A bit about shrinkage! Part-1

Sports recovery comes up quite a bit in our coversations at Crossfit Philly. Now, I use the term sports recovery because I consider each and every person we work with to be an athlete.

An athlete is anyone that is trained in strength,endurance or flexibility. Which our community has covered quite well.

So all this week and some of next I'm going to give you my tops picks for speeding up the reovery process.

Ready? Let's get started...

Take at least one Contrast Shower/bathing.

A Contrast Shower consist of alternating periods of cold (as cold as you can stand!) and hot water. Contrast Showers increase recovery by increasing blood flow to working muscles and speeds up the removal of metabolic by-products associated with intense training.

The best time for a Contrast Shower is within 30 minutes post training. Be sure to begin and end with cold and with 3-4 alternations per shower.

In case you’re wondering …. Here’s why this works. Cold water is a vaso-constrictor which simply means that it closes your veins and sends the blood elsewhere, namely internal organs. Along with that blood is metabolic by-products associated with intense training. Now, heat is a vaso-dilator which simply means that it opens the veins and allows fresh blood to rush back into your muscles bringing with it nutrients and fresh oxygen.

Big Changes comin....soon...

Go Monica Go!!


10R/10L DB Snatches
10R/10L Single- Leg DB Rows
20 Ring Rows
20 See-Saw Presses
20 Contra-Lateral Push-ups

4 Rounds.


We have our first round of zoning board meetings this Wednesday night, October 1st, for the new space. If you live in Mt Airy and can make the meeting to support us that would be great! If you want to come and support us regardless of where you live that would also be great!

The meeting is at Summit Presbyterian Church at the corner of Church and Greene Streets, starts at 7:30pm. To the best of my knowledge we are the only topic of conversation so it should be short and sweet. We appreciate your support.

50 for Everybody

50 Box Jumps
50 Kettlebell Swings
50 Jumping Lunges
50 Deep In & Outs
50 Double DB Push Presses
50 Jumping Pull-ups
50 Lateral Lunges (25R/25L)


Head count for Wednesday's workout, yay or nay.

Ring work

Anthony's new record 7-1-1. Congrats on the win Friday night!!!!!!!



10 minutes of skill work- ring supports.
10 minutes of skin-the-cats for those brave folks that dare.

5 Pull-ups (if you're a alpha-male/female sub rope pull-ups)
10 Ring Push-ups (sub med -ball push-ups)
10R/10L SandBag Squats(Sandbag on Right shoulder for 10 reps/Left shoulder for 10reps)

5 Rounds.

Saturdays are for __________ .

Leroy at the Philly distance run last weekend, supporting Students Run Philly Style.

25R/25L DB Snatches
50 Contra-Lateral Push-ups
50 Kettlebell Swings
50 Double DB Push Presses
50 Sit-ups

2 Rounds.

Rich has a new best friend, Sam is hurt!

10 Stability Ball Push-up (What Chaos!)(Feet or hands on ball/depends on ability)
10 DB See -Saw Presses
10 Rope Rows (working the grip!)
10 DB Renegade Rows
10/10 Single-Leg Deadlifts (only if your single leg reaches are good!)

5 Rounds

Sam likes to Run and Can't juggle

5R/5L Kettlebell Deadlift (Goal=50% BWT)
10R/10L Weighted Step-ups (Rack Position)
20R/20L Overhead Walking Lunges

4 Rounds.

Hump Day

Who's ready for next week's hookey day? If you plan on going please let me know by Monday that you'll be attending.

WOD

Box Jumps
Jumping Pull Ups
Snatches
Swings
Jumping Lunges
Hip Bridges
Push Ups
Horizontal Flutter Kicks
Thrusters

40 reps each



"There are images I need to complete my own reality." - Jim Morrison

Enjoy

Kettlebell Athletics and CrossFit Philly are always part of the trip. Peter and Beau are sporting their threads while crabbing. Looking good guys!

1A) See Saw Presses 5 x 10
1B) Walk-Over Push-ups 5 x 10

2A) Ring Rows 5 x 10 (As level to the floor as possible)
2B) Renegade Rows 5 x 10

3A)Sit-ups 5 x 20
3b)Slam Ball 5 x 10

Legs and Lungs-Part 3

Weighted Step-ups- 5R/5L
10 Burpees
20 Kettlebell Swings
30 Lateral Cone Jumps
40 Lateral Lunges 20R/20L
50 Single Leg Bridges 25R/25L

3 Rounds.

This can't be good.

FDA proposes approval process for genetically modified animals!!!!

The regulations would treat genetically engineered creatures like drugs. Critics suggest environmental concerns aren't being given proper weight.
By Karen Kaplan and Thomas H. Maugh II, Los Angeles Times Staff Writers
September 19, 2008
The Food and Drug Administration on Thursday opened the way for a bevy of genetically engineered salmon, cows and other animals to leap from the laboratory to the marketplace, unveiling an approval process that would treat the modified creatures like drugs.

Full article here:

http://www.latimes.com/technology/la-sci-genetic19-2008sep19,1,293253.story

Another Sweet Sunday

600 Meter Run
50 Kettlebell Swings
50 Pledge Push-ups
600 Meter Run
50 DB Push Presses
50 Jumping Pull-ups
600 Meter Rub

Oh the pain!

25R/25L Step-ups
25 Sit-ups
25 Air Squats
25 Knees to Elbows
25 Jumping Lunges
25 Supermans
25R/25L Single Leg Reaches
25 Walking Lunges

2 Rounds.

Hookey Anyone???

Before fall sets upon us, we were thinking about "taking a sick day" and heading to CF Jersey Shore for a few hours (They are literally 3 blocks from the beach, and just over an hour from Philly.) Get in your workout late morning the Jersey Shore way, spend a few hours on the beach (because your doctor said you were looking a little pale) and head back home before the end of the day. Anyone interested?? We're looking at Wednesdays, so if the response is good we'll pick a date.

5R/5L Kettlebell Deadlifts
5 Pull-ups
10 D-Ball Slams
20 Ring Rows
30 Jumping Pull-ups

5 Rounds for time.

Tough Stuff

Double Turkish Get Up, Yikes!

One minute at each drill:

Box Jumps
Agility Ladder
Double DB Push Presses
Single Leg Reaches 30/30
Lateral Lunges 30/30

4 Rounds.

Mommy and Me

Tuesday WOD

All drills done for 30 seconds.

1-Arm Kettlebell Swing/Right
1-Arm Kettlebell Front Squat/Right
1-Arm (Elevated) Push-up/Right
1-Arm Kettlebell High Pull/Right

Rest for 30 seconds.

1-Arm Kettlebell Swing/Left
1-Arm Kettlebell Front Squat/Left
1-Arm (Elevated) Push-up/Left
1-Arm Kettlebell High Pull/Left

4 Rounds.

Happy Shiney Monday Morning

And the shining stars of saturday.

10 Pull-ups
10 Jumping Lunges
10 Air Squats

9 Pull-ups
9 Jumping Lunges
9 Air Squats

8 Pull-ups
8 Jumping Lunges
8 Air Squats

7 Pull-ups
7 Jumping Lunges
7 Air Squats

6 Pull-ups
6 Jumping Lunges
6 Air Squats

5 Pull-ups
5 Jumping Lunges
5 Air Squats

Followed by 2 Rounds of:

20 Rings
20 Overhead Walking Lunges
20 Rings
20 Overhead Walking Lunges

Sweet Saturday Mornings

They meet, they fight, they shake. The bet has been solidified. It's The Birds vs The Skins to have a better season. Sam for The Birds. Brooks for The Skins. The looser is stuck with 150 - 95lb thrusters.


50 Deep In & Outs
50 Kettlebell Swings
50 DB Push Presses
50 Supermans
50 Jumping Pull-ups
50 Box Jumps
50 Star Jumps.

Please don't read this.

20 Kettlebell HighPulls
20 Knees to Elbows
20 Upper Body Step-ups
20 Sit-ups
20 1-legged Push-ups (10 on each leg)

4 Rounds.

Nice and Easy

600 Meter Run

5 (doubles) DB Front Squats
10 DB Overhead Presses
15 DB Push Presses

4 Rounds.

25 Kettlebell Swings
25 Jumping Lunges
25 Kettlebell Swings
25/25 Step-ups
25 Kettlebell Swings
25/25 Lateral Lunges
25 Kettlebell Swings

2 Rounds.

20 Knees to Elbows
20 Spiderman Push-ups

4 Rounds.

Julien Does Swings

Well, kind of, but he will soon enough.

5 Pull-ups
10 DB Renegade Rows
15 Ring Rows
20 Jumping Pull-ups

25 Flutter Kicks (Horizontal)
25 Sit-ups
25 Flutter Kicks (Vertical)

5 Pull-ups
10 DB Renegade Rows
15 Ring Rows
20 Jumping Pull-ups

25 Flutter Kicks (Horizontal)
25 Sit-ups
25 Flutter Kicks (Vertical)

5 Pull-ups
10 DB Renegade Rows
15 Ring Rows
20 Jumping Pull-ups

Hot Pokers in the A$$

Lateral Cone Jumps
1-Arm Kettlebell Swings/ Right
Elevated Push-ups/ Right
1-Arm Kettlebell Highpulls / Right

Lateral Cone Jumps
1-Arm Kettlebell Swings/ Left
Elevated Push-ups/ Left
1-Arm Kettlebell Highpulls / Left

30 seconds at each drill.

4 Rounds.

Single Leg Bridges / Right
Single Leg Reaches/ Right
Single Leg Bridges / Left
Single Leg Reaches/ Left

30 seconds at each drill.

4 Rounds.

short and sweet

600 Meter Run
25 Lunges
25 Jumping Lunges
25 Squats
25 Jump Squats
600 Meter Run
25 Push-ups
25 DB Overhead Presses
25 DB Thrusters
600 Meter Run

Filthy 50 Just for Susan

Susan at the finish line of her 50k race, she placed 3rd in her division.





Of course no athlete can continue without a nutritious meal during the competition. Hot dogs on the other hand are debatable.

Congratulations Susan, a great race for you!

50 Box Jumps
50 DB Push Presses
50 Kettlebell Swings
50 Sit-ups
50 Deep In & Outs
50 Flutter Kicks
50 Burpees
50 Jumping Pull-ups

Sexy Backs and Butts

5 Pull-ups
20 DB Overhead Lunges

20 Ring Rows
20 DB Overhead Lunges

5 Pull-ups
20 DB Overhead Lunges

20 Ring Rows
20 DB Overhead Lunges

5 Pull-ups
20 DB Overhead Lunges

20 Ring Rows
20 DB Overhead Lunges

Chubby

25/25 Single Leg Reaches
25 Jumping Lunges
25/25 Step-ups w/ Reverse Lunge

4 Rounds

25 Sit-ups
25 Pledge Push-ups
25 Flutter Kicks
25 UpperBody Step-ups

4 Rounds.

Welcome Back!

Tuesday WOD

Bottom to bottom Tabata Squats

4 Rounds of...

Box Jumps
Push Presses
Kettlebell High Pulls
Wall Ball
MB Woodchoppers
Band Rows

P.S. Anyone interested in a lil' kettlebell competition in December please let JCB know.

Have a nice holiday.

Can you name all these people ?


600 Meter Run
30 Flutter Kicks
20 Spiderman Push-ups(We can modify)
10 Burpees
20 Lateral Cone Jumps
30 Jumping Lunges (functional Range of Motion)

3 Rounds for time.

Pyramids of Pleasure

Welcome Baby Sydney! Sharon and Jonathan are extremely excited about the birth of their baby girl! Sydney was born on Monday (early afternoon) at 7 lbs and 20 3/4 inches long. She's a strong little girl and will likely follow in Mommy's footspteps.


10 Pull-ups
20 (steps) DB Overhead Walking Lunges
30 Box Jumps
40 kettlebell swings
50 sit-ups
40 kettlebell swings
30 Box Jumps
20 (steps) DB Overhead Walking Lunges
10 Pull-ups

Judo working on his pistols also.

Reps, not time. 3 Rounds each.

Single Leg Reaches 30/30
Single Leg Bridges 30/30
Step-ups with Hop 30/30
In & outs 30

Rest.

Use heavier weights here of course. That means at least 12lb DBs Sam.

DB See Saw Presses 5/5
Renegade Rows 5/5
Push-ups 5/5- one hand elevated on med ball, alternate hands.
Band Rows 10 (Green Bands for Most athletes)

Welcome Baby Sydney! And Some Creativity

First things first!! Sharon had a baby girl today, Sydney weighed 7 lbs and was 20 3/4 inches long. Sharon and Sydney are both in good health. Congrats to her and Jonathan! (Photos to follow soon!)

Amanda sticks with her workouts while on vacation, and not having any traditional weights certainly did not stop her. Rock thrusters on the dock, looks like fun!!


Tuesday WOD

10 Rounds of 10 reps of...

Kettlebell Swings
Pull Ups
Sit Ups
Threaded Lunges
Box Jumps

Start and Finish the 10 rounds with a 600m run.



For each new morning with its light,
For rest and shelter of the night,
For health and food, for love and friends,
For everything Thy goodness sends.
~Ralph Waldo Emerson

Ease Into It

Squats
Push Press Left
Push Press Right
Alternating Reverse Lunges
Kettlebell High Pulls

30 seconds each, 45 seconds each, 30 seconds each, 45 seconds each

20 Horizontal Flutter Kicks
20 Sit Ups
20 Push Ups

3 Rounds


Reminder: We will be closed this weekend, there will be no classes held on Saturday or Monday this weekend.

Chocolate Pizza

Good or Not?


600 Meter Run

10 Kettlebell Swings
20 In & Outs
30 Reverse Lunges
40 Step-ups
50 Kettlebell High-pulls

600 Meter Run

10 Kettlebell High-pulls
20 Step-ups
30 Reverse Lunges
40 In & Outs
50 Kettlebell Swings

600 Meter Run

Sweet 75

Sam and Laura went kayaking this summer, and oh what a lovely sight of the skyline. Thanks for the photo Sam. Anyone else have any outdoor summer activities they'd like to share?

50 Sit-ups
50 Flutter Kicks
50 Box Jumps
50 DB Push Presses
50 Pledge Push-ups

25 Sit-ups
25 Flutter Kicks
25 Box Jumps
25 DB Push Presses
25 Pledge Push-ups

Bright and early

The average gym member goes 6 times in one year.

We are not an average community.

Thanks everyone for making my 6am classes bright with smiles.

20 Weighted Reverse Lunges 10/10
5 Pull-ups

20 Weighted Step-ups 10/10
3 Pull-ups

20 Single Leg Bridges 10/10
1 Pull-ups

4 Rounds.

P.S. Who the hell dresses these kids ?

Cozy...like Damien

Are you sick of seeing my boys ? Tell Pam or Rich to take more photos.

x 5 minutes rounds of:

Box Jumps
KB High-Pulls
DB Push Presses
Agility Ladder
MB Thrusters

Tuesday

5 Rounds of:

5 Pull-ups
10 Kettlebell Deadlifts 5/5
10 Elevated Push-ups
20 Ring Rows
20 Overhead Presses

From PA to CA

"The strength, simplicity, and elegance of the kettlebell." -Erik Preston

Thanks for the photo Erik. Once the new garage gym is complete you'll have to take some video footage. For those of you who don't know, Erik and Lauri are CFPers who have since moved to California. Away from their 'home' gym in Philadelphia, they've started to create their own. A perfect place for their son, Kona, to grow up! Happy swinging!!

Monday WOD

30 Seconds of each drill:

MB Speed Squats
MB Rotational Jumping Lunges
Ball Jacks
MB OH Reverse Lunges

5 Rounds.

3 rounds of 30 seconds:

Contra-Lateral Single DB Row
Split Squat/Band Row

Dog Days of Summer

Aren't they so cute ?



600 Meter Run
20 DB Snatches 10/10
20 Push-ups
20 Kettlebell Swings
20 Walk-over Push-ups
20 Kettlebell High-pulls
20 Upper-body Step-ups

10 DB Snatches 5/5
10 Push-ups
10 Kettlebell Swings
10 Walk-over Push-ups
10 Kettlebell High-pulls
10 Upper-body Step-ups

600 Meter Run

That's a pirate flag for those Crossfitters from Philly that tend to like pirates.



Agility Ladder drills for an extended dynamic warm-up.

4 rounds of:

Single Leg Reaches 30sec/30sec
Kettlebell Swings 1 min
Deep In & Outs 1 min
Med Ball Overhead Reverse Lunges 1 min

2 rounds of:

Sit-ups
Spiderman Push-ups
Plank

30 seconds at each drill.

O-lifting workshop

It's that time of year again. USA weightlifting coach Randy Hauer will be here again for a weightlifting workshop.

Learn how to do the lifts correctly. Beginners will get a step by step introduction and intermediates will improve technique. As in recent workshops, he'll be assisted by a Nationally ranked Oly weightlifter who will demo and also help coach. Follow the link below for more info and to sign up.

Hope to see you there...we always have a good time and a good crowd...limited to 15 so sign up early! Click Here to sign up.




DB Snatches 20/20
40 Sit-ups
600 Meter run
DB Push Presses 20/20
40 Sit-ups
600 Meter run
DB Thrusters 20/20
40 Sit-ups
600 Meter run

Hunt the JCB

5 rounds of:

Kettlebell Swings
Box Jumps
Ring Rows
Rotational Jumping Lunges

1 minute at each drill.

Hi

4 rounds of:

SB See-Saw Presses
Upper-body Step-ups
DB Push Presses

30 Seconds each drill.

4 Rounds of:

Single Leg Bridge
Deep In & Out
Alternating Forward Lunges

1 minute at each drill.

2 Rounds of:

Sit-ups
Flutter Kicks
Plank

30 seconds at each drill.

Monday Monday

Extended Warm Up

1 minute each of...

Squats
Push Ups
KB High Pulls
Burpees

4 Rounds

Walk In The Park...

600 Meter Run
30 Burpees
30 DB Overhead Presses
30 DB Push Presses
30 Renegade Rows

600 Meter Run
20 Burpees
20 DB Overhead Presses
20 DB Push Presses
20 Renegade Rows

600 Meter Run
10 Burpees
10 DB Overhead Presses
10 DB Push Presses
10 Renegade Rows

Get Some Mayhem

10 Kettlebell Swings
10 Push-ups
20 Kettlebell Swings
20 T-Stability Push-ups
30 2-arm Kettlebell HighPulls
30 Contra-lateral Push-ups
40 Box Jumps
40 Deep In & outs
50 Ring Rows
50 Jumping Pull-ups

Sandy Kettlebell Beaches!

Thursday WOD

Practice pistols for 10 minutes, alternating sides, either with a partner, using the rings or ropes for assistance, or unassisted.

30 sec each of...

single leg forward reaches left
single leg forward reaches right
lateral cone jumps
45 degree forward lunges alternating legs

4 rounds

30 sec each of...

overhead squats right
overhead squats left
sots press right
sots press left

4 rounds


"Any idea plan or purpose may be placed in the mind through repition of thought." -Napoleon Hill

Sticking With The Theme

Can't get enough CFP! We're doing a 15 minute segment for CNN's Fit Nation on Wednesday afternoon. Just a little blurb about the benefits of kettlebell training.

Wednesday WOD

5 Pull Ups
10 MB Pledge Push Ups - 5L/5R
20 Kettlebell Swings
600m Run

As many rounds as possible in 30 minutes


"It's weird that whatever else is on your mind, whether it's the downfall of global economics or terrible environmental troubles, the thing that always gets you most is when you fancy someone." -Chris Martin

LIfe's A Beach

No photos today...

Tuesday WOD

Bottom To Bottom Tabata Squats!

30-20-10

Push Press Left
Push Press Right
Ring Rows
MB Thrusters
Sit Ups


"Temptation to behave is terrible." -Bertolt Brecht

Start the week off right!

Monday WOD

5 Rounds of

Various Agility Ladder Drills
MB Overhead Reverse Lunges
Push Ups
Jumping Pull Ups
Bulgarian Split Squats

1 minute at each movement, 1 minute rest between rounds


"When you change the way you see things, the things you see change." -M Business

Some Summer Fun !

600 Meter Run
50 Step-ups 25R 25L
50 Single Leg Bridge 25R 25L
50 Lateral Lunges 25R 25L
50 Kettlebell Swings 25R 25L
50 DB Push Presses 25R 25L
600 Meter Run

Greg, Mike Stehle and Zach Even- Esh...our homeboys.

I knew there was a stereotype about guys from Jersey but I didn't know it was this bad. Greg sent us some video of him, and our friends Mike Stehle of CrossFit Jersey Shore and Zach Even-Esh of UnderGroundStrength.com taking a trip to the club last week:




Squats
Jump Squats
Lunges
Jumping Lunges

4 rounds of 30 seconds each.

Rest.

DB See-Saw Presses
Spiderman Push-ups
T- Stability Push-ups.

4 rounds of 30 seconds each.

Flexed Hang
Renegade Rows

4 rounds of 30 seconds each.