Monday, July 30, 2007

Welcome Jonah!

Jonah Brown

He's already perfected kettlebell snatches, and Jason has him signed up for BJJ classes starting next month.

Congrats on your beautiful baby boy!

10 Snatches L/R
20 Push Ups
200m Run
9 Snatches L/R
18 Push Ups
200m Run
8 Snatches L/R
16 Push Ups
200m Run

All the way to
1 Snatch L/R
2 Push Ups
200m Run

Friday, July 27, 2007

Jedi Boy

60 High Pulls
30 Push Ups
30 Clean and Jerks
60 Ring Rows
30 Med Ball Cleans

Thursday, July 26, 2007

24 Inch Box Jumps - Piece of Cake

From 6 inch box jumps to 24 inch box jumps in less than 10 months. Way to go Monica, keep up all your hardwork!!

We've placed the voting link for the My FOX Philly HOT LIST on the right side of the blog, remember to VOTE and spread the word. Anyone who votes for CrossFit Philly as the Best Gym in Philadelphia, can print out their confirmation email and bring it in for a complimentary group workout!


Leroy's 300
25 Pull Ups
50 Box Jumps
50 Burpees with a Push Ups
50 Presses
50 Knees to Elbows
50 Kettlebell Swings
25 Pull Ups

Wednesday, July 25, 2007

Carb Loading


5 Weighted Pull Ups
10 Tall Box Jumps
5 Heavy Presses Right/Left
10 Tall Box Jumps
5 Heavy Ball Slams
10 Tall Box Jumps
5 Handstand Push Ups
10 Tall Box Jumps
5 Ring Dips
10 Tall Box Jumps

Tuesday, July 24, 2007

Thank You!

We'd like to thank who ever was responsible for nominating CrossFit Philly to My Fox Philly as one of the best in the business, Health and Fitness - Gym category.

This truly solidifies to us, that our community is one of the best out there. Thank you for being a part of our lives, and making work an enjoyable experience every day.

Here's the voting link for CrossFit Philly the Best Gym in Philadelphia.

-Pamela and Jason

Monday, July 23, 2007

Blistered Toes and An Ice Bath

They say you can't make a runner stop running, to that we won't argue, believe us we've tried. However it's good to know that you also can't stop this runner from coming to CrossFit Philly for a good workout to supplement her training. Here's what Susan had the week after her marathon was over...

Dear Pamela & Jason,

Despite the fact that Crossfit is not hard-core enough to cause blood
blisters on my toes or make me feel the need to take an ice bath I'm
looking forward to getting back into my routine. I've missed you guys
can't wait to start suffering again.
Ordinarily the day after a marathon is complete misery when it comes to
walking down steps or anything where I have to use my thigh muscles. I'm
happy to report that that was not the case this time. I'm sure all those
squats, jump squats, jumping lunges had SOMETHING to do with it. Nice to
know it's all worth it. :)


Thanks Susan!! We're glad you're back and hope you're toes have a full recovery.

10 Rounds

5 Deadlifts
10 Box Jumps
15 Push Ups

Friday, July 20, 2007

Still Training?

Here's Max again, poster puppy for the gym his human owns. Roughly translated into English the title implies, "I'm watching you. You better not fuck up today!"

Post training goals and time frame to comments.


The Leg and Lung Crank

4 Rounds

24 Squats
24 Jump Squats
24 Alternating Forward Lunges
12 Alternating Jumping Lunges

Wednesday, July 18, 2007

Mountain Bike Race

That's Sam just about to cross the finish line, Rich is right behind him. Goose and Derick also rode this 26 mile Mountain Bike Race this past weekend in Maryland.

Nice work guys!



Do Kettlebells Do That? - No

Jim just left for Fort Benning for the Army Combatives Unit. Before he left he trained with us in the mornings, incorporating Kettlebell Training regularly. Here's a photo of him after doing some Army Combatives, not very pretty. When Jim gets home we hope he sticks with just the Kettlebell Training.


50 Box Jumps
50 Swings
50 Jumping Pull Ups
50 Walking Lunges
50 Push Presses
50 Sit Ups
50 Thrusters
50 Knees to Elbows
50 Burpees
50 Broad Jumps

Tuesday, July 17, 2007

To Handstand or Not To Stand

One of the many different extra activities 'the boys' partake in after their 6am workout. Today was handstands.

The Boys...


50 Swings
400M Run
40 Swings
400M Run
30 Swings
400M Run
20 Swings
400M Run
10 Swings
400M Run

Monday, July 16, 2007

KBs in Paradise



Overhead Squats

Wednesday, July 11, 2007

Prograde Cravers

We're always on the look out for great additions to your nutrition. We always want the quality to be high, for it to taste good, and for it to be convenient. We came accross Prograde Carvers, and these snack bars are great tasting. Check out what Cravers offer...

1) It's the best-tasting bar on the market

2) 100% Organic ingredients

3) Wheat, Soy and Corn Free

4) Loaded with healthy fats their body needs and zero trans fats

5) No preservatives

6) It's less than 200 calories so it's THE perfect snack

7) Delivers sustained energy

8) Satisfies your chocolate craving with 100% Organic Dark Chocolate

9) Super convenient for your busy lifestyle

10) Perfect (and safe) for kids and young athletes

30 Box Jumps
20 OH Walking Lunges Right
20 OH Walking Lunges Left

25 Box Jumps
20 OH Walking Lunges Right
20 OH Walking Lunges Left

20 Box Jumps
20 OH Walking Lunges Right
20 OH Walking Lunges Left

15 Box Jumps
20 OH Walking Lunges Right
20 OH Walking Lunges Left

10 Box Jumps
20 OH Walking Lunges Right
20 OH Walking Lunges Left

Tuesday, July 10, 2007

Tumbling Down

Sam attempted a jumping pull up on the rope in a way that we usually don't perform them and all three men came tumbling down. Bella seems equally unimpressed.

5 Rounds
25 Sit Ups
5 Deadlifts
15 Squats
10 Ring Rows

Monday, July 09, 2007

Push Up Variations

Push Up Variations
T Stablization
Close Grip
One Arm
Hand Stand
One Arm Hand Stand
Iron Cross

Can you name any more?



Sit Ups
Pledge Push Ups

400 M Run between each round

Friday, July 06, 2007

Chaos vs. Invincible

Good work keeping up with Sharon on your last day Jimmie!


5L/5R Clean and Jerk
5 Pull Ups
5L/5R Front Squats

7 Rounds

Thursday, July 05, 2007

07/05/07 WOD

The next time you're about to slip on your nutrition, simply remember this...

"Nothing tastes as good as lean and fit feels".


5 Pull Ups
5 Heavy DB Presses L/R
10 Push Ups

As many rounds as possible in 10 minutes.


50 Forward Walking Lunges
50 Lateral Walking Lunges each direction
50 Backward Walking Lunges

Wednesday, July 04, 2007

Play Time

30 KB Swings
Bike 3 miles
20 Push Ups
Run 1 mile
20 Push Ups
Bike 3 miles
30 KB Swings

Tuesday, July 03, 2007

Battling Ropes

Just a reminder that everyone has off from working out tomorrow due to the July 4th holiday. Have fun and be safe. See you early Thursday morning!


10 L/R Snatches
20 Push Ups
30 Weighted Walking Lunges

5 Times