And the outcome...

Sharon hit the 200 mark on her 12kg snatches with more than 2 minutes to spare on the clock so she kept going for more, finishing with 247. She'll be back for the muscle up.

Jay came all the way down from the Poconos to hang out for the morning, just missing his 200 mark on the snatches, but giving him another good reason to visit Philadelphia in a few months.

The Great One came in dressed for social hour not ready to workout, but she pulled off a wall sit that was only a few seconds shy of 5 minutes, her goal was 4 minutes. She did get in 6 pull ups beforehand, they just weren't consecutive, so we won't count them.

Carnage checked in and out a few hours early with a doctor's note from excessive travel.

Pamela pulled off a 113lb BB snatch but missed the 126lb. 250 push ups completed with time to spare on the clock.

Jason was coming off an injury that did not allow him to test.

No WOD, just rest.

Are you ready?

Yes, I know this is an old photo, but it's the only one we had with The Great One and Carnage both working diligently next to each other.

Will any fitness goals be passed tomorrow?

The Great One has 6 pull ups to do and Carnage has 22! A few other tests will be performed as well tomorrow, stay tuned for the results.

WOD

4 Rounds
25 Swings
20 Mule Kick Burpees
20 Med Ball Thrusters
20 DB Snatches
25 Jumping Pull Ups
25 Sit Ups
3 Resistance Band Runs
20 Jump Squats

And, yes this is the one that Sam is talking about.

6am Raining Warriors

No cameras this morning, as the rain wouldn't allow it, but the crew that came out for this morning's workout were Warriors. It started with a light drizzle, nothing too unbearable, then it started to pick up about halfway through. When given the chance to bail and head home or stay and stick it out, they stayed! Phenomenal display this morning by Shay, Pat, Jeremy, and Robin (her first workout.)

WOD

4 Rounds

20 Kettlebell Swings
10 Sandbag Shouldering, Alternate Shoulders
200m Run with the Sandbag Shouldered
20 Box Jumps

2 Rounds
50 Walking Lunges
400m Sprint

Old City Moves Outside - Starting April 2nd - Location Info

The Old City location has moved outside from it's indoor location. Starting April 2, 2007 we'll be at Franklin Park in Old City, at 6th and Race St. Time remains the same, 6am, Monday, Wednesday, and Friday.

WOD

50 - 30 - 10

Snatch Pulls

Sit Ups

Swings

Leg Lifts

High Pulls

Knees To Elbows

50 High Pulls 25R 25 L

20 Deep Side Shuffle Laps

20 Walking Lunge Laps

20 Push Presses

2 Rounds for Time.

New Session - Monday, April 2nd

WOD

50 Snatches (25 per arm)

30 Push Ups

50 Broad Jumps

100 Jumping Pull Ups

50 Swings

50 Walking Lunges

30 Pledge Push Ups

30 Thrusters

150 Jumping Jacks

Here's a little note, slightly editted from Brian...

Hey Guys!
I'm writing to you with some great news. Remember all the sweat and hard work getting me through dive school? Well I do and I certainly miss the training we shared. They actually do much x-fit here for our pt sessions. One of the guys is a big fan of the tabata everything. I have a small crossfit gym that I have constructed here, I'll take some pictures, when I fix it. I hope things with you are well, and I am really interested to hear what's been going on in the city of brotherly love.

Hooyah!
Brian Muka

Who We Be

Just a small sample of the community that makes waking up at 4:30 and working until 8:00 all worth it. Thank you everyone.

Kettlebells, Sandbags, Bands & More

On April 29, 2007 starting at 9am we'll once agian be teaming up with the Underground Strength Coach for an endless day full of Kettlebells, Sandbags, Bands and More. Why is it endless? Because We aren't stopping until all the questions are answered, until all our information is delivered, and until everyone is completely satisfied. Check out the details.

WOD

20 Box Jump Burpees

10 DB Squat Clean Thrusters

10 Pull Ups

20 Jump Squats

15 Snatches Per Arm

20 Pledge Push Ups

2 Rounds

10 Sit-ups

20 Leg Lifts

30 Push-ups

40 Squats

50 Jumping Lunges

40 Squats

30 Push-ups

20 Leg Lifts

10 Sit-ups

400 meter run

2 rounds for time.

CrossFit Games

Anyone interested in the first ever CrossFit games? For all our Wanderers and Striders there is a nice long run involved.

Details are here.

WOD

5 Rounds

5 Pull Ups

10 Knees to Elbows

15 Weighted Sit Ups

20 Russian Twists

15 Push Ups

10 GHD Sit Ups

5 Dips

Bella at the beach

10,9,8,7,6,5,4,3,2,1

Snatches

Box Jumps

Push Ups

DB Squat Cleans

Burpees

This one is tough

30 Box Jumps

30 Med Ball Cleans

30 DB Snatches 15L/15R

4 Rounds for time.

Monica 36:00

Jeanette 31:28

Keith 27:52

Marc (Hi-Pulls) 24:14

Jeremy 27:31

Pigeon 35:35

Dawn 34:54

30 Med Ball Cleans

30 Broad Jumps

30 KB Dead Hang Snatches

Sam 27:00

Erik 27 :00

Lauri (High-Pulls) 19:40

Chey (High-Pulls) 25:00

The girls havin' fun

12 Snatches R/ 12 Snatches L

6 Pull-ups

Complete as many rounds as posible in 20 minutes.

30 Box Jumps

30 Thrusters

30 Box Jumps

30 Push Presses

30 Box Jumps

30 Jerks

For time.

Kettlebell Athletics or Abecrombie & Fitch

Tomorrow's WOD:

10 Snatches R/ 10 Snatches L

400 Meter Run

8 Snathces R/ 8 Snatches L

400 Meter Run

so until 2.

For time:

P.S. If anyone can name that handsome kettlebell athlete soon to be baseball pro, you'll earn yourself a new Kettlebell Athletics Longsleeve T.

Who knew OLifting could be so much fun?

Pat at the CFP February O Lifting Workshop

WOD

Max number of KB snatches in 10 minutes, switching as often as necessary.

CF NYC

Sharon at CF NYC!

WOD

50 Snatch Pulls

50 Push Ups

50 Swings

50 Reverse Lunges

50 High Pulls

50 Tuck Jumps

50 Push Presses

50 Burpees

The Carryover of CFP. Nancy said to me this morning that when she firsted started at CFP she wasn't able to do T-Stabilization Push Ups because they bothered her shoulder, but this morning she could do them with full range of motion and no pain. She also told me that she played tennis for the first time yesterday since the summer and her shoulder didn't bother her here either, additionally she had enough gas in the tank to get through her matches. Congratulations Nancy and keep up the good work!

New Session Starts Tomorrow - March 1st

WOD

10-9-8-7-6-5-4-3-2-1

KB Cleans

KB Snatches

KB One Arm Swings

Perform all movements on one arm in each set before switching arms. 10 Cleans, 10 Snatches, 10 Swings Left then 10 Cleans, 10 Snatches, 10 Swings Right, 9 Cleans, 9 Snatches, 9 Swings Left then 9 Cleans, 9 Snatches, 9 Swings Right, down to 1.

Beginner's Olympic Lifting Workshop Tomorrow

The carry over from Olympic Weight Lifting to Kettlebell Weight Lifting is suprising. Not only can Olympic Lifts be performed with a Kettlebell, many variations of them can be performed as well.

~~~~~~~~~~~~

Sunday's Olympic Weight Lifting Workshop starts at 8am. Please show up 10-15 minutes early.

Parking is available directly on Germantown Avenue.

The entrance to CrossFit Philly is on Nippon Street, which intersects with Germantown Avenue and is one block down from Wawa.

215-248-2130

What keeps your training going?

Jay Mills writes, "They say it's more likely you will hit your goal if it's written down." Nice work Jay, looking forward to it.

So what keeps your training inline, what keeps you on your toes rather than on your butt in front of the TV?

WOD

30 One Arm Swings Left

30 One Arm Thrusters Left

30 One Arm High Pulls Left

30 Forward Lunges Left

30 One Arm Swings Right
30 One Arm Thrusters Right
30 One Arm High Pulls Right
30 Forward Lunges Right

More Challenges Announced

Sam is in the background here, working on his overhead squats.

Here are our new challenges. Test to take place on Tuesday, April 17th at 6:00pm.

Sam

50 Overhead Squats - 95lbs

15 Pull Ups

Sharon

1 Muscle Up

200 KB Snatches - 12kg - in under 10 minutes

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

From Coach Z himself

Here’s my confession…..
After 15 years of being misinformed, I realized I was brainwashed like most other people. I followed the crappy training routines and methods in the magazines that had been fabricated and never proven in the trenches. I was determined to find the right way and nothing was going to stop me, NOTHING!
The So Called “Rules” You’ve Been Brainwashed to Follow Have Limited Your Potential in Gaining Serious Strength
The crazy thing is that I discovered these ‘Underground’ methods by accident. I had no money to purchase the fancy equipment that I thought I had to have to train others effectively. I was worried that I wouldn’t be able to get the “job” done!
I had a small corner of my Dad’s garage to train my athletes using my 300 lb Costco barbell set and a pair of 50 and 100 lb dumbbells. The problem was that my athletes were too weak to use the 50 lb dumbbells let alone the 100 lb dumbbells! Rest assured this “weakness” didn’t last too long!

For a moment I thought we were screwed because we had no fancy equipment!

The reasons and how we train the way we do.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

WOD

30 One Arm Swings Left

20 Push Ups

30 One Arm Swings Right

20 Pledge Push Ups

30 High Pulls

20 T Stabilization Push Ups

30 Snatch Pulls

20 Push Ups

30 Two Arm Swings

20 Dive Bomber Push Ups

A Philly Man Influences Alexandria Virginia

What: Old Town Alexandria’s First Elite Fitness Program; CrossFit Challenge

When : 6 and 7 a.m. Monday, Wednesday and Friday, Starts February 26th, 2007

Where:
CrossFit Class is Held At
The Capital Jiu-Jitsu Academy
On the Second Floor of Jungle's Gym
305 Hooff's Run Drive
Alexandria, VA 22314

Instructor: Jerry Hill

Cost: Monthly Membership: $137-$197 One week trial: $7
Military/First Responder inquire about our special discount

To register: http://www2.blogger.com/ or by calling 267- 250-0835.

WOD

An oldie but goodie

4 Rounds

24 Squats

24 Forward Lunges

24 Jumping Lunges

12 Jump Squats

60 sec between rounds

Upcoming Challenges

Saturday, March 31, 2007

Jay Mills

1 Muscle Up
200 Kettlebell Snatches (24kg KB) in under 10 minutes

I think we'll be traveling to the Poconos for Jay on this one.

Friday, April 6, 2007

The Great One

6 Pull Ups (retest)
2 Minute Wall Sit

Carnage

22 Pull Ups (retest)
1 Minute Handstand

Eve

4 Pull Ups
250 Squats in under 10 minutes

Pamela

1 Rep Barbell Snatch 70% bodyweight
250 Push Ups in under 20 minutes

Jason

1 Rep Barbell Thruster 100% bodyweight
500 Squats in under 12 minutes

It's going to be a long Friday morning. The person who does not pass their test buys breakfast for everyone taking their test.

The Snow Stompers

Despite the winter wonderland this morning, there were a few brave souls not willing to miss their workouts.

The 6am Snow Stompers are Erik, Janine, Lauri, Sharon, Pat, and Shay. Followed by the 9am Snow Stompers of Monica and Pam.

Nice work ladies and gentlemen.

WOD

Use 3 different wieghts in ascending order...

The lightest weight will be for presses, the middle weight will be for push presses, and the heaviest weight will be for jerks.

3 L/R Presses

3 L/R Push Presses

3 L/R Jerks

3 Dips

7 Rounds

In the event of a closing...

There have been many inquiries about the possible closing in the event of bad weather. It will be very unlikely that we will close due to bad weather, however if we need to, it will be posted here.

Stay warm, and train hard.

WOD

10 Renegade Rows with a Push Up

20 Sit Ups

10 Snatch Pulls

10 Rounds

Polar Bear Swim

Polar Bear Swim: Location: Long Beach New York. Air Temp: 15 (Wind Chill 7). Water Temp 37

Burrr!!

WOD

10 Push Ups

20 Squats

30 Sit Ups

6 Rounds

Yikes! Stayed tuned for an outrageous announcement on how we can and will help your performance on the mat. Even better we guarnatee the results, 100%.

WOD

5 Rounds

20 Box Jumps
10 Presses
10 BW Rows on Thick Rope
20 High Pulls or Snatches

02/07/07 WOD

There's only 1 spot left in this month's O Lifting Workshop on Sunday, February 25th, led by USAW Club Coach Randy Hauer.

WOD

30 Snatch Pulls 20 Push Ups 10 Front Squats

30 Swings 20 Pledge Push Ups 10 Front Squats

30 High Pulls 20 T Stablization Push Ups 10 Front Squats

Thruster / Push Press

Although the end result of both is an overhead press, the thruster is driven with a full front squat while the push press is more of a dip, with significantly less flexion in the knees and hips.

WOD

15 DB Squat Cleans
10 Walking Lunges
10 Rows on the Rings
20 High Pulls
10 Walking Lunges

4 Rounds

What is your kettlebell question?

Coming up this Tuesday, February 6th, you will be able to get on an exclusive call with myself and Underground Strength Coach Zach Even-Esh...but only if you hurry...
Zach will be grilling me all about my personal methods for the absolute best ways to:
-How combative athletes use Kettlebells in their training as part of an overall, brutally-effecitve combat-readiness routine...
-Discover how to use the techniques proven to create power and explosiveness within seconds...
-Discover exactly what you need to do to gain dramatic improvements in explosive power and speed!
-How to use towels and ropes with Kettlebells to transform your hands into bone crushing vice grips!
However, we can only accept questions from the first 50 to sign up for the call, and will be answering as many as possible on Tuesday Night--
so be sure to sign up for this very special call ASAP in order to reserve your VIP ACCESS ticket, and get a chance to ask YOUR personal fitness question...
See you Tuesday!
Just click (cut and paste) the link below to sign up: http://www.UndergroundTeleseminars.com/jasonb

Design a Challenge Workout

With all this talk of challenge workouts, and everyone wanting to attempt one, I wanted to jump on the bandwagon. Rather than design my own challenge, I've decided to let our clients to do it for me.

Here are the rules:

Submit your challenge in writing to info at crossfitphilly.com.
Jason will review all the challenge ideas, and pick one or a combination of them for me.

Keep in mind that challenges are meant to be just that, challenging, not impossible. All of the suggestions will be posted here on the blog with the final decision to be made by February 10th. You have just 10 days to get your vote in. You won't get many more chances like this one.

Today's WOD First Day New Session

Tabata Everything
bottom to bottom squats
push ups
broad jumps
db push presses
sit ups
jumping pull ups
plank

rest no more than 2 minutes between each tabata exercise

New Month New CrossFit Camp Tomorrow!

Complete as many rounds as possible in 15 minutes of...

10 burpees with a push up and a jump
15 snatch pulls
20 sit ups

rest 3 min

Complete as many rounds as possible in 15 minutes of...

20 swings
20 knee outs
20 reverse lunges

Record rounds completed for each.

Get some here

Success!

"You guys offically have your first Navy EOD Diver come through your school. Graduation was last Friday and I owe alot of that success physically and metally to the training that your guys have imparted."

Hey Brian, it's a pleasure and an honor working with you. Congrats!!!

Act fast!! Offer ends on Thursday

If you took advantage of the pre-sale of "The Kettlebell Training RoundTable" with Steve Cotter, Steve Maxwell, myself and Jeff Martone, the DVDs were sent out on 01/25. You should receive them shortly. If you haven't already taken advantage of the pre-sale you have until Thursday 01/31.That 3 days.

Go here for all the details: http://www.kettlebellathletics.com/KBTrainingRoundTable.html

20 Medicine ball Cleans.
20 Push-ups.
20 Snatch Pulls.

3 rounds for time.

The Great One keeps her name, for now...

The Great One postponed her fitness test for a trip to the British Virgin Islands. Did her trip help or hurt her efforts when she returned to complete her goal of 6 pull ups followed by 300 burpees in under 20 minutes? You can watch her video here.

She said she searched high and low for a place to practice her pull ups and we finally have evidence to prove it.

Remember, anyone can ask for a fitness test to be prepared for them.