Looking for us?

We’re now looking pretty spiffy over here: http://www.crossfitcc.com – COME FOLLOW THE MADNESS into a new age of CFCC 🙂

Sunday, 9/9/12

ADVANCED OLY with Jim, 9-11am.

THE “GIRLS”, with Tim, 9-10am.

STRONGMAN, with Tim, 10-11am – no stones yet, but it’ll be fun!

CROGA, with Tim, 11-12pm.

ONE HOUR OLY, with Jim, 12-1pm.

SQUATTING ONLY SESSION, with Jim, 1-2pm.

HYBRID OLY SESSION, with Jim, 2-4pm.

More reading materials for those of you who attended the seminar and are looking for more details on what we covered – here’s a spread of some really pithy articles worth pouring through in the coming week:

Is Your Gut Leaky?

Fats: Which to Eat, and Which to Ditch.

9 Steps to Perfect Health – a good overview of the some of the gluten stuff we talked about.

The Alcohol Manifesto.

Really great sources for all kinds of tasty food that you can order specifically in preparation for 30 days of changing it up!

A great list of other resources that you can be following online to help you learn more about what these 30 days are all about.

A great turn out for the Nutrition Seminar on Saturday afternoon!

THE GIRLS:

Here’s an explanation of what this class is all about.

SELF-MYOFASCIAL RELEASE: Lax Ball Glutes and Hamstrings, 5 minutes. Lax Ball Feet and Lower Legs, 5 minutes.

MOBILITY: Coach’s Choice, 5 minutes.

DYNAMIC WARM-UP: Easy 500m Row.

METABOLIC CONDITIONING:

“Christine”
3 rounds for time:
Row 500m
Deadlift (Bodyweight), 12 reps
Box jumps (24/20), 21 reps

*if bodyweight is too heavy, default to 1/2 bodyweight and don’t worry about “not working heavy enough” – GO FASTER!

We last did “Christine” on April 5, 2012!

Strongman Sunday is going to get better and better as we go along…
grab a coffee and come out and play. We’ve got all KINDS of toys set to debut!

 

ASK MEG. Gotta question about the BCCC? Ask Meg!

I have a general concept of this program, but what are the restrictions during the month?

Is all alcohol off the table?

Is it to make the best attempt possible to eat clean?

I have a pretty healthy lifestyle and try to make good choices for the majority of the time.

Glad to hear you’re interested in participating!

 

So, here’s the deal with all of this. We don’t make broad/sweeping recommendations for everyone, mostly because we recognize that every single person is not only in a different place in their journey mentally, but also physically. We have people coming into this that are eating Frosted Flakes for breakfast every morning and a pound of pasta at dinner and are thin and want to be stronger, and we have people that are 80 pounds overweight that drink 8 diet sodas every day, and we have people that eat pretty strict Paleo and want to lose a few more pounds of bodyweight. We also have people that are training for the Games, for triathlons, and for Oly lifting competitions. So, if you think about it, there’s no way I could just tell all of those people to do the same exact thing.

 

That said, when you come to the nutrition seminar you’ll get a sense of suggestions we make that pretty much everyone can benefit from (choosing whole foods over packaged foods, cooking vs eating every lunch in a restaurant, avoiding sugar, etc). We view the BCCC as a time that everyone can set a goal and take a month to really focus 100% of your energy to complete that goal, in whatever form that may be.

 

So, as a long and rambling response to a very short question, is alcohol off the table? It depends on where you’re coming from and what you want. If you just want to explore what it feels like to ditch gluten for awhile, then beer would be off the table, but wine wouldn’t. If you find yourself eating really clean during the week then faceplanting into cheese fries on Friday nights after 4 vodka tonics, then I’d possibly take a few weeks to see if weekend alcohol consumption is really as benign as you may think. If you really want to see how much body fat you can drop with a month of focus, then yes, alcohol would be off the table (because as much as we want to dance around the issue – trust me, I love red wine – there’s nothing about alcohol that’s doing you any favors with regard to body comp). Do you have to give up alcohol FOREVER? Absolutely not. Is it possible to go an entire month without drinking? Absolutely YES.

 

Is it about eating as clean as possible? Yes, depending on your definition of eating clean. I’d say it’s really more a month of focusing on nutrition. 

 

I think it would be awesome if you could come to the nutrition seminar on Saturday and get a feel for the experiments we’ve done and the success we’ve seen so many members have over all the prior incarnations of the BCCC. If you want to wait to decide about participating til then, that’s perfectly all right. 

 

I hope this helps. Let me know if you have any more questions at all!

 

Meg

Tuesday, 9/4/12

ONE HOUR OLY with Sammy, 12-1pm. 

This is an intro ONLY class that will only include practicing ONE of the Olympic lifts.  You will have a say in which lift you’d like to work on, but you are welcome to defer to the Coaches preference given the whole state of your training.  You MUST be ON the platform at 12pm barbell in hand, ready to go, OR you forfeit your spot in this 6-person only class.  This is the for the benefit of all members who regularly show up on time and prepared for the rigors of Oly training. We hope that it will make your time worthwhile!

HYBRID/ADVANCED OLY with Jim, 530-730pm.

ADVANCED OLY with Jim, 730-930pm.

Remember that if you are in the Advanced Level you are committed to compete in an Olympic Lifting meet within the coming year and have completed or tested of 40 total sessions of Olympic Lifting.  You are also allowed to train in any of the levels OTHER than Advanced as long as you know that these hours are not exclusively filled with Advanced Level lifters.  If you are in the Hybrid level likewise, you may train in the Intro classes, but not the Advanced Level until you are moved on.

SQUATTING ONLY, with Sammy, 630pm.

A class for those who want to squat more or who missed it last week or who want to skip a metcon but still get a workout in – basically – a GREAT class for a lot of reasons.  This class will be held around the Rogue Pull-up Cage and will last for the entire hour.  You may choose to air squat, goblet squat, front squat, back squat, overhead squat – if it’s a squat, you can do it.  Rep ranges will be chosen by the Coach depending on which lift you are doing and why you would like to work on it.

GYMNASTICS with Sammy, 730pm.

Gymnastics!  Now, on Mondays, Tuesdays, Thursdays, AND Saturdays!

Khanh – in a GREAT front squat from Pause Squat day last Monday.

WORKOUT OF THE DAY:

SELF-MYOFASCIAL RELEASE: Lax Ball Pecs and Lower Traps, 5 minutes.

DYNAMIC WARM-UP: Light (unweighted if necessary!) Windmill Work – 5 minutes.

Read more about the kettlebell windmill here.

STRENGTH: Floor Press, work with a partner for 20 minutes up to a peak set of 3. Attempt to repeat this set anywhere from 3-5 times.  No wobbly sets allowed!

More on the floor press is here.

METABOLIC CONDITIONING:

From the floor, AMRAP in 7 minutes of:

Front Squat (use 60% of your triple for the Back Squat), 7 reps.

Double Unders, 20 reps.

*if you don’t have double unders you must complete 5 attempts followed by 20 single unders.

See previous results for this METCON here.

Back Squat, for 5, 8/31/12

9/2/12 Fight Gone Bad

FALL IS HERE!

THE FIRST DAY OF OUR NEW FALL SCHEDULE IS HERE!

All week we’ll be helping you out by posting new classes here with their descriptions so that you’ll know how they might be useful to you.  To view the full schedule at CFCC in an easy format, go here.

That said, don’t forget to mark your calendars with a few reminders for the season:

• SATURDAY, SEPTEMBER 8th, 2-4pm, NUTRITION SEMINAR.  Sign up on MINDBODY.  This is FREE for members and a MUST for anyone looking to participate in the Fall Body Composition Change Challenge.
• SATURDAY, SEPTEMBER 8th, 5-7pm, WELCOME and CONGRATS POTLUCK for Danny and Liz (see below). Bring anything you want – just make sure it’s labelled!
• SUNDAY, SEPTEMBER 9th, Registration for the hookgrip Classic closes.
• SUNDAY, SEPTEMBER 16th – the BCCC officially begins.  The whole week before this measurements will be being taken – email meg@crossfitcc.com for more details!
• SUNDAY, SEPTEMBER 23rd, the hookgrip Classic, Liberty Barbell Club’s first in-house USAW sanctioned meet!  Space is limited – sign up now!
• SATURDAY, OCTOBER 20th, Moorestown Olympic Lifting Meet.
• SUNDAY, OCTOBER 21st, CROSSFIT TOTAL DAY

More fall fun to be announced soon!

Photo by Mike Mackintosh.

Some changes are in store for CFCC and while we are SO excited for Danny’s arrival on this WEDNESDAY, we are sad to say that we are losing Liz to an absolutely AWESOME job opportunity at Jefferson!  She will still be around and training by your sides – but we wanted to give her the chance to tell you all what’s been up in her life lately. Liz will be coaching with us until the end of September, when Ave will take up the call and begin a new Endurance schedule for CFCC.  If you haven’t been to CrossFit Endurance yet – make it your goal to get there this month!

Dear CFCC,

A few weeks ago, I accepted a full-time position at Jefferson Hospital as an Occupational Therapist in acute care.  I am very excited about this opportunity and want to thank you all for encouraging and supporting me during this process. I plan to start this position in October, after taking my licensing exam in September.

September will also be my last month as a coach at CFCC. It has been my privilege to witness your greatness and guts every week in classes. You continually impress and inspire me with your ability to push yourself to be even better than you were the week before.  I experienced your desire to be great regardless of our surroundings at CFCC.  I will always remember those epic sandbag struggles in the old space!  KD and I came to CFCC when there less than 20 members for our first WOD.  From my very first class, I was impressed by the gym’s commitment to standards, form, and excellence and was honored to be a
part of such a special place.

I remember the first time I gave feedback as a coach-in-training.  The class was squatting, and I think we ran about 45 minutes over! The members were so supportive about my journey towards becoming a coach and I will be forever grateful for your patience. I also remember the first endurance class at CFCC.  It was probably the biggest endurance class to date and I still have pictures of you all bunny-hopping your way down wooden Camac Street.  Once the weather changed during the hobbit-hole days, we made our way inside and to the treadmills.  Your flexibility and dedication to proper Pose was impressive and you learned a lot of those treadmills!  Jack and Tony then ran the first marathons after CFE exclusive training and I was so proud of them!

A small part of Liz’s legacy:
Running way back when on Camac,
and also this past weekend, in Washington Square Park

Today, a LOT of work happens on a daily basis at CFCC and it is amazing how you all are dedicated to making yourself a little better everyday. I love supporting you in your progress towards your goals. Thank you for giving me that chance. I plan to continue to train beside you and to be just as impressed by your daily performance as ever!

Liz: further proof that you can be STRONG, smart, and a great runner 🙂

Monday, 9/3/12

Classes are cancelled for the holiday today (the Advanced Oly class is still on but full from 10-12pm).  Enjoy the extra rest OR if you really need to burn some Labor Day energy off… check out CFCC’s Travel WOD section.

If you have some time over the weekend, here are the many many Board Scores that we weren’t able to post in the last few weeks.  Thanks for your patience!

See all the boards after the jump…

Sunday, 9/2/12

Please note: all classes EXCEPT Advanced Oly from 10-12pm are cancelled on Monday for the Labor Day Holiday.  We’ll start the week off with Floor Pressing on Tuesday!  Get your broad jumps ready!

Intermittent Euphoria.  From Mark’s Daily Apple.

Vegan Mint Chip Ice Cream.  From Elana’s Pantry (you’re welcome).

CROGA with Tim at 10am.

WORKOUT OF THE DAY with Tim at 11am.

INTRO TO OLY with Jim, 12-130pm.

ADVANCED OLY with Jim, 2-4pm.

Mara, mid double under.

WORKOUT OF THE DAY: 

SELF-MYOFASCIAL RELEASE: Foam Roll and Lax Ball as needed til 10 past.

DYNAMIC WARM-UP: Learn the Movements.

METABOLIC CONDITIONING:

FIGHT GONE BAD, EXPLAINED (see below).  Please note, we will use Kettlebell Sumo Deadlift High Pulls in place of Barbell High Pulls.  Risky shoulders, and new folks should Kettlebell Sumo Deadlifts only.

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:

1. . Wallball Shots: 20/14 pound ball, 10/8 ft target. (Reps)
2. . Sumo Deadlift High-Pull: 75/53 pounds (Reps)
3. . Box Jump: 20″ box (Reps)
4. . Push Press: 75/53 pounds (Reps)
5. . Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Scores from Saturday -Elements, Gymnastics, Foundations, and the Workout of the Day – Alyssa, Mel, Cathryn, and Gabby – be sure to pick up your copy of “Well Fed” from Ave on Tuesday!

Saturday, 9/1/12

More weekend reading:

Rest vs. Recovery – which one are YOU doing?

Some thoughts from Donny Shankle on what “heavy” means in Weightlifting.

INTRO TO OLY with Sammy at 9-1030am, with Jim, 1030-12pm.

FOUNDATIONS, with Erin at 10am.

WORKOUT OF THE DAY, with Erin at 11am.

BRING A FRIEND FOR FREE! 🙂

GYMNASTICS with Sammy at 11am.

HYBRID OLY with Jim 12-2pm.

ADVANCED OLY with Jim 2-4pm.

Above, Rach addresses hip extension in the Broad Jump during class.
Rach is at CrossFit King of Prussia getting her Level 1 Certification this weekend!
We’re so proud of you, Mama Baratz! Have fun learning ALL THE THINGS!

WORKOUT OF THE DAY: 

SELF-MYOFASCIAL RELEASE: As needed until 5 minutes past.

DYNAMIC WARM-UP: Walk to Washington Square Park. Bring a Jump Rope.

SKILL WORK: Pose Running Drills: Pose Single Leg Holds, Bunny Hops + Lean, Partner Assisted Deadlift Starts, Single Leg Pulls into Sprint.

METABOLIC CONDITIONING: 

Remember this order, and you’ll understand the workout = Run, Rest, Double Under

AMRAP in 12 minutes, in teams of 3:

While Partner A of the team runs 400m, Partner B rests, and Partner C completes as many double unders as possible until the first member returns.  Upon Partner A’s return, Partner C leaves for the run while Partner B takes over the double unders and Partner A rests.

The team with the highest score of double unders wins 3 (count ’em) 3 Well Fed Cookbooks by our lovely guest, Mel Joulwan.

Friday, 8/31/12

LIKE OLYMPIC LIFTING?  Wanna see just how much in just one month?  SIGN UP for the hookgrip Classic! OR, if you’d just like to watch the madness go down, sign up as a spectator (it’s free!)

Weekend Reading:

From Mark’s Daily Apple. On Cholesterol, Part 1. On Cholesterol, Part 2.

Some light comedy: Tracy Jordan, Meat Machine – from CaveGirlEats.

On that note, Homemade Mayo, from Mel (see below).

What’s the deal with scaling in the gym?

A great crowd was here for author, Mel Joulwan’s book signing.
If you haven’t checked out her book, it’s a GREAT resource for eating well and enjoying it.
If you haven’t checked out her blog – you should definitely do that right now!

SELF-MYOFASCIAL RELEASE: As needed, for 5 minutes.

DYNAMIC WARM-UP: 1 minute with each: Spiderman Stretch, Jimmy Buffetts (don’t forget, these should be done in a FULL lunged position), Lunged Windmills.

SKILL WORK: Strict False or Neutral Grip Muscle-up using Bands or Rings.

STRENGTH: Back Squat, up to a peak set of 5.

METABOLIC CONDITIONING:

AMRAP in 10 minutes of:

3 Strict Muscle-ups

3 Rolling Pistols Each Leg

3 Strict Handstand Push-ups

*use bands if rings are available for you to do so. If not, or if your shoulders require something a little different, simply complete 3 tough pronated grip pull-ups.

Pull-up scores from our half day 🙂

Thursday, 8/30/12

HYBRID OLY with Sammy, 7-9am.
ADVANCED OLY with Jim, 9-11am.
CROGA with Tim at 1pm.

Sign up for Liberty Barbell Club’s FIRST EVER Competition, the hookgrip Classic!

We’ve got a bit of weird schedule today due to this AWESOME event taking place at CFCC, check out MINDBODY for the full schedule of available classes!

Also, keep in mind, the 530pm class is open to 50 people and will be FREE for outside members of CFCC – MEET AT WASHINGTON SQUARE PARK!

Patti, the original supinated pull-up CFCC hero, climbs at TrapDoor Athletics Summer Camp.

SELF-MYOFASCIAL RELEASE: Lax Ball Feet, Lower Legs, Glutes, and Hamstrings, 8 minutes.

DYNAMIC WARM-UP: Review the drills for the squat clean.

SKILL WORK: Every minute on the minute for 10 minutes: 3 Squat Cleans.  Begin at a load that is at least half of your clean max and work up as you are able.  You may go up in weight as long as you are not failing the lift.  If you fail a lift you must back down to the weight you used in the previous set.  If you are feeling entirely unstable and are very new to the lift, take NO shame in simply completing this as a drill with PVC!  Form matters SO much more than load here.

STRENGTH: Supinated Grip Pull-up, every two minutes for 16 minutes, a set of five supinated grip pull-ups (so, 40 total pull-ups).

• Your jumps for the Supinated Grip Pull-up if you are beginning with a lot of help with a band should be as follows (let’s say your best pull-up is a mini band pull-up (supinated grip): Begin with Average Band.  If this set is a little slow on the fifth rep, do it again.  If the second set is good, add 2.5-7.5lbs to the Average Band.  Using the same rules (the set must be FAST, and feel strong), continue to move up to Light Band, and add the same (2.5-7.5lbs.)  If you fail on ANY set, you MUST drop back down to the weight you successfully completed.

• If you are NOT beginning with a lot of help from a band (aka – you are beginning with a BODYWEIGHT set) – complete your bodyweight set before the timed sets begin and move up in 10% increments of your best weighted pull-up.  Ex: if your best is 100lbs. x 1, begin with 10lbs. Your second set will be 20lbs., third set 30lbs., fourth set 40lbs., fifth set, 50lbs. and sixth set, 60lbs. If you can move up from here, continue to.  If the quality of your set drops here (or of course if you fail – stop moving up!)

FOR QUALITY: 3 sets of 10 GHD Sit-ups (as you are able, slow the sit-ups down a bit – attempt to control the descent by staying tight in the trunk as much as possible), alternated with 3 sets of 10 STRICT Toes-to-Bar.

Everyone LOVES park workouts!

THE PARK CLASS at 530pm, to be Coached by Tim and Sammy:

If you have a friend that’s interested in CrossFit feel free to bring them to this FREE session!  All are welcome!

DO NOT MEET AT THE GYM – MEET AT Washington Square Park – and please, hide your valuables.  If you want to stop by the gym to leave them that is totally fine – but don’t leave them around while training at the park!

10 minutes of get there, say hello, do some warming up on your own.

10 minutes of sprint starting (lying starts, change in direction starts… )

A version of Monday’s WOD, but a little bit different… AMRAP in 15 minutes of: RUN 400m, REST, BURPEES.  The score is BURPEES.

Followed by 10 minutes of 100% legit cool-down YOGA.