Sunday, December 30, 2007

Happy New Year

12/31/2007 WOD

Here's to a safe, healthy, happy, and strong New Year!


Jump Squats
Push Ups
Jumping Lunges
Sit Ups
8 Count Body Builders
Knee Outs
Mountain Climbers
In and Outs

Also, check out the story on Jen's Gym.

Friday, December 28, 2007

Caught - Red Handed

I guess Miso and Greg tried to teach the little ones about nutrition as we found them hiding behind the curtain on Friday morning. Good thing they still did some squats, pull ups, and rope climbs afterwards. They even found creative uses for the foam rollers!

12/29/2007 WOD

30 sec each movement
True Snatch Pulls
Push Ups
High Pulls
Pledge Push Ups
T Stabilization Push Ups
1 min rest

30 sec each movement
KB Front Squats
Sit Ups
Sit Ups
Threaded Lunges
Sit Ups
1 min rest

30 sec each movement
Right Side Plank
Mountain Climbers
Left Side Plank
Horizontal Flutter Kicks
1 min rest

3 rounds

Thursday, December 27, 2007

12/28/2007 WOD

This photo was not taken in the gym.



Jerks Right
Jerks Left
Hanging Straight Leg Raises
60 Sec Plank


Push Press Right
Push Press Left
Knees to Elbows
45 Sec Plank


Push Press Right
Push Press Left
Hanging Knee Raises
30 Sec Plank

"Strength does not come from physical capacity. It comes from an indomitable will." -Gandhi

Wednesday, December 26, 2007

12/27/2007 WOD


10 Rounds

Not for time, focus on strength

3 Weighted Pull Ups
6 Heavy Kettlebell High Pulls
6 Weighted Push Ups
6 Suitcase Deadlifts (per side)

Sub in...

Pull Ups or Ring Rows for Weighted Pull Ups
Push Ups for Weighted Push Ups

Record the load used for each round.

"Begin with the end in mind" -S Covey

Tuesday, December 25, 2007

Sharon's NC Turkey Trot 2007

It's time to work hard after a full day of eating and (drinking).


7 - 1 minute rounds of

Kettlebell Swings
Box Jumps
Renegade Rows
Slam Ball
Pressing Sit Ups
KB Snatches or High Pulls
Alternating Reverse Lunges

3 Rounds with 90 seconds rest between rounds

Merry Christmas Pam and Bella

Sunday, December 23, 2007

Twas The Workout Before...

12/24/2007 WOD


Overhead Walking Lunges
Push Ups
Jump Squats
Ring Rows or Pull Ups
Push Presses
High Pulls
Sandbag Burpees

Your goal during the workout is to use a heavier weight as the rep count goes down. If you start with a 10lb Med Ball for the first 30 OH Walking Lunges, your set of 20 reps should be completed with a 15lb Med Ball, and the last 10 reps should be completed with the 20lb Med Ball.

Push Ups, Jump Squats, and Ring Rows can be done with just bodyweight or weighted applying the same principle as above.


Friday, December 21, 2007

12/22/2007 WOD

Partner Workout

For the entire workout, Partner A works while Partner B rests, when Partner B works Partner A is resting.

Alternating every 30 seconds for 6 minutes. Rest only 1 minute between movement rounds.

1. One Arm Kettlebell High Pulls or Kettlebell Snatches

2. Double Push Presses

3. 8 Count Body Builders

4. Air Squats

5. Kettlebell Swings

For the last 6 minutes both partners work at the same time alternating between sit ups, flutter kicks, and plank variations.

Sit Ups - Right Side Plank - Sit Ups - Left Side Plank - Sit Ups - Forward Plank - Flutter Kicks - Right Side Plank - Flutter Kicks - Left Side Plank - Flutter Kicks - Forward Plank


While doing the first 5 movements try counting your reps and see if you and your partner have similar rep counts.

Thursday, December 20, 2007

The Week In Review

Damien likes soup.

Sam caught a cold.

The 12 Days has finally caught on.

9am class debates that Pamela's theme song is either 'Cold Hearted Bitch' or 'Hard Headed Woman'

Yes, there really are 4 rounds to the workout.

Damien still likes soup.

An Irish Car Bomb is not an ideal choice for the Zone.

Banana Pancakes however are an excellent post workout recovery meal.

Damien likes soup.

Hostility isn't the way.

Damien likes soup.

12/21/2007 WOD

30 sec of each...
Push Presses Right
High Pulls Right
Weighted Shoulder Squats Right
Push Presses Left
High Pulls Left
Weighted Shoulder Squats Left
4 rounds


Renegade Rows with a Push Up and Knee Tuck

60 sec work, 30 sec rest, 4 rounds


60 Weighted Walking Lunges

Wednesday, December 19, 2007

Enter The Zone - To Guinness or JD

The Zone Diet breaks down the consumption of foods into three blocks: protein, carbohydrates, and fats. Ideally a 1:1:1 ratio of the three completes a total block. Mini blocks, blocks that do not have all three types, can also be calculated.

The mini block of protein is made up of 7 grams of protein. The mini block of carbohydrates is made up of 9 grams of carbohydrates. Lastly, the mini block of fat is made up of 3 grams of fat. Choosing your foods wisely allows you the benefit of consuming a large quantity of good for you foods versus small quantities of not so good for you foods.

The recent question of is it better to drink a pint of Guinness, a shot of Jack Daniels, or consume an Irish Car Bomb is finally being answered in regard to the Zone. First, and foremost, I must say we are not and do not suggest that any of the above mentioned beverages be consumed as a recovery drink, or on a regular basis.

As it turns out...

1 pint of Guinness is 2 blocks of carbohydrates

1 oz of JD is 0 blocks, however contains 70 calories

1 Irish Car Bomb, consisting of Guinness, Bailey's Irish Cream, and Jameson is 2.5 blocks of carbohydrates and 2 blocks of fat

Let this be a lesson learned to both the Irish and everyone else.

12/20/2007 WOD

4 - 1 minute rounds of

Squat Jumps on the Agility Ladder
Ring Rows
Lateral Cone Jumps
Ball Jacks
Sandbag Bear Hug Squats
KB True Snatch Pulls

Rest 90 seconds between rounds

Tuesday, December 18, 2007

Olympic Lifting vs Power Lifting

Olympic Weightlifting

Prior to December 31, 1972, 3 lifts were contested in Olympic Weightlifting. The Clean & Press, the Snatch, and the Clean & Jerk. Now, only the Snatch and the Clean & Jerk are contested.

The snatch is a test of a weightlifter's speed and flexibility, in addition to his/her strength. A properly executed snatch takes about one second to pull the barbell from the floor to the overhead position.

The Clean & Jerk is a combination test of strength and flexibility. The Clean & Jerk allows the most amount of weight to be lifted overhead, it is considered the 'King' of all lifts.


Powerlifting is a strength sport consisting of 3 events, the Squat, the Bench Press, and the Deadlift.

The Squat is performed with the athlete standing under a racked bar that is loaded with weight. The athlete allows the bar to rest on the upper back or trapezius, a full squat is performed (thighs hit parallel) the athlete returns to full hip extension and the bar is returned to the rack.

The Bench Press is performed with the athlete lying on a bench under a racked bar that is loaded with weight. The athlete removes the bar from the rack, lowers it to chest level and then presses it with full elbow extension, and returns the bar to the rack position.

The Deadlift is performed with an athlete standing over a weighted bar. The athlete reached down to grasp the bar and lifts the bar until the knees and hips are fully extended and the back is upright. At the end of the lift the bar is lowered back to the ground under control.

In Olympic Weightlifting, the athlete raises the bar from the ground to the overhead position. Powerlifting movements are classified as shorter lifts. Olympic weightlifting tends to focus more directly on the rapid force produced by dynamic efforts.

Of course each movement in both sports have their own variations and can be performed with various tools.

12/19/2007 WOD

Weighted Step Ups
Med Ball Push Ups
Med Ball Squat Throws
Tuck Jumps
Hanging Straight Leg Raises
High Pulls

20 of each for 4 rounds for time. Focus on form.

Skill work: Snatches

Monday, December 17, 2007

Squat, Bench, and Deadlift

This is some really strong work for anyone let alone a 21 year old kid. He almost makes it look easy.

The King and His 961 kilos

You'd think that first DL lift only had 100 lbs on the bar until you see the bar bend on the lift.


3 Pull Ups
5 Presses Left/Right
5 Deadlifts
10 Weighted Sit Ups

10 Rounds

Sunday, December 16, 2007

12/17/2007 WOD

Today's WOD

20 KB Swings
20 Front Squats
20 KB Swings
20 Jumping Pull Ups
20 KB Swings
20 Box Jumps
20 KB Swings
20 Sit Ups
20 KB Swings
20 Ring Rows
20 KB Swings
20 Burpees
20 KB Swings
20 Slam Ball
20 KB Swings
20 Push Ups

What Do You Know About H I I T?

The folks who attended the HIIT workshop at CrossFit Jersey Shore with CrossFit Philly. This is after 5 hours of constant moving, and look, they're still smiling, some even wanted some more. Here's what they had to say...

"That was great!! Your High Intensity Interval Training workshop was
outstanding.I learned a lot, met some great people and had a lot of fun. I
was quite sore on Sunday but am anxious to hit the gym to "practice".Between
Crossfit Jersey Shore and Crossfit Philly you make a great team. Maybe I am
just a glutton for punishment but I would do that every month if you offered

"It was a great seminar yesterday (my body actually started feeling it earlier today... :) !!!
You were all so wonderful with the way you taught everything.....and with such a large group. GREAT JOB!
Thanks again for allowing me to attend...."

You won't want to miss the next one.


Rest up today, do some chores, or even watch some football, tomorrow's WOD is going to be intense!

Friday, December 14, 2007

Keep Smiling Sammy!

Just when you think the filthy fifty can't be much harder...Sammy smiles through the whole thing!

With the new year fast approaching and holiday parties tempting your patterns of perfect nutrition, what are some of the fitness goals you plan on attaining in the next 4-6 months? Please share with us, whether it's adding 75lbs to your deadlift, increasing your pull up numbers, or finally getting a muscle up, let us know what it is.


Box Jumps

Perform all reps, 10-8-6-4-2 on the left side before you switch the right side. So, it looks like 10 snatches left, 10 cleans left, 10 swings left, 10 box jumps, 8 snatches left, 8 cleans left, 8 swings left, 8 box jumps, down to 2 of each. Rinse and repeat on the right.

Wednesday, December 12, 2007

Training Update / Reminder

Starting next week, Monday, December 17th, we will no longer hold the 6am class at the Old City location. Instead we are replacing it with Open Gym time on Mondays, Wednesdays, and Fridays from 6:00am to 9:00am at the Mt. Airy location.

Open Gym simply means that on Mondays, Wednesdays, and Fridays between the hours of 6:00am and 9:00am you can come in and do the workout of the day, one of it's prescribed variations, and practice skill work. The workouts will not be lead in the traditional class style but instruction will still be available. You must be a member for at least one month before you can use the Open Gym hours. All workouts will need to be completed before 9:00am.

Holiday Hours

Monday, December 24th - Open Gym, 9am Class, Noon Class

Tuesday, December 25th - Closed

Monday, December 31st - Open Gym, 9am Class, Noon Class

Tuesday, January 1st - Closed

All other class times are as scheduled.


5 minutes on the clock
30 sec of KB Swings
30 sec of KB Front Squats

6 minutes on the clock
30 sec of Push Presses Right
30 sec of Push Presses Left
30 sec of KB High Pulls

6 minutes on the clock
60 sec of Burpees with a Jump
60 sec of Reverse Lunges

5 minutes on the clock
30 sec of Sit Ups
30 sec of Push Ups

Thursday, December 06, 2007

Greg's 12 Days of Crossfit

1 - Burpee Pull-Up
2- Turkish Get-Ups
3- Knees to Elbows
4- Wall Ball Shots
6- Box Jumps
7- Push Presses
8- Med Ball Cleans
9- Double Unders
10- Jumping Lunges
11- Standard Push-Ups
12- High- Pulls

So the first round is just one burpee pullup. Then the second round is 2 turkish get-ups and 1 burpee pull up. The third is 3 Knees to elbows, 2 turkish get-ups and 1 burpee pull up. This continues so that the 12th round incorporates all 12 movements.

Also, here's a video of Greg doing a Muscle-up on our Fat Rings.

Wednesday, December 05, 2007

BE with CrossFit Philly

Experience BE Monograms tonight in Chestnut Hill.

If you complete a pull up test at CrossFit Philly Molly will give you 10% off your order during tonight's shopping of Chestnut Hill's Stag & Doe night.

Monday, December 03, 2007

12/03 Old City Class Update

We apologize for the inconvenience, but the 6am class in Old City is cancelled for Monday 12/03.

Thursday, November 29, 2007

Savory or Not?

So what exactly does savory mean?

Savory (adj.): Culinary Arts
Refers to dishes or foods not inherently sweet, e.g. sour, salty, fatty, or, especially, meaty.
Also, Umami - considered the fifth basic taste.
Savoury (small dish), a small savoury dish, traditionally served towards the end of a formal meal in European cuisine, particularly in Britain and France.


5 Thrusters Left/Right
10 Swings Left/Right

20 Minutes

Wednesday, November 28, 2007

New Schedule Includes Open Gym

Beginning the week of December 17th we will start having open gym access for all current members. You need to be a member of CrossFit Philly for one month prior to using the facility during the open gym. All new members will need to attend group workouts for one month or 5 private training sessions prior to using the facility during open gym.

Every Monday, Wednesday, and Friday between the hours of 6am and 9am you can come in for your Workout of The Day. The Workout of The Day will be posted each morning, with appropriate modifications for various skill levels. In addition to the Workout of The Day you will also be able to work on specific skill work that is important to your training.

Although the facility has open gym access until 9am, the latest you can start a workout is 8:30am. This will allow us time to set up for the regularly scheduled 9am group workouts. During the open gym hours there will always be a Coach onsite to monitor your workouts.

All class times at the Mt. Airy location will remain unchanged, however also starting the week of December 17th we will no longer have a 6am class in Old City on Monday, Wednesday, and Friday.

20 High Pulls
20 Burpees
20 Push Ups
20 Burpees
20 Swings
20 Burpees
20 Reverse Lunges
20 Burpees
20 Push Presses Left
20 Burpees
20 Push Presses Right
20 Burpees
20 Snatches Left
20 Burpees
20 Snatches Right
20 Burpees

Monday, November 26, 2007

To Be Young Again

We always say the things we would do if we were young again, but let's try to do those amazing things as we age.


50 Forward Walking Swings
50 Lateral Walking Swings Each Direction
50 Weighted Walking Lunges


3 Heavy Presses Right
3 Perfect Push Ups
3 Heavy Presses Left
3 Perfect Push Ups

10 Rounds

Susan Has Far Too Much Time

Susan, has far too much time on her hands. Just yesterday I got 3, not 1, but 3 emails from her showing her creative holiday cheer. I thought I'd share some of her festive nature with everyone.

Elves 1

Elves 2

Perhaps Susan needs another challenge to prepare for, for early 2008.

Any suggestions???

Sit Ups
True Snatch Pulls
Push Ups
Knees to Elbows
Push Presses

Friday, November 23, 2007

Daily Candy - Have A Fit

Check out the article written in Daily Candy about CrossFit Philly. Good stuff. I guess the guys could be candy too ;)

25 Squats
100m Sprint
25 Jump Squats
200m Sprint
25 Lunges
400m Sprint
25 Jumping Lunges
200m Sprint
25 Burpees
100m Sprint


Thursday, November 22, 2007

Happy Thanksgiving CrossFit Philly

Front Row - Peter, Beau, Mia, Rich, Bella, Karen, Molly, Caroline
Middle Row - Mara, Ward, Jeremy, Lauri, Erik, Cynthia, Beth, Monica, Lori
Back - Sammy, Rob, Dr. D, Greg, Leroy, Johnnie

Thank you for spending Thanksgiving morning with me and Bella! Have a safe and wonderful holiday! Enjoy!

Monday, November 19, 2007

Jump Rope Cadence

Barry in competition to see who has the most steps in 30 seconds of jumping rope.


15 Knees to Elbows
15 Slam Ball
15 Jumping Pull Ups
15 KB True Snatch Pulls

4 Rounds

Thursday, November 15, 2007

Holiday Schedule for Group Workouts

As the holidays fast approach and fill our schedules with many tasks, errands, parties, and shopping, we want to make sure you still have all the opportunity you need to continue with your workout schedule.

All Saturday classes at 8am remain scheduled as usual.

Thursday, November 22th - 8am Workout Only

Friday, November 23th - Closed

Monday, December 24th - 6am Old City, 9am and Noon Mt. Airy Workouts

Tuesday, December 25th - Closed

Monday, December 31st - 6am Old City, 9am and Noon Mt. Airy Workouts

Tuesday, January 1st - Closed

Friday, November 09, 2007

Open Gym Trial Monday November 12th

We're going to see how the Open Gym theory works on Monday, November 12th from 6am to 9am only. Come in and work out anytime during those 3 hours on us. See you then!


20 Thrusters Left
20 Thrusters Right
20 Swings
20 Push Ups

16, 12, 8, 4

Saturday, November 03, 2007

Bundled Up Handstands

Sharon tries to keep warm at the JDRF walk last Sunday by doing handstands. She actually got a few, but the camera missed them.

Generally we post a WOD - Workout Of the Day, however today we're also posting a QOD - Question of The Day.


Did Sam and Rich make it this morning's workout despite the large quantities of wine consumed at last night's functions?


Bottom to Bottom Tabata Squats

Rest 2 min

Bottom to Bottom Tabata Push Ups

Rest 2 min

Top to Top Tabata Pull Ups

Wednesday, October 31, 2007

Saturday Workouts Start Nov 3rd!

Overhead Squat warm ups with PVC at the CrossFit Philly September O Lifting Workshop.


Pull Ups
Push Ups


The Saturday workouts start at 8am, be ready to work!

Tuesday, October 30, 2007

CrossFit Philly at the JDRF Walk

Somehow it almost always manages to be a cool and windy day for the JDRF Walk, but a success nonetheless. The kids and even some of the adults had fun running through the agility course that we set up as part of the day's activities.

Thank you to all who donated to this year's cause to find a cure for type I diabetes!

Tracey A
Ann B
Stacey C
William F
Stephanie I
Frank L
Megan R
Judy S
Sharon T
Linda M
Mary A
Kevin D

Reminder that Saturday classes start this Saturday, November 3, 2007, from 8:00am to 8:45am!

Thursday, October 25, 2007



10 Push Ups
25 Swings Left/Right
10 Burpees
25 Push Presses Left/Right
10 Jump Squats
25 High Pulls Left/Right
10 Pistols Left/Right
25 Pledge Push Ups

2 Rounds

Tuesday, October 23, 2007

Maggie likes Kettlebells Too!


Sprint 5 Flights of Stairs
50 Jumps Squats
Farmer's Walk 5 Flights of Stairs
40 Sit Ups
Sprints 5 Flights of Stairs
30 Push Ups
Farmer's Walk 5 Flight of Stairs
20 Thrusters per Arm
Sprint 5 Flights of Stairs
10 Snatches per Arm
Farmer's Walk 5 Flights of Stairs

This one is kind of nasty!

Tim 23:21
Chris 26:39
Mike 28:19
Phil 29:07
Carlos 29:22
Carmelo 30:19
Matt 30:39

Remember to check out our Kids Obstacle course this weekend for the Juvenile Diabetes Research Foundation Walk at the Philadelphia Art Museum on Sunday, October 28, 2007. We'll be running the obstacle course before and after the walk. If you'd like to be a part of the fundraising or walk with CrossFit Philly, join our walking team or donate here! Simply select Register Now or Support A Walker.

Thursday, October 18, 2007

Grappler's Quest Oct 2007

7 Rounds
5 Presses
5 Pull Ups
10 Overhead Reverse Lunges per Leg
10 Sit Ups
10 Push Ups

On Sunday, October 28, 2007 we'll be at the Philadelphia Art Museum for the Juvenile Diabetes Research Foundation Walk. All are welcome, even pets! It's a 3 mile walk, that you could also run if interested.
We'll be there early to set up for the Children's Obstacle Course!

If you'd like to donate to the JDRF or be a part of the CrossFit Philly Team simply go to the JDRF Website and register.

Friday, October 12, 2007

Defenders for Breakfast

Dawn says her CrossFit workouts make her eat defenders for breakfast. Here her football games prove it.



Jump Squats
Push Ups
Knees to Elbows
Walking Lunges
Body Rows

Times from this morning...
Tim 29:34
Chris 31:49
Carmelo 34:28

Wednesday, October 10, 2007

Up Dog vs Down Dog

While Noah was busy doing the Upward Facing Dog Position from Yoga, Bella found herself to be much more interested in the Downward Facing Dog.


Box Jumps
Push Presses
Sit Ups
Med Ball Cleans
Kettlebell Swings
Knees to Elbows

Tuesday, October 09, 2007

Beau - Silver / Noah Gold

Nice work!


Push Presses

Complete all 20 reps of each movement on one hand before switching to the other, then 16, 12, etc.

Sunday, October 07, 2007

Spear BJJ

Spear BJJ at the Grappler's Quest BJJ Competition this past Saturday.

Front Row: Karen, Derrick, and Pamela
Back Row: Sean, Noah, Evan, Jason, and Dov

It was a long day! Good job to all! Not in the photo since it was really late, Beau and Dante. Dana, Ceasar, Brian, Ayo, and Vanessa made the hike to North Jersey as spectators to support the team, thank you!

Friday, October 05, 2007

Check out Barry !

Barry is well known for running some killer 6am classes at CrossFit Philly. What you may not know is that he runs a very successful program in Horsham as well.

Check out this article on Barry's program: CrossFit Generation

Wednesday, October 03, 2007

The Last Days if Summer

Get in your outdoor training while you can.

Run 400 meters
50 Jump Squats
Run 400 meters
50 Squats
Run 400 meters
50 Push-ups
Run 400 meters
50 Burpees.

Tuesday, October 02, 2007

What's A Boulder Field?

This is a boulder field, more specifically the boulder field from this past weekend's megatransect.


30 Swings, Box Jumps, Push Presses
25 Swings, Box Jumps, Push Presses
20 Swings, Box Jumps, Push Presses
15 Swings, Box Jumps, Push Presses
10 Swings, Box Jumps, Push Presses

Monday, October 01, 2007

Tough Mommas

Another exciting Friday morning at CrossFit Philly.

Starting this month, October, we now offer a 9am group workout Monday through Friday.

4 Rounds
50 Swings
30 Ring Rows
15 Push Ups

Friday, September 28, 2007

Good Luck!

Good luck to Sharon, Susan, Megan, and Dawn this weekend as they take on the Bald Eagle Mountain Megatransect Ultrahike. It's pretty much a marathon through the mountains. They'll have some tough terrain, a few boulders, some nice scenary, and Susan urging them all to run!!

Stay safe and be smart ladies!


As many as possible in 20 minutes of...

5 Deadlifts
10 Kettlebell Swings
15 Push Presses
20 Ring Rows

Thursday, September 27, 2007

Thank You For Naming Us The Best

It's been a long 8 weeks or so trying to rally in the votes, and keep a lead that no one in the City could touch, but we've done it! And no thanks to All of you who voted online at MyFox Philly, we've just been voted the Best Gym in Philadelphia on My Fox Philly's Hot List! You made it happen, your opinion was heard, and the statement has been made.

Thank you for your support!

Jump Up and Down Many Many Times!!
Repeat several times throughout the day

Wednesday, September 26, 2007

We found him!

It's been a long time since we've had the creative and supportive coaching methods from our Dear Carnage, but once we heard that the Infamous Great One was traveling accross the Atlantic Ocean to track the man himself down we had to send him a message. The Great One's mission was not only to make contact but to deliver The Letter, prepared with lots of TLC for The Legendary Carnage.

Status: Mission Accomplished


25 Kettlebell Swings
25 Squats
25 Kettlebell Snatches L/R
25 Sit Ups

15 Kettlebell Swings
15 Squats
15 Kettlebell Snatches L/R
15 Sit Ups

5 Kettlebell Swings
5 Squats
5 Kettlebell Snatches L/R
5 Sit Ups

Tuesday, September 25, 2007

Swing and Snatch for Juvenile Diabetes

What do these two images have in common? Raising money for the Juvenile Diabetes Research Foundation. CrossFit Philly is again participating in the annual JDRF Walk at the end of October.

We will be having a charity fundraiser, based around kettlebell swings and kettlebell snatches, the entire week of October 8th-12th. All you need to do is schedule a time to come in to CrossFit Philly and perform as many kettlebell snatches or kettlebell swings as you can in 10 minutes.

Get friends, family, and co-workers to sponser you, with either a flat donation or a pledge per kettlebell snatch or kettlebell swing. You'll have a 10 minute time frame to perform as many reps as you can, switching hands as often as you like, and resting as often as you like. We'll give you your rep count and the money goes directly to the Juvenile Diabetes Research Foundation.

Date: The Week of October 8th - October 12th.

Time: Any time you schedule as CrossFit Philly

Benefits: The Juvenile Diabetes Research Foundation

Basically, you're getting a free workout and helping out a charity. You can pick up your pledge forms at CrossFit Philly or make one your own. Groups of people are more than welcome to come in at one time as well!

And as always feel free join our walking team this year, all are welcome, family, friends, puppies. Last year someone even brought their pig!

Monday, September 24, 2007

Kettlebell Workshop

Kettlebell Athletics Kettlebell Workshop Details
Date: Saturday, November 17, 2007
Time: 9am - 5pm
Location: CrossFit Philly

50 Kettlebell True Snatch Pulls
25 Push Presses
50 Sit Ups
25 Push Ups
25 Kettlebell True Snatch Pulls
50 Push Presses
25 Sit Ups
50 Push Ups

Saturday, September 22, 2007

Alternatives To Soda

One way to quickly and easily cut out empty calories to help lose weight is stop drinking soft drinks. While diet soft drinks don't have the calories of regualr soft drinks there are some studies that suggest even the consumption of diet soft drinks can lead to heart disease.

Here are 8 suggestions for much healthier drink alternatives to soft drinks, from an article on

1. Add slice of fruit, cucumbers, or mint to your water.
2. Natural green tea
3. Mix seltzer water with 100% juices that are high in antioxidants
4. Add sweet stevia, found in hollistic and organic food markets
5. Vegetable juice, preferably low sodium, also add in slice of veggies
6. Soy beverages are great for those with a milk sensitivity and it has some health benefits
7. Hot Tea (or iced) made from real tea leaves, great flavors and no additives
8. Java, yep even coffee is better than soda in moderation of course and when prepared without cream or sugar

With the exception of fruit juice, vegetable juice, and soy beverages, all of these drink alternatives fall into our Nutrition habit of not drinking your calories. However, if you're oing to reach for cold soda we'd rather you'd any from the list above. If you tend to leave vegetables out of your meal equations, vegetable juice is a great way to get vegetables into your diet.

Friday, September 21, 2007

Partner Squats & Boys vs Girls

The 9am group finished up their workout with an attempt at a group squat. It was up to the group to figure the best way for everyone come up from the ground together. It was quickly determined that the weak links in the group were the men.

We switched it to try partner squats, the partners sit back to back with each other and pull themselves off the floor together. Again, the women got it and the men, well they didn't, at least not at first. With some excellent coaching from the women they finally got their butt off the ground! Good work guys and gals!


50 Swings
20 Push ups
1/4 mile run
40 Swings
20 Push Ups
1/4 mile run
30 Swings
20 Push Ups
1/4 mile run
20 Swings
20 Push Ups
1/4 mile run
10 Swings
20 Push Ups
1/4 mile run

Tuesday, September 18, 2007

What size kettlebell to use?

Bella wasn't even sure today, so how can you tell what size kettlebell you should start using. There are exceptions to almost every rule of thumb, however, these are some guidelines you can follow when starting your kettlebell training. Women will generally start with an 8kg kettlebell and quickly move to the 12kg kettlebell. Men may wish to start with the 16kg kettlebell however the 24kg kettlebell is a quick addition to the training tools.

WOD (We came up with this one for Sarah at Bryn Mawr since her equipment is limited)

15 Push Ups
25 DB Swings
Row 500m
15 Push Ups
25 DB Swings
Row 1000m
15 Push Ups
25 DB Swings
Row 1500m
15 Push Ups
25 DB Swings
Row 1000m
15 Push Ups
25 DB Swings
Row 500m

Saturday, September 15, 2007

Join Our Team

It's that time of year again to help support the Juvenile Diabetes Research Foundation. CrossFit Philly will again have it's own team. We hope that you will join us on this short walk (or run if you so choose).

The JDRF Walk will be at the Philadelphia Art Museum on Sunday, October 28, 2007. registration starts at 9am and the walk starts at 10am. We're also in negotiations to do a huge warm-up with everyone who is registered for the walk this year! We'd love to see you all there.

If you can't make it and still want to help out you can donate online directly to JDRF.