Thursday, January 31, 2008

February's WOM

This one's for Demo Man. It's one of the largest kettlebells I have seen in a photo, and it slightly resembled a wrecking ball with a handle. Do with it what you will.

February's WOM

"Legs, Lungs, or Lats?"

10 Pull Ups
10 Rings Rows
5 Pull Ups
5 Ring Rows
100 Jumping Lunges

10 Pull Ups
10 Rings Rows
5 Pull Ups
5 Ring Rows
100 Box Jumps

10 Pull Ups
10 Rings Rows
5 Pull Ups
5 Ring Rows
100 Squats

10 Pull Ups
10 Rings Rows
5 Pull Ups
5 Ring Rows
100 Walking Lunges

10 Pull Ups
10 Rings Rows
5 Pull Ups
5 Ring Rows
100 DEEP In & Outs

*Note on the Ring Rows. Men must have feet elevated on a Plyobox so that the body is horizontal to the floor. Women must be as horizontal to the floor as possible. Full elbow extention is required on all pull ups and ring rows. Chin must clear the bar on every pull up rep.

2/1/2008 WOD


Dbl DB Push Presses
Jumping Pull Ups
KB High Pulls
MB Swings

"If you only do what you know you can do-you never do very much." -Tom Krause

Wednesday, January 30, 2008

1/31/2008 WOD

1/31/2008 WOD

Set the timer for 8 minutes with 1 minute rest.

Station 1:
Box Jumps
Ring Rows

Station 2:
Alternating Reverse Lunges
Pledge Push Ups

Station 3:
MB Throws/Wall Ball
Broad Jumps

Station 4:
Sit Ups

Spend 8 minutes at each station. At each station alternate between the two movements every minute for the full 8 minutes. Rest 1 minute between stations.

For example: If you start with Station 1, you'll do 1 minute of Box Jumps, then 1 minute of Ring Rows, for a total of 8 minutes. When the 8 minutes is up Rest for 1 minute. Continue with the same working protocol for the remaining 3 stations.

"You see things, and you say, 'Why?' But I dream things that never were; and say, 'Why not?' -George Bernard Shaw

Tuesday, January 29, 2008

Two Things...Of Importance

This Friday, February 1st, wear red as part of the American Heart Associations campaign for Heart Health Awareness for Women. Any red, anywhere will do.
Additionally, Heidi Klum and Diet Coke are sponsoring this Nationwide Event, simply go to to see how you can help Diet Coke support the American Heart Association.


Kettlebell Training in Iraq...Camp Victory (Baghdad, Iraq) is trying to raise money to get kettlebells to Iraq for training. They've set up a store at CafePress with their own KB logo. The profits from the sales of the shirts go to sending kettlebells to Iraq for training.



Assisted Pistols

4 - 1 minute rounds of...

Slam Ball
KB Hand to Hand Swings
Ball Jacks
Front Squats
T-Stabilization Push Ups
Agility Rings

Open Gym...If proficient in Kettlebell Movements try this...

50/50 Snatches
50/50 Cleans
50/50 Front Squats
50/50 Swings
50/50 Push Presses
50/50 Jerks

"Life is not a continuum of pleasant choices, but of inevitable problems that call for strength, determination, and hard work." -Indian Proverb

Monday, January 28, 2008


Monday Morning 9am Workout


10 Rounds (to focus on form)
3 Overhead Squats Left/Right
6 Weighted Push Ups
3 Heavy High Pulls Left/Right (from the ground)
6 Weighted Step Ups Left/Right

"Moderation is a fatal thing. Nothing succeeds like excess." -Oscar Wilde

Sunday, January 27, 2008


You may have already heard the news...but just incase you didn't. In just two short days we'll be releasing The Most Complete Online Resource for Combat Sports Conditioning. Click on the link to see a short preview of just some of the information that you'll find within the site.

We've literally spent years developing the information that we're making available. If you're a Combat Athlete, if you train one, if you train with one, or if you just want some amazing information on Conditioning Programs, then you have to see what we are talking about!

I'll let the video do the rest of the talking.



Heavy KB Swings

Russian Twist Sit Ups

MB Thrusters

Threaded Lunges


Ring Rows

"Intuition is the clear conception of the whole at once." -Johann Kasper Lavater

Friday, January 25, 2008

Sloshing 101

Sloshing 101:

Listen to the Air Force Fuel Systems Technician, and reinforce the end caps with Steel Filled Epoxy Putty.

1/26/2008 WOD

20 Minutes continuous of...

3 Deadlifts
6 Push Ups (weighted if you're so inclined)
9 Weighted Sit Ups
12 Box Jumps

Thursday, January 24, 2008

Options for Friday

Here are a few shorter workouts that can be done in conjunction with each other, seperately with skill work, or just one of them if you're in a rush to get yours in today.

Leg and Lung Crank

24 Squats
24 Jump Squats
24 Alternating Lunges
12 Jump Squats

4 Rounds


5 Two Arm KB Sumo Deadlifts
20 steps Sandbag Walking Lunges with Rotation

5 Rounds


12 Sit Ups
12 Leg Lifts
12 Push Ups

5 Rounds


Choose 3 KBs of various weight increments

30 seconds of Swings with the Lightest, Middle, and Heaviest

Rest for 30 seconds

30 Seconds of Swings with the Heaviest, Middle, and Lightest

Rest for 30 seconds

Repeat for 2 Rounds


"In a disordered mind, as in a disordered body, soundness of health is impossible." -Marcus Tullius Cicero

Let's Try This Again

Provided it does not snow again, remember that horrible snow storm, FOX is live at CrossFit Philly tomorrow morning, Friday, January 25, 2008.

If you're coming in to show your beautiful face, all else you deem as beautiful, and all your skills on TV (the segments are at 7:45 and 8:45) then post to the blog and let me know, call me, or email me.

Wednesday, January 23, 2008

Mix and Match 2

1. Has moved to Mexico.

2. Has moved to Florida.

3. Has moved to Yardley (in PA).

4. Has moved to Colorado.

Task: Name each person in the above photo and match their new location to their face. The person who does so correctly prior to 10am Thursday morning has their choice of warm up for the next group workout they attend.


On a more serious note.

In the search to find some quality information on physical exercise and cognitive training, I came accross the following articles about cognitive therapy vs medication in children being treated for ADHD.

Training the Brain

Additionally, reserachers are finding, what appears to be accross the board, that exercise significantly reduces the effects of depressions, binge eating, memory loss, anxiety, and more. Here's just one article with some research.

Linking Cognitive Functioning and Exercise

Physical activity and a regular exercise program have so many benefits to everyday day health, my question is why does it surprise so many that exercise can benefit/cure/aleviate so many ailments without the use of medication?



"All Bells and Body"

KB Two Handed Swings
Alternating Reverse Lunges
KB Snatches or True Snatch Pulls
T Stabilization Push Ups
KB Hand to Hand Swings
Sit Ups
KB High Pulls

Round 1: 30 sec of each
Round 2: 45 sec of each
Round 3: 60 sec of each
Round 4: 45 sec of each
Round 5: 30 sec of each

"It all lies within, everything that you can conceive of wanting is within your grasp." -Unknown

Tuesday, January 22, 2008

State of the Art vs. Not

Good thing I was working at a state of the art fitness facility, one of which kind of looks like a night club in the evening, because my hotel had a not so state of the art fitness center. To be honest I was excited to see the weight bench in the fitness center at the hotel, thinking that if the kettlebell workshop ran over this weekend, I'd at least be able to do some dumbbell work back at the hotel. When I walked in to see what they had, I found this lovely set (and at the time only one was around) of adjustable dumbbells. Not to worry there was a really nice flat screen TV in the corner that could be seen while on the recumbent bike, treadmill, and one of two ellipticals. Thankfully, the fitness facility was open late and early the entire weekend.


Warm Up Includes

2 Rounds of
12 Shoulder Dislocates
12 MB or SB Knee Extensions
12 MB or SB Hip Extensions
12 Boot Strappers
12 Spider Lunges


15 Push Presses L/R
30 KB Swings
15 High Pulls L/R
15 RDLs

4 Rounds

"Courage is the discovery that you may not win, and trying when you know you can lose." -Tom Krause

1/22/2008 WOD

6 Lengths of Walking Lunges
6 Lengths of Lateral Jump Squats
3 Lengths of Skipping Lunges
3 Lengths of Aligator Push Ups
6 Lengths of Burpee Broad Jumps
3 Lengths of Backward Walking Lunges
6 Lengths of Lateral Running
6 Lengths of Side Shuffles
3 Lengths of Inch Worms

1 Length is approximatley 30 feet.

Sunday, January 20, 2008

Clear, Blue Skys

1/21/2008 WOD
Choose one set of dumbbells that you can use to perform all of the movements. Choose a weight that is relatively challenging.

40 seconds of work followed by 20 seconds of rest for each of the following movements

-Dbl DB Curl & Press
-Dbl Front Squats
-Push Ups
-Alternating Weighted Reverse Lunges
-Renegade Rows
-Alternating Thrusters

Complete a total of 3 rounds, resting 1 minute between rounds.

(during open gym set the wall timer for 6 minutes of work and 1 minute of rest)

"The serenity of mind, gentleness, silence, self-restraint, and the purity of mind are called the austerity of thought." -Bhagavad Gita

Friday, January 18, 2008

Bodyweight Wonder

1/19/2008 WOD

1 Min Burpees with a Push Up and Jump
1 Min Mountain Climbers
1 Min Reverse Lunges

1 Min Rest

1 Min Squat/Jump Squat Combo
1 Min Push Ups
1 Min In & Outs
1 Min Sit Ups

1 Min Rest

1 Min Broad Jumps
1 Min Pledge Push ups
1 Min Squats
1 Min Flutter Kicks
1 Min Planches

1 Min Rest

1 Min Tuck Jumps
1 Min Mountain Climbers
1 Min Reverse Lunges
1 Min Leg Raises
1 Min Push Ups

1 Min Rest

1 Min Burpees with a Push Up and A Jump
1 Min In & Outs
1 Min Lateral Lunges
1 Min Reverse Lunges

1 Min Rest

1 Min Squats
1 Min Sit Ups
1 Min Flutter Kicks

1 Min Rest

2 Min Planche

Thursday, January 17, 2008

Like It Says

Mike's co-worker says, "I want to workout with you guys sometime."
Mike says, "Ok, today's workout is short, I've got to get to a meeting."
Mike's co-worker says, "That's ok, I'll try it anyway."

The co-worker works out with Mike and his crew. It was a quick workout that didn't involve much weight or any complex movements. After the workout...

Mike's co-worker says, "That's all you guys do?"
Mike says, "Come back tomorrow."

The next day they do the 'Estok'.

The following day...

Mike's co-worker sheepishly walks up to Mike and says, "I can't move."

(at least that's how I remember him telling the story.)

Use a kettlebell for the WOD if you have the movements down, otherwise use a dumbbell.

Wednesday, January 16, 2008

Mix and Match 1

Mix and Match 1: The objective is to correctly match all four of the images above with their appropriate description below.

1. A roadie for a hardcore band that toured Europe and the US.
2. Tried out for the American Gladiators, the original show.
3. Still lives with their mother.
4. Stepped on Vanna White's foot.

The first person to post the correct matches above between now and 10:00am tomorrow morning (Thursday) gets to lead the warm-up of their choice at the next group workout they attend. We will not say who is right and who is wrong until after 10:ooam tomorrow morning.

1/17/2008 WOD
1 Minute Rounds of...
DB Snatches
Slam Ball
Reverse Lunge Hops
KB Swings
Push Ups
Sandbag Bear Hug Squats

4 Times Through with 1 Minute Rest between Rounds.

Tuesday, January 15, 2008

Filthy Fifty Broken Replay

Filthy Fifty Broken

25 Box Jumps
25 Jumping Pull Ups
25 KB Swings
25 Walking Lunge Steps
25 Knees to Elbows
25 Push Press
25 Back Extensions or Supermans
25 Wall Ball
25 Burpees
50 Double Unders or 100 Jumping Jacks
25 Burpees
25 Wall Ball
25 Back Extensions or Supermans
25 Push Press
25 Knees to Elbows
25 Walking Lunge Steps
25 KB Swings
25 Jumping Pull Ups
25 Box Jumps

Every Wednesday night we will post a CrossFit Philly Match Game. You will have photos of several people, along with a list of interesting facts about the people. Your goal is to match the photo with the interesting fact. The first person to get all of the facts and people correct gets to choose and lead the warm up for the next group workout they attend.

Monday, January 14, 2008

Kicking and Screaming

Finally!! A photo of Amanda's new sneakers. She admits being attached to the old pair, but gave them up this year for her continued success and the awesome progress she's made over the past several months in her training. Good Job Amanda!

1/15/2008 WOD

3 One Arm Deadlifts Left/Right
3 Heavy Push Presses Left/Right
5 Alternating Renegade Rows (per side)
5 Hanging Straight Leg Raises

10 Rounds for Form

"Wisdom is not a product of schooling but of the lifelong attempt to acquire it." -Albert Einstein

Sunday, January 13, 2008


Rob, seconds before his fight started last month.

1/14/2008 WOD

Just incase the guys opt out of the WOM... and because football is still on.


KB True Snatch Pulls (or Snatches)
Push Ups
KB Front Squats
Ring Rows
KB High Pulls
KB Swings

"Health is the condition of wisdom and the sign is open and noble temper." - Ralph Waldo Emerson

Update for Monday Morning

Save your nice butt clothes for a day when it isn't going to snow. Due to the potentially inclement weather (the chance of snow) FOX is rescheduling tomorrow morning's show at the studio.

We appreciate the scramble that everyone did to have time slots filled, and hope you can make it to the rescheduled time.

Friday, January 11, 2008

FOX TV at CrossFit Philly! - Again

Thank you again! You voted for us as The Best Gym in Philadelphia on the My FOX Philly Hot List. FOX will be back again for another segment on health and fitness, this Monday morning between 7am and 9am. We'll be covering kettlebells, medicine balls, rings, and dumbbells. We hope you can make it Monday morning to continue to be a part of the community that you have helped us create.

Because of you we enjoy going to work everyday. To another year, let be full of strength and health, for you and yours.

1/12/2008 WOD

5 Rounds

1 minute of each...
KB Swings
Push Ups
Lateral Lunges
KB High Pulls
KB Sling Shots

Rest 1 mintue between rounds.

Thursday, January 10, 2008

1/11/2008 WOD

1/11/2008 WOD

20, 15, 10, 5

Box Jumps
One Arm Push Presses Left/Right
KB True Snatch Pulls
Jump Stretch Band Thrusters
Sit Ups

"To keep the body in good health is a duty...otherwise we shall not be able to keep our mind strong and clear." -Buddha Quotes

Wednesday, January 09, 2008

Tabata This...Philadelphia Style

1/10/2008 WOD

Philly's Tabata This...

Jump Squats
Plyo Push Ups
Jumping Lunges
Med Ball Throws
KB Swings

Rest 1 minute between Tabata Rounds.

It's a work in progress, but there are two recipes to get you started,

Recipes For Performance

Tuesday, January 08, 2008

Eat Your Veggies

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

How many people are interested in recipe ideas that follow The Nutrition Plan we suggest?

Also, a reminder that the Prograde Cravers and Prograde Workout will be available to sample tomorrow.

Monday, January 07, 2008

American Gladiators

The saga continues...

1/8/2008 WOD

30 sec rounds, 45 sec rounds, 60 sec rounds

Ring Rows
Reverse Lunges with Rotation
Elevated Push Ups
Knee Outs
Lateral Cone Jumps

After the 30 second round rest for 60 seconds. After the 45 second round rest for 90 seconds. After the 60 second round rest for 120 seconds.

"The quality of strength lined with tenderness is an unbeatable combination, as are intelligence and necessity when unblunted by formal education." -Maya Angelou

Sunday, January 06, 2008


Dr. D - Barbell Snatches

What does 199 represent?

1/7/2008 WOD

7 Rounds (for weight and form)

5 Front Squats
5 Double Presses
5 Overhead Squats Left / Right
5 High Pulls Left / Right (from the ground)

Work on your Handstands

On Wednesday, January 9, 2008 we'll have samples of the Prograde Cravers (the organic meal replacement bars) and Prograde Workout (the Post Workout Shake)

Three Flavors of Cravers: Peanut Butter, Almond Butter, and Spirulina

One Flavor of Workout: Vanilla

"Health is not valued till sickness comes." -Thomas Fuller

Friday, January 04, 2008

Ranked #1

Our very own, Jason C. Brown, was ranked #1 on the DragonDoor Russian Kettlebell Instructor Review Board. We have only the best in Philly.

1/5/2008 WOD

The details of tomorrow's WOD will be held in the secret book of WOD's until tomorrow morning. Don't let the angst get to you as you attempt a restful night's sleep.

Thursday, January 03, 2008

Randy's Back for O Lifting in February

On Sunday, February 3rd, from 8:00am to 11:30am, Randy Hauer will be back at CrossFit Philly for another Olympic Weightlifting Workshop.

1/4/2008 WOD

1) KB True Snatch Pull, Weighted Sit Ups, Front Squats

30 sec of each, 45 sec of each, and 60 sec of each

Rest 30 sec, 45 sec and 60 sec between sets

2) One Arm Swings Right, One Arm Swings Left, Squats, Push Ups, Thrusters

30 sec of each, 45 sec of each, and 60 sec of each

Rest 30 sec, 45 sec, and 60 sec between sets

3) High Pulls, Ring Rows, Weighted Reverse Lunges, Broad Jumps

30 sec of each, 45 sec of each, and 60 sec of each

Rest 30 sec, 45 sec, and 60 sec between sets


The Rowing WOD for E.P.

Row 1500 meters, 30 Sit Ups
Row 1000 meters, 20 Push Ups
Row 500 meters, 10 8 Count Body Builders (just because you're at the Globo)
Row 1000 meters, 20 Sit Ups
Row 1500 meters, 30 Push Ups

Wednesday, January 02, 2008

Looks Like Fun!

Molly and Malcolm, Two Weeks Ago


Every 2 minutes for 20 minutes complete the following movements. If you finish all the movements in 60 seconds then you get 60 seconds of rest. If you complete all the movements in 90 seconds then you get 30 seconds of rest.

10 Box Jumps
5 Dead Hang Snatches Left / Right
10 Push Presses
15 Jump Squats

"Randomness is not totally haphazard, as it is consistent in its chaos; it has negative consistency and so is predictable." -Unknown

Tuesday, January 01, 2008

January Challenge Workout

Keeping with the extreme interest that started last month with the infamous, Greg's 12 Days of CrossFit...

30 Two Handed Kettlebell Swings
30 Hanging Straight Leg Raises
30 Right Handed Kettlebell Swings
30 Blurpees
30 Left Handed Kettlebell Swings
30 Slam Ball
30 Hand to Hand Kettlebell Swings
30 Box Jumps
30 American Kettlebell Swings
30 Aligator Push Ups
30 Forward Walking Kettlebell Swings
30 Overhead Walking Lunges
30 Lateral Walking Kettlebell Swings Right
30 Medicine Ball Cleans
30 Lateral Walking Kettlebell Swings Left
30 Knees to Elbows

For time, with good form.

To The New Year...

1/2/2008 WOD


100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

For Time