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.

Friday, September 14, 2007

Training with Ropes

Training with Ropes totally changes your conditioning game. 30-60 seconds can feel like a life time. Check out the John Brookfield Battling Ropes Certification coming to Philadelphia on October 20th & 21st.


Two Handed Kettlebell Front Squats
Push Ups
Kettlebell Swings
Push Press

Times from the Spring Hosue workout
Chris 24:31
Maureen 31:58
Mike 33:05
Bryan 37:34
Mike 26:05
Jonathan 25:47
Joyce 26:15
Maureen 17:53
Kathy 18:02
Will 23:05
Kim 20:15
Ani 21:48
Charlie 25:08

Thursday, September 13, 2007

Kids BJJ, Self Defense and Discipline

Brazilian Jiu-Jitsu for Kids. An excellent approach to teaching self defense and discipline.


30 Swings
10 Sit Ups
30 T Stabilization Push Ups
10 Thrusters
30 Ring Rows

20 Swings
20 Sit Ups
20 T Stabilization Push Ups
20 Thrusters
20 Ring Rows

10 Swings
30 Sit Ups
10 T Stabilization Push Ups
30 Trusters
10 Ring Rows

Wednesday, September 12, 2007

2 New Class Times in October

We're expanding our class schedule in October to include two additional class times to give you more workout options.

Starting Monday, October 1, 2007 there will be a 9am class on Tuesday and Thursday.

Starting Monday, October 1, 2007 the group workout schedule will be...

M W F - 6am - Old City

T TH - 6am - Mt. Airy

M T W TH F - 9am - Mt. Airy

M W - 6:30pm - Mt. Airy

T TH - 7pm - Mt. Airy


10 L/R Kettlebell Cleans
10 Medicine Ball Cleans
10 Double Dumbbell Cleans

3 Rounds

Tuesday, September 11, 2007

Swings, Swings, and more Swings

Sharon sure does love the kettlebell swing.


1 Press, 3 Push Presses, 5 Jerks - Left/Right - 3 Rounds

1 OH Squat, 3 Front Squats, 5 Deadlifts - Left/Right - 3 Rounds

Monday, September 10, 2007

Share Your Favorite Workouts

We spent three days with more than 70 people at the RKC this past weekend. And as always we ran into some fellow CrossFitters. Mike and Jim from the Training Room in New Jersey were there, Ryan and Eric from CF Orange County were also there. And of course there were a few others who were on their way to beocming an affiliate or really interested in the program.

We had an awesome time with everyone and we were happy to meet new faces and hang out with some old friends. During most of our conversations working out and workouts wiggled their way in, should we have expected less?

We got some great new ideas and shared some of own, so to keep with the awesome weekend, what are some of your favorite workouts? Ones you've done with us, or even come up with on your own?

Thursday, September 06, 2007

Prograde Workout

It's finally sinking in! One of the biggest reasons for weight loss success, increased athletic performance, and well your improved daily living is your nutrition. So how do you stick to an awesome nutrition plan when you're constantly on the go, or not in the mood to make your next meal? Simple...start using Prograde Nutrition.

I have someone on Prograde Workout, who was very skeptical of its flavor. He came in yesterday and without even having to ask him he blurts out, "The protien drink tastes great, I actually LIKE it, and it tastes nothing like that other chalky, clumpy stuff I used to drink."

I didn't ask him what the chalky, clumpy stuff was because I don't like that stuff either, but I did tell that I wouldn't steer him wrong, and it was good that he liked it so much. And we wouldn't steer you wrong either!


40 KB Swings
20 Ring Rows
38 KB Swings
19 Push Ups
36 KB Swings
18 Ring Rows
34 KB Swings
17 Push Ups
32 KB Swings
16 Ring Rows
30 KB Swings
15 Push Ups


2 KB Swings
1 Push Ups

Alternate ring rows and push ups after each set of swings. The KB Swings are double the number of ring rows and push ups. The even is always ring rows, the odd is always push ups.

Wednesday, September 05, 2007

Check Out The Muscles On Susan!

Susan of the Wissahickon Wanderers showing off her CrossFit Philly muscles.



Push Ups
Jumping Lunges each leg
Sit Ups
High Pulls

Tuesday, September 04, 2007

Tim Deangelo Takes First

Tim Deangelo takes First Place at the Mundials in the Blue Belt Middleweight Division. There were 91 people in his division. Congrats Tim!

Tim said his conditioning was a big part of what got him through the final rounds. He felt he was much more conditioned than any of the guys he was fighting.


25 Swings
5 Blurpees
5 Push Presses

20 Swings
5 Blurpees
10 Push Presses

15 Swings
5 Blurpees
15 Push Presses

10 Swings
5 Blurpees
20 Push Presses

5 Swings
5 Blurpees
25 Push Presses