Friday, May 30, 2008

Saturday Morning Suffering

Bottom to Bottom Tabata Squats

Rest 2 minutes.

Tabata Deep In & Outs

Rest 2 Minutes

Dumbbell Thrusters
Dumbbell Push Presses

4 Rounds of 30 Seconds at each drill.

Jumping Pull-ups
Kettlebell High-Pull
Inch Worms

4 Rounds of 30 Seconds at each drill.

Thursday, May 29, 2008

The New Shirts Are In!!

Friday WOD

4 Rounds for time

50 Swings
25 Ring Rows
50 Squats
25 Push Ups
50 Sit Ups
25 Double Bent Over Rows

"To me, boxing is like a ballet, except there's no music, no choreography, and the dancers hit each other." -Jack Handey

Wednesday, May 28, 2008

Get Ready To Rumble

TJ Cooper of CrossFitEAST sporting one of the best CF t-shirts around!

Thursday WOD

1 minute each of

Jumping Pull Ups
Wall Ball
8 Count Body Builders
Box Jumps
KB Swings
Dbl Push Presses
Reverse Lunges
Diamond Push Ups
Bear Hug Squats
Band Rows

3 Rounds, 1 minute rest between rounds.

“The purpose of life, after all, is to live it, to taste experience to the utmost, to reach out eagerly and without fear for newer and richer experiences.” -Eleanor Roosevelt

Tuesday, May 27, 2008

Reminder - New Schedule June 1st

Reminder, starting in June new class times are being added. Check the schedule on the right side of the blog for addtional class times.

Wednesday WOD

As many rounds as possible in 30 minutes of...

5 Pull Ups
15 Ring Rows
5 Deadlifts
15 Swings
5 Presses L / R
15 Renegade Rows L / R

"The ancestor of every action is a thought." -Ralph Waldo Emerson

Monday, May 26, 2008


Warm weather workouts are just around the corner.

Tuesday WOD

Overhead Reverse Lunges Left
Overhead Reverse Lunges Right
T Stabilization Push Ups

1 minute each, for 5 rounds, 1 minute rest between rounds.

"A single conversation across the table with a wise man is better than ten years mere study of books. " -Henry Wadsworth Longfellow

Friday, May 23, 2008

Long Weekend = Tough Workout

Can you name everyone you see in the photo?

Earn your BBQs this weekend.

30 seconds each of...

Jump Squats
KB Swings
Reverse Lunges
Sit Ups
Push Ups
Run (not 30 seconds)

4 Rounds

Thursday, May 22, 2008

Freaky Friday

Mass Chaos Left Behind

Friday WOD

Roll of the dice...

1st roll is the number of rounds.
2nd, 3rd, 4th, 5th, and 6th roll is the number of reps for each movement.

The movements are a suprise!

"Our whole life is an attempt to discover when our spontaneity is whimsical, sentimental irresponsibility and when it is a valid expression of our deepest desires and values." -Helen Merell Lynd

Wednesday, May 21, 2008

Stupid Human Tricks

Who knew Doc D could break dance on a brick wall.

Thursday WOD

1 KB and 1 DB

DB High Pulls
Pledge Push Ups
Hand 2 Hand KB Swings
DB Push Presses
Elbow Stabilizations

Various times, at various intervals.

"Life is thickly sown with thorns, and I know no other remedy than to pass quickly through them. The longer we dwell on our misfortunes, the greater is their power to harm us." -Voltaire

Tuesday, May 20, 2008

She ROX Multi Sport Fashion Show

Apparently Susan participated in the Great Urban Race this past weekend as a Doctor. Susan and her race partner placed 23rd out of 125 teams. Sadly, they were issued a 30 minute penalty due to a counting error.

Wednesday WOD


Romanian Deadlift
Double DB Thrusters
Weighted Sit Ups
Walk Over Push Ups
Jump Squats
Elevated Ring Rows

After completing rounds 12, 8, and 4 run 600m.

""Well," said Pooh, "what I like best," and then he had to stop and think. Because although Eating Honey was a very good thing to do, there was a moment just before you began to eat it which was better than when you were, but he didn't know what it was called." -A.A. Milne

Monday, May 19, 2008

New Schedule Starts in June

If you haven't already, please notice the additional class times that have been added to the schedule starting in June.

Tuesday WOD

10 Rounds to focus on strength of...

5 Snatches L/R
5 Pull Ups
5 Front Squats
5 Presses L/R
5 Weighted Push Ups

"Individual commitment to a group effort -- that is what makes a team work, a company work, a society work, a civilization work." -Vince Lombardi

Sunday, May 18, 2008

Old School Bodyweight Drills

Megan, Susan, and Susannah

Monday WOD

Broad Jumps
Band Rows
Jumping Pull Ups
Agility Ladder
Box Jumps
T Stabilization Push Ups

1 minute of each, 4 Rounds

"You will never be happy if you continue to search for what happiness consists of. You will never live if you are looking for the meaning of life." -Albert Camus

Friday, May 16, 2008

Team Workouts!

Saturday WOD

Teams of 2 will complete the following...

6 - 600m Runs
20 Push Ups
40 Pull Ups
60 Presses per arm
80 Renegade Rows with a Push Up
10 Weighted Walking Lunges with 2 DBS

Teams of 3 will complete the following...

9 - 600m Runs
30 Push Ups
60 Pull Ups
90 Presses per arm
120 Renegade Rows with a Push Up
150 Weighted Walking Lunges with 2 DBs

"Contentment is not the fulfillment of what you want, but the realization of how much you already have." -Unknown

Thursday, May 15, 2008

Do you know where Sam is?

Please list the last place you've seen Flabio? We miss him.

Friday WOD

Complete as many rounds as possible in 15 minutes of...

3 Pull Ups
9 Push Presses
9 Squats
3 Deadlifts

Rest 2 minutes.


Complete as many rounds as possible in 15 minutes of...

20 Swings
20 Sit Ups
20 Ring Rows

Congratulations Greg!

"The whole art of teaching is only the art of awakening the natural curiosity of young minds for the purpose of satisfying it aferwards." -Anatole France

We Have Video !!!!!!!!!

Finally ! **** Not Work Safe**** Fruity gets a little too excited.

Wednesday, May 14, 2008

Keep the rep count consistant

Thursday WOD

4 - 1 minute rounds of...

Kettlebell True Snatch Pulls
Pledge Push Ups
Kettlebell Swings
Mountain Climbers
Kettlebell Goblet Squats
Eight Count Body Builders

There is 1 minute of rest between rounds. Attempt to keep the rep count consistant between all 4 rounds.

"Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that frightens us. We ask ourselves who am I to be brilliant, gorgeous, talented and fabulous? Actually who are you not to be? … Your playing small doesn’t serve the world." -Nelson Mandela


Wednesday WOD

100 Jump Squats
100 Sit Ups
100 Push Ups
100 Alternating Reverse Lunges
100 Push Presses (50 per arm)

Just a reminder, that there will be no kettlebell class tonight. The CrossFit class at 7pm is scheduled as usual. If you're interested in supporting ovarian cancer research we will be at Westen Fitness this evening leading a Kettlebell Swing and Turkish Get Up contest.

"I'm always making a comeback but nobody ever tells me where I've been." -Billie Holiday

Tuesday, May 13, 2008

This wednesday, we'll be leading two kettlebell charity events at Westen Fitness on Market Street. The annual event raises money for ovarian cancer. There will be a 3 minute Kettlebell Swing challenge and a 5 minute Turkish Get Up challenge. All are welcome to participate in the charity fundraiser.

There will be no kettlebell class at CrossFit Philly this wednesday, the 14th, however the CrossFit Class will remain as scheduled.

Tuesday WOD

10 Pull Ups
20 Jumping Lunges per leg
30 True Snatch Pulls
40 Sit Ups
50 KB High Pulls
40 Ring Rows
30 T Stabilization Push Ups
20 Jumping Lunges per leg
10 Pull Ups

"In order to change we must be sick and tired of being sick and tired." -Unknown

Sunday, May 11, 2008

Enthusiasm Please, Think Strong

Monday WOD

5 Rounds

3 Press
5 Push Press
7 Thruster
9 Push Ups

One round is 3 presses left then right, 5 push presses left then right, 7 thrusters left then right, and 9 push ups.

5 Rounds

5 Deadlifts
10 Box Jumps
15 Swings
20 Burpees

One round is 5 deadlifts, 10 box jumps, 15 swings, and 20 burpees.

"Enthusiasm is excitement with inspiration, motivation, and a pinch of creativity." -Bo Bennett

Friday, May 09, 2008

Simple Saturday

Saturday WOD

Jump Squats
Jumping Lunges

Push Ups
High Pulls
Pledge Push Up

Various rounds for time.

"Sports constantly make demands on the participant for top performance, and they develop integrity, self-reliance and initiative. They teach you a lot about working in groups, without being unduly submerged in the group." -Byron R. White

Thursday, May 08, 2008

Maybe They Liked It

Friday WOD


Ring Rows
PVC Overhead Squats
Sit Ups
Mountain Climbers
Horizontal Flutter Kicks
600m Run

Complete 50 reps of each movement, take a lap through the parking lot, complete 30 reps of each movement, take a lap through the parking lot, complete 10 reps of each movement, take a lap through the parking lot.

"Once you choose hope, anything's possible." -Christopher Reeve

Wednesday, May 07, 2008

The Faster You Work The More Rest You Get

Thursday WOD

Every 3 minutes complete the following...

5 Double Push Presses
10 Weighted Walking Lunges
10 Renegade Rows
5 THrusters

Complete 10 Rounds, for a total of 30 minutes. If you finish the round in 2 minutes you have 1 minute of rest. If you finish the round in 2 minutes and 50 seconds you have 10 seconds of rest.

Choose a pair of dumbbells that can be used for all four movements.

"As we grow as unique persons, we learn to respect the uniqueness of others." -Robert H. Schuller

Tuesday, May 06, 2008

To Lead or To Follow

The May Workout of the Month has been posted, check it out!

Wednesday WOD

4 Rounds of...

Jumping Pull Ups
DB High Pulls or Snatches Right
DB High Pulls or Snatches Left
Box Jumps
Band Rows

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

"It is the child in man that is the source of his uniqueness and creativeness, and the playground is the optimal milieu for the unfolding of his capacities and talents." -Eric Hoffer

Monday, May 05, 2008

Interest vs Commitment

Tuesday WOD

20 continuous minutes of...

5 Pull Ups
5 Romanian Deadlifts
10 Push Ups
10 Swings

Only rest if you need to, complete as many rounds as possible in the 20 minutes.

"There's a difference between interest and commitment. When you're interested in doing something, you do it only when circumstances permit. When you're committed to something, you accept no excuses, only results." -Unknown

Sunday, May 04, 2008

Fight Gone Bad

From left to right: Megan, Sam, Susan, Susannah, Rich, Lisa, Pamela, Erin, and Greg

Box Jumps
Sumo Deadlift High-Pulls
Push Presses
Wall Ball
Jump Rope

5 x 5 minute rounds.

Saturday, May 03, 2008

Mish Mosh

Good Luck on the Broad Street Run tomorrow!

Dawn and Megan are facing City Chase today, so if they call you answer the phone, they might need your help.

Saturday WOD

A little mix from JCB

"Scepticism is the beginning of faith." -Oscar Wilde

Friday, May 02, 2008

Have Fun

25 Ring Rows
25 Overhead Presses w/ 25% of your bodyweight.
25 Jumping Pull-ups
25 Push Presses w/ 25% of your bodyweight
25 Renegade Rows
25 Thrusters w/ 25% of your bodyweight

4 Rounds for time: