Looking a Little Too Easy Ladies!

I think you'll be using a heavier kettlebell next time, for these syncronized swings.

WOD
5 Deadlifts
10 Jump Squats
5 Deadlifts
10 Jump Squats
15 Push Ups
5 Deadlifts
10 Jump Squats
15 Push Ups
20 Reverse Lunges
5 Deadlifts
10 Jump Squats
15 Push Ups
20 Reverse Lunges
25 Pull Ups

11/02/06 WOD

Take 5 different weights and line them up in descending order. Starting with the heaviest weight, perform 15 snatches on the left side with all 5 weights. After each set of snatches alternate between 10 burpees and 10 push ups. Perform 15 snatches on the right side with all 5 weights. After each set of snatches alternate between 10 burpees and 10 push ups.

It would look something like this...
28kg 15 snatches left
10 burpees
24kg 15 snatches left
10 push ups
20kg 15 snatches left
10 burpees
16kg 15 snatches left
10 push ups
12kg 15 snatches left
10 burpees

Repeat doing the snatches on your right side.

CFP at the 2006 JDRF Walk

Thanks to everyone who was able to make the walk and everyone who donated!

WOD

20 Swings

20 Cleans

20 Snatches

20 Push Ups

4 Rounds

Dan Gordon's Pull Up/Squat Test

Here it is, Dan's long awaited fitness test at CrossFit Philly. His homework assignment was to prep for 20 pull ups and 500 squats. The pull ups had no time limit but the squats needed to be performed in under 20 minutes.

While Dan fell short of 20 pull ups in a row by only 3, he completed his squats in plenty of time. He even did some burpees in between, finished his last ten with squat jumps, did a few more pull ups and then did a 1 minute plank, all with time to spare. Good work Dan!!

Go here to watch the clip
http://www.youtube.com/watch?v=i-LdglXq7h0

Rest up today to get ready for tomorrow's walk/run and brutal bodyweight workout at the Philadelphia Art Museum, 10am.

Turkish Get-Ups NYC

30 Snatches or High-Pulls 15R/15L
30 PushPresses 15R/15L
30 Reverse Lunges
30 Sit-Ups
30 Swings 15R/15L
30 BWT Squats
30 Push-Ups

3 Rounds for Time. Enjoy the burn.

Sea of Kettlebells

Additions of old and new to our Sea of Kettlebells. While the Kettlebell is not our only tool it is extremely practical for its efficiency and versatility in group workouts. The fluid transisition from one movement to the next with the Kettlebell is rarely seen with any other tool.

WOD

50 Med Ball Slams

25 Burpees

40 Med Ball Slams

20 Burpees

30 Med Ball Slams

15 Burpees

20 Med Ball Slams

10 Burpees

10 Med Ball Slams

5 Burpees

10/25/06 WOD

30 Swings

30 Push Ups

30 Rows

30 Jumping Pull Ups

30 Burpees

3 Rounds

Push Up Variation on Thick Rope

With this push up variation everyone gets a workout, from grip work to core stabilization. Rotate positions for as long as you can last. The people holding the ends of the rope need to brace themselves as to not let the person doing push ups fall.

WOD

3 Rounds for Time

75 Thrusters

50 Snatches

25 Pull Ups

Free Sunday Workout

We're giving you another weekend workout, this time at the Philadelphia Art Museum on Sunday, October 29, 2006. If you want to get in a 3 mile walk or run show up before 10am and help support the Juvenile Diabetes Research Foundation. The workout will immeadiately follow the walk/run. You don't want to miss this one!!

Friends, family, food, fun, free workout, what more can you ask for?

We'll meet at the CrossFit Philly table (the tables are in alphabetical order) before and after the walk/run.

Your Presence is Significant.

Grappler's Quest Weekend

Here's a video of Pamela's match http://www.youtube.com/watch?v=eKj4_lfxIfc

Ever want to try Brazilian Jiu-Jitsu? Ever want to get some self defense skills? Spear Jiu-Jitsu teaches men, women, and children the art of Brazilian Jiu-Jitsu and self defense tactics. For more information or to try a class please contact Noah Spear at nspearhead@yahoo.com.

WOD

40 Snatches

400m Run

20 Push Ups

40 Snatches

800m Run

10 Jump Squats

20 Push Ups

40 Snathces

400m Run

40 Sit Ups

CrossFit Philly In Action

Here are some videos clips of stupid human tricks performed after our JDRF FundRaiser Workout last Sat. Thanks again everyone.

http://www.youtube.com/watch?v=qWHS7DDU7wA

http://www.youtube.com/watch?v=ByR_TCyh4j8

http://www.youtube.com/watch?v=q99IdoxCoAw

Run a slow 5K.

In Memory Of...

Many of you who have attended our weekend workouts may remember Tohm. Tohm was also at our very first group workout over a year ago. He was a very light-hearted person with tons of character. We regretfully announce his passing, and send our thoughts to his family and friends. Rest In Peace Tohm. Thank you for your support.

20 Cleans
Walking Lunge 120ft.
20 Push-ups

3 Rounds.

We're taking it outside!

Thanks again to everyone who has helped out the JDRF, we sincerely appreciate your generousity!

We're taking a weekend workout outside! That's right, on Sunday, October 29th after a nice 3 mile warm up with a walk or run (that again supports the JDRF) we've got a free workout for you.

Sunday, October 29, 2006
Art Museum
Aprox Start Time 11am (right after the walk is over)

Let us know if you're in! This is one workout we need the head count of prior to the workout.

See you there.

Thanks for the Support

We just wanted to say thank you to everyone that supported our fund raising efforts this month to combat childhood diabetes. Todays workout raised over $300. Thanks all.

So nice seeing everyone on a Sat. morning.

Rest Day

Don't laugh, he actually figured out that it was a Barbie bike and refused to ride it. I carried it home for 3 miles.

Group Workout tomorrow morning at 10:00am. Don't be late!

The Filthiest Fifty!

2 Rounds

50 Swings

50 Broad Jumps

50 Burpees

50 Push Presses

50 High Pulls

50 Thrusters

50 Push Ups

50 Box Jumps

Times from last night

Mark 41:30

Lil Schweig 39:32

Cathy 38:47

Rich 33:58

Eve 40:45

Moaner 41:30

Clev 42:15

Conrad 43:34

Erik 40:16

Kate 41:30

Kerry 42:04

Saturday Workout

Just a reminder that we'll be having a workout this Saturday at 10am, all are welcome to attend. It's a charity workout for the Juvenile Diabetes Research Foundation. Donations are ranging from $10 to $112. Here's the perfect chance to get an extra workout in this week and help a great cause.

WOD

30 Snatches

30 Push Ups

30 Upright Rows

3 Rounds

Heavy KB Swings

WOD

5 Deadlifts

15 Swings

10 Jumping Lunges

5 Rounds

Moving On Up

Devorah moves from 8kg KB swings to 16kg KB swings in just a few short months. Nice work!

WOD

20 Swings, 20 Push Ups, 10 Pull Ups

20 Swings, 18 Push Ups, 9 Pull Ups

20 Swings, 16 Push Ups, 8 Pull Ups

20 Swings, 14 Push Ups, 7 Pull Ups

20 Swings, 12 Push Ups, 6 Pull Ups

20 Swings, 10 Push Ups, 5 Pull Ups

10/05/06 WOD

Med Ball Thrusters, 20 reps

Med Ball Swings, 20 reps

Med Ball Slams, 20 reps

4 Rounds

The Forties For Fun

WOD

40 Box Jumps

40 Sec Hold Squat Bottom Position

40 Snatches

40 Sec Hold Pull Up Chin Over Bar

40 Push Presses

40 Sec Hold Push Up Bottom Position

40 Get Up Sit Ups

40 Sec Planche

10/04/06 WOD

10 L/R Snatches, Cleans, Jerks

9 L/R Snatches, Cleans, Jerks

8 L/R Snatches, Cleans, Jerks

7 L/R Snatches, Cleans, Jerks

6 L/R Snatches, Cleans, Jerks

5 L/R Snatches, Cleans, Jerks

4 L/R Snatches, Cleans, Jerks

3 L/R Snatches, Cleans, Jerks

2 L/R Snatches, Cleans, Jerks

1 L/R Snatches, Cleans, Jerks

Bring A New Friend Every Wednesday!

Starting this Wednesday, we're opening up our doors for you to bring a friend with you to your Wednesday workout, on us. Bring any friend you want, every Wednesday if you want, until you run out of friends, but we all know that won't happen.

WOD
20 Thrusters
5 Burpees
18 Thrusters
5 Burpees
16 Thrusters
5 Burpees
14 Thrusters
5 Burpees
12 Thrusters
5 Burpees
10 Thrusters
5 Burpees
8 Thrusters
5 Burpees
6 Thrusters
5 Burpees
4 Thrusters
5 Burpees
2 Thrusters
5 Burpees

Nice Work

Check out this video of Sandra during one of her training sessions. She's throwing around those dumbbells like they're weightless.

http://www.youtube.com/watch?v=BOT1tr9zhpg

WOD
This one was passed on to me today, give it a try.
4 Rounds
50 Box Jumps
40 Swings
30 Sit Ups
400m Run

No Class on Friday, September 29th

CFP will be closed on the 29th. Check in for a workout to follow, and remember that on Oct 14th and 10am there is a Saturday workout.

Today's WOD
20 Snatches 20 Pull Ups 20 Push Ups
16 Snatches 16 Pull Ups 16 Push Ups
12 Snatches 12 Pull Ups 12 Push Ups
8 Snatches 8 Pull Ups 8 Push Ups
4 Snatches 4 Pull Ups 4 Push Ups

Uh oh Mark, Erik's calling you out!

Check out this video of Erik doing kipping pull ups. I think he's also trying to egg on Mark a bit, but that's just speculation.

http://www.youtube.com/watch?v=6Wm1DXRR3hI

Bob Loves CrossFit Philly

30 Squat Jumps
30 Air Squats
800 m Run

3 Rounds for time.

09/26/06 WOD

Monday Night Maniacs

Mixing a little bit of everything...

100 Squats, 30 Push Ups, 10 Pull Ups, 50 Thrusters, 800m Run, 40 Swings, 40 High Pulls, 20 Deadlifts, 30 Wall Ball, 400m Run, 40 Broad Jumps, 40 Sit Ups, 50 Jumping Pull Ups, 30 Burpees, 40 Tactical Lunges, 400m Run

Cathy 29:05

Lindsey 29:05

Vanessa 32:40

Erik 29:35

Brian 23:32

Sharon 26:49

Bob 31:21

Rich 24:40

Ward 36:34

Karen 34:50

Randy 35:57

Alev 30:41

Group Workout for JDRF

On Saturday October 14th at 10am, we're having a group workout. There's no charge for the workout we are only asking that those who participate donate to the Juvenile Diabetes Research Foundation. All donations will be submitted on behalf of the workout toward our Team Fundraising goal for the annual walk that will take place on Sunday, October 29th at the Philadelphia Art Museum.

You can also donate online and sign up to walk at www.jdrf.org

09/23/06 WOD

10 Snatches L/R
20 Swings
20 Push ups

8 Snatches L/R
16 Swings
16 Push Ups

6 Snatches L/R
12 Swings
12 Push Ups

4 Snatches L/R
8 Swings
8 Push Ups

2 Snatches L/R
4 Swings
4 Push Ups

If that looks too easy start with 10 and decrease by 1 instead of by 2.

Flying Arm-Locks

Here's Pam working on her flying arm-locks for her upcoming Grapplers Quest tournament on Oct 15th.


Todays WOD:

30 Knees to Elbows
30 Tuck Jumps
30 Broad Jumps

3 Rounds for time.

And Now for Your Viewing Pleasure

Sorry everyone, I tried to embed this video but I could get it to work.

You'll have to click here: http://www.youtube.com/watch?v=-zP_o1d6qVY

09/20/06 WOD

100 Reverse Lunges, 80 Swings, 60 Squats, 40 Push Presses, 20 Push Ups, 100 Sit Ups

2 minute rest

50 Reverse Lunges, 40 Swings, 30 Squats, 20 Push Presses, 10 Push Ups, 50 Sit Ups

1 minute rest

26 Reverse Lunges, 20 Swings, 15 Squats, 10 Push Presses, 5 Push Ups, 25 Sit Ups

09/19/06 WOD

30 sec of push ups

400m run

30 sec of squats

400m run

30 sec of sit ups

400m run

30 sec of mountain climbers

400m run

30 sec of reverse lunges

400m run

30 sec of flutter kicks

400m run

30 sec of push ups

Last night's crew did this workout and it was awesome. They worked continuously for over 15 minutes. We wanted to keep the group all working together for this one, so all 6 of the 400m runs were performed at each individuals own pace, however if the run was completed quickly jumping jacks were prescribed until the final person came in from completing their run. Once everyone was back from the run we moved into the 30 sec of bodyweight exercises. Nice work everyone!

09/18/06 WOD

20 Tactical Lunges
20 Jump Squats
10 Push Ups

4 Rounds

This is Why We Train !

The quality of our lives is directly related to the quality of our movements. Remember this as you have a fun and active weekend. have a great weekend everyone.

Oh, and run a slow 5k.

Eve, Are you ok?

WOD

10 Jerks L / 10 Jerks R

10 Pull Ups

20 Push Ups

9 Jerks L / 9 Jerks R

9 Pull Ups

18 Push Ups

8 Jerks L / 8 Jerks R

8 Pull Ups

16 Push Ups

7 Jerks L / 7 Jerks R
7 Pull Ups
14 Push Ups

6 Jerks L / 6 Jerks R
6 Pull Ups
12 Push Ups

5 Jerks L / 5 Jerks R
5 Pull Ups
10 Push Ups

The Guys and Gals of 6am

Eve, where were you? ;)

Today's 6am Workout,

3 - 1 minute rounds of

KB High Pulls

Reverse Lunges

Jumping Pull Ups

3 - 30 second rounds of

Sandbag Shouldering

Sandbag Squats, each shoulder

Sandbag Push Presses

3 - 1 minute rounds of

Burpees

Med Ball Slams

20 Swings 20 Push Ups

18 Swings 18 Push Ups

16 Swings 16 Push Ups

14 Swings 14 Push Ups

12 Swings 12 Push Ups

10 Swings 10 Push Ups

8 Swings 8 Push Ups

6 Swings 6 Push Ups

4 Swings 4 Push Ups

2 Swings 2 Push Ups

You guys are phenomenal!!

Oi Be, Campeao de Judo

10 Push-ups
20 Squats
30 Leg Lifts
40 Bridges
50 Mountain Climbers
40 Bridges
30 Leg Lifts
20 Squats
10 Push-ups

For time.

JDRF Walk October 29th

On October 29th CrossFit Philly will be at the Art Museum Steps walking to support the JDRF. If you'd like to walk as a member of the team please sign up here...

http://walk.jdrf.org/index.cfm?fuseaction=extranet.personalpage&confirmid=86386960

This is a 3 mile walk that can also be completed as a run, for all the Wanderers out there. This is a family event, you can bring children, family, friends, pets, whomever.

Come and be a part of our team!!

We look forward to seeing you there.

09/12/06 WOD

5 Dips

10 Pull Ups

15 Rows

20 Push Ups

3 Rounds

10 KB Snatches R 10 KB Snatches L
20 KB High-Pulls
20 Push-ups

9 KB Snatches R 9 KB Snatches L
18 KB High-Pulls
18 Push-ups

Work down by one until you reach:
1 KB Snatch R 1 KB Snatch L
2 High-Pulls
2 Push-ups

CrossFit Philly in Rio De Janeiro

Who's up for a field trip?

WOD

20 Snatches

400m Run

20 Cleans

400m Run

20 Jerks

400m Run

20 Swings

400m Run

New Camp Session Starts Monday

WOD

An oldie but goodie

4 Rounds

24 Squats

24 Jump Squats

24 Reverse Lunges

24 Jumping Lunges

New CrossFit Philly Journal

Check out the CrossFit Philly Journal, just released this month. Sign up for our newsletter online to recieve your copy every month.

http://www.crossfitphilly.com/CFPJournals.html

Today's WOD
50
Squats, Swings, Med Ball Slams, Box Jumps, Push Presses

40
Squats, Swings, Med Ball Slams, Box Jumps, Push Presses, Reverse Lunges

30
Squats, Swings, Med Ball Slams, Box Jumps, Push Presses, Reverse Lunges, Sit Ups

20
Squats, Swings, Med Ball Slams, Box Jumps, Push Presses, Reverse Lunges, Sit Ups, Push Ups

10
Squats, Swings, Med Ball Slams, Box Jumps, Push Presses, Reverse Lunges, Sit Ups, Push Ups, Pull Ups

New World Champion! Para Bens Campeao

Ken Primola made us all proud as he went to Brasil and came back the 2006 CBJJ World Champion. It's an honor having you under our roof.

09/05/06 WOD

We know how hard you train. Check out the active, performance, and health lines to take your training to the next level.

WOD

5 Snatches

5 Dips

5 Pull Ups

5 Push Ups

10 Rounds

Labor Day WOD

If you have access to gym equipment...
10 High Pulls
10 Cleans
10 Snatches
All left then right. Work your way down to 1 rep of each.

If you're only using bodyweight...
20 Squats
20 Walking Lunges
20 Push Ups
Keep the walking lunges constant, decrease the squats and the push ups by 2 until you get to 2.

09/01/06 WOD

Lamont Lister in the black shorts, won with a TKO in the second round.

WOD

3 Rounds

30 Box Jumps

30 Jumping Pull Ups

30 Wall Ball Shots

30 Med Ball Slams

30 Swings