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