Tuesday, December 30, 2008

Have A Safe and Happy New Year

The outcome of the bet. After much dismay about which team would come out on top, it looks like the Eagles have pulled through one more time.

Brooks faces 150 - 95lb thrusters before the Super Bowl. Get ready for the showdown.

Wednesdat Workout

At the top of every 3 minutes complete the following for a total of 30 minutes.

5/5 Snatches
10 Burpees
15 Swings

If you finish your set in 2 minutes you get 1 minute of rest. Try to use 30% of your bodyweight for snatches and swings. Burpees include a push up and a jump.

Photos Anyone?!?

Tuesdat's Workout

5 Pull Ups
5/5 Pistols (assisted, weighted, partner whatever necessary)
5/5 Renegade Rows
10/10 Single Leg Reaches

10 Rounds

Sunday, December 28, 2008

Mondat Morning...

Box Jumps
KB Swings
Push Ups
Jumping Pull Ups

30 reps of each for 4 rounds.

Friday, December 26, 2008

Get Prepared for the New Year

Kettlebell Swings
Pledge Push Ups
Kettlebell High Pulls
Contralateral Push Ups
Goblet Squats
Jumping Lunges

60 Seconds of each for 4 Rounds.

Tuesday, December 23, 2008

Twas the workout before feasting...

Tough One Today...

50 KB High Pulls
40 Sit Ups
30 Walking Lunges per Leg
20 Supermans
10 Dive Bomber Push Ups
20 Renegade Rows
30 Thrusters
40 Burpees
50 Box Jumps

Monday, December 22, 2008

12 Days Workout hits us again

This past Sunday we saw the 12 Days Workout resurface from last December. Great turnout, good workout, and festive outfits.

Tuesday Workout

3 Rounds

20/20 Snatches
20 Ring Rows
20/20 Front Squats
20 Knees to Elbows

Freakin' freezin!

Kettlebell Swings R/L
Pledge Push-ups R/L
DB Push Presses R/L

30 Seconds each drill. All drills doen on right arm first, then left.


Box Jumps
Reverse Lunges R/L
Single leg Bridges R/L
Deep In & Outs

4 Rounds of 4 minutes.

Saturday, December 20, 2008


5 Rounds of...

Dbl DB Thrusters
Ring Rows
KB Swings
MB Push Ups

60 seconds of each movement

Thursday, December 18, 2008

Ready for Friday??


DB Snatches L/R
Mule Kicks
Lateral Cone Jumps
Push Press L/R

Finish with 600m Run

Holiday Schedule - 2009

12/22 Regular Schedule
12/23 Regular Schedule
12/24 No PM Classes - additional Class at Noon
12/25 Closed
12/26 Closed
12/27 Regular Schedule
12/29 Regular Schedule
12/30 Regular Schedule
12/31 No PM Classes - additional Class at Noon
01/01 Closed
01/02 Regular Schedule
01/03 Regular Schedule

Wednesday, December 17, 2008

New Space Update

If you're still interested in volunteering your time for the new space, we're about to start the work we need your help with. Here's the list of things that need addressed.

1. Frame out a brick wall
2. Acid wash cement floors (both rooms)
3. Drywall jiu-jitsu room walls
4. Minor demo work in main room
5. Paint Prep (both rooms)
6. Paint Paint Paint Paint

Email me or post here the things you'd like to help with or are able to help with. I'll set up some dates and we'll go from there.

Thursday WOD

MB Hip Bridges
Stability Ball Push Ups
Single Leg Reaches
Inch Worms
Ring Rows

60 seconds of each movement. 4 Rounds.

With A Partner

10 Rounds
10 Goblet Squats
5/5 Contralateral Rows

Work with a partner. Partner one performs 10 Goblet Squats then partner two performs 10 Goblet Squats. Partner one performs 10 Push Ups then partner two performs 10 Push Ups. One partner is rests while the other works.

5 Rounds of
5 KB Deadlifts
5/5 Presses

Same work/rest ratio as described above.

Monday, December 15, 2008

Tuesday Workout

3 Rounds

30 Box Jumps
30 KB Swings
30 Walking Lunges
30 Sit Ups
30 Burpees
30 Hanging Knee Raises


Sunday, December 14, 2008


1 minute at each station...

Step Ups with Reverse Lunge
Jumping Pull Ups
MB Thrusters

3 Rounds

Rest 2 minutes, then

1 minutes at each station...

Elevated Push Ups
Band Rows
Single Leg Reaches

3 Rounds

1 minute rest between rounds

"Each day brings the chance to start fresh."

Friday, December 12, 2008

Video Footage

Would have loved to get some more angles on this for you guys to see all that went on during these 20 minute sets. Fantastic work by all. Looks like this will be an annual event, get ready for the next one.

To see the results click here and then click on the IGXXFITPHILLY document

Saturday WOD

10 minute sets, alternate between the two movements for 10 minutes. Complete all the reps of one movement before moving to the next.

1A) Renegade Rows 10/10
1B) Squats 20

Rest 2 minutes

2A) Walk Out Push Ups 10
2B) Lateral Lunges 10/10

Rest 2 minutes

3A) Kettlebell Swings 15
3B) Ring Rows 15


5 Pull Ups
10 T Stabilization Push Ups
10 Racked Step Ups
5 Elevated Rows

As many rounds as possible in 30 minutes.

Reps from December's Painstorm

Brooks - 106 Thrusters 106 Pull Ups
Greg - 83 Thrusters 70 Pull Ups
Kate - 91 Thrusters 84 Pull Ups
Angie - 81 Thrusters 61 Pull Ups
Erica - 67 Thrusters 36 Pull Ups
Pamela - 73 Thrusters 69 Pull Ups

Wednesday, December 10, 2008

20% BW

3L / 3R Presses
5L / 5R Uni-Lateral Rows
5L / 5R Pistols (assisted if necessary, work with a partner if necessary)

12 Rounds

Use atleast 20% of your bodyweight for the presses and rows. Focus on form. For the pistols use a partner or assisted variations.

Tuesday, December 09, 2008

BW Workout

15 minutes of Agility Ladder Drills

3 Rounds of...

Deep In and Outs
Hand Walk Outs with Push Up
Sit Ups
Mountain Climbers
Jumping Lunges


Monday, December 08, 2008

Consistant Power Output

Perform the following every three minutes for 30 minutes...

5 Box Jumps
5/5 Snatches
5/5 Push Presses
10 Jump Squats

Perform all of the reps of each movement with good form every three minutes, for a total of 10 rounds. If you complete the round in 2 minutes you get 1 minute of rest. Try to keep your power output consistant throughout all 10 rounds.

Sunday, December 07, 2008



Greg and LaSaun (technically LaSaun is from DC but we're granting her Philly rights)



Awesome job Philly crew, you guys rocked! Also, great work to the rest of the competitors, thanks for making the drive, we had 13 in all. Official scores to follow soon.

Erica, Kate, and Dawn - thanks for taking the photos
Erica and Dawn - thanks for counting
Sean - thanks for keeping time
Jeniffer, Angelo, Jonah, Deklan, Eric and Katie - thanks for sticking around to check it out
Randy - thanks for helping to organize
Competitors - Excellent efforts!

Thanks to everyone who was there, the turnout was great and the effort was even better. (I hope, hope, hope, I didn't forget anyone, let me know if I did)

Monday WOD

7 Rounds

30 Swings
20 Thrusters
10 Burpees


3 Rounds

30 Hanging Knee Raises
20 Horizontal Flutter Kicks
10 Push Ups

Friday, December 05, 2008

Lance Armstrong is a Swinger

You guys have been ahead of the curve for years now!

Read the full article here: Lance Armstrong is a Swinger


Kettlebell Competition Today - 10am - Participants and spectators welcome.

5 Rounds

60 seconds each movement

-Single Leg Reaches (30/30)
-Hand Walkouts with Push Up
-Lateral Cone Jumps
-Reverse Lunges with a Hop (30/30)
-Band Thrusters

Rest 60 seconds between rounds

Here's a brief video update of the jiu-jitsu room taken Friday afternoon. The main room had contractors working so we'll get an update on that room later in the week. The shower is almost installed, the HVAC is being worked on next week, and the electrician will start soon after.

Thursday, December 04, 2008

Train In Mexico

Looking at getting the Mexico training trip scheduled. The exact location is Akumel. The tentative dates are Jan 22-26, 2009. Airfare and meals would be on your own. Accomodations and training would be an additional cost. Those interested need to email me, pamela AT crossfitphilly.com by December 10th if interested.

Friday WOD

1A) Renegade Rows 10 x 5/5
1B) Double Front Squats 10 x 10

2A) KB Burpee Deadlifts 10 x 5
2B) Elevated Push Ups 10 x 10

Wednesday, December 03, 2008

It's All About The Body

Ryan, Dana, and Joe

Thursday WOD

50 Squats
40 Jumping Pull Ups
30 Sit Ups
20 Eight Count Body Builders
10 Pull Ups
10 Dive Bomber Push Ups
20 Spider Lunge Inch Worms
30 Hanging Sraight Leg Raises
40 Ring Rows
50 Deep In & Outs

Everyone should have a pair...

Wednesday WOD

For 12 minutes work consistantly

10 Box Jumps
5/5 Snatches

Rest 2 minutes

For 12 minutes work consistantly

20 Walking Lunges
5/5 Push Presses

Monday, December 01, 2008

Mad Guns

Rich, what'd you say to Angie?

Tuesday WOD

1A) Pull Ups 10x5
1B) KB Sumo Deadlift 10x5
1C) Band Rows 10x10

2A) Sit Ups 5x20
2B) MB or SB Hip Bridges 5x20
2C) Contralateral Push Ups 5x10

Reminder that the kettlebell competition is this Saturday at 10am. Snatches for 10 minutes followed by long cycle clean & jerks for 10 minutes. If you're interested please let me know before Saturday if you can. See you there.