Monday, March 31, 2008

Brazilian Jiu Jitsu Seminar

This past weekend's Brazilian Jiu Jitsu Seminar with Michel Porfirio Pereira 'Buiu'. Several promotions were earned after an excellent seminar by Buiu.

Tuesday's WOD - And It's No Joke

Bottom to Bottom Tabata Squats


Double DB Push Presses
Sit Ups
Jumping Lunges (per leg)
Pledge Push Ups

"One must be out-of-doors enough to get experience of wholesome reality, as a ballast to thought and sentiment. Health requires this relaxation, this aimless life." -Henry David Thoreau

Sunday, March 30, 2008

The Good vs The Bad

Empty Dunkin Donuts coffee cup with Sarcastic comments about a wonderful day, from Nick.

Hot and Delicious Dunkin Donuts Coffee delivered with care and sincerity, from Dawn.

Dawn = The Good, Nick = The Bad

Monday's WOD

5 Pull Ups
20 Squats
20 KB High Pulls
5 Double Suitcase Deadlifts

As many rounds as possible in 30 minutes with good form.

"Logic will get you from A to B. Imagination will take you everywhere." -Albert Einstein

Friday, March 28, 2008

Little Bit of This...Little Bit of That


Saturday WOD

Get ready to work hard, and as usual, you'll know what it is when you get there.

Thursday, March 27, 2008

Mass Chaos...And Then Some

Thursday evening class, finishing up their workout. A few, Ward, Christian, Brooks, Michael, and Susannah, stuck around to get in the extra awesomeness at the very end. Nice work to all!

A few things...
-Make sure you fill out the registration form for The Broad Street before Monday.
-Early registration for the East Coast CrossFit Challenge ends on Monday, March 31st.
-The CHA Track, for this Sunday's running at 10am, is located at 500 West Willow Grove Avenue, Phila, PA 19118. Do not meet at CFP.

Friday's WOD

7 Rounds for Form

KB Suitcase Deadlift 5L/5R
Pull Ups 5 (sub 10 Ring Rows if necessary)
Two Handed Heavy Front Squat 5
Overhead Press 5L/5R
Farmers Walk 2 KBs or DBs 20 Steps

"Unless you try to do something beyond what you have already mastered, you will never grow." -Ralph Waldo Emerson

Wednesday, March 26, 2008

Work Hard


1A KB Swings
1B Box Jumps

2A MB Push Ups
2B KB High Pulls

3A Ring Rows
3B Band Rows

4A Dbl DB Push Presses
4B Squats

Spend a total of 6 minutes with each group of movements. Alternate back and forth between the movements every minute. On the first 6 minute round, complete 1 minute of KB Swings, 1 minute of Box Jumps, 1 minute of KB Swings, 1 minute of Box Jumps, 1 minute of KB Swings, and 1 minute of Box Jumps. Rest 1 minute between sets. Then move on to MB Push Ups and KB High Pulls following the same time scheme.


A little something extra at the end!

"There are several good protections against temptations, but the surest is cowardice." -Mark Twain

Tuesday, March 25, 2008

Day 3 of the Challenge, Who is surviving?

Contralateral Push Ups

Jill and Stephen debated on the exact form throughout the workout last Friday.


15 Ring Rows
15 Presses Left/Right
15 KB Deadlift
15 Weighted Sit Ups
15 Double Bent Over Rows, DBs or KBs
15 KB Swings

5 Rounds

Focus on form, use heavier weights, complete at your own pace, but beware of the clock.

~ ~ ~ ~

In your quest to win the 10 week Nutrition Challenge, the following website, Calorie King, will help you determine the amount of calories, carbs, protein, and fats in the foods you are eating.

If you are having a hard time determining the quantity of food you should be eating to reach your goals, be sure to record two whole days of good food consumption, along with the total calories, and we will adjust for you as necessary.

~ ~ ~ ~

Prograde Lean is also a good source for on the go meals, especially for breakfast. Remember, your mother was right, breakfast really is the most important meal of the day.

Monday, March 24, 2008

Strength Clinic - Year Two


5 Rounds for Time of...

400m Run (through F..L... parking lot and back)
15 DB Overhead Squats per arm



As many rounds as possible in 20 minutes of...

400m Run (through the F..L... parking lot and back)
Max rep pull ups

When the pull ups break, take a run, record total number of pull ups.

"You can't finish strong unless you start!"

Registration is almost at a close for the Second Annual Strength and Conditioning Clinic on April 5th. We're spending nearly 8 hours with Coach Zach Even-Esh at Notre Dame High School in Lawrenceville, NJ, covering the importance of strength and power for our young athletes, as well as covering the basics of kettlebell training, the importance of bodyweight training and why it shouldn't be neglected. Not to mention we've even managed to fit some strongman training into the day. If you don't go home with a brain full of knowledge and a tired body you weren't paying attention.

Sunday, March 23, 2008

Today Begins Your 10 Weeks...If You Choose

If you choose to be part of the 10 week challenge, weigh ins and measurements happen today, Monday. Once you weigh in you'll recieve your Nutrition information. Reminder that the male and female who lose the largest percentage of weight and inches in 10 weeks win 3 months of group training.

Weigh ins and measurements will be every 2 weeks. Even if you aren't looking to be the winner, this is a great opportunity to drop those last burdensome pounds with a group of people. A strong support system is essential.


1 minute of...
KB True Snatch Pulls
Med Ball Thrusters
Alternating Reverse Lunges
Star Jumps
T Stabilization Push Ups
Med Ball Woodchoppers, 30 sec per side

4 Rounds, try to keep your rep count consistent

"My doctor told me to stop having intimate dinners for four. Unless there are three other people there." -Orson Welles

Friday, March 21, 2008

Saturday Morning Sprints ?

Maybe....... It all depends on the weather.

Thursday, March 20, 2008

Bella and her Lover

25 Ring Rows
25 Jumping Pull-ups
25 Sit-ups
25 Kontra-Lateral Push-ups
25 Leg Lifts
25 Walk-Over Push-ups
25 DB See-Saw Presses

5 Rounds.

Wednesday, March 19, 2008

Get Some in Lancaster

This is Chad's set up out in Lancaster. Chad has been training with us for over a year, and a few months ago he moved with his beautiful family, that's Max in the photo, to Lancaster. Chad still drives out to work with us on Friday mornings, but the rest of his workouts are done in the comfort of his own home! Keep up the excellent work Chad, you've done an amazing job and we're very proud of all the work you've done and accomplishments you've made.

Starting every 2 minutes for 20 minutes:

10 Box Jumps
5 DB Snatches 5L/5R
5 Push Presses 5L/5R
15 Jump Squats

Tuesday, March 18, 2008

Partners Please and Challenge This!

Noah's interpretation of Buiu. Brasilian Black Belt seminar with Michel Porfirio Periera to be held on Saturday, March 29, 2008 at Noon at CFP.

Partner Workout - Each team of 2 must work work together to complete the prescribed reps. While total reps do not have to be evenly distributed each team member must complete reps of each movement.

100 DB Snatches per arm
80 Push Ups
100 Jump Squats
60 Hanging Straight Leg Raises
100 Sit Ups
40 Eight Count Body Builders
100 Ring Rows
20 Broad Jumps
100 Renegade Rows per arm

If there is an uneven number, one team of 3 will complete...

150 DB Snatches per arm
120 Push Ups
150 Jump Squats
100 Hanging Straight Leg Raises
150 Sit Ups
80 Eight Count Body Builders
150 Ring Rows
60 Broad Jumps
150 Renegade Rows per arm

Open Gym Singles do...

50 DB Snatches per arm
40 Push Ups
50 Jump Squats
30 Hanging Straight Leg Raises
50 Sit Ups
20 Eight Count Body Builders
50 Ring Rows
10 Broad Jumps
50 Renegade Rows per arm


There are roughly 10 short weeks until it's time to hit the sand and water. Whether it's the pool, the beach, the shore, summer picnics, or's time to look your best!

Here's the Challenge...

Starting Monday, March 24, 2008, the male and female who drop the most relative bodyweight will win 3 free months of Group Training. Yes, that's 2 winners!

Bodyweight will be calculated on a percentage basis, the person who looses the largest percentage of bodyweight will be the winner.

Nutrition is everything.
You are already dedicated to working out on a regular basis!
Are you ready to take ten steps forward by concentrating on your Nutrition?

For those interested the first weigh in will happen on Monday, March 24th. Weigh ins will occur every week on Mondays only, if you miss the weigh in for the week, you have to wait until the following week to weigh in.

Monday, March 17, 2008

Boulder Shoulders

Pick a dumbbell that you can barely press over head for one rep and a one kettlebell that's heavier than usual....

1R 1L Overhead Press
10 Kettlebell Swings
3R 3L Push Presses
10 Kettlebell Swings

10 Rounds.

Sunday, March 16, 2008

Monday Morning


Agility Ladder, various drills for 12 minutes.



Kettlebell Deadlift, taken from floor on each rep. Kettlebell should be approx 50% of your bodyweight or more.

Box Jumps

Weighted Walking Lunges, DBs should equal 25% of your bodyweight or more.

Knees to Elbows/Hanging Knee Raises.

Elevated Push-ups, feet must be higher than shoulders.

Friday, March 14, 2008

You'll Just

Have to come to class and find out !

Thursday, March 13, 2008

Woo Hoo

3 Pull-ups
3 Push-ups
3 Ring Rows
3 Kettlebell Deadlifts per arm.

5 Pull-ups
5 Push-ups
5 Ring Rows
5 Kettlebell Deadlifts per arm.

7 Pull-ups
7 Push-ups
7 Ring Rows
7 Kettlebell Deadlifts per arm.

9 Pull-ups
9 Push-ups
9 Ring Rows
9 Kettlebell Deadlifts per arm.

Wednesday, March 12, 2008

Legs and Lungs

50 Jump Squats
40 Squats
30 Swings
20 Jumping Lunges
10 In & Outs

25 Burpees

10 In & Outs
20 Jumping Lunges
30 Swings
40 Squats
50 Jump Squats

Tuesday, March 11, 2008

Pigeon The Great

50 Box Jumps
50 Kettlebell Swings
50 Push Presses
50 Jumping Pull-ups
50 Sit-ups
50 One-Legged Push-ups (25 per leg)
50 Walking Lunge Steps
50 Hanging Knee Raises

Monday, March 10, 2008

Pam's arm... and a kettlebell.

4- 5 minute Rounds of:

Lateral Box Shuffles
Kettlebell High-Pulls
Lateral Cones Jumps

Sunday, March 09, 2008


Why should you train with Kettlebells ? Because BalBoa Does !

Pull-ups- 10,8,6,4,2
DBs Thrusters 20,18,16,14,12

Elevated Push-ups - 10,8,6,4,2
Ring Rows- 20,18,16,14,12

50 Sit-ups.

Friday, March 07, 2008

Out of Season

I know, but they're just too cute.

4 rounds of

Dumbell High-Pulls Left Arm - 30 seconds

Push-ups - 30 seconds

Dumbell High- Pull Right Arm - 30 seconds

Pledge Push-ups - 30 seconds

4 rounds of

Broad Jumps - 30 seconds

Burpees - 30 seconds

In and Outs - 30 seconds

Burpees- 30 seconds

4 rounds of

Medicine ball Thrusters - 30 seconds

Jumping Pull-ups - 30 seconds

Finish with 3 rounds of a 1 minute Plank.


Thursday, March 06, 2008

Sand Time

Pam said she would send us photos of her doing hand-stands in Florida... in her string bikini. We'll see.

20 Sandbag Turkish Get-ups 10/10
10 Heavy Push Presses
20 Box Jumps
10 Heavy Push Presses
20 KB Swings per hand
10 Heavy Push Presses
20 Sandbag Turkish Get-ups 10/10

2 Rounds for Time

Wednesday, March 05, 2008

Challenging But Fun

This one is for Jill...


100 Squats
80 Mountain Climbers
60 Flutter Kicks
40 Push Ups
20 Hanging Knee Raises

100 Band Rows
80 Walking Lunges
60 Burpees
40 Jumping Pull Ups
20 Box Jumps

"Far better is it to dare mighty things, to win glorious triumphs, even though checked by failure...than to rank with those poor spirits who neither enjoy much nor suffer much, because they live in a gray twilight that knows not victory nor defeat." -Theodore Roosevelt

Tuesday, March 04, 2008

What a face!


1 Minute each of

KB Swings
KB 2 Handed Press
KB Goblet Squat
KB High Pull
KB 2 Handed Thruster

Rest 1 minute between rounds.
Complete 5 rounds

"When the goal is in sight, all your physical pain disappears, and your mental determination shall carry you the rest of the way." -Trey Patty

Monday, March 03, 2008

Eat every 2-3 hours


5 Rounds for Time

24 Ring Rows
24 Push Ups
12 KB Sumo Deadlifts
24 SB or MB Hip Extensions
24 Sit Ups

Why eating small meals every 2-3 hours is more beneficial than 3 large meals a day.

"Research has demonstrated that eating every 2-3 hours is one of the most important changes you can make in your diet. Regular feeding intervals stimulate metabolism, balance blood sugar, and improve health, body composition, and performance. So make sure that when it comes time to eating, you jump on the every 2-3 hour train." -Precision Nutrition

"Don't dwell on what went wrong. Instead, focus on what to do next. Spend your energies on moving forward toward finding the answer." -Denis Waitley

Sunday, March 02, 2008

Still Smiling...



Rotational MB Slams
Hand to Hand Swings
DB Push Press
Jump Squats
KB True Snatch Pull or KB Snatches
Box Jumps

"Sometimes exercise can be painful, but it's worth it in the end." -The Grim Adventures of Billy and Mandy