Tuesday, December 30, 2008

Have A Safe and Happy New Year



The outcome of the bet. After much dismay about which team would come out on top, it looks like the Eagles have pulled through one more time.

Brooks faces 150 - 95lb thrusters before the Super Bowl. Get ready for the showdown.

Wednesdat Workout

At the top of every 3 minutes complete the following for a total of 30 minutes.

5/5 Snatches
10 Burpees
15 Swings

If you finish your set in 2 minutes you get 1 minute of rest. Try to use 30% of your bodyweight for snatches and swings. Burpees include a push up and a jump.

Photos Anyone?!?

Tuesdat's Workout

5 Pull Ups
5/5 Pistols (assisted, weighted, partner whatever necessary)
5/5 Renegade Rows
10/10 Single Leg Reaches

10 Rounds

Sunday, December 28, 2008

Mondat Morning...

Box Jumps
KB Swings
Push Ups
Jumping Pull Ups

30 reps of each for 4 rounds.

Friday, December 26, 2008

Get Prepared for the New Year

Kettlebell Swings
Pledge Push Ups
Kettlebell High Pulls
Contralateral Push Ups
Goblet Squats
Jumping Lunges

60 Seconds of each for 4 Rounds.

Tuesday, December 23, 2008

Twas the workout before feasting...



Tough One Today...

50 KB High Pulls
40 Sit Ups
30 Walking Lunges per Leg
20 Supermans
10 Dive Bomber Push Ups
20 Renegade Rows
30 Thrusters
40 Burpees
50 Box Jumps

Monday, December 22, 2008

12 Days Workout hits us again



This past Sunday we saw the 12 Days Workout resurface from last December. Great turnout, good workout, and festive outfits.


Tuesday Workout

3 Rounds

20/20 Snatches
20 Ring Rows
20/20 Front Squats
20 Knees to Elbows

Freakin' freezin!

Kettlebell Swings R/L
Pledge Push-ups R/L
DB Push Presses R/L

30 Seconds each drill. All drills doen on right arm first, then left.

Rest.

Box Jumps
Reverse Lunges R/L
Single leg Bridges R/L
Deep In & Outs

4 Rounds of 4 minutes.

Saturday, December 20, 2008

Saturday

5 Rounds of...

Dbl DB Thrusters
Ring Rows
KB Swings
MB Push Ups

60 seconds of each movement

Thursday, December 18, 2008

Ready for Friday??

10-20-30-20-10

DB Snatches L/R
Mule Kicks
Lateral Cone Jumps
Push Press L/R

Finish with 600m Run


Holiday Schedule - 2009

12/22 Regular Schedule
12/23 Regular Schedule
12/24 No PM Classes - additional Class at Noon
12/25 Closed
12/26 Closed
12/27 Regular Schedule
12/29 Regular Schedule
12/30 Regular Schedule
12/31 No PM Classes - additional Class at Noon
01/01 Closed
01/02 Regular Schedule
01/03 Regular Schedule

Wednesday, December 17, 2008

New Space Update

video

If you're still interested in volunteering your time for the new space, we're about to start the work we need your help with. Here's the list of things that need addressed.

1. Frame out a brick wall
2. Acid wash cement floors (both rooms)
3. Drywall jiu-jitsu room walls
4. Minor demo work in main room
5. Paint Prep (both rooms)
6. Paint Paint Paint Paint

Email me or post here the things you'd like to help with or are able to help with. I'll set up some dates and we'll go from there.

Thursday WOD

MB Hip Bridges
Stability Ball Push Ups
Single Leg Reaches
Inch Worms
Ring Rows
Planks

60 seconds of each movement. 4 Rounds.

With A Partner



10 Rounds
10 Goblet Squats
5/5 Contralateral Rows

Work with a partner. Partner one performs 10 Goblet Squats then partner two performs 10 Goblet Squats. Partner one performs 10 Push Ups then partner two performs 10 Push Ups. One partner is rests while the other works.

5 Rounds of
5 KB Deadlifts
5/5 Presses

Same work/rest ratio as described above.

Monday, December 15, 2008



Tuesday Workout

3 Rounds

30 Box Jumps
30 KB Swings
30 Walking Lunges
30 Sit Ups
30 Burpees
30 Hanging Knee Raises

Enjoy.

Sunday, December 14, 2008

Monday

1 minute at each station...

Step Ups with Reverse Lunge
Jumping Pull Ups
MB Thrusters

3 Rounds

Rest 2 minutes, then

1 minutes at each station...

Elevated Push Ups
Band Rows
Single Leg Reaches

3 Rounds

1 minute rest between rounds


"Each day brings the chance to start fresh."

Friday, December 12, 2008

Video Footage



Would have loved to get some more angles on this for you guys to see all that went on during these 20 minute sets. Fantastic work by all. Looks like this will be an annual event, get ready for the next one.

To see the results click here and then click on the IGXXFITPHILLY document

Saturday WOD

10 minute sets, alternate between the two movements for 10 minutes. Complete all the reps of one movement before moving to the next.

1A) Renegade Rows 10/10
1B) Squats 20

Rest 2 minutes

2A) Walk Out Push Ups 10
2B) Lateral Lunges 10/10

Rest 2 minutes

3A) Kettlebell Swings 15
3B) Ring Rows 15

Ahhh...Friday

5 Pull Ups
10 T Stabilization Push Ups
10 Racked Step Ups
5 Elevated Rows

As many rounds as possible in 30 minutes.



Reps from December's Painstorm

Brooks - 106 Thrusters 106 Pull Ups
Greg - 83 Thrusters 70 Pull Ups
Kate - 91 Thrusters 84 Pull Ups
Angie - 81 Thrusters 61 Pull Ups
Erica - 67 Thrusters 36 Pull Ups
Pamela - 73 Thrusters 69 Pull Ups

Wednesday, December 10, 2008

20% BW

3L / 3R Presses
5L / 5R Uni-Lateral Rows
5L / 5R Pistols (assisted if necessary, work with a partner if necessary)

12 Rounds

Use atleast 20% of your bodyweight for the presses and rows. Focus on form. For the pistols use a partner or assisted variations.

Tuesday, December 09, 2008

BW Workout



15 minutes of Agility Ladder Drills

3 Rounds of...

Deep In and Outs
Hand Walk Outs with Push Up
Sit Ups
Mountain Climbers
Jumping Lunges

Enjoy!

Monday, December 08, 2008

Consistant Power Output



Perform the following every three minutes for 30 minutes...

5 Box Jumps
5/5 Snatches
5/5 Push Presses
10 Jump Squats

Perform all of the reps of each movement with good form every three minutes, for a total of 10 rounds. If you complete the round in 2 minutes you get 1 minute of rest. Try to keep your power output consistant throughout all 10 rounds.

Sunday, December 07, 2008



Nick



Lance



Greg and LaSaun (technically LaSaun is from DC but we're granting her Philly rights)



Jason



Pamela


Awesome job Philly crew, you guys rocked! Also, great work to the rest of the competitors, thanks for making the drive, we had 13 in all. Official scores to follow soon.

Erica, Kate, and Dawn - thanks for taking the photos
Erica and Dawn - thanks for counting
Sean - thanks for keeping time
Jeniffer, Angelo, Jonah, Deklan, Eric and Katie - thanks for sticking around to check it out
Randy - thanks for helping to organize
Competitors - Excellent efforts!

Thanks to everyone who was there, the turnout was great and the effort was even better. (I hope, hope, hope, I didn't forget anyone, let me know if I did)

Monday WOD

7 Rounds

30 Swings
20 Thrusters
10 Burpees

then...

3 Rounds

30 Hanging Knee Raises
20 Horizontal Flutter Kicks
10 Push Ups

Friday, December 05, 2008

Lance Armstrong is a Swinger



You guys have been ahead of the curve for years now!

Read the full article here: Lance Armstrong is a Swinger

Saturday

Kettlebell Competition Today - 10am - Participants and spectators welcome.

5 Rounds

60 seconds each movement

-Single Leg Reaches (30/30)
-Hand Walkouts with Push Up
-Lateral Cone Jumps
-Reverse Lunges with a Hop (30/30)
-Band Thrusters

Rest 60 seconds between rounds

Here's a brief video update of the jiu-jitsu room taken Friday afternoon. The main room had contractors working so we'll get an update on that room later in the week. The shower is almost installed, the HVAC is being worked on next week, and the electrician will start soon after.
video

Thursday, December 04, 2008

Train In Mexico


Looking at getting the Mexico training trip scheduled. The exact location is Akumel. The tentative dates are Jan 22-26, 2009. Airfare and meals would be on your own. Accomodations and training would be an additional cost. Those interested need to email me, pamela AT crossfitphilly.com by December 10th if interested.


Friday WOD

1A) Renegade Rows 10 x 5/5
1B) Double Front Squats 10 x 10

2A) KB Burpee Deadlifts 10 x 5
2B) Elevated Push Ups 10 x 10

Wednesday, December 03, 2008

It's All About The Body



Ryan, Dana, and Joe

Thursday WOD

50 Squats
40 Jumping Pull Ups
30 Sit Ups
20 Eight Count Body Builders
10 Pull Ups
10 Dive Bomber Push Ups
20 Spider Lunge Inch Worms
30 Hanging Sraight Leg Raises
40 Ring Rows
50 Deep In & Outs

Everyone should have a pair...



Wednesday WOD

For 12 minutes work consistantly

10 Box Jumps
5/5 Snatches

Rest 2 minutes

For 12 minutes work consistantly

20 Walking Lunges
5/5 Push Presses

Monday, December 01, 2008

Mad Guns



Rich, what'd you say to Angie?

Tuesday WOD

1A) Pull Ups 10x5
1B) KB Sumo Deadlift 10x5
1C) Band Rows 10x10

2A) Sit Ups 5x20
2B) MB or SB Hip Bridges 5x20
2C) Contralateral Push Ups 5x10


Reminder that the kettlebell competition is this Saturday at 10am. Snatches for 10 minutes followed by long cycle clean & jerks for 10 minutes. If you're interested please let me know before Saturday if you can. See you there.

Sunday, November 30, 2008

Monday...Monday



Here's one of the new additions to the new space.

Monday WOD - after a few days of restful eating.

Bottom to Bottom Tabata Squats

1 minute of each...

KB Swings
Burpees
Wall Ball
Lateral Lunges (30/30)
DB High Pulls (30/30)

4 Rounds

Tabata Plank Push Ups

Thursday, November 27, 2008

Happy Thanksgiving Everyone!




Happy Thanksgiving everyone and thanks to those that made it to the Thanksgiving Day workout this morning, the tradition continues.

Monica, Nick, Anthony, Kate, Ward, Greg, Christy, Amanda, Jill, Sally, Sam, Randy, Sean, Emily, Beth, Gun Show Angie, Phil, Bella, Pamela, Katie, Eric, and Rich (behind the camera)

Next year will be in the new space...tradition continued.

Wednesday, November 26, 2008

It's on it's way

This is just one of the new toys that we'll have at our new place, "Urban Athlete."



Can't wait to see you guys on this thing. The cool thing about this system is that we can keep expanding it by 4x4 squares.

Tuesday, November 25, 2008

One goes up...the other comes down



4 Movements...tough as nails.

50 Kettlebell Swings
10 Box Jumps
40 Kettlebell Swings
20 Box Jumps
30 Kettlebell Swings
30 Box Jumps
20 Kettlebell Swings
40 Box Jumps
10 Kettlebell Swings
50 Box Jumps

5 T-Stability Push-ups
25 Ring Rows
10 T-Stability Push-ups
20 Ring Rows
15 T-Stability Push-ups
15 Ring Rows
20 T-Stability Push-ups
10 Ring Rows
25 T-Stability Push-ups
5 Ring Rows

Here's an amazing article written about Students Run Philly Style, the group of Philadelphia students that Leroy trains and runs with during the Broad Street Run, The Philadelphia Distance Run, and The Philadelphia Marathon. Truly inspiring.

Monday, November 24, 2008

A lil easier



Tuesday Workout

1A)Pull-ups 10x3
1B)Weighted Step-ups 10x5/5

2A)Stability Ball Hip Extension 4x10
2B)Single Leg Reaches 4x10/10

3A) Single-arm/single-leg row (contra-lateral)3x10/10
3B)Plank Push-ups 3x10

REMINDER: Thanksgiving Day Workout 8am

Sunday, November 23, 2008

Good Morning

Agility Ladder
Step-up w/ hops and reverse lunge
Kettlebell swing
Ring rows
DB See-Saw Press

1 minute at each drill. 5 rounds.

Friday, November 21, 2008

Super-Fantastic Saturdays

50 Kettlebell Swings
25 Box Jumps
25 Med Ball Cleans
25 Sit-ups
25 Burpees
25 Contra-lateral Push-ups
25 Supermans
25 Jumping Pull-ups
25 Lateral Cone Jumps
25 Broad Jumps
50 Kettlebell Swings

Thursday, November 20, 2008

Fantabulous Fridays

Trying to keep a theme here...

Thanks again to Sam, Rich, and Greg for keeping the place operational while we were away this week. Very much appreciated!

Friday WOD

Practice Pistols and Assisted Pistols for 10 minutes.

60 seconds of each...

Renegade Rows - no push up
Front Squats
Double Push Presses
T Stabilization Push Ups
Weighted Reverse Lunges

Ashley trained with me for several years while in highschool. She trained fulltime in the evening classes over the summer until she moved to Costa Rica. This is just one of the incredible photos she sent me.

I can feel my gut turning just looking at that phto.

Monday, November 17, 2008

Terrific Thursdays

4 Rounds of:

5 Pull-ups
25 Sit-ups
10 Ring Rows
25 Flutter Kicks
15 Jumping Pull-ups
25 Hnaging Knee Raises

Wicked Wed

5 Rounds of:
30 KB Swings
30 Box Jumps
10 KB Deadlifts

Rest.

3 Rounds of:
30 KB High Pulls
20 DB Push Presses
10 Push-ups

videoWe're missing half of the people who went to the juvenile diabetes walk, mostly Mr & Mrs Mac, but we know they were there. Pamela thanks everyone again, and is looking forward to the 100 mile bike race in September 2009 for the same cause. Training for those participating in the race will start in the early Spring.

Terrible Tuesdays



4 Rounds of:

20 Ring Rows
20 Jumping Pull-ups
30 Sit-ups
30 Flutter Kicks
30 Cone Jumps

Sunday, November 16, 2008

Monday Morning Madness

There will be a change in the schedule this week, and it is only for this week, there will be no 6:00pm Elements Class and no 6:30pm Advanced Kettlebell Class on Tuesday, November 18th. The 7:00pm Tuesday evening class IS AS scheduled. We apologize for any inconvience this may cause.


Monday WOD

24 Jumping Lunges
24 Step-ups w/ hop, 12R/12L
24 Reverse Lunges 12R/12L
24 Squats
24 Jump Squats

4 Rounds.

12 DB Overhead Presses
12 DB Push Presses
12 Push-ups
12 Burpees

4 Rounds.

Thursday, November 13, 2008

The Process Begins

Here's your new home. We sincerely want to thank everyone for your loyalty and support. I can't wait until we're in the new space, our options will be much expanded and we're going to have a ton of fun.



1A) Ring Push-ups- 5x10
1B)Renegade Rows- 5x5/5

2A)DB See-Saw Presses 5x5/5
2B)Pull-ups- 5x10

3A)Sit-ups- 4x25
3B) Upperbody Strep-up 4x25

4A)Hanging Knee Raise- 4x20
4B)Scissor Kick- 4x20

Wednesday, November 12, 2008

Zoning

APPROVED

Thursday WOD

3/3 Heavy Presses
6/6 Suitcase Deadlifts
3/3 Snatches

10 Rounds

then...

20 Squats
20 Push Ups
20 Deep In & Outs
20 Jumping Pull Ups
20 Lateral Lunges

4 Rounds



See how this Toyota make and model is being compared to a CrossFit workout.

Tuesday, November 11, 2008

CFPers in other cities.



Hola Susannah! Pamela met up with the Mini Coop while working in Miami this past weekend.


Agility Ladder
Step-up w/Hop
Lateral Cone Jumps
Kettlebell Goblet Squats
Plank

5 x 5 minute rounds.

Heavy weight

1A)Pull-up 10x5
1B)DB Front Squat 10x5

2A)Ring Rows 5x10 (feet elevated if possible)
2B)Kettlebell Deadlift 5x5

3A)Weighted Reverse Lunges 4x8
3B)1-arm row 4x8

Sunday, November 09, 2008

Happy Birthday to all our Marines



During the American Revolution, many important political discussions took place in the inns and taverns of Philadelphia, including the founding of the Marine Corps.

A committee of the Continental Congress met at Tun Tavern to draft a resolution calling for two battalions of Marines able to fight for independence at sea and on shore.

The resolution was approved on November 10, 1775, officially forming the Continental Marines.

As the first order of business, Samuel Nicholas became Commandant of the newly formed Marines. Tun Tavern’s owner and popular patriot, Robert Mullan, became his first captain and recruiter. They began gathering support and were ready for action by early 1776.

Each year, the Marine Corps marks November 10th with a celebration of the brave spirit which compelled these men and thousands since to defend our country as United States Marines.

10 Box Jumps
10 Kettlebell Swings
10 DB Push Presses
10 2 Push-up Burpees

20 Box Jumps
20 Kettlebell Swings
20 DB Push Presses
20 2 Push-up Burpees

30 Box Jumps
30 Kettlebell Swings
30 DB Push Presses
30 Burpees

20 Box Jumps
20 Kettlebell Swings
20 DB Push Presses
20 2 Push-up Burpees

10 Box Jumps
10 Kettlebell Swings
10 DB Push Presses
10 2 Push-up Burpees

0600
Jeff- 30:26
Caroline- 31:45
Amanda- 31:40
Jill- 31:55

0900
Mara- 34:26
Jessica- 34:56
Molly- 31:26
Eric- 35:00
Amanda- 35:00
Cindy- 34:40
Beth- 25:09
Jo- 30:49

Saturday, November 08, 2008

November PAINSTORM will not feel like this!



Inquiring minds want to know...

November Painstorm will take place on Thursday, November 20th at 8pm.

We will do the original Painstorm workout which is bodyweight front squats, 1 rep the first minute, 2 reps the second minute, 3 reps the third, etc, until you can't continue, broken sets within the minute are allowed.

I know this will be short for myself, maybe 3 or 4 minutes, assuming not much longer than 10 for others. Since it's short, we'll also do a "You Call It" workout. Each person that shows up for the workout will pick a movement and the number of reps to be completed for that movement. Once the list is compiled we'll run through it.

-Movements are on a first come first serve basis, so if the person before you picked pull ups, you'll need to pick a different movement.
-Rep count per movement is 40.
-In the event more than ten people show up for the workout, any movement beyond the 10th will be completed for 20 reps.
-If unilateral movements are chosen it'll be 40/40 or 20/20.

Thursday, November 06, 2008

Filthy Fifty

Friday WOD

50 Box Jumps
50 Kettlebell Swings
50 Burpees
50 Reverse Lunges
50 Jumping Pull-up
50 Supermans
50 Sit-ups
50 Flutter Kicks
50 Tuck Jumps

Wednesday, November 05, 2008



Thursday

5 Overhead Presses (Heavy) Your 5th rep should be barely possible.
10 Push Presses
15 Elevated Push-ups
20 Upper Body Step-ups (each hand must touch box to make one rep)

4 Rounds. Rest.

10 Hanging Knee Raises
20 Sit-ups
30 Hand Walks- out & back in.

2 Rounds.

Tuesday, November 04, 2008

All The Way From/To Germany



Nadine and Christian traveled from Berlin to spend the day training with us this past weekend. They are great athletes and we look forward to working with them in Germany in the future.


5/5 Kettlebell Deadlifts (Heavy)
10/10 Racked Step-ups
15/15 Walking Lunges
20/20 Jumping Lunges

2 Rounds.

40 Ring Rows
40 Jumping Pull-ups
30 Ring Rows
30 Jumping Pull-ups
20 Ring Rows
20 Jumping Pull-ups
10 Ring Rows
10 Jumping Pull-ups

Please Read this article that Mara so kindly passed onto us: Stretching the Truth

We've been preaching this for years but very few people are willing to accept the science behind stretching. Personally, I have a discussion about stretching and warm-ups almost daily, often times falling on deaf ears.

Monday, November 03, 2008

Where's Sam?



Box Jumps
Med-Ball Thrusters
Agility Ladder
Lateral Lunges

5 four(4) minutes rounds.

Sunday, November 02, 2008

Back to Tabata's


Bottom to Bottom Tabata Squats :)

1A) DB See-Saw Presses 10x5 (*5 reps per side)
1B) DB Renegade Rows 10x5 (no push-up)

2A)Rope Rows 5x10
2B)Ring Push-ups 5x10 (Sub med-ball push-ups if needed)

Friday, October 31, 2008

Tabata!!!



Saturday WOD

Top to Top Tabata Push Ups

5 Rounds of

600m Run
20 Ring Rows
5/5 Overhead Presses
10 Hanging Knee Raises

Thursday, October 30, 2008

Happy Halloween!

Enjoy the parade and the Halloween festivities that follow! Be safe and have fun. Take pictures at the parade and of any Halloween activities that are related to working out.

Friday WOD

As many rounds as possible in 30 minutes.

5 Pull Ups
10/10 Snatches
15 Swings
10 Contralateral Push Ups


'Regardless of how you feel inside, always try to look like a winner. Even if you are behind, a sustained look of control and confidence can give you a mental edge that results in victory' -Arthur Ashe

Wednesday, October 29, 2008

WooWhooo!! Phils Win The World Series



Photo taken just after the last pitch of the game.

To all the Phillies Fans... You finally have your World Series win after 28 years!! Yaay Phils!!

Thursday WOD (I'm sure the morning classes will be lightly attended)

50-30-10

Squats
Walking Lunges
Sit Ups
MB Thrusters
KB High Pulls

Tuesday, October 28, 2008

Wednesday WOD




Practice Medicine Ball Cleans for 10 minutes

4 Rounds of...

Ring Rows
Pledge Push Ups
Bulgarian Split Squats
Double Push Presses
Lateral Cone Jumps

60 seconds of each, 60 seconds rest between rounds.

'Desire is the key to motivation, but it's determination and commitment to an unrelenting pursuit of your goal - a commitment to excellence - that will enable you to attain the success you seek.' -Mario Andretti

Monday, October 27, 2008

Sam's Idea




With only a few delayed innings to go...

Tuesday WOD

4 Rounds of...

20/20 Snatches
20/20 Walking Lunges
40 Jumping Pull Ups
10/10 Front Squats
10 Inch Worms


'Patience is the companion of wisdom.' -Saint Augustine

Sunday, October 26, 2008

Thank You!




Just want to say thank you to everyone who was able to make it down to the Art Museum on Sunday morning for the Juvenile Diabetes Walk, and to those who made donations. I am thankful for your support.

We also ran in to several old clients who stopped by the table to say hi. Judy S and Kevin D we're glad to see you're doing so well.

Monday WOD

For 10 minutes work on your pull ups.

Do pull ups, or use the band for assisted pull ups, work on negatives, hold yourself at the top of the bar, etc.

Then

60 seconds at each movement

Box Jumps
KB High Pulls
Deep In and Outs
8 Count Body Builders
Band Rows
Push Presses (30/30)
Flutter Kicks
Mountain Climbers

2 Rounds, 1 Minute rest between rounds

Saturday, October 25, 2008



Saturday WOD

6 Rounds of

Snatches Right
Snatches Left
Swings
T Stabilization Push Ups
Sit Ups
Plank

Work for 40 seconds, rest for 20 seconds through all the movements. Take no additional rest between rounds. Total working time is 36 minutes.


'We are driven by five genetic needs: survival, love and belonging, power, freedom, and fun.' -William Glasser

Friday, October 24, 2008

Fridays...

A tough one for those who will be ruining their nutrition watching/attending Game 3 on Saturday night.

10 Minutes

Practice pistols, use assisted variations if necessary.

Then, 60 seconds of each...
MB Thrusters
MB Burpees
Ball Jacks
Active Rest (don't put the MB down)

4 Rounds

Wednesday, October 22, 2008

Strength Part Two




Thursday WOD

10/10 Racked Step Ups
10 Weighted Sit Ups
10 Ring Push Ups (sub stability ball push ups if necessary)
10 Double Overhead Walks

Constant work for 20 minutes.


"I grow more intense as I age." -Florida Scott-Maxwell

Tuesday, October 21, 2008

Strength Part One



Wednesday WOD

Single Leg Deadlift 5/5
Box Jumps 10
Press 5/5
Ring Rows 10 (as parallel to the ground as possible)

Constant work for 20 minutes.

Monday, October 20, 2008

Try This Mish Mosh



Tuesday WOD

3 Rounds of...

50 Squats
40 Jumping Pull Ups
30 Sit Ups
20/20 Walking Lunges
10 Pull Ups
5 Bright Star Jumps



"He who follows a shadow will seldom lead." -Unknown



Walk

Sunday, October 19, 2008

Grab One of Each



Push Press Right
Push Press Left
High Pull Right
High Pull Left
Swings Right
Swings Left

30 sec each, 5 rounds

Flutter Kicks
Side Plank
Side Plank
Plank

30 sec each, 3 rounds


There is one week left before the Juvenile Diabetes Walk at the Art Museum Steps on Sunday, October 26th at 10am. It's a 3 mile course that can be walked, run, or lunged. Hope to see you there, sign up or donate here!

Friday, October 17, 2008

Saturdays Are Always Sweet

As many rounds as possible in 30 minutes

20 Sandbag Bearhug Squats
10 Stability Ball Push Ups
10/10 Single Leg Rows
10/10 Overhead Squats
600m Run

Thursday, October 16, 2008



Friday WOD

60 seconds at each movement

KB High Pulls
Step Ups
Slam Ball
Broad Jumps
T Stabilization Push Ups
Push Presses

4 Rounds


"True friendship is a plant of slow growth, and must undergo and withstand the shocks of adversity before it is entitled to the appellation." - George Washington

Wednesday, October 15, 2008

Fiscal Fitness



Thursday WOD

10-20-30-40

Squats
Walking Lunges (per leg)
Jumping Pull Ups
Sit Ups
Push Ups
Hanging Straight Leg Raises
Lateral Broad Jumps
Burpees

Tuesday, October 14, 2008

Help us support JDRF!



CrossFit Philly will be taking part in the 2008 JDRF Walk to Cure Diabetes on October 26th at the Art Museum in Philadelphia. Join our team and be a part of the cure. Simply register as part of our team and help us raise money for the Juvenile Diabetes Research Foundation.

Join the team or help us raise funds, click here.

It's a family event, bring the kids, bring the dogs, and have some fun. We'll have a tug of war station set up and some workout stations as well.

Wednesday WOD

4 Rounds of...

Wall Ball
DB Snatches
Upper Body Step Ups
Band Rows

1 minute of each, rest 1 minute between rounds

4 Rounds of...

Static Bent Arm Holds on the Rings
Elbow Stabilization
Planks

30 seconds of each, rest 1 minute between rounds

Monday, October 13, 2008

Actions are Louder than Words




Here's Alexa, Amanda and Eric's daughter. One day she stopped playing and said, "I have to go to my workout now." Before her mom knew it Alexa had emerged from her room in her bathing suit and sneakers with the kid friendly iPod and asked for something she could, "jump up on, and then step down from." Alexa had watched her mom, Amanda do box jumps at CFP and it stuck.

Our children tend to follow in our footsteps. They're intrigued by what their parents are doing, and when they have the chance to watch you, they will often mimic your actions. So in an effort to keep our newest generation healthy and active, show your children what you are capable of and they will likely follow in your footsteps.

Tuesday WOD

As many rounds as possible with good form in 30 minutes

5 Pull Ups
10/10 Bulgarian Split Squats
10 Contra Lateral Push Ups
10 High Pulls
10 Box Jumps

Sunday, October 12, 2008

A Little Bit of Paradise...



Your paradise is what you dream...

Monday WOD

3/3 Presses
5 DLs

20 Ring Rows
20 Swings

7 Rounds of good form

"If you greatly desire someting, have the guts to stake everything on obtaining it." -Brendan Francis