10 x 5

10 rounds of 5:

Pull-ups
Overhead Press
Front Squats
Renegade Rows w/ Push-up.

Try to use weights that equal 40% of your bodyweight.

Please Vote for Jason Brown 2008

All the details ca be seen here:

Vote for Jason Brown 2008

Thanks for your support. Thanks William for startin up the firestorm.tnmokw

Tasty lil' sandwich

Here's Mara competing in this year's Philly Tri. Good job Mara!

Run 600 Meters
10 Burpees
20 Kettlebell Swings
30 Jumping Lunges
40 Jumping Pull-ups
50 Push-ups
40 Jumping Pull-ups
30 Jumping Lunges
20 Kettlebell Swings
10 Burpees
Run 600 Meters

6AMers:

Mara - 20:03
Sam - 17:22
Cheri - 24:44
Amanda - 20:10
Michael - 24:59
Rich - 15:02
Kate - 19:40
JenS - 19:31
Angie - 18:46
Alana - 18:23

9AMers:

Caroline - 18:05
Jill - 13:44
Cindy - 17:06
Suzanne - 19:57
Justin - 15:54

I'll get the 7 PMers up tomorrow. Sorry guys.

Sufferin' on Saturday

50 Kettlebell Swings
50 Box Jumps
600 Meter Run (Yes, through Fitlife's lot)
50 Double DB Thrusters
50 Broad Jumps
600 Meter Run (Yes, through Fitlife's lot)
50 Sit-ups
50 Flutter Kicks
600 Meter Run (Yes, through Fitlife's lot)

8AMers:

JenS - 28:48
Sam - 27:05
Lori - 30:07
Cheri - 31:10
Rich - 24:40

9AMers:

Stubot in the lead.

Stubot - 29:10
Eileen - 31:37
Ward - 32:40
Pat - 41:00
Katherine - 34:22
Nancy - 34:33
Erica 35:40

My New Challenge !

Can You Do It ?

You have to get this done in under 5 minutes to be on the board:

10 kettlebell swings + 1 Burpee
10 kettlebell swings + 2 Burpees
10 kettlebell swings + 3 Burpees
10 kettlebell swings + 4 Burpees
10 kettlebell swings + 5 Burpees
10 kettlebell swings + 6 Burpees
10 kettlebell swings + 7 Burpees
10 kettlebell swings + 8 Burpees
10 kettlebell swings + 9 Burpees
10 kettlebell swings + 10 Burpees

4 Rounds of:

10 See-Saw Presses
10 Overhead Presses
10 Push Presses
15 Ring Rows
15 Jumping Pull-ups
Overhead Walking Lunges- 50 steps
400 Meter Run

6 AMers:

Mara - 25:11
Brittney - 27:00
Amanda - 23:26
Alana - 21:30
Jen - 23:06
Kate - 23:06
Nick - 27:26
Michael - 26:00
Natalie - 24:00

9AMers:

Anne - 18:36
Joey - 18:50
Jill - 15:30
Kelly - 31:30
Monica - 26:10
Ward - 28:05
Johnnie - 30:08

From Christian... with Love

10 rounds of---
10 box jumps
10 pull ups
10 slam ball
10 swings
10 pushups

PMers:

Stewie - 58:11
Christian - 45:40
Lil Sarar - 42:10
Noah - 40:09
Vanessa - 44:15
Pigeonissima - 47:05

AMers

Sam - 43:30
Angie - 44:10
Lesha - 38:41
Eileen - 43:45
Lisa - 43:45
Caroline - 44:38
Kate - 44:24
Sally - 37:44
Rich - 31:50
Karen - 37:18
Anthony - 37:10
Molly - 38:55
Pamela - 48:30





__________________________________________________________________________________________________________________________________________________________________________

The results of the weight loss challenge have finally been tallied!

Only 3 men completed the challenge, with the winner loosing 16 lbs and 3 7/8 total inches, congratulations to Christian!

Only 5 women completed the challenge, with the winner loosing 8 lbs and 5 1/4 total inches, congratulations to Amanda!

Of all 8 participants, there was a combined total of 60 lbs and 26 1/2 inches lost over the 10 weeks! Congratulations on the combined effort to Christian, Nick, Brooks, Amanda, Heather, Devorah, Mara, and Sarah for completing the challenge.

Pamela's Conditioning

Here's a clip of Greg and Pamela getting ready for Pamela's Grapplers Quest Competition this Sunday.

1 minute at each drill:

Flying Arm-Bar on 2.5 inch rings
Anchored Kettlebell Cleans
Sandbag Shouldering
Sit-Throughs

Pam is using an 80lb sandbag and 2 x 16kg kettlebells

Greg is using a 100lb sandbag and 2 x 24kg kettlebells.





Here's another clip of Jason and Pamela, we changed it up a bit.

1 minute at each drill:

Flying Arm-Bar on 2.5 inch rings
Anchored Kettlebell Cleans
Sandbag Shouldering
Sit-Throughs
Sandbag Turkish Get-ups

Pam is using an 80lb sandbag and 2 x 16kg kettlebells

Jason is using a 100lb sandbag and 2 x 24kg kettlebells.



Here's tomorrow's WOD:


4 rounds of

Squats
Jump Squats
Lunges
Jumping Lunges
Deep In & Outs
Run 600 Meters

4 rounds of

sit-ups
Contra-lateral push-ups
Upper-body step-ups

FGB...sort of.

5 X 5 minute rounds of:

Box Jumps
Kettlebell High-Pulls
Double DB Push Presses
Burpees
Slam Ball

A Nation of Wimps

Parents are going to ludicrous lengths to take the bumps out of life for their children. However, parental hyperconcern has the net effect of making kids more fragile; that may be why they're breaking down in record numbers.

Maybe it's the cyclist in the park, trim under his sleek metallic blue helmet, cruising along the dirt path... at three miles an hour. On his tricycle.

Or perhaps it's today's playground, all-rubber-cushioned surface where kids used to skin their knees. And... wait a minute... those aren't little kids playing. Their mommies—and especially their daddies—are in there with them, coplaying or play-by-play coaching. Few take it half-easy on the perimeter benches, as parents used to do, letting the kids figure things out for themselves.

Then there are the sanitizing gels, with which over a third of parents now send their kids to school, according to a recent survey. Presumably, parents now worry that school bathrooms are not good enough for their children.

Read the entire article here: A Nation of Wimps

Dynamic Warm-ups-

Various Agility Ladders Drills


1 Pull-up
50 Kettlebell Swings
25 lateral Cone Jumps
2 Pull-ups
40 Kettlebell Swings
20 Lateral Cone Jumps
3 Pull-ups
30 Kettlebell Swings
15 Lateral Cone Jumps
4 Pull-ups
20 Kettlebell Swings
10 Lateral Cone Jumps
5 Pull-ups
10 Kettlebell Swings
5 Lateral Cone Jumps

Sort of a Test Run

10 Rounds of:

10 Double DB Thrusters
10 Double DB Push Presses
10 Push-ups
10 Burpees
10 Deep In & Outs
10 Box Jumps
10 Reverse Lunges

Back and Bis...For Damien

Matt, What happened?



Is that JCB in the band next to Christian?



Long Ziggy Zaggys in the grass.

Friday WOD

3 Rounds of:

15R/15L Single-arm DB High-Pulls
30 Ring Rows
30 Jumping Pull-ups
30 Band Rows

Rest

3 rounds of:

25 Squats
25 Jump Sqauts
25 Kettlebell Swings

At Your Own Pace !

As many rounds as possible in 20 minutes of:

5 Pull-ups (use bands if needed)
10 Double DB Thrusters
15 Deep in-outs
20 Reverse Lunges (10R/10L)

Rest

3 Rounds of:

25 Sit-ups
25 Flutter Kicks
25 Floor Wipers

Twinkle Twinkle

Stewie says, "I can star jump brighter than you!"



Kevin's star debut



Synchronized star jumps




Airborn!!!

Good news for coffee drinkers:

http://health.yahoo.com/news/reuters/coffee_health_dc.html

Now onto the WOD:

5 x 5 minutes rounds of:

Box Jumps
Slam Ball
Kettlebell High-Pulls
Lateral Cone Jumps
Walk-Over Push-ups

Code Red

The Corporate World works hard before their '9 to 5.'

Weighted Bulgarian Split Squats 10 x 3/3

Rest

Double DB Thrusters
Ring Rows
Elevated Push-ups
Band Rows

5 x 2 minute sets, 30 seconds at each drill.

Broad Jumps
Star Jumps
Plank

4 x 90 seconds sets, 30 seconds at each drill.

For Time

50 Box Jumps
50 Kettlebell Swings
50 Jumping Lunges
50 Double DB Push Presses
50 Push-ups
50 Sit-ups
50 Supermans
50 Jumping Pull-ups
50 Burpees

Saturday Sensation (Go ahead Sam...laugh)

Saturday WOD

Grab one kettlebell, one dumbbell, one box, and a partner.

Each person on a team needs to complete the following reps.

50 KB Swings
30 L/R Push Presses
50 Box Jumps, Alternating Person to Person
30 L/R DB High Pulls
50 Sit Ups
30 Push Ups, Alternating Person to Person
50 Walking Lunges
30 L/R DB Snatches
50 Squats, Alternating Person to Person
01 600m Run, starting and finishing at the same time

The Workout starts off with a 2 minute wall sit, use respectable weights, and have fun!

Boo Yah!!!!

5, 5 minutes rounds of:

Agility Ladder
Ball Jack
Step-ups with hop
Flutter Kicks
Med-Ball Push-ups

High Heart Rates

5 - 2 minutes rounds of:

Jumping Lunges
Kettlebell High-Pull
Lateral Cone Jumps
Deep In & Outs

30 seconds at each drill.

Rest.

5- 2 minute rounds of:

DB See-Saw Presses
T- Satbility Push-ups
Burpees
Broad Jumps

30 seconds at each drill.

Flying Arm-Locks

50 Double Dumbbell Thrusters
50 Box Jumps
50 Kettlebell Swings
50 Jumping Pull-ups
50 Push-ups

25 Double Dumbbell Thrusters
25 Box Jumps
25 Kettlebell Swings
25 Jumping Pull-ups
25 Push-ups

5 Rounds of:

20 Ring Rows
10 Kettlebell Deadlifts, 10R/10L.
20 Jumping Pull-ups
10 Kettlebell Front Squats, 10R/10L

Glutes and Hams...Just for Sam !

The apple doesn't fall far from the tree. Ice Cream freaks.


5, 3 minute rounds of:

Lateral Box Jumps
Lateral Kettlebell Walking Swings
Lateral Low Box Shuffles

Rest.

30 seconds of each drill, 3 rounds:

DB See-Saw Presses
Walk-Over Push-ups
Sit-ups
Planks

Jodi Foster ?

30 Seconds of each drill and then run 600 meters, 4 Rounds:

DB High-Pull (right)
DB High-Pull (left)
Push-ups
DB Push Press (right)
DB Push Press (left)
Run 600 meters

Rest.

4 rounds of:

Sit-ups
Flutter Kicks
Planks

30 seconds of each drill.

Metabolic Meltdown

4 - 2 minute rounds of:

Squats
Jump Squats
Lunges
Jumping Lunges

Rest.

4 - 3 minutes rounds of:

Step-Up w/ Reverse Lunge
Ball Jack
Burpees

All Sam... All the Time !

Warm-up:

4 Rounds each of:

Walking Lunges
Toy Soldiers
Crab Walks
Inch Worms

WOD: 6 - 2 minute rounds of:


Jumping Pull-ups
Dumbbell See-Saw Presses
Ring Rows
Dumbbell Push Presses

Finish with 4 rounds of:

Sit-ups
Flutter Kicks
Dumbbell Renegade Rows

Remember This Person ?

Warm-up: Skill work on the agility ladders... various upperbody and lower body drills.

WOD:

5 - 4 minutes rounds of:

Agility Ladder- Various Drills
Weighted Step-Ups w/25% Bodyweight
Sit-Ups
Upper-Body Step-Ups

060308

Rob, at the 2008 East Coast CrossFit Challenge, representing CrossFit Philly.

Tuesday WOD

5 Rounds of

30 sec left/right Bulgarian Split Squats

4 Rounds of (1 minute each)

Lateral Box Jumps
DB Thrusters
Burpees
KB High Pulls

10 Rounds of

5 Pull Ups, add weight if needed, use a band if needed

Look at my Dad !

Just joking.


Bottom-2-Bottom Tabata Squats

5 - 4 Minutes rounds of:

Box Jumps
Kettlebell Swings
Lateral Cone Jumps
Weighted Reverse Lunges w/25% BWT.

4 - 2 minute Rounds of:

Jumping Pull-ups
Sit-Ups
Flutter Kicks
Elevated Push-ups