Wednesday, February 28, 2007

New Session Starts Tomorrow - March 1st

KB Cleans
KB Snatches
KB One Arm Swings
Perform all movements on one arm in each set before switching arms. 10 Cleans, 10 Snatches, 10 Swings Left then 10 Cleans, 10 Snatches, 10 Swings Right, 9 Cleans, 9 Snatches, 9 Swings Left then 9 Cleans, 9 Snatches, 9 Swings Right, down to 1.

Saturday, February 24, 2007

Beginner's Olympic Lifting Workshop Tomorrow

The carry over from Olympic Weight Lifting to Kettlebell Weight Lifting is suprising. Not only can Olympic Lifts be performed with a Kettlebell, many variations of them can be performed as well.


Sunday's Olympic Weight Lifting Workshop starts at 8am. Please show up 10-15 minutes early.

Parking is available directly on Germantown Avenue.

The entrance to CrossFit Philly is on Nippon Street, which intersects with Germantown Avenue and is one block down from Wawa.


Friday, February 23, 2007

What keeps your training going?

Jay Mills writes, "They say it's more likely you will hit your goal if it's written down." Nice work Jay, looking forward to it.
So what keeps your training inline, what keeps you on your toes rather than on your butt in front of the TV?
30 One Arm Swings Left
30 One Arm Thrusters Left
30 One Arm High Pulls Left
30 Forward Lunges Left
30 One Arm Swings Right
30 One Arm Thrusters Right
30 One Arm High Pulls Right
30 Forward Lunges Right

Thursday, February 22, 2007

More Challenges Announced

Sam is in the background here, working on his overhead squats.

Here are our new challenges. Test to take place on Tuesday, April 17th at 6:00pm.


50 Overhead Squats - 95lbs

15 Pull Ups


1 Muscle Up

200 KB Snatches - 12kg - in under 10 minutes

From Coach Z himself
Here’s my confession…..
After 15 years of being misinformed, I realized I was brainwashed like most other people. I followed the crappy training routines and methods in the magazines that had been fabricated and never proven in the trenches. I was determined to find the right way and nothing was going to stop me, NOTHING!
The So Called “Rules” You’ve Been Brainwashed to Follow Have Limited Your Potential in Gaining Serious Strength
The crazy thing is that I discovered these ‘Underground’ methods by accident. I had no money to purchase the fancy equipment that I thought I had to have to train others effectively. I was worried that I wouldn’t be able to get the “job” done!
I had a small corner of my Dad’s garage to train my athletes using my 300 lb Costco barbell set and a pair of 50 and 100 lb dumbbells. The problem was that my athletes were too weak to use the 50 lb dumbbells let alone the 100 lb dumbbells! Rest assured this “weakness” didn’t last too long!
For a moment I thought we were screwed because we had no fancy equipment!
30 One Arm Swings Left
20 Push Ups
30 One Arm Swings Right
20 Pledge Push Ups
30 High Pulls
20 T Stabilization Push Ups
30 Snatch Pulls
20 Push Ups
30 Two Arm Swings
20 Dive Bomber Push Ups

Wednesday, February 21, 2007

A Philly Man Influences Alexandria Virginia

What: Old Town Alexandria’s First Elite Fitness Program; CrossFit Challenge

When : 6 and 7 a.m. Monday, Wednesday and Friday, Starts February 26th, 2007

CrossFit Class is Held At
The Capital Jiu-Jitsu Academy
On the Second Floor of Jungle's Gym
305 Hooff's Run Drive
Alexandria, VA 22314

Instructor: Jerry Hill

Cost: Monthly Membership: $137-$197 One week trial: $7
Military/First Responder inquire about our special discount

To register: or by calling 267- 250-0835.
An oldie but goodie
4 Rounds
24 Squats
24 Forward Lunges
24 Jumping Lunges
12 Jump Squats
60 sec between rounds

Friday, February 16, 2007

Upcoming Challenges

Saturday, March 31, 2007

Jay Mills

1 Muscle Up
200 Kettlebell Snatches (24kg KB) in under 10 minutes

I think we'll be traveling to the Poconos for Jay on this one.

Friday, April 6, 2007

The Great One

6 Pull Ups (retest)
2 Minute Wall Sit


22 Pull Ups (retest)
1 Minute Handstand


4 Pull Ups
250 Squats in under 10 minutes


1 Rep Barbell Snatch 70% bodyweight
250 Push Ups in under 20 minutes


1 Rep Barbell Thruster 100% bodyweight
500 Squats in under 12 minutes

It's going to be a long Friday morning. The person who does not pass their test buys breakfast for everyone taking their test.

Wednesday, February 14, 2007

The Snow Stompers

Despite the winter wonderland this morning, there were a few brave souls not willing to miss their workouts.

The 6am Snow Stompers are Erik, Janine, Lauri, Sharon, Pat, and Shay. Followed by the 9am Snow Stompers of Monica and Pam.

Nice work ladies and gentlemen.


Use 3 different wieghts in ascending order...

The lightest weight will be for presses, the middle weight will be for push presses, and the heaviest weight will be for jerks.

3 L/R Presses

3 L/R Push Presses

3 L/R Jerks

3 Dips

7 Rounds

Tuesday, February 13, 2007

In the event of a closing...

There have been many inquiries about the possible closing in the event of bad weather. It will be very unlikely that we will close due to bad weather, however if we need to, it will be posted here.
Stay warm, and train hard.
10 Renegade Rows with a Push Up
20 Sit Ups
10 Snatch Pulls
10 Rounds

Friday, February 09, 2007

Polar Bear Swim

Polar Bear Swim: Location: Long Beach New York. Air Temp: 15 (Wind Chill 7). Water Temp 37
10 Push Ups
20 Squats
30 Sit Ups
6 Rounds

Thursday, February 08, 2007

Yikes! Stayed tuned for an outrageous announcement on how we can and will help your performance on the mat. Even better we guarnatee the results, 100%.


5 Rounds

20 Box Jumps
10 Presses
10 BW Rows on Thick Rope
20 High Pulls or Snatches

Wednesday, February 07, 2007

02/07/07 WOD

There's only 1 spot left in this month's O Lifting Workshop on Sunday, February 25th, led by USAW Club Coach Randy Hauer.


30 Snatch Pulls 20 Push Ups 10 Front Squats

30 Swings 20 Pledge Push Ups 10 Front Squats

30 High Pulls 20 T Stablization Push Ups 10 Front Squats

Tuesday, February 06, 2007

Thruster / Push Press

Although the end result of both is an overhead press, the thruster is driven with a full front squat while the push press is more of a dip, with significantly less flexion in the knees and hips.


15 DB Squat Cleans
10 Walking Lunges
10 Rows on the Rings
20 High Pulls
10 Walking Lunges

4 Rounds

Monday, February 05, 2007

What is your kettlebell question?

Coming up this Tuesday, February 6th, you will be able to get on an exclusive call with myself and Underground Strength Coach Zach Even-Esh...but only if you hurry...
Zach will be grilling me all about my personal methods for the absolute best ways to:
-How combative athletes use Kettlebells in their training as part of an overall, brutally-effecitve combat-readiness routine...
-Discover how to use the techniques proven to create power and explosiveness within seconds...
-Discover exactly what you need to do to gain dramatic improvements in explosive power and speed!
-How to use towels and ropes with Kettlebells to transform your hands into bone crushing vice grips!
However, we can only accept questions from the first 50 to sign up for the call, and will be answering as many as possible on Tuesday Night--
so be sure to sign up for this very special call ASAP in order to reserve your VIP ACCESS ticket, and get a chance to ask YOUR personal fitness question...
See you Tuesday!
Just click (cut and paste) the link below to sign up:

Thursday, February 01, 2007

Design a Challenge Workout

With all this talk of challenge workouts, and everyone wanting to attempt one, I wanted to jump on the bandwagon. Rather than design my own challenge, I've decided to let our clients to do it for me.

Here are the rules:

Submit your challenge in writing to info at
Jason will review all the challenge ideas, and pick one or a combination of them for me.

Keep in mind that challenges are meant to be just that, challenging, not impossible. All of the suggestions will be posted here on the blog with the final decision to be made by February 10th. You have just 10 days to get your vote in. You won't get many more chances like this one.

Today's WOD First Day New Session

Tabata Everything
bottom to bottom squats
push ups
broad jumps
db push presses
sit ups
jumping pull ups

rest no more than 2 minutes between each tabata exercise