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