CrossFit Philly

Please Visit Us At Our New Site

2009-02-25T23:23:00.001-05:00

We will continue to provide you with best over at Urban Athlete

www.urbanathlete.tv

The Sorinex Stands the Test

2009-02-24T22:09:00.002-05:00

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.

Good Stuff

2009-02-23T22:49:00.003-05:00

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

Quick Feet

2009-02-22T21:57:00.003-05:00

After the warm up...

Agility Drills for 10 minutes

then...

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

3 Rounds

Superb Saturdays

2009-02-21T00:01:00.002-05:00

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

Rest

4 Rounds of...

24 Squats
24 Jump Squats
24 Reverse Lunges
24 Jumping Lunges

Rest adequately between rounds.

Get Ready for Gavin

2009-02-19T22:57:00.003-05:00

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

Burpees & Inch Worms!!

2009-02-18T21:00:00.002-05:00

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

Enjoy!

Should be fun!

2009-02-17T20:21:00.002-05:00

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
Plank

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.

Chaos

2009-02-16T20:31:00.005-05:00

50 reps of each...

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

Your New Home...

2009-02-15T21:23:00.008-05:00

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.

2009-02-13T23:16:00.002-05:00

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.

Our Last Workout at Our First Home

2009-02-12T20:34:00.002-05:00

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.

5,10,15,20,25,20,15,10,5

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
Rear
Philadelphia, PA 19119

Strength In Numbers

2009-02-11T21:59:00.001-05:00

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

2009-02-11T05:59:00.002-05:00

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

2009-02-09T20:11:00.002-05:00

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

One Week Left!

2009-02-08T23:21:00.002-05:00

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

Second to Last Saturday!

2009-02-06T09:25:00.004-05:00

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.

Wear your RED today.

2009-02-05T23:35:00.002-05:00

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
Plank

5 Rounds

Sneak Preview

2009-02-04T22:33:00.002-05:00

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.

No Snow Days Here

2009-02-03T23:05:00.004-05:00

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.

HELP US TO MAKE YOUR NEW HOME FIT YOUR SCHEDULE. PLEASE CLICK ON THE SURVEY LINK ON THE RIGHT SIDE OF THE PAGE.

Heavy and High

2009-02-02T22:36:00.002-05:00

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.

To the Abyss?

2009-02-01T19:12:00.002-05:00

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:

HiPulls/Pushups

Squats/Jumping Pullups

2/20
4/18
6/16
8/14
10/12
12/10
14/8
16/6
18/4
20/2

30 lateral Cone Jumps btween rounds.

Should be Fun

2009-01-30T16:56:00.005-05:00

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

Not So Hard Today...Maybe

2009-01-29T21:51:00.003-05:00

1 minute of each...

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

4 Rounds

then

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.

50/25

2009-01-28T14:37:00.007-05:00

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.

Beach Workouts

2009-01-27T16:06:00.004-05:00

5 Rounds of:

10 DBL Dumbbell Thruster
10 Ring Rows

5 Rounds of:

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

Sweet Little One

2009-01-26T19:45:00.001-05:00

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

Reverse ? Inverse ?

2009-01-25T19:09:00.005-05:00

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

Wishing for spring!

2009-01-23T18:16:00.002-05:00

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

Where've you been buddy?

2009-01-22T19:34:00.002-05:00

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.

10 Rounds

2009-01-21T20:34:00.002-05:00

10 Rounds of:

5 Pull-ups
10 Burpees
15 Weighted Sit-ups

Then:

10 Minutes of Intense Agility Ladder Drills.

Interesting Blend

2009-01-20T17:40:00.002-05:00

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

4 x 5 minute rounds.

Back to Back

2009-01-19T17:23:00.002-05:00

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

One-arm work.

2009-01-18T16:43:00.003-05:00

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.

Sufferin' on Saturdays

2009-01-16T17:01:00.002-05:00

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!

Little Taste of Fight Training

2009-01-15T20:25:00.003-05:00

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.

Filthy

2009-01-14T18:48:00.002-05:00

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

Willy Wonka

2009-01-13T19:56:00.003-05:00

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

Tuesday 's Training

2009-01-12T19:30:00.004-05:00

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

Give your legs a break

2009-01-11T17:04:00.005-05:00

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.

A tough for our Weekend Warriors

2009-01-09T16:36:00.004-05:00

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

Fun Friday

2009-01-08T19:59:00.003-05:00

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.

Til Tuesday

2009-01-07T19:26:00.004-05:00

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.

Fullbody Fat Blaster

2009-01-06T21:00:00.003-05:00

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.

www.gtownradio.com

or

www.rhinohealth.blogspot.com

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

This might take a while

2009-01-05T18:44:00.004-05:00

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

Things are changin' for the better.

2009-01-04T17:15:00.003-05:00

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.

Sexy Backs in 2009!

2009-01-02T20:24:00.002-05:00

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:

Happy New Year

2009-01-01T21:44:00.001-05:00

Bottom to Bottom Tabata Squats

Rest 2 minutes

5 Rounds of...

Ring Rows
MB Thrusters
Step Ups
KB High Pulls

Have A Safe and Happy New Year

2008-12-30T23:55:00.002-05:00

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?!?

2008-12-30T05:41:00.002-05:00

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

Mondat Morning...

2008-12-28T21:58:00.001-05:00

Box Jumps
KB Swings
Push Ups
Jumping Pull Ups

30 reps of each for 4 rounds.

Get Prepared for the New Year

2008-12-26T18:42:00.002-05:00

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

60 Seconds of each for 4 Rounds.

Twas the workout before feasting...

2008-12-23T23:00:00.002-05:00

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

12 Days Workout hits us again

2008-12-22T22:34:00.002-05:00

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!

2008-12-22T06:07:00.003-05:00

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.

Rest.

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

4 Rounds of 4 minutes.

Saturday

2008-12-20T11:48:00.000-05:00

5 Rounds of...

Dbl DB Thrusters
Ring Rows
KB Swings
MB Push Ups

60 seconds of each movement

Ready for Friday??

2008-12-18T23:46:00.003-05:00

10-20-30-20-10

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

New Space Update

2008-12-17T16:32:00.001-05:00

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
Planks

60 seconds of each movement. 4 Rounds.

With A Partner

2008-12-17T05:23:00.000-05:00

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.

2008-12-15T17:22:00.000-05:00

Tuesday Workout

3 Rounds

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

Enjoy.

Monday

2008-12-14T22:44:00.000-05:00

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."

Video Footage

2008-12-12T20:59:00.000-05:00

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

Ahhh...Friday

2008-12-12T05:42:00.002-05:00

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

20% BW

2008-12-10T23:04:00.000-05:00

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.

BW Workout

2008-12-09T23:02:00.000-05:00

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

Enjoy!

Consistant Power Output

2008-12-08T21:25:00.000-05:00

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.

2008-12-07T19:44:00.000-05:00

Nick

Lance

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

Jason

Pamela

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

then...

3 Rounds

30 Hanging Knee Raises
20 Horizontal Flutter Kicks
10 Push Ups

Lance Armstrong is a Swinger

2008-12-05T19:40:00.002-05:00

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

Read the full article here: Lance Armstrong is a Swinger

Saturday

2008-12-05T08:27:00.001-05:00

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.

Train In Mexico

2008-12-04T22:59:00.000-05:00

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

It's All About The Body

2008-12-03T22:48:00.000-05:00

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...

2008-12-03T06:53:00.000-05:00

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

Mad Guns

2008-12-01T19:18:00.002-05:00

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.

Monday...Monday

2008-11-30T17:18:00.001-05:00

Here's one of the new additions to the new space.

Monday WOD - after a few days of restful eating.

Bottom to Bottom Tabata Squats

1 minute of each...

KB Swings
Burpees
Wall Ball
Lateral Lunges (30/30)
DB High Pulls (30/30)

4 Rounds

Tabata Plank Push Ups

Happy Thanksgiving Everyone!

2008-11-27T12:06:00.001-05:00

Happy Thanksgiving everyone and thanks to those that made it to the Thanksgiving Day workout this morning, the tradition continues.

Monica, Nick, Anthony, Kate, Ward, Greg, Christy, Amanda, Jill, Sally, Sam, Randy, Sean, Emily, Beth, Gun Show Angie, Phil, Bella, Pamela, Katie, Eric, and Rich (behind the camera)

Next year will be in the new space...tradition continued.

It's on it's way

2008-11-26T15:16:00.000-05:00

This is just one of the new toys that we'll have at our new place, "Urban Athlete."

Can't wait to see you guys on this thing. The cool thing about this system is that we can keep expanding it by 4x4 squares.

One goes up...the other comes down

2008-11-25T18:06:00.003-05:00

4 Movements...tough as nails.

50 Kettlebell Swings
10 Box Jumps
40 Kettlebell Swings
20 Box Jumps
30 Kettlebell Swings
30 Box Jumps
20 Kettlebell Swings
40 Box Jumps
10 Kettlebell Swings
50 Box Jumps

5 T-Stability Push-ups
25 Ring Rows
10 T-Stability Push-ups
20 Ring Rows
15 T-Stability Push-ups
15 Ring Rows
20 T-Stability Push-ups
10 Ring Rows
25 T-Stability Push-ups
5 Ring Rows

Here's an amazing article written about Students Run Philly Style, the group of Philadelphia students that Leroy trains and runs with during the Broad Street Run, The Philadelphia Distance Run, and The Philadelphia Marathon. Truly inspiring.

A lil easier

2008-11-24T18:29:00.001-05:00

Tuesday Workout

1A)Pull-ups 10x3
1B)Weighted Step-ups 10x5/5

2A)Stability Ball Hip Extension 4x10
2B)Single Leg Reaches 4x10/10

3A) Single-arm/single-leg row (contra-lateral)3x10/10
3B)Plank Push-ups 3x10

REMINDER: Thanksgiving Day Workout 8am

Good Morning

2008-11-23T08:43:00.001-05:00

Agility Ladder
Step-up w/ hops and reverse lunge
Kettlebell swing
Ring rows
DB See-Saw Press

1 minute at each drill. 5 rounds.

Super-Fantastic Saturdays

2008-11-21T18:19:00.001-05:00

50 Kettlebell Swings
25 Box Jumps
25 Med Ball Cleans
25 Sit-ups
25 Burpees
25 Contra-lateral Push-ups
25 Supermans
25 Jumping Pull-ups
25 Lateral Cone Jumps
25 Broad Jumps
50 Kettlebell Swings

Fantabulous Fridays

2008-11-20T23:06:00.001-05:00

Trying to keep a theme here...

Thanks again to Sam, Rich, and Greg for keeping the place operational while we were away this week. Very much appreciated!

Friday WOD

Practice Pistols and Assisted Pistols for 10 minutes.

60 seconds of each...

Renegade Rows - no push up
Front Squats
Double Push Presses
T Stabilization Push Ups
Weighted Reverse Lunges

Ashley trained with me for several years while in highschool. She trained fulltime in the evening classes over the summer until she moved to Costa Rica. This is just one of the incredible photos she sent me.

I can feel my gut turning just looking at that phto.

Terrific Thursdays

2008-11-17T12:08:00.001-05:00

4 Rounds of:

5 Pull-ups
25 Sit-ups
10 Ring Rows
25 Flutter Kicks
15 Jumping Pull-ups
25 Hnaging Knee Raises

Wicked Wed

2008-11-17T12:06:00.002-05:00

5 Rounds of:
30 KB Swings
30 Box Jumps
10 KB Deadlifts

Rest.

3 Rounds of:
30 KB High Pulls
20 DB Push Presses
10 Push-ups

We're missing half of the people who went to the juvenile diabetes walk, mostly Mr & Mrs Mac, but we know they were there. Pamela thanks everyone again, and is looking forward to the 100 mile bike race in September 2009 for the same cause. Training for those participating in the race will start in the early Spring.

Terrible Tuesdays

2008-11-17T12:04:00.002-05:00

4 Rounds of:

20 Ring Rows
20 Jumping Pull-ups
30 Sit-ups
30 Flutter Kicks
30 Cone Jumps

Monday Morning Madness

2008-11-16T19:05:00.001-05:00

There will be a change in the schedule this week, and it is only for this week, there will be no 6:00pm Elements Class and no 6:30pm Advanced Kettlebell Class on Tuesday, November 18th. The 7:00pm Tuesday evening class IS AS scheduled. We apologize for any inconvience this may cause.

Monday WOD

24 Jumping Lunges
24 Step-ups w/ hop, 12R/12L
24 Reverse Lunges 12R/12L
24 Squats
24 Jump Squats

4 Rounds.

12 DB Overhead Presses
12 DB Push Presses
12 Push-ups
12 Burpees

4 Rounds.

The Process Begins

2008-11-13T20:56:00.001-05:00

Here's your new home. We sincerely want to thank everyone for your loyalty and support. I can't wait until we're in the new space, our options will be much expanded and we're going to have a ton of fun.

1A) Ring Push-ups- 5x10
1B)Renegade Rows- 5x5/5

2A)DB See-Saw Presses 5x5/5
2B)Pull-ups- 5x10

3A)Sit-ups- 4x25
3B) Upperbody Strep-up 4x25

4A)Hanging Knee Raise- 4x20
4B)Scissor Kick- 4x20

Zoning

2008-11-12T17:18:00.002-05:00

APPROVED

Thursday WOD

3/3 Heavy Presses
6/6 Suitcase Deadlifts
3/3 Snatches

10 Rounds

then...

20 Squats
20 Push Ups
20 Deep In & Outs
20 Jumping Pull Ups
20 Lateral Lunges

4 Rounds

See how this Toyota make and model is being compared to a CrossFit workout.

CFPers in other cities.

2008-11-11T10:50:00.002-05:00

Hola Susannah! Pamela met up with the Mini Coop while working in Miami this past weekend.

Agility Ladder
Step-up w/Hop
Lateral Cone Jumps
Kettlebell Goblet Squats
Plank

5 x 5 minute rounds.

Heavy weight

2008-11-11T05:41:00.000-05:00

1A)Pull-up 10x5
1B)DB Front Squat 10x5

2A)Ring Rows 5x10 (feet elevated if possible)
2B)Kettlebell Deadlift 5x5

3A)Weighted Reverse Lunges 4x8
3B)1-arm row 4x8

Happy Birthday to all our Marines

2008-11-09T15:34:00.001-05:00

During the American Revolution, many important political discussions took place in the inns and taverns of Philadelphia, including the founding of the Marine Corps.

A committee of the Continental Congress met at Tun Tavern to draft a resolution calling for two battalions of Marines able to fight for independence at sea and on shore.

The resolution was approved on November 10, 1775, officially forming the Continental Marines.

As the first order of business, Samuel Nicholas became Commandant of the newly formed Marines. Tun Tavern’s owner and popular patriot, Robert Mullan, became his first captain and recruiter. They began gathering support and were ready for action by early 1776.

Each year, the Marine Corps marks November 10th with a celebration of the brave spirit which compelled these men and thousands since to defend our country as United States Marines.

10 Box Jumps
10 Kettlebell Swings
10 DB Push Presses
10 2 Push-up Burpees

20 Box Jumps
20 Kettlebell Swings
20 DB Push Presses
20 2 Push-up Burpees

30 Box Jumps
30 Kettlebell Swings
30 DB Push Presses
30 Burpees

20 Box Jumps
20 Kettlebell Swings
20 DB Push Presses
20 2 Push-up Burpees

10 Box Jumps
10 Kettlebell Swings
10 DB Push Presses
10 2 Push-up Burpees

0600
Jeff- 30:26
Caroline- 31:45
Amanda- 31:40
Jill- 31:55

0900
Mara- 34:26
Jessica- 34:56
Molly- 31:26
Eric- 35:00
Amanda- 35:00
Cindy- 34:40
Beth- 25:09
Jo- 30:49

November PAINSTORM will not feel like this!

2008-11-08T20:43:00.001-05:00

Inquiring minds want to know...

November Painstorm will take place on Thursday, November 20th at 8pm.

We will do the original Painstorm workout which is bodyweight front squats, 1 rep the first minute, 2 reps the second minute, 3 reps the third, etc, until you can't continue, broken sets within the minute are allowed.

I know this will be short for myself, maybe 3 or 4 minutes, assuming not much longer than 10 for others. Since it's short, we'll also do a "You Call It" workout. Each person that shows up for the workout will pick a movement and the number of reps to be completed for that movement. Once the list is compiled we'll run through it.

-Movements are on a first come first serve basis, so if the person before you picked pull ups, you'll need to pick a different movement.
-Rep count per movement is 40.
-In the event more than ten people show up for the workout, any movement beyond the 10th will be completed for 20 reps.
-If unilateral movements are chosen it'll be 40/40 or 20/20.

Filthy Fifty

2008-11-06T15:02:00.001-05:00

Friday WOD

50 Box Jumps
50 Kettlebell Swings
50 Burpees
50 Reverse Lunges
50 Jumping Pull-up
50 Supermans
50 Sit-ups
50 Flutter Kicks
50 Tuck Jumps

2008-11-05T18:02:00.001-05:00

Thursday

5 Overhead Presses (Heavy) Your 5th rep should be barely possible.
10 Push Presses
15 Elevated Push-ups
20 Upper Body Step-ups (each hand must touch box to make one rep)

4 Rounds. Rest.

10 Hanging Knee Raises
20 Sit-ups
30 Hand Walks- out & back in.

2 Rounds.

All The Way From/To Germany

2008-11-04T16:41:00.001-05:00

Nadine and Christian traveled from Berlin to spend the day training with us this past weekend. They are great athletes and we look forward to working with them in Germany in the future.

5/5 Kettlebell Deadlifts (Heavy)
10/10 Racked Step-ups
15/15 Walking Lunges
20/20 Jumping Lunges

2 Rounds.

40 Ring Rows
40 Jumping Pull-ups
30 Ring Rows
30 Jumping Pull-ups
20 Ring Rows
20 Jumping Pull-ups
10 Ring Rows
10 Jumping Pull-ups

Please Read this article that Mara so kindly passed onto us: Stretching the Truth

We've been preaching this for years but very few people are willing to accept the science behind stretching. Personally, I have a discussion about stretching and warm-ups almost daily, often times falling on deaf ears.

Where's Sam?

2008-11-03T16:16:00.002-05:00

Box Jumps
Med-Ball Thrusters
Agility Ladder
Lateral Lunges

5 four(4) minutes rounds.

Back to Tabata's

2008-11-02T18:19:00.000-05:00

Bottom to Bottom Tabata Squats :)

1A) DB See-Saw Presses 10x5 (*5 reps per side)
1B) DB Renegade Rows 10x5 (no push-up)

2A)Rope Rows 5x10
2B)Ring Push-ups 5x10 (Sub med-ball push-ups if needed)

Tabata!!!

2008-10-31T18:32:00.000-05:00

Saturday WOD

Top to Top Tabata Push Ups

5 Rounds of

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

Happy Halloween!

2008-10-30T21:36:00.001-05:00

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

WooWhooo!! Phils Win The World Series

2008-10-29T22:18:00.000-05:00

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)

50-30-10

Squats
Walking Lunges
Sit Ups
MB Thrusters
KB High Pulls

Wednesday WOD

2008-10-28T22:03:00.000-05:00

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