Friday, October 31, 2008


Saturday WOD

Top to Top Tabata Push Ups

5 Rounds of

600m Run
20 Ring Rows
5/5 Overhead Presses
10 Hanging Knee Raises

Thursday, October 30, 2008

Happy Halloween!

Enjoy the parade and the Halloween festivities that follow! Be safe and have fun. Take pictures at the parade and of any Halloween activities that are related to working out.

Friday WOD

As many rounds as possible in 30 minutes.

5 Pull Ups
10/10 Snatches
15 Swings
10 Contralateral Push Ups

'Regardless of how you feel inside, always try to look like a winner. Even if you are behind, a sustained look of control and confidence can give you a mental edge that results in victory' -Arthur Ashe

Wednesday, October 29, 2008

WooWhooo!! Phils Win The World Series

Photo taken just after the last pitch of the game.

To all the Phillies Fans... You finally have your World Series win after 28 years!! Yaay Phils!!

Thursday WOD (I'm sure the morning classes will be lightly attended)


Walking Lunges
Sit Ups
MB Thrusters
KB High Pulls

Tuesday, October 28, 2008

Wednesday WOD

Practice Medicine Ball Cleans for 10 minutes

4 Rounds of...

Ring Rows
Pledge Push Ups
Bulgarian Split Squats
Double Push Presses
Lateral Cone Jumps

60 seconds of each, 60 seconds rest between rounds.

'Desire is the key to motivation, but it's determination and commitment to an unrelenting pursuit of your goal - a commitment to excellence - that will enable you to attain the success you seek.' -Mario Andretti

Monday, October 27, 2008

Sam's Idea

With only a few delayed innings to go...

Tuesday WOD

4 Rounds of...

20/20 Snatches
20/20 Walking Lunges
40 Jumping Pull Ups
10/10 Front Squats
10 Inch Worms

'Patience is the companion of wisdom.' -Saint Augustine

Sunday, October 26, 2008

Thank You!

Just want to say thank you to everyone who was able to make it down to the Art Museum on Sunday morning for the Juvenile Diabetes Walk, and to those who made donations. I am thankful for your support.

We also ran in to several old clients who stopped by the table to say hi. Judy S and Kevin D we're glad to see you're doing so well.

Monday WOD

For 10 minutes work on your pull ups.

Do pull ups, or use the band for assisted pull ups, work on negatives, hold yourself at the top of the bar, etc.


60 seconds at each movement

Box Jumps
KB High Pulls
Deep In and Outs
8 Count Body Builders
Band Rows
Push Presses (30/30)
Flutter Kicks
Mountain Climbers

2 Rounds, 1 Minute rest between rounds

Saturday, October 25, 2008

Saturday WOD

6 Rounds of

Snatches Right
Snatches Left
T Stabilization Push Ups
Sit Ups

Work for 40 seconds, rest for 20 seconds through all the movements. Take no additional rest between rounds. Total working time is 36 minutes.

'We are driven by five genetic needs: survival, love and belonging, power, freedom, and fun.' -William Glasser

Friday, October 24, 2008


A tough one for those who will be ruining their nutrition watching/attending Game 3 on Saturday night.

10 Minutes

Practice pistols, use assisted variations if necessary.

Then, 60 seconds of each...
MB Thrusters
MB Burpees
Ball Jacks
Active Rest (don't put the MB down)

4 Rounds

Wednesday, October 22, 2008

Strength Part Two

Thursday WOD

10/10 Racked Step Ups
10 Weighted Sit Ups
10 Ring Push Ups (sub stability ball push ups if necessary)
10 Double Overhead Walks

Constant work for 20 minutes.

"I grow more intense as I age." -Florida Scott-Maxwell

Tuesday, October 21, 2008

Strength Part One

Wednesday WOD

Single Leg Deadlift 5/5
Box Jumps 10
Press 5/5
Ring Rows 10 (as parallel to the ground as possible)

Constant work for 20 minutes.

Monday, October 20, 2008

Try This Mish Mosh

Tuesday WOD

3 Rounds of...

50 Squats
40 Jumping Pull Ups
30 Sit Ups
20/20 Walking Lunges
10 Pull Ups
5 Bright Star Jumps

"He who follows a shadow will seldom lead." -Unknown


Sunday, October 19, 2008

Grab One of Each

Push Press Right
Push Press Left
High Pull Right
High Pull Left
Swings Right
Swings Left

30 sec each, 5 rounds

Flutter Kicks
Side Plank
Side Plank

30 sec each, 3 rounds

There is one week left before the Juvenile Diabetes Walk at the Art Museum Steps on Sunday, October 26th at 10am. It's a 3 mile course that can be walked, run, or lunged. Hope to see you there, sign up or donate here!

Friday, October 17, 2008

Saturdays Are Always Sweet

As many rounds as possible in 30 minutes

20 Sandbag Bearhug Squats
10 Stability Ball Push Ups
10/10 Single Leg Rows
10/10 Overhead Squats
600m Run

Thursday, October 16, 2008

Friday WOD

60 seconds at each movement

KB High Pulls
Step Ups
Slam Ball
Broad Jumps
T Stabilization Push Ups
Push Presses

4 Rounds

"True friendship is a plant of slow growth, and must undergo and withstand the shocks of adversity before it is entitled to the appellation." - George Washington

Wednesday, October 15, 2008

Fiscal Fitness

Thursday WOD


Walking Lunges (per leg)
Jumping Pull Ups
Sit Ups
Push Ups
Hanging Straight Leg Raises
Lateral Broad Jumps

Tuesday, October 14, 2008

Help us support JDRF!

CrossFit Philly will be taking part in the 2008 JDRF Walk to Cure Diabetes on October 26th at the Art Museum in Philadelphia. Join our team and be a part of the cure. Simply register as part of our team and help us raise money for the Juvenile Diabetes Research Foundation.

Join the team or help us raise funds, click here.

It's a family event, bring the kids, bring the dogs, and have some fun. We'll have a tug of war station set up and some workout stations as well.

Wednesday WOD

4 Rounds of...

Wall Ball
DB Snatches
Upper Body Step Ups
Band Rows

1 minute of each, rest 1 minute between rounds

4 Rounds of...

Static Bent Arm Holds on the Rings
Elbow Stabilization

30 seconds of each, rest 1 minute between rounds

Monday, October 13, 2008

Actions are Louder than Words

Here's Alexa, Amanda and Eric's daughter. One day she stopped playing and said, "I have to go to my workout now." Before her mom knew it Alexa had emerged from her room in her bathing suit and sneakers with the kid friendly iPod and asked for something she could, "jump up on, and then step down from." Alexa had watched her mom, Amanda do box jumps at CFP and it stuck.

Our children tend to follow in our footsteps. They're intrigued by what their parents are doing, and when they have the chance to watch you, they will often mimic your actions. So in an effort to keep our newest generation healthy and active, show your children what you are capable of and they will likely follow in your footsteps.

Tuesday WOD

As many rounds as possible with good form in 30 minutes

5 Pull Ups
10/10 Bulgarian Split Squats
10 Contra Lateral Push Ups
10 High Pulls
10 Box Jumps

Sunday, October 12, 2008

A Little Bit of Paradise...

Your paradise is what you dream...

Monday WOD

3/3 Presses
5 DLs

20 Ring Rows
20 Swings

7 Rounds of good form

"If you greatly desire someting, have the guts to stake everything on obtaining it." -Brendan Francis

Thursday, October 09, 2008

Smiles Please

Our workouts are hard but also very FUN!

Friday WOD

5 Rounds of...

5 Single Arm Deadlifts
10 Pull Ups
15 Contralateral Push Ups
20 Hand to Hand Swings
25 Single Leg Hip Bridges

"Persons are judged to be great because of the positive qualities they possess, not because of the absence of faults." -Unknown

"We can never judge the lives of others, because each person knows only their own pain and renunciation. It's one thing to feel that you are on the right path, but it's another to think that yours is the only path." -Paulo Coelho

Wednesday, October 08, 2008

I know, I know

Even Bella misses summer days spent lounging by the pool.

Thursday WOD

5-10-15-20-15-10-5 reps of...

Box Jumps
Single Arm Push Presses (per side)
Jumping Pull Ups
Sit Ups
Single Leg Reaches (per side)


Tuesday, October 07, 2008

A Twist

1B)Jump Squats
1C)Alternating Reverse Lunges
1D)Deep In and Outs

30 sec each drill, 4 rounds

2A)Hanging Knee Raises/Knees to Elbows
2B)T Stabilizaion Push Ups
2C)Straight Arm Plank

30 sec each drill, 4 rounds

Alternate sets of movements.

Monday, October 06, 2008

The Human Rocket Strikes PA

Amazing views? Imagine running through these boulder fields at some point along a 24.9 mile trail run in Central PA, a megatransect to be exact. Well, Susannah made her way back to PA for a few days to take part in this absolutely insane event. The Great One also participated in this insanity (for the second year in a row.)

Susannah placed first in her age group, and 35th over all, there were 450 people. Her time for these 24.9 miles over boulder fields, rolling hills, mountains and such was 5 hours and 48 minutes. The Great One also finished strong, strolling leisurely accross the finish line at 7 hours and 24 minutes, of course someone had to stop and take the photos.

Nice work ladies, a fantabulous performance and much respect.

Tuesday WOD

Ring Rows
Two Handed KB High Pulls
Horizontal Flutter Kicks
Upper Body Step Ups
Jumping Lunges
Dbl Push Presses

Round 1 = 30 seconds at each movement with 30 sec rest between rounds
Round 2 = 45 seconds at each movement with 45 sec rest between rounds
Round 3 = 60 seconds at each movement with 60 sec rest between rounds
Round 4 = 45 seconds at each movement with 45 sec rest between rounds
Round 5 = 30 seconds at each movement with 30 sec rest between rounds

"If you're dog is overweight, You aren't getting enough exercise." -Anonymous

Fall Is Upon Us, Brrr

This one will warm you up...

Every minute on the minute for 10 minutes

5/5 Snatches
10 Box Jumps

Rest 4 minutes

Every minute on the minute for 10 minutes

15 Swings
10 Push Ups

Friday, October 03, 2008

Saturdays are so Sweet!

10 Pull Ups
20 Squats
30 KB High Pulls
600m Run

As many round as possible in 30 minutes.

Thursday, October 02, 2008

Tough One Today!

Friday WOD

20/20 Single Leg Broad Jumps
20/20 DB Thrusters
20/20 Weighted Bulgarian Split Squats
20/20 DB High Pulls
20/20 Step Ups
20/20 KB Swings
20/20 MB Push Ups
20/20 Racked Walking Lunges
20/20 Push Presses

"Real success is finding your lifework in the work that you love." -David McCullough

Wednesday, October 01, 2008

Thank You for Your Support!

We're through the first part of the zoning phase for the new space. Big thanks to Monica, Johnnie, Erica, Devorah, and Amanda for coming to the local zoning meeting, we appreciate your support!! Next step is the Philadelphia Zoning Board in November.

Thursday WOD

30 sec each of...

MB Jump Shrugs
Push Ups
MB Overhead Reverse Lunges

5 Rounds


60 sec each of...

Hand to Hand KB Swings
8 Count Body Builders
Mountain Climbers

4 Rounds


30 sec each of

Sit Ups
One arm straight arm plank right
One arm straight arm plank left

"You choose your destiny, it is not choosen for you." -Anonymous

A bit about shrinkage! Part-1

Sports recovery comes up quite a bit in our coversations at Crossfit Philly. Now, I use the term sports recovery because I consider each and every person we work with to be an athlete.

An athlete is anyone that is trained in strength,endurance or flexibility. Which our community has covered quite well.

So all this week and some of next I'm going to give you my tops picks for speeding up the reovery process.

Ready? Let's get started...

Take at least one Contrast Shower/bathing.

A Contrast Shower consist of alternating periods of cold (as cold as you can stand!) and hot water. Contrast Showers increase recovery by increasing blood flow to working muscles and speeds up the removal of metabolic by-products associated with intense training.

The best time for a Contrast Shower is within 30 minutes post training. Be sure to begin and end with cold and with 3-4 alternations per shower.

In case you’re wondering …. Here’s why this works. Cold water is a vaso-constrictor which simply means that it closes your veins and sends the blood elsewhere, namely internal organs. Along with that blood is metabolic by-products associated with intense training. Now, heat is a vaso-dilator which simply means that it opens the veins and allows fresh blood to rush back into your muscles bringing with it nutrients and fresh oxygen.