Wednesday, April 30, 2008

Tabata What?

Thursday, May 1st WOD

Bottom to Bottom Tabata Squats

Tabata Swings

Tabata Mountain Climbers

Tabata Snatches (alternate hands every interval)

Tabata Sit Ups
Tabata Push Ups

Each Tabata round is 4 minutes. There are 8 intervals, 20 seconds of work, 10 seconds of rest. Keep your rep count consistant during each interval. The last round is 8 minutes, with 16 intervals, alternating back and forth between sit ups and push ups. Rest 1 minute between rounds.

"The great aim of education is not knowledge but action." -Herbert Spencer

Tuesday, April 29, 2008

Countdown Days

There's only four more days until the Broad Street Run.

Light Run at 6am starting from CrossFit Philly, about 3 miles.

Wednesday WOD

1 minute of each

Hand to Hand Kettlebell Swings
Jumping Pull Ups
In and Outs
MB Thrusters
Contralateral Push Ups

1 minute of rest

5 Rounds

Check out Erica doing Turkish Get Ups in Slidell, LA. She went for a visit and made CrossFit SLA's gallery. 10th photo down, Woowhoo!

"Men can starve from a lack of self-realization as much as they can from a lack of bread." -Richard Wright

Monday, April 28, 2008

04 29 2008

Tuesday WOD


Pull Ups
Jump Squats - Explosive
Renegade Rows with a Push Up
Knees to Elbows

"When it comes to the future, there are three kinds of people: those who let it happen, those who make it happen, and those who wonder what happened." -John M. Richardson Jr.

Sunday, April 27, 2008

Up The River, Down The River

Monday WOD

9-15-21-15-9 each side

Push Press
Kettlebell Sumo Deadlift
High Pulls
Walking Lunges

Perform 9 push presses on the left, then right, 9 kb sumo deadlifts with the left, then the right, 9 high pulls with the left then the right, then 9 walking lunges per leg, 15 of each, 21, 15, and 9 again.

"I seldom end up where I wanted to, but almost always end up where I need to be." -Douglas Adams

Friday, April 25, 2008

Saturday Sensation

Saturday WOD

2 - 12 Minute Rounds

Round 1, perform the following movements continuously for 12 minutes...
10 Push Presses L/R
20 Squats
10 Mountain Climbers per leg

Rest for 2 minutes

Round 2, perform the following movements continuously for 12 minutes...
20 Jumping Lunges
10 T Stabilization Push Ups
20 Kettlebell Swings

"I laugh, I love, I hope, I try, I hurt, I need, I fear, I cry. And I know you do the same things too, so we're really not that different, me and you." -Colin Raye

Thursday, April 24, 2008

The Friday Frolic

Friday WOD

1 minute each of...

Kettlebell High Pulls
Alternating Reverse Lunges
Sit Ups
Pledge Push Ups
Kettlebell True Snatch Pulls
Burpees (Jump High)

4 Rounds, 1 minute rest between rounds.

"With a few flowers in my garden, a half a dozen pictures and some books, I live without envy." -Lope de Vega

Wednesday, April 23, 2008


Thursday WOD

5 Rounds of...

10 Pull Ups
10 Deadlifts
10 Renegade Rows
10 Box Jumps
10 Heavy Thrusters

And a little something extra.

"The robbed that smiles, steals something from the thief." -William Shakespeare, Othello

Wednesday WOD

Jumping Pull Ups
Kettlebell Swings
Agility Rings
Double Push Presses
Lateral Squat Jumps

5 one minute rounds, 5 times.

"Life can't be all bad when for ten dollars you can buy all the Beethoven sonatas and listen to them for ten years." -William F. Buckley, Jr.

Monday, April 21, 2008

Climbing The Ladder

4-8-12-16-20 reps of...

DB Snatches L
OH Reverse Lunges L
DB Snatches R
OH Reverse Lunges R
Sit Ups
Box Jumps
Hanging Straight Leg Raises

Perform 4 reps of each movement, then 8, 12, 16, and finally 20.

"Live with intention. Walk to the edge. Listen hard. Practice wellness. Play with abandon. Laugh. Choose with no regret. Appreciate your friends. Continue to learn. Do what you love. Live as if this is all there is." -Mary Anne Radmacher

Sunday, April 20, 2008

To Painstorm or Not To Painstorm

Sunday afternoon around 4pm a few folks took to April's Painstorm Workout, nice work by Susannah and Greg. The morning Trail Run was also a great way to start the day with Lisa, Tim, Rich, Susannah, Greg, Bella, and Gigi.

April Painstorm completed in...

Susannah 28:00
Pamela 36:14
Greg 39:04
Brooks 00:00 (That one's for you Brooks!)

Monday WOD

3 One Arm Sumo Deadlifts Left / Right
6 Push Ups Elevated
3 Presses Left / Right
6 Front Squats

Complete as many rounds as possible with good form in 20 minutes.

Good Luck to Rancheetah at the Boston Marathon today!

"What this power is, I cannot say. All I know is that it exists...and it becomes available only when you are in that state of mind in which you know exactly what you want...and are fully determined not to quit until you get it." -Alexander Graham Bell

Friday, April 18, 2008


After a long wait, we finally got to the courts. Of course since we all played there are no photos of us playing, but at least we can show that we wear the uniform well. The event was sponsored by several local police departments and raises money annually to assist families who have lost loved ones while on duty.

Reminder for Sunday... Trail Run at 10am, meet at Hermit Lane and Henry Avenue entrance of the Wissahickon (You can use yahoo maps to find the intersection if you aren't sure where it is). Also, April Painstorm Workout at 4pm at CrossFit Philly.

Saturday WOD

Teams of 3...

Teams of 3 will work together to complete the total number of reps of each movement. Movements and rep count will be disclosed during class. Brainstorm, determine the best stategy, work together, work hard, and get it done.

""If I have seen further than others, it is by standing upon the shoulders of giants." -Isaac Newton

Thursday, April 17, 2008

Awaiting Video Footage

I'm still awaiting review of the video footage as well as the video to upload for all to see, but it appears as if The Great One has successfully executed her 5 pull ups. Done at 3:52 this afternoon. From rep two it is clear she has 5 in the tank, but perhaps she suprised herself, at least a little. Well done Susan!

Friday WOD

4 Rounds of...

1 minute each

Jumping Pull Ups
Med Ball Thrusters
Pledge Push Ups
Reverse Lunges
KB Swings
Sit Ups
Mountain Climbers

Rest 1 minute between rounds.

""You have to learn the rules of the game. And then you have to play better than anyone else." -Albert Einstein

Wednesday, April 16, 2008

The Showdown

It will all be determined tomorrow, Thursday, at 3:15pm. Susan is scheduled to execute 5 consecutive, full range of motion, pull ups. The prize, I cross the finish line of the Broad Street Run.

Will she succeed in her battle?

Thursday WOD 'In honor of Susan's Challenge'

10 Rounds of

5 Pulls Ups
10 Rows
20 Walking Lunges
20 Deep and High Jump Squats

For all the Mountain Bikers, check out this website, The 2nd Annnual Rally in the (Wissahickon) valley takes place April 19th from 8am to 2pm. It's a fundraiser to keep the Wissahickon sparkling! You will have to scroll down to view the information about the 19th.

"You cannot deny laughter; when it comes, it plops down in your favorite chair and stays as long as it likes." -Stephen King

Tuesday, April 15, 2008

Will The Great One Succeed?

It appears as if The Great One is glowing. The question is will she be glowing after her pull up test? The Great One has had a little over 10 weeks to prepare for her pull up test. She needs 5 full range of motion pull ups in order to win the challenge. The original date was set for Friday, April 11th, however due to scheduling conflicts the test has yet to be executed. Will the extra days to almost two weeks give The Great One the extra pull she needs? We soon shall see. If The Great One pulls this stunt off then I will be running Broad Street.

Speaking of Broad Street, this is the list of people running Broad Street, if you aren't on this list and want to run, I need to know by the end of Wednesday, 4/16.

Susan H
Sam L
Beth W
Susannah G
Lisa P
Erin B

Wednesday WOD

4 rounds of...

DB or KB Snatches Left
DB or KB Snatches Right
Box Jumps
See Saw Presses
Jumping Pull Ups

Each movement is performed for 40 seconds, you have a 20 second transition period from movement to movement. There is no rest between rounds.

"Do not spoil what you have by desiring what you have not; remember that what you have was once among the things you only hoped for." -Epicurus

Monday, April 14, 2008

Dumbbell Complexes

Tuesdays WOD

DB Front Squats
DB Push Presses
DB High Pulls
DB Thrusters
DB Swings

30 seconds per movement, uni-lateral work. Round 1 alternate left and right sides. Round 2 all left then all right. Round 3 alternate left and right sides starting at the bottom and work your way up. Rounds 4 all right then all left starting at the bottom and work your way up.

Lamont Lister won his MMA fight on Friday night. He defeated Oleg Savitsky by TKO (strikes) at 0:34 of round 1. Nice work Lamont!

"Man cannot remake himself without sufferring, for he is both the marble and the sculptor." -Dr. Alexis Carrel

Sunday, April 13, 2008

The Twilight Zone

Monday's WOD

For Time

25 KB Swings
20 KB High Pulls
15 Squats
10 Push Ups
5 Burpees

20 KB Swings
15 KB High Pulls
10 Squats
5 Push Ups
25 Burpees

15 KB Swings
10 KB High Pulls
5 Squats
25 Push Ups
20 Burpees

10 KB Swings
5 KB High Pulls
25 Squats
20 Push Ups
15 Burpees

5 KB Swings
25 KB High Pulls
20 Squats
15 Push Ups
10 Burpees

"We do not know the true value of our moments until they have undergone the test of memory." -Georges Duhamel

Saturday, April 12, 2008

Today's WOD

As many rounds as you can in 20 minutes of:

10 kettlebell swings
10 box jumps
10 weighted sit-ups
10 contra-lateral push-ups.

Thursday, April 10, 2008

Ladder Up and Down for Rounds

Outdoor training at this past weekend's Strength Clinic. Training outdoors has many positive effects especially with beautiful days like yesterday, Thursday.

Friday's WOD

3 Rounds to focus on form

5 Pull Ups
10 KB Deadlifts
15 Push Ups
20 Squats (Jump squats if it's too easy)
15 Presses L/R
10 Suitcase Deadlifts 5L/5R
5 Pull Ups

"Every accomplishment starts with the decision to try." -Unknown

Wednesday, April 09, 2008

Sweat This!

Trivia: This pretty sweat angel is from a workout that was completed yesterday, Wednesday. Who is the sweat angel? Those present to this sweat angel citing may not answer the question correctly. The first correct answer gets to make up a workout for Pamela to complete. The cut off time for the correct answer is 12 noon.

Thursday WOD

For Time...

50 High Pulls Left / Right
50 Squats
50 Jumping Pull Ups
50 KB Swings
50 Ring Rows
50 Push Presses Left / Right
50 Sit Ups
50 Deep In & Outs
50 Band Rows
50 Jumping Lunges

"No person is your friend who demands your silence, or denies your right to grow." -Alice Walker

Tuesday, April 08, 2008

Because You Can

Wednesday WOD

Run 800m
Overhead Squat 5L / 5R
Pull Ups 5
Elevated Push Ups 10
Front Squat 5
7 Rounds
Run 800m

"For each new morning with it's light,
For rest and shelter of the night,
For health and food, for love and friends,
For everything thy goodness sends."
-Ralph Waldo Emerson

Monday, April 07, 2008

Overhead Squats

Tuesday's WOD

4 Rounds of...

Push Presses
Box Jumps
KB High Pulls
Slam Ball
Wall Ball

Spend 1 minute at each movement, with 1 minute rest between rounds. Aim to keep your rep count consistant from round to round.

"If the world seems cold to you, kindle fires to warm it." -David Lloyd George

Sunday, April 06, 2008

This Past Weekend's Strength Clinic

Zach covers not only push up variations, but hand walking as well.


A Ladder of Met Con Magic

KB True Snatch Pulls
Push Ups
KB Front Squats
Sit Ups
KB Swings
T Stabilization Push Ups
KB Threaded Lunges
KB Two Handed Overhead Press
Jumping Lunges

Each movement is performed for 1 minute. The first round is just Snatch Pulls and Push Ups. The second round is Snatch Pulls, Push Ups, Front Squats, Sit Ups, the round is Snatch Pulls, Push Ups, Front Squats, Sit Ups, Swings, T Push Ups. Each round adds two more movements. Rest 1 minute between rounds.

"Don't bother just to be better than your contemporaries or predecessors. Try to be better than yourself." -William Faulkner

Friday, April 04, 2008

Animal Lovers!!

The Animal Rescue Site is having trouble
getting enough people to click on it daily to meet their quota of
getting free food donated every day to abused and neglected animals.

It takes less than a minute to go to their site and click on the purple
box "fund foo d for animals" for free. This doesn't cost you a thing.
Their corporate sponsors/advertisers use the number of daily visits to
donate food to abandoned/neglected animals in exchange for advertising.

Here's the web site!

Saturday WOD

Leg & Lung Crank
Some Six Pack Abs

If it's too easy where a weight vest.

"An animal's eyes have the power to speak a great language." -Martin Buber

Thursday, April 03, 2008

Yamma Pit Fighting

Lamont has been training with us for over a year to prepare his conditioning for his MMA fights. His next fight with Yamma Pit Fighting is on Friday, April 11th in Atlantic City at the Taj Mahal.

The Sunday run is a trail run in the Wissahickon. At the intersection of Chestnut Hill Ave and Seminole in Chestnut Hill there's an entrance to the Wissahickon. We'll meet there at 10am. Since not everyone has the same pace you should probably plan to run with someone who has a similar pace as you. Plan on spending about 60-75 minutes outside. If the weather is bad check the blog on Sunday morning.

Friday WOD

Dumbbells Please

Press Left/Right
Front Squat Left/Right
Push Press Left/Right
Deadlift Left/Right
High Pull Left/Right
Thrusters Left/Right

30 seconds on each movement on each arm.

Rounds 1 and 3 will be the first movement left then right, the second movement left then right, etc.

Rounds 2 and 4 will be all movements on the left side then all movements on the right side.

"The squat, when performed correctly, is not only the safest leg exercise for the knees, it produces a more stable knee than any other leg exercise." -Mark Rippetoe

Wednesday, April 02, 2008

Dov and Caesar training prior to their Blue Belt promotions this past Saturday.

Just a reminder that if you'd like to run Broad Street for CFP please have you registration form filled out and handed in no later than this Friday, April 4th! I will be mailing the registrations on Saturday morning.

Thursday WOD

12 Rounds for Form

6 Renegade Rows with Push Up (6 per arm)
3 One Arm KB Sumo Deadlift Left/Right
Pull Ups - Women 3, Men 6*
9 Weighted Sit Ups
12 Jump Squats

*Stubborn and persistant women will do 6 pull ups.

"If you look good, you aren't working hard enough." -Unknown

Tuesday, April 01, 2008

Alternative Equipment

Pay It Forward

On March 9th to the 15th 34 students from Arcadia University worked with The Esperanza Foundation of Mexico to successfully lay the foundation of two new homes in Tijuana, Mexico.

Esperanza is a non-profit organization that provides low income families the resources to develop a better life. Through focused projects of self help, Esperanza helps build both homes and stronger communities.

To find out more information on Esperanza of Mexico please visit For information on Esperanza International visit

Wednesday's WOD

4 Rounds of

Jumping Pull Ups
8 Count Body Builders
Box Jumps
KB High Pulls from the floor
DB Thrusters
Band Rows

1 minute at each movement. 1 minute rest between rounds.

"Good actions give strengths to ourselves and inspire good actions in others." -Plato