Tuesday, September 30, 2008

Big Changes comin....soon...



Go Monica Go!!


10R/10L DB Snatches
10R/10L Single- Leg DB Rows
20 Ring Rows
20 See-Saw Presses
20 Contra-Lateral Push-ups

4 Rounds.


We have our first round of zoning board meetings this Wednesday night, October 1st, for the new space. If you live in Mt Airy and can make the meeting to support us that would be great! If you want to come and support us regardless of where you live that would also be great!

The meeting is at Summit Presbyterian Church at the corner of Church and Greene Streets, starts at 7:30pm. To the best of my knowledge we are the only topic of conversation so it should be short and sweet. We appreciate your support.

Monday, September 29, 2008

50 for Everybody



50 Box Jumps
50 Kettlebell Swings
50 Jumping Lunges
50 Deep In & Outs
50 Double DB Push Presses
50 Jumping Pull-ups
50 Lateral Lunges (25R/25L)


Head count for Wednesday's workout, yay or nay.

Sunday, September 28, 2008

Ring work





Anthony's new record 7-1-1. Congrats on the win Friday night!!!!!!!



10 minutes of skill work- ring supports.
10 minutes of skin-the-cats for those brave folks that dare.

5 Pull-ups (if you're a alpha-male/female sub rope pull-ups)
10 Ring Push-ups (sub med -ball push-ups)
10R/10L SandBag Squats(Sandbag on Right shoulder for 10 reps/Left shoulder for 10reps)

5 Rounds.

Friday, September 26, 2008

Saturdays are for __________ .



Leroy at the Philly distance run last weekend, supporting Students Run Philly Style.

25R/25L DB Snatches
50 Contra-Lateral Push-ups
50 Kettlebell Swings
50 Double DB Push Presses
50 Sit-ups

2 Rounds.

Thursday, September 25, 2008

Rich has a new best friend, Sam is hurt!




10 Stability Ball Push-up (What Chaos!)(Feet or hands on ball/depends on ability)
10 DB See -Saw Presses
10 Rope Rows (working the grip!)
10 DB Renegade Rows
10/10 Single-Leg Deadlifts (only if your single leg reaches are good!)

5 Rounds

Wednesday, September 24, 2008

Sam likes to Run and Can't juggle




5R/5L Kettlebell Deadlift (Goal=50% BWT)
10R/10L Weighted Step-ups (Rack Position)
20R/20L Overhead Walking Lunges

4 Rounds.

Hump Day



Who's ready for next week's hookey day? If you plan on going please let me know by Monday that you'll be attending.

WOD

Box Jumps
Jumping Pull Ups
Snatches
Swings
Jumping Lunges
Hip Bridges
Push Ups
Horizontal Flutter Kicks
Thrusters

40 reps each



"There are images I need to complete my own reality." - Jim Morrison

Monday, September 22, 2008

Enjoy



Kettlebell Athletics and CrossFit Philly are always part of the trip. Peter and Beau are sporting their threads while crabbing. Looking good guys!

1A) See Saw Presses 5 x 10
1B) Walk-Over Push-ups 5 x 10

2A) Ring Rows 5 x 10 (As level to the floor as possible)
2B) Renegade Rows 5 x 10

3A)Sit-ups 5 x 20
3b)Slam Ball 5 x 10

Sunday, September 21, 2008

Legs and Lungs-Part 3

Weighted Step-ups- 5R/5L
10 Burpees
20 Kettlebell Swings
30 Lateral Cone Jumps
40 Lateral Lunges 20R/20L
50 Single Leg Bridges 25R/25L

3 Rounds.

Saturday, September 20, 2008

This can't be good.


FDA proposes approval process for genetically modified animals!!!!

The regulations would treat genetically engineered creatures like drugs. Critics suggest environmental concerns aren't being given proper weight.
By Karen Kaplan and Thomas H. Maugh II, Los Angeles Times Staff Writers
September 19, 2008
The Food and Drug Administration on Thursday opened the way for a bevy of genetically engineered salmon, cows and other animals to leap from the laboratory to the marketplace, unveiling an approval process that would treat the modified creatures like drugs.

Full article here:

http://www.latimes.com/technology/la-sci-genetic19-2008sep19,1,293253.story

Friday, September 19, 2008

Another Sweet Sunday

600 Meter Run
50 Kettlebell Swings
50 Pledge Push-ups
600 Meter Run
50 DB Push Presses
50 Jumping Pull-ups
600 Meter Rub

Thursday, September 18, 2008

Oh the pain!




25R/25L Step-ups
25 Sit-ups
25 Air Squats
25 Knees to Elbows
25 Jumping Lunges
25 Supermans
25R/25L Single Leg Reaches
25 Walking Lunges

2 Rounds.

Wednesday, September 17, 2008

Hookey Anyone???



Before fall sets upon us, we were thinking about "taking a sick day" and heading to CF Jersey Shore for a few hours (They are literally 3 blocks from the beach, and just over an hour from Philly.) Get in your workout late morning the Jersey Shore way, spend a few hours on the beach (because your doctor said you were looking a little pale) and head back home before the end of the day. Anyone interested?? We're looking at Wednesdays, so if the response is good we'll pick a date.

5R/5L Kettlebell Deadlifts
5 Pull-ups
10 D-Ball Slams
20 Ring Rows
30 Jumping Pull-ups

5 Rounds for time.

Tuesday, September 16, 2008

Tough Stuff



Double Turkish Get Up, Yikes!

One minute at each drill:

Box Jumps
Agility Ladder
Double DB Push Presses
Single Leg Reaches 30/30
Lateral Lunges 30/30

4 Rounds.

Monday, September 15, 2008

Mommy and Me



Tuesday WOD

All drills done for 30 seconds.

1-Arm Kettlebell Swing/Right
1-Arm Kettlebell Front Squat/Right
1-Arm (Elevated) Push-up/Right
1-Arm Kettlebell High Pull/Right

Rest for 30 seconds.

1-Arm Kettlebell Swing/Left
1-Arm Kettlebell Front Squat/Left
1-Arm (Elevated) Push-up/Left
1-Arm Kettlebell High Pull/Left

4 Rounds.

Sunday, September 14, 2008

Happy Shiney Monday Morning





And the shining stars of saturday.

10 Pull-ups
10 Jumping Lunges
10 Air Squats

9 Pull-ups
9 Jumping Lunges
9 Air Squats

8 Pull-ups
8 Jumping Lunges
8 Air Squats

7 Pull-ups
7 Jumping Lunges
7 Air Squats

6 Pull-ups
6 Jumping Lunges
6 Air Squats

5 Pull-ups
5 Jumping Lunges
5 Air Squats

Followed by 2 Rounds of:

20 Rings
20 Overhead Walking Lunges
20 Rings
20 Overhead Walking Lunges

Friday, September 12, 2008

Sweet Saturday Mornings




They meet, they fight, they shake. The bet has been solidified. It's The Birds vs The Skins to have a better season. Sam for The Birds. Brooks for The Skins. The looser is stuck with 150 - 95lb thrusters.


50 Deep In & Outs
50 Kettlebell Swings
50 DB Push Presses
50 Supermans
50 Jumping Pull-ups
50 Box Jumps
50 Star Jumps.

Thursday, September 11, 2008

Please don't read this.

20 Kettlebell HighPulls
20 Knees to Elbows
20 Upper Body Step-ups
20 Sit-ups
20 1-legged Push-ups (10 on each leg)

4 Rounds.

Wednesday, September 10, 2008

Nice and Easy



600 Meter Run

5 (doubles) DB Front Squats
10 DB Overhead Presses
15 DB Push Presses

4 Rounds.

Tuesday, September 09, 2008

25 Kettlebell Swings
25 Jumping Lunges
25 Kettlebell Swings
25/25 Step-ups
25 Kettlebell Swings
25/25 Lateral Lunges
25 Kettlebell Swings

2 Rounds.

20 Knees to Elbows
20 Spiderman Push-ups

4 Rounds.

Monday, September 08, 2008

Julien Does Swings



Well, kind of, but he will soon enough.

5 Pull-ups
10 DB Renegade Rows
15 Ring Rows
20 Jumping Pull-ups

25 Flutter Kicks (Horizontal)
25 Sit-ups
25 Flutter Kicks (Vertical)

5 Pull-ups
10 DB Renegade Rows
15 Ring Rows
20 Jumping Pull-ups

25 Flutter Kicks (Horizontal)
25 Sit-ups
25 Flutter Kicks (Vertical)

5 Pull-ups
10 DB Renegade Rows
15 Ring Rows
20 Jumping Pull-ups

Sunday, September 07, 2008

Hot Pokers in the A$$

Lateral Cone Jumps
1-Arm Kettlebell Swings/ Right
Elevated Push-ups/ Right
1-Arm Kettlebell Highpulls / Right

Lateral Cone Jumps
1-Arm Kettlebell Swings/ Left
Elevated Push-ups/ Left
1-Arm Kettlebell Highpulls / Left

30 seconds at each drill.

4 Rounds.


Single Leg Bridges / Right
Single Leg Reaches/ Right
Single Leg Bridges / Left
Single Leg Reaches/ Left

30 seconds at each drill.

4 Rounds.

Friday, September 05, 2008

short and sweet







600 Meter Run
25 Lunges
25 Jumping Lunges
25 Squats
25 Jump Squats
600 Meter Run
25 Push-ups
25 DB Overhead Presses
25 DB Thrusters
600 Meter Run

Thursday, September 04, 2008

Filthy 50 Just for Susan



Susan at the finish line of her 50k race, she placed 3rd in her division.





Of course no athlete can continue without a nutritious meal during the competition. Hot dogs on the other hand are debatable.

Congratulations Susan, a great race for you!

50 Box Jumps
50 DB Push Presses
50 Kettlebell Swings
50 Sit-ups
50 Deep In & Outs
50 Flutter Kicks
50 Burpees
50 Jumping Pull-ups

Wednesday, September 03, 2008

Sexy Backs and Butts




5 Pull-ups
20 DB Overhead Lunges

20 Ring Rows
20 DB Overhead Lunges

5 Pull-ups
20 DB Overhead Lunges

20 Ring Rows
20 DB Overhead Lunges

5 Pull-ups
20 DB Overhead Lunges

20 Ring Rows
20 DB Overhead Lunges

Tuesday, September 02, 2008

Chubby




25/25 Single Leg Reaches
25 Jumping Lunges
25/25 Step-ups w/ Reverse Lunge

4 Rounds

25 Sit-ups
25 Pledge Push-ups
25 Flutter Kicks
25 UpperBody Step-ups

4 Rounds.