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


Jay Mills said...

Are upper body step ups are hand walking onto a box?

Static bent arm holds = top of pull up?

Elbow stabilization = ?

Planks are on the floor & not the rings...I hope.

Pamela MacElree said...

Yes on all accounts.

Elbow Stab = plank position, rotate to the left keeping the elbow bent, back to plank position, rotate to the right. Very similar to the T Stabilization push ups except your on your elbows and not doing a push up.

Sam L said...

Good workout this AM Pamela.

Tomorrow will be the real test. That test being the ability for me to wake up after watching the Phils advance to the WORLD SERIES!!!!

Pamela MacElree said...

Sam, What time would you like your wake up call?

RhinoChiroCenter said...

Sam, are you doing the evening PAINSTORM?

Brooks A said...


Take all that green out of your avatar and it looks like a white flag.

Go Phils!

Sam L said...

Pam-- No wake up call needed.

Rhino-- No. Tough to do evenings. Traffic from Old City would be brutal at that time.

Brooks-- World Series Bound!

Everyone else-- Leave me alone.

Pamela MacElree said...

Can I get a head count for Painstorm tomorrow night? (Thursday at 8pm)

Doc D, you know you want to.

Erica said...

I'll be there, Pam.

RhinoChiroCenter said...

Damien = in

Pamela MacElree said...

Woowhoo, it might be the largest Painstorm showing yet.

Kate (yes you're coming)

Any others, let me know or show up.