Tuesday, February 24, 2009

The Sorinex Stands the Test

5 Pull Ups
5/5 Snatches
5 Deadlifts
5/5 Threaded Lunges

10 Rounds

Listen to us on gtown radio next Wednesday night with Doc D. Details to follow.

Monday, February 23, 2009

Good Stuff

1) 30 seconds of each...

DB High Pulls Left
DB High Pulls Right
Front Squat Left
Front Squat Right

30 seconds of rest, 5 Rounds

2) 30 seconds of each...

Band Rows
Jumping Pull Ups

30 seconds rest, 5 Rounds

3) 60 seconds of each...

Get Up Sit Up Left
Get Up Sit Up Right
Elbow Plank

60 seconds rest, 5 rounds

Sunday, February 22, 2009

Quick Feet

After the warm up...

Agility Drills for 10 minutes


20 Alternating Presses
20 Sit Ups
20 Horizontal Flutter Kicks
20 Contralateral Push Ups

3 Rounds

Saturday, February 21, 2009

Superb Saturdays

Jeff didn't feel quite taxed for his 800m farmers walk with the TP and PVC so he topped it off with about 120lbs of weight vests.

3 Rounds of...

Single Leg Reaches 60 sec L/R
Plank Push Ups 60 sec
Straight Arm Side Plank 60 sec L/R


4 Rounds of...

24 Squats
24 Jump Squats
24 Reverse Lunges
24 Jumping Lunges

Rest adequately between rounds.

Thursday, February 19, 2009

Get Ready for Gavin

JCB carries Gavin. When it warms up be ready to take Gavin for a few walks.

Pull Ups 3-5 reps depending on your strength
Front Squat 5L / 5R
Renegade Rows 5L / 5R
Lateral Lunges 10L / 10R

10 Rounds

Wednesday, February 18, 2009

Burpees & Inch Worms!!

Mike, Dan, and Brooks

Thursday Workout

Burpee (No Push Up) - 45
Inch Worm (with Push Ups) - 30
Deep In and Outs - 45
Push Press - 30/30

2 Rounds


Tuesday, February 17, 2009

Should be fun!

Dan (60ft of 2in rope), Nick (80lb sandbag), and Sam (40lb slosh pipe) on moving day...about 800m from door to door.

5 Rounds of...

Sots Presses L/R

30 sec of each

then 7 Rounds of...

Suitcase Deadlift 3/3
Supermans 10
Snatch 5/5

Extra credit...squat the slosh pipe for 60 seconds.

Monday, February 16, 2009


50 reps of each...

Mountain Climbers
Jumping Pull Ups
KB High Pulls
T Stabilization Push Up
Band Rows
MB Thrusters
Lateral Cone Jumps

Sunday, February 15, 2009

Your New Home...

Fitness Room

Brazilian Jiu-Jitsu Room

First workout in the new space...

4 Rounds of...

KB Hand to Hand Swings
Box Jumps
Agility Rings
Push Presses
Single Leg Hip Bridges
Reverse Lunges

1 minute of each.

Work on dips.

Thanks again to everyone that helped with the move and set up this weekend, as well as those who helped with the renovations in the weeks leading up to this. We hope you enjoy it as much as we will.

Friday, February 13, 2009

Options for the Sorinex... Which one to choose? Plenty of pull up bars, dip stations, and more!

Almost matted. (If that's even a word.)

Saturday Morning Workout

As stated early this week...

800m Farmer's Walk
800m Run

As many rounds as you can do in 45 minutes, as many rounds as you'd like to do, or continuous work until all the work is complete. 8am/9am until everything is from 7224 to 7112.

This is a freebie workout.

Thursday, February 12, 2009

Our Last Workout at Our First Home

Started placing the mats today, the rest go in tomorrow, and we build the Sorinex.

Friday WOD (the last official workout at our original location.)

When writing today's workout, we wondered if it should be terribly difficult to honor the past three years, or should we make it easy to ensure we have help on Saturday morning. Well we didn't want to disappoint you, so we went with terribly difficult.


Double Push Press
Double Front Squat
Hanging Straight Leg Raises
Mountain Climbers (per leg)
Kettlebell Swings
Jumping Lunges

Enjoy, thank you, and we'll see you at the new space on Monday morning!

7112 Germantown Avenue
Philadelphia, PA 19119

Wednesday, February 11, 2009

Strength In Numbers

Single Arm Sumo Deadlift 5/5
Single Leg Reach 15/15
Weighted Sit Ups 15
Pull Ups 5

10 Rounds

Focus on form.

Mr. Clean

50 Med Ball Cleans
100 Ring Rows
50 Jump Squats
100 Push Ups
50 Walking Lunges

Monday, February 09, 2009

Eric does high pulls with the 5 gallon bucket of paint inbetween cutting in.

Tuesday WOD

6 Rounds, 30 seconds each of...

Push Press Left
Front Squat Left
Overhead Hold Left
Push Press Right
Front Squat Right
Overhead Hold Right

Then 3 Rounds of...

15 Knees to Elbows
30 Horizontal Flutter Kicks
15 Hand Walk Outs

Sunday, February 08, 2009

One Week Left!

Ward, Eric, Noah, Brooks, Mia, Peter, Mom, and Dad thank you for your help this weekend!

After the Warm-Up

Agility Ladder Drills - 10 minutes

4 Rounds of...

30 Light KB Swings
30 Squats
30 Sit Ups
30 Jumping Pull Ups

Friday, February 06, 2009

Second to Last Saturday!

It's our second to last Saturday at our original location, enjoy todays workout! Next Saturday's workout will be informal and consist of lots of farmer's walks, 800m runs, lifting heavy stuff, and lots more farmer's walks. (Meaning we're moving, and if you'd like to help that'd be awesome.) Also if you're helping with painting and odds-n-ends tomorrow, we'll be there at noon.

You have 3 minutes to complete the following...

KB or DB Snatch 5/5
2 Handed High Pull 10
Burpee 15
Pledge Push Up 10

If you finish in 2 minutes you have 1 minute of rest. If you do not finish start over at the top.

Thursday, February 05, 2009

Wear your RED today.

30 seconds each of...

Double Kettlebell Swings
Weighted Reverse Lunges
Farmers Walk

5 Rounds

30 seconds each of...

Double Push Press
Renegade Rows
Push Ups

5 Rounds

60 seconds of each...

Wall Sit

5 Rounds

Wednesday, February 04, 2009

Sneak Preview

A little update on the new gym... The fitness room has been painted, the new lights have been installed, and new windows are on their way. We have a few minor things to do in here and will then start moving equipment in. The BJJ room is a day away from being ready to be painted.

Thursday WOD

Bodyweight Bliss

50 Squats
40 Sit Ups
30 Burpees with Push Ups
20 Pull Ups
10 Lateral Broad Jumps (10 in each direction)
20 Pull Ups
30 Plank Push Ups
40 Jump Squats
50 Hanging Knee Raises

Wear red on Friday to support the American Heart Association Go Red for Women.

Tuesday, February 03, 2009

No Snow Days Here

Wednesday Workout...

Sandbag BearHug Reverse Lunges
Wall Ball
Single Leg Reaches
Kettlebell Swings
Double DB Push Presses

5 minutes of each for 5 Rounds

Finish off with 4 rounds of 30 seconds of static bent arm holds on the rings or pull up bars.


Monday, February 02, 2009

Heavy and High

Dan does mat jumps, about 40-42 inches or so.

10 Rounds at your own pace...

5/5 Deadlifts
5 Box Jumps
5/5 Presses
10 Ring Rows

Use aprox 25-30% BWT for deadlifts.
Use aprox 20% BWT for presses.
Use a box that is aprox knee height for box jumps.
Get as parallel to the ground as possible on the ring rows.

Focus on strength and form.

Sunday, February 01, 2009

To the Abyss?

Bottom to Bottom Tabata Squats

Stealing this from our friends Erik and Lauri from Crossfit San Elijo

This is only part of their WOD called "To the Abyss and Back."

Ascending and Descending Ladder of 2 Duets:


Squats/Jumping Pullups


30 lateral Cone Jumps btween rounds.

Friday, January 30, 2009

Should be Fun

50 Kettlebell Swings
50 Lateral Cone Jumps

8 Rounds of:

Renegade Rows 5R/L
Ring Rows 10
Jumping Pull-ups 20
Slam Ball 5

50 Kettlebell Swings
50 Lateral Cone Jumps

Thursday, January 29, 2009

Not So Hard Today...Maybe

1 minute of each...

MB Thrusters
MB OH Reverse Lunges
MB Weighted Sit Ups
MB Single Leg Hip Bridges (30sec/30sec)

4 Rounds


30 seconds of each...

Jumping Lunges
Lateral Lunges Left
Lateral Lunges Right
Spider Lunges

4 Rounds

It looks like the projected move date to the new location will be Monday, February 16, 2009. Here's some advance notice that the Saturday Class on the 14th might be canceled in order to move all of the equipment.

Wednesday, January 28, 2009


50 Kettlebell Swings
50 Deep In & Outs
50 Supermans
50 Jumping Pull-ups
50 Burpees

25 Kettlebell Swings
25 Deep In & Outs
25 Supermans
25 Jumping Pull-ups
25 Burpees

Pam hates when I do this but I feel that's it is very important:

Non-Painstorm **Kettlebell Hell** at 8pm.

Tuesday, January 27, 2009

Beach Workouts

5 Rounds of:

10 DBL Dumbbell Thruster
10 Ring Rows

5 Rounds of:

25 Sit-ups
25 Flutter Kicks
20 Contra-lateral Push-ups

Monday, January 26, 2009

Sweet Little One

Should we do this tomorrow?

1) 50 Step Ups with Hop

2) 6 Rounds

10 KB Swings

15 Jumping Pull Ups

3) 6 Rounds

8 Half Get Ups L/R

5 Renegade Rows with Push Up

4) 50 Step Ups with Hop

Sunday, January 25, 2009

Reverse ? Inverse ?

4 rounds of:

12 Spider lunges
10 Squat Jumps
5 Kettlebell Deadlifts

4 rounds of:

5 DB Overhead Presses
10 DB Push Presses
15 Push-ups

4 rounds of:

5 Kettlebell Deadlifts
10 Squat Jumps
12 Spider lunges

4 rounds of:

15 Push-ups
10 DB Push Presses
5 DB Overhead Presses

Friday, January 23, 2009

Wishing for spring!

5 rounds

6 KB Deadlifts

10 JumpSquats

6 Spider Lunges L/R

3 Rounds

10 Slashers L/R

10 Hand Walk-Out Push Ups

3 Rounds

10 Highpulls L/R
10 Weighted Lunges LR

Thursday, January 22, 2009

Where've you been buddy?

Here's a pretty good article on fitness myths: Fitness Myths Busted

Friday's WOD:

Kettlebell Swings 10R/10L
Kettlebell Step-ups 10R/10L (Goblet Grip)
Kettlebell Palm Press 10R/10L
Kettlebell Front Squats 10R/10L (Rack Position)

4 Rounds for time.

Wednesday, January 21, 2009

10 Rounds

10 Rounds of:

5 Pull-ups
10 Burpees
15 Weighted Sit-ups


10 Minutes of Intense Agility Ladder Drills.

Tuesday, January 20, 2009

Interesting Blend

Lateral Box Jumps
1-arm Kettlebell Swing
Double Dumbbell Thruster
Single Leg Reach
Split Squat

4 x 5 minute rounds.

Monday, January 19, 2009

Back to Back

1A) Kettlebell Deadlift 10 x 5/5
1B) Ring Rows 10 x 10

2A)Renegade Rows 10 x 5/5
2B)Jumping Pull-ups 10 x 10

3A)Sit-ups 3 x 25
3B)Walk-out Push-ups 3 x10

Sunday, January 18, 2009

One-arm work.

Dumbbell Overhead Reverse Lunge
Dumbbell Thrusters
Kettlebell Swings
Incline Push-up

5 x 4 minute rounds. All drills performed for 30 seconds per side. All drills performed on one side before switching.

Friday, January 16, 2009

Sufferin' on Saturdays

From Sam and Doc D

50 Sit-ups
50 Flutter Kicks
50 Tuck Jumps
50 Burpees
50 Supermans
50 Jumping Pull-ups
50 DB Push Presses
50 Tuck Jumps ...Yes again!

Thursday, January 15, 2009

Little Taste of Fight Training

5 x 5 minute rounds of:

Agility ladder
Dumbbell Snatches 30/30
1-arm Kettlebell Swings 30/30
Reverse Lunge w/hop 30/30
T-stability Push-ups

If anyone is interested in possibly going to the CrossFit Games in July this year, the Mid Atlnatic qualifier for the event is Saturday, April 25th in Virginia.

Since there was no officially posted Painstorm workout, we'll do a Non-Painstorm this month on January 29th.

Wednesday, January 14, 2009


50 Box Jumps
50 Kettlebell Swings
50 Sit-ups
50 Reverse Lunges
50 Ring Rows
50 Supermans
20R/25L 1-Leg Bridges
50 Flutter Kicks
50 Contra-Lateral Push-ups
50 Lateral Cone Jumps

Tuesday, January 13, 2009

Willy Wonka

Ahhh, tuck jumps!

5 DB Presses
5 DB Push Presses
5 DB Thrusters
15 Jumping Pull-ups

5 Rounds

6 DB Front Squats
12 Jumping Lunges
24 Deep In & Outs

5 Rounds

Hanging Knee Raises- 3 x 15

Monday, January 12, 2009

Tuesday 's Training

1A) 5 x 5R/5L Weigted Step-ups
1B) 1-arm Rows 5 x 10R/10L

2A) 5 x 10R/10L Lateral Lunges
2B) 5 x 10 Kettlebell Swings (The low rep count means you can swing heavier kettlebells!)

3A) 3 X 25 Sit-ups
3B) 3 x 25 Supermans
3C) 3 x 12R/12L Single Leg Bridges

Sunday, January 11, 2009

Give your legs a break

Main Room, Demo work is complete, new duct work, found more windows. Need to get all the stuff out, powerwash, paint in and out, move equiptment, and workout.

Jiu-Jitsu Room, Drywall almost all up, taping in progress. Lights, paint, and mats to go.

Thank you to Sally, Ward, Karen, and Dan for their help today!

12 Pull-ups
12 Contra-Lateral Push-ups
12 Ring Rows
12 Overhead Dumbbell PRESSES.

10 Pull-ups
10 Contra-Lateral Push-ups
10 Ring Rows
10 Overhead Dumbbell PRESSES.

8 Pull-ups
8 Contra-Lateral Push-ups
8 Ring Rows
8 Overhead Dumbbell PRESSES.

6 Pull-ups
6 Contra-Lateral Push-ups
6 Ring Rows
6 Overhead Dumbbell PRESSES.

4 Pull-ups
4 Contra-Lateral Push-ups
4 Ring Rows
4 Overhead Dumbbell PRESSES.

2 Pull-ups
2 Contra-Lateral Push-ups
2 Ring Rows
2 Overhead Dumbbell PRESSES.

Friday, January 09, 2009

A tough for our Weekend Warriors

10 DB Snatches R/L (20 total)
20 Kettlebell Swings
20 Straight Leg Raises
10 Hindu Push-ups

9 DB Snatches R/L (18 total)
18 Kettlebell Swings
18 Straight Leg Raises
9 Hindu Push-ups

8 DB Snatches R/L (16 total)
16 Kettlebell Swings
16 Straight Leg Raises
8 Hindu Push-ups

7 DB Snatches R/L (14 total)
14 Kettlebell Swings
14 Straight Leg Raises
7 Hindu Push-ups

6 DB Snatches R/L (12 total)
12 Kettlebell Swings
12 Straight Leg Raises
6 Hindu Push-ups..............................

Snatches and Puh-ups go down by 1 rep while swings and Leg Raises go down by 2 until you reach:

1 DB Snatches R/L (2 total)
2 Kettlebell Swings
2 Straight Leg Raises
1 Hindu Push-up

Thursday, January 08, 2009

Fun Friday

The Kids Korner...Future Kettlebell & Jiu-Jitsu Athletes

30 Sit-ups
30 Flutter Kicks
30 Box Jumps
30 DB overhead Walking Lunges 15R/15L

4 Rounds.

Wednesday, January 07, 2009

Til Tuesday

Lateral Cone Jumps
1-arm kettlebell swings
Single-Leg Reaches
Reverse Lunges w/hop

1 minute at each drill, 30 seconds per side on uni-lateral work.

4 rounds.

Dumbbell See-Saw Presses
Kettlebell High Pulls
kettlebell Goblet Squats

1 minute at each drill.

3 rounds.

Tuesday, January 06, 2009

Fullbody Fat Blaster

5 Rounds of:

10 Dumbbell Snatches R/L
10 Kettlebell Swings
10 Dumbbell Push Presses
10 Spiderman Push-ups

Doc D is starting a 30 day Paleo Diet Challenge. If you're interested in participating for the next 30 days listen to his radio show tonight.




Check it out, could be a great way to kickstart those '09 resolutions.

Monday, January 05, 2009

This might take a while

25 sit-ups
25 burpees
10 hindu push-ups
20 ring rows
30 jumping pull-ups
40 Box jumps/or squat jumps
50 in & outs
40 Box jumps/or squat jumps
30 jumping pul-ups
20 ring rows
10 hindu push-ups
25 sit-ups
25 burpees

Sunday, January 04, 2009

Things are changin' for the better.

A little update on the new space...more for tomorrow.

All new lighting fixtures.

New HVAC and Water Heater!

Uncovered some more windows!

No more shelves...Thanks Brooks.

Dynamic warm-up and joint mobility.

Agility rings
Step-ups w/ Reverse Lunge
Kettlebell Swings
Single-leg Bridges

4 - 4 minutes rounds.

Friday, January 02, 2009

Sexy Backs in 2009!

Since we didn't get to do ring rows on Friday we're doing them today. Sexy backs in 2009!

30 Rings Rows
10 DB See-Saw Presses
30 Med-Ball Cleans
10 DB Push Presses
30 Sit-ups
10 Walk-out Push-ups

4 Rounds for time:

Thursday, January 01, 2009

Happy New Year

Bottom to Bottom Tabata Squats

Rest 2 minutes

5 Rounds of...

Ring Rows
MB Thrusters
Step Ups
KB High Pulls