Friday, February 29, 2008

New Month... New Challenge... Looks Can Be Deceiving

It's called the 'Unilateral Nightmare'

10 Lateral Broad Jumps
10 Heavy Push Presses
10 Romanian Deadlifts
30 Knees to Elbows

10 Box Jumps
10 Renegade Rows
10 Pistols
30 Floor Wipers

15 Lateral Broad Jumps
5 Heavier Push Presses
5 Romanian Deadlifts
30 Knees to Elbows

15 Box Jumps
5 Renegade Rows
5 Pistols
30 Floor Wipers

All movements that can be done bilaterally, must be completed unilaterally, so pretty much everything except for Knees to Elbows and Floor Wipers.

Saturday AM WOD - Reminder there is now an 8am AND 9am workout on Saturday mornings

Bottom to Bottom Tabata Squats


3 Rounds of 1 minute each of...

Band Squat and Row
Jumping Pull Ups
MB Thrusters
Sit Ups
Push Ups
Jump Squats
Box Jumps
Russian Twists
Slam Ball

Rest 2 minutes between rounds.

Thursday, February 28, 2008

This is good

Friday WOD

DB High-Pull
DB OH Presses
DB Push Presses
DB Front Squats
DB Swings
Lateral Cone Jumps

1 Minute at each drill.


The typical calendar year has 365 days it, this we learned elementary school. Every four years, we have 366 days in the year, or more typically referred to as a Leap Year. This year's extra day falls on a Friday, so to celebrate we've written a workout that's worthy of it's name, Once Every 4 Years...

500 Swings
250 Sit Ups
250 Squats
125 Double Unders
125 Walking Lunges
125 Russian Pumps
75 Boot Strappers
75 Push Ups
75 Push Presses
75 Ring Rows
75 Jumping Jacks
75 Good Mornings
25 Spider Lunges
25 Back Extensions
8 Pull Ups

The workout is composed of 2008 reps. In 2012 the workout will be the same, with the addition of 4 more pull ups.

The modified version of this intense celebration of the Earth's rotation is...

29 Swings
29 Sit Ups
29 Squats
29 Double Unders
29 Walking Lunges
29 Russian Pumps
29 Boot Strappers
29 Push Ups
29 Push Presses
29 Ring Rows
29 Jumping Jacks
29 Good Mornings
29 Spider Lunges
29 Back Extensions
29 Pull Ups

Wednesday, February 27, 2008

This is why Sam abandoned us!!!!!!

Good Schnorkie Schnorkie!


10 rounds of:

6 Pull-ups
12 Ring Rows
12 Weighted Sit-ups (Hold a weight plate/DB on your chest)
12 Renegade Rows w/ Push-up.
12 Weighted Reverse Lunges, 6 per leg.


Also, a reminder for the March schedule, starting this Saturday.


6:00am - 9:00am Open Gym
9:00am - 9:45am CrossFit Workout
6:00pm - 6:45pm Kettlebell Class*
7:00pm - 7:45pm CrossFit Workout*


6:00am - 6:45am CrossFit Workout
9:00am - 9:45am CrossFit Workout
7:00pm - 7:45pm CrossFit Workout


6:00am - 9:00am Open Gym
9:00am - 9:45am CrossFit Workout
6:00pm - 6:45pm Kettlebell Class*
7:00pm - 7:45pm CrossFit Workout*


6:00am - 6:45am CrossFit Workout
9:00am - 9:45am CrossFit Workout
7:00pm - 7:45pm CrossFit Workout


6:00am - 9:00am Open Gym
9:00am - 9:45am CrossFit Workout


8:00am - 8:45am CrossFit Workout
9:00am - 9:45am CrossFit Workout*

*Change from original schedule

Tuesday, February 26, 2008

Met-Con ?

NYC gets a little taste of Kettlebell Athletics


Band Run
Box Jumps
Agility Rings
Jumping Pull-ups

5 Rounds of 4 Minutes

Monday, February 25, 2008


Full house Monday night, Nice work everyone!


50 KB Swings
50 Deep In & Outs
50 Jump Squats
50 Push Presses
50 Jumping Pull-ups
100 Sit-ups
50 KB Swings
50 Deep In & Outs
50 Jump Squats
50 Push Presses
50 Jumping Pull-ups

Or Team Comp, Girls VS. Boys

Who can complete this workload the fastest ? Reps can be spread across team members.

500 BWT Squats
500 Deep In & Outs
500 Sit-ups
500 Jump Squats
250 Burpees

My money is on the girls.

Sunday, February 24, 2008


10 Rounds of:

5 pull-ups
5 DB Overhead Presses, 5th rep should be very difficult but not impossible.
10 Ring Rows
5 Medicine Ball Push-ups
5 KB Sumo Deadlifts per hand.

Friday, February 22, 2008

Ikea and red markers

OK, so I admit that I broke Angelo's computer chair, I return from Crossfit on Thursday night only to discover what a 4 yr old and a red marker can do. Yes, that reads "Daddy Big Butt"

I'm pretty sure that there's a kettlebell in there as well. Nevermind what a red marker can do to a hardwood floor.

10 Stations. 1 minute at each station. 2 minutes off between.

DB See-Saw Presses
Upper-Body Step-ups
Overhead Band Presses
Lateral Box Shuffles ( I know Erin)
Band Upright Rows/high-pulls
KB Swings
Slam Ball ( I know again Erin)
Medicine Ball Burpees

Thursday, February 21, 2008

More Met Con

Band Runs
Lateral Cone Jumps
Lateral Box Shuffles
Slam Ball
Jumping Pull-ups
Maybe a lil' something afterward also.

1 Minutes at each drill. 5 Rounds.

Wednesday, February 20, 2008

Lats and Legs

Trivia for the week: Who do these creatures belong to?

You know the drill, the first right answer before 10am Thursday morning, does the warm-up. (No one guessed the correct answer last week, but we still owe Sam a warm-up from a few weeks ago.)


DB Lunges
Ring Rows
DB Step-ups
Purple bands Rows

1 Minute at each drill, 5 rounds.

Tuesday, February 19, 2008

For Time ?

Zach flipping tires. He'll be presenting with us at the Second Annual Strength & Conditioning Clinic at Notre Dame High School in Lawrenceville, NJ. This is something you won't want to miss!


That means as fast as you can in good form.

20 DB Snatches R/L
40 KB Swings
40 Push-Ups

15 DB Snatches R/L
30 KB Swings
30 Push-Ups

10 DB Snatches R/L
20 KB Swings
20 Push-Ups

5 DB Snatches R/L
10 KB Swings
10 Push-Ups

For Time

Monday, February 18, 2008


Zach Even-Esh and JCB

Agility Ladder
Flutter Kicks
Mountain Climbers
Ball Jacks

Time is classified

Sunday, February 17, 2008

Get Strong & An Additional Feb Challenge

For the guys:

1 Bottoms up Press, as in the photo above with a 70lb kettlebell.

For the girls:

1 Bottoms up Press,with a 26lb kettlebell.

For tomorrow 10 sets of:

5 Pull-ups
10 Elevated Push-ups. (Feet must be higher than shoulders.)
5/5 Single-Arm Sumo Deadlifts.( Guys use 70lb and above, women 50lb and above.)
5/5 Military Presses.

Friday, February 15, 2008

Beyond The Physical Training...

Some non-physical talent displayed with the agility rings.

Saturday WOD

Combinations of...

Wall Sits
Jump Squats
Jumping Lunges

Push Ups
Pledge Push Ups
T Stabilization Push Ups

"We cannot seek or attain health, wealth, learning, justice or kindness in general. Action is always specific, concrete, individualized, unique." -John Dewey

Thursday, February 14, 2008

Friday Morning Fury

Flutter Kicks
Step-Ups w/Hop
Ball Jacks
Jumping Pull-ups
Rope Rows
Band Runs

1 Minute at each drill. 4 Rounds, no whines.

Wednesday, February 13, 2008

Time Ladders

Game Time:

This person's favorite food is

A) Hot Dogs
B) Avocados
C) Cherries
D) Pasta
E) Squash

The first correct answer by 10am on Thursday morning leads the warm-up at the next group workout they attend.

Everything is done one arm at a time... then the other. This is a nice exercise and time ladder:

DB High-Pull
Split Squat Curl & Press
Front Squats
Uneven Push-ups

Time frames & rounds are classified until you show up for class.

Tuesday, February 12, 2008

Snowy Morning WOD

Elevated Push-Ups
Ring Rows
DB Overhead Presses
Purple Band Rows
Renegade Rows w/ Push-up

5 rounds of 30, 45, 60, 45, 30 second sets for each drill.

Monday, February 11, 2008

Beautiful Butts

Agility Ladder
Med Ball Warrior Lunges
Lateral Box Jumps
Lateral Hurdle Jumps/Hops
Slam Ball
1-Legged Hip Extensions

1 Minute at each station for 4 rounds.

Sunday, February 10, 2008


Just think Crossfit Philly...Those beautiful smiles and sexy arms are moving west into warmer weather. We'll miss you guys !

5 Box Jumps
10 Swings
15 Goblet Squats
20 Jumping Pull-ups
25 Push Presses
30 Deep In & Outs
25 Push Presses
20 Jumping Pull-ups
15 Goblet Squats
10 Swings
5 Box Jumps

Friday, February 08, 2008

Just Keep Moving

Teaching the Double Get Up

Set the timer for 30 minutes, complete as many rounds as posible of...

10 Kettlebell High Pulls
10 Pledge Push Ups
10 Front Squats
10 Push Presses per arm
10 Medicine Ball Thrusters

"The quality of wit inspires more admiration than confidence." -George Santavana

Thursday, February 07, 2008

Get ready to Run!

If you plan on doing Broad Street and need to start running before we put together a schedule and a group of people, take a look at what the Wanderers have mapped out. Plenty of maps and trails to get you started.


25 In and Outs
25 Squats
25 Jump Squats
25 Lunges
25 Jumping Lunges
25 Kettlebell Swings
50 Leg Raises
50 Flutter Kicks
50 Sit Ups
50 Horizontal Flutter Kicks
25 Kettlebell Swings
25 Jumping Lunges
25 Lunges
25 Jumps Squats
25 Squats
25 In and Outs

"Really great people make you feel that you, too, can become great." -Mark Twain

Wednesday, February 06, 2008

This will Suck ! Like Good.

DB See- Saw Presses
Medicine Ball Exchanges
Contra -Lateral Push-ups
Sandbag Floor Wipers
8 Count BodyBuilders

Perform each drill for 1 minute:

4 Rounds

Tuesday, February 05, 2008

Running Broad Street 2008 with CFP

Erin working with Kamil at this past weekend's Olympic Weightlifting Workshop.

For those who don't know... The Broad Street Run is a 10 mile point-to-point course that starts at the Central High School Athletic Field at Broad Street and Somerville Avenue. The course is a pleasing run past the varied neighborhoods of Philadelphia along Broad Street. It finishes inside the Philadelphia Navy Yard at the end of Broad Street in South Philadelphia.

The Blue Cross Broad Street Run sponsors the American Cancer Society, any donations and pledges benefit the American Cancer Society. The race will be held on Sunday, May 4th, starting promptly at 8:30am.

We'd like to thank you for your continued support. We know that running is not everyone's favorite sport, we do realize there is a lot of interest in this year's race. Therefore, We will be sponsoring any active and current member of CrossFit Philly in this year's Blue Cross Broad Street Run.

Simply let us know that you want to run this year's Broad Street Run. We'll have the registration forms at CFP, you fill it out, we mail in it with the check. Leave the registration form with us, do not mail it in yourself. Please only register if you are seriously interested in running the race.

Additional training for the race will be provided if needed.

2/6/2008 WOD

3 Rounds for Time...

20/20 Bulgarian Split Squats
20 Kettlebell High Pulls
20 Hanging Knee Raises
20 Slam Ball
50 Purple Band Rows

Monday, February 04, 2008


Partner Training. Each teams grabs their DBs and a box.

Alternate movements every 30 seconds, one partner starts on the box, the other the DBs.

DBL DB OH Presses
Box Jumps
DBL DB Thrutsers
Box Jumps
DBL DB Push Presses
Box Jumps

4 Rounds.

Sunday, February 03, 2008

Batmans Revenge !

20 Ring Rows
20 Sit-ups
20 Renegade Rows with no Push-up.
20 D-ball Slams.

3 Rounds for Time:

Friday, February 01, 2008

2/2/2008 WOD

Tabata Time Baby!

Squats, Bottom to Bottom of course
Hand to Hand Swings
True Snatch Pulls
Star Jumps
Sit Ups

Rest is 1 minute between each Tabata Set. Tabata is a 4 minute working protocol of 20 seconds of work followed by 10 seconds of rest, for a total of 8 intervals.