 Burpees
14 Thrusters
5 Burpees
12 Thrusters
5 Burpees
10 Thrusters
5 Burpees
8 Thrusters
5 Burpees
6 Thrusters
5 Burpees
4 Thrusters
5 Burpees
2 Thrusters
5 Burpees