Sam's Idea

With only a few delayed innings to go...

Tuesday WOD

4 Rounds of...

20/20 Snatches
20/20 Walking Lunges
40 Jumping Pull Ups
10/10 Front Squats
10 Inch Worms


'Patience is the companion of wisdom.' -Saint Augustine

Thank You!

Just want to say thank you to everyone who was able to make it down to the Art Museum on Sunday morning for the Juvenile Diabetes Walk, and to those who made donations. I am thankful for your support.

We also ran in to several old clients who stopped by the table to say hi. Judy S and Kevin D we're glad to see you're doing so well.

Monday WOD

For 10 minutes work on your pull ups.

Do pull ups, or use the band for assisted pull ups, work on negatives, hold yourself at the top of the bar, etc.

Then

60 seconds at each movement

Box Jumps
KB High Pulls
Deep In and Outs
8 Count Body Builders
Band Rows
Push Presses (30/30)
Flutter Kicks
Mountain Climbers

2 Rounds, 1 Minute rest between rounds

Saturday WOD

6 Rounds of

Snatches Right
Snatches Left
Swings
T Stabilization Push Ups
Sit Ups
Plank

Work for 40 seconds, rest for 20 seconds through all the movements. Take no additional rest between rounds. Total working time is 36 minutes.


'We are driven by five genetic needs: survival, love and belonging, power, freedom, and fun.' -William Glasser

Fridays...

A tough one for those who will be ruining their nutrition watching/attending Game 3 on Saturday night.

10 Minutes

Practice pistols, use assisted variations if necessary.

Then, 60 seconds of each...
MB Thrusters
MB Burpees
Ball Jacks
Active Rest (don't put the MB down)

4 Rounds

Strength Part Two

Thursday WOD

10/10 Racked Step Ups
10 Weighted Sit Ups
10 Ring Push Ups (sub stability ball push ups if necessary)
10 Double Overhead Walks

Constant work for 20 minutes.


"I grow more intense as I age." -Florida Scott-Maxwell

Strength Part One

Wednesday WOD

Single Leg Deadlift 5/5
Box Jumps 10
Press 5/5
Ring Rows 10 (as parallel to the ground as possible)

Constant work for 20 minutes.

Try This Mish Mosh

Tuesday WOD

3 Rounds of...

50 Squats
40 Jumping Pull Ups
30 Sit Ups
20/20 Walking Lunges
10 Pull Ups
5 Bright Star Jumps



"He who follows a shadow will seldom lead." -Unknown



Walk

Grab One of Each

Push Press Right
Push Press Left
High Pull Right
High Pull Left
Swings Right
Swings Left

30 sec each, 5 rounds

Flutter Kicks
Side Plank
Side Plank
Plank

30 sec each, 3 rounds


There is one week left before the Juvenile Diabetes Walk at the Art Museum Steps on Sunday, October 26th at 10am. It's a 3 mile course that can be walked, run, or lunged. Hope to see you there, sign up or donate here!

Saturdays Are Always Sweet

As many rounds as possible in 30 minutes

20 Sandbag Bearhug Squats
10 Stability Ball Push Ups
10/10 Single Leg Rows
10/10 Overhead Squats
600m Run

Friday WOD

60 seconds at each movement

KB High Pulls
Step Ups
Slam Ball
Broad Jumps
T Stabilization Push Ups
Push Presses

4 Rounds


"True friendship is a plant of slow growth, and must undergo and withstand the shocks of adversity before it is entitled to the appellation." - George Washington

Fiscal Fitness

Thursday WOD

10-20-30-40

Squats
Walking Lunges (per leg)
Jumping Pull Ups
Sit Ups
Push Ups
Hanging Straight Leg Raises
Lateral Broad Jumps
Burpees

Help us support JDRF!

CrossFit Philly will be taking part in the 2008 JDRF Walk to Cure Diabetes on October 26th at the Art Museum in Philadelphia. Join our team and be a part of the cure. Simply register as part of our team and help us raise money for the Juvenile Diabetes Research Foundation.

Join the team or help us raise funds, click here.

It's a family event, bring the kids, bring the dogs, and have some fun. We'll have a tug of war station set up and some workout stations as well.

Wednesday WOD

4 Rounds of...

Wall Ball
DB Snatches
Upper Body Step Ups
Band Rows

1 minute of each, rest 1 minute between rounds

4 Rounds of...

Static Bent Arm Holds on the Rings
Elbow Stabilization
Planks

30 seconds of each, rest 1 minute between rounds

Actions are Louder than Words

Here's Alexa, Amanda and Eric's daughter. One day she stopped playing and said, "I have to go to my workout now." Before her mom knew it Alexa had emerged from her room in her bathing suit and sneakers with the kid friendly iPod and asked for something she could, "jump up on, and then step down from." Alexa had watched her mom, Amanda do box jumps at CFP and it stuck.

Our children tend to follow in our footsteps. They're intrigued by what their parents are doing, and when they have the chance to watch you, they will often mimic your actions. So in an effort to keep our newest generation healthy and active, show your children what you are capable of and they will likely follow in your footsteps.

Tuesday WOD

As many rounds as possible with good form in 30 minutes

5 Pull Ups
10/10 Bulgarian Split Squats
10 Contra Lateral Push Ups
10 High Pulls
10 Box Jumps

A Little Bit of Paradise...

Your paradise is what you dream...

Monday WOD

3/3 Presses
5 DLs

20 Ring Rows
20 Swings

7 Rounds of good form

"If you greatly desire someting, have the guts to stake everything on obtaining it." -Brendan Francis

Smiles Please

Our workouts are hard but also very FUN!

Friday WOD

5 Rounds of...

5 Single Arm Deadlifts
10 Pull Ups
15 Contralateral Push Ups
20 Hand to Hand Swings
25 Single Leg Hip Bridges


"Persons are judged to be great because of the positive qualities they possess, not because of the absence of faults." -Unknown

"We can never judge the lives of others, because each person knows only their own pain and renunciation. It's one thing to feel that you are on the right path, but it's another to think that yours is the only path." -Paulo Coelho

I know, I know

Even Bella misses summer days spent lounging by the pool.

Thursday WOD

5-10-15-20-15-10-5 reps of...

Box Jumps
Single Arm Push Presses (per side)
Jumping Pull Ups
Sit Ups
Single Leg Reaches (per side)

Enjoy!

A Twist

1A)Squats
1B)Jump Squats
1C)Alternating Reverse Lunges
1D)Deep In and Outs

30 sec each drill, 4 rounds

2A)Hanging Knee Raises/Knees to Elbows
2B)T Stabilizaion Push Ups
2C)Straight Arm Plank

30 sec each drill, 4 rounds

Alternate sets of movements.

The Human Rocket Strikes PA

Amazing views? Imagine running through these boulder fields at some point along a 24.9 mile trail run in Central PA, a megatransect to be exact. Well, Susannah made her way back to PA for a few days to take part in this absolutely insane event. The Great One also participated in this insanity (for the second year in a row.)

Susannah placed first in her age group, and 35th over all, there were 450 people. Her time for these 24.9 miles over boulder fields, rolling hills, mountains and such was 5 hours and 48 minutes. The Great One also finished strong, strolling leisurely accross the finish line at 7 hours and 24 minutes, of course someone had to stop and take the photos.

Nice work ladies, a fantabulous performance and much respect.


Tuesday WOD

PVC OHS
Ring Rows
Two Handed KB High Pulls
Horizontal Flutter Kicks
Upper Body Step Ups
Jumping Lunges
Dbl Push Presses

Round 1 = 30 seconds at each movement with 30 sec rest between rounds
Round 2 = 45 seconds at each movement with 45 sec rest between rounds
Round 3 = 60 seconds at each movement with 60 sec rest between rounds
Round 4 = 45 seconds at each movement with 45 sec rest between rounds
Round 5 = 30 seconds at each movement with 30 sec rest between rounds



"If you're dog is overweight, You aren't getting enough exercise." -Anonymous

Fall Is Upon Us, Brrr

This one will warm you up...

Every minute on the minute for 10 minutes

5/5 Snatches
10 Box Jumps

Rest 4 minutes

Every minute on the minute for 10 minutes

15 Swings
10 Push Ups

Saturdays are so Sweet!

10 Pull Ups
20 Squats
30 KB High Pulls
600m Run

As many round as possible in 30 minutes.

Tough One Today!

Friday WOD

20/20 Single Leg Broad Jumps
20/20 DB Thrusters
20/20 Weighted Bulgarian Split Squats
20/20 DB High Pulls
20/20 Step Ups
20/20 KB Swings
20/20 MB Push Ups
20/20 Racked Walking Lunges
20/20 Push Presses


"Real success is finding your lifework in the work that you love." -David McCullough

Thank You for Your Support!

We're through the first part of the zoning phase for the new space. Big thanks to Monica, Johnnie, Erica, Devorah, and Amanda for coming to the local zoning meeting, we appreciate your support!! Next step is the Philadelphia Zoning Board in November.

Thursday WOD

30 sec each of...

MB Jump Shrugs
Push Ups
MB Overhead Reverse Lunges

5 Rounds

then...

60 sec each of...

Hand to Hand KB Swings
8 Count Body Builders
Mountain Climbers

4 Rounds

then...

30 sec each of

Sit Ups
One arm straight arm plank right
One arm straight arm plank left


"You choose your destiny, it is not choosen for you." -Anonymous

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.