Saturday, 9/1/12

31 Aug

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.


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!


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.


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

30 Aug

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.


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

29 Aug

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.

Wednesday, 8/29/12

28 Aug

INTRO to OLY with Sammy at 530-730pm.
ADVANCED OLY with Jim, 730-930pm.
GYMNASTICS with Sammy at 730pm.

Wanna know more about the bench press? There’s a lot of awesome info here.

All of Liz’s classes for Wednesday are cancelled due to her being away this week.  Don’t fret though – starting in October we’ll be offering 8+ (YEP, 8!!!) CrossFit Endurance classes a week!

Due to this AWESOME event happening at CFCC at 630pm on Thursday – the only evening class will be held at Washington Square Park at 530pm and will be coached by Sammy and Tim.  Meet at the park and, if you have a friend who’s interested in CrossFit, bring ’em out! THIS IS A FREE SESSION and the movements will be approachable for all!

JPap, at the top position of the American Kettlebell Swing during Filthy Fifties.

SELF MYOFASCIAL RELEASE: Foam Roll as needed, 5 minutes.

DYNAMIC WARM-UP: Turkish Get Up Skill Work.  Review the Lift and then, if you’re experienced with it, feel free to work up to something that feels a little heavy.  If you’re new to the lift, just practice!  5 minutes.

ACTIVATION: Broad Jump, 5 attempts at a peak of 1.  Measure carefully, this peak will determine what you do for the STRENGTH portion of today.

STRENGTH: Deadlift – BASED entirely on your Broad Jump, and will be for the REST of the cycle until PEAK WEEK.

  • If you jump ANYWHERE ABOVE your best Broad Jump – you will complete 6-8 singles at 92% of your best Deadlift (of course, lesson the percentage with any loss of speed right at 92%).
  • If you jump between 95-100% of your best Broad Jump – you will attempt to complete 4-6 sets of triples with 88% of your best Deadlift (of course, lesson the percentage with any loss of speed right at 88%).
  • If you jump less than 95%, you will complete 3-4 sets of 5 with 78% of your best Deadlift – (of course, lesson the percentage with any loss of speed right at 78%).
  • *If your bodyweight is fluctuating a lot this will affect your broad jump.  Be mindful of it and feel free to use the scale for more control in this little “experiment”.
  • If for any reason you peak ABOVE your best Broad Jump two weeks in a row, AND you complete 8 singles at 92% of your best Deadlift, you will raise the percentage you complete for singles to 94%.
  • *Calculators will be provided soon but please bring your phones in if you are able.  We will most likely be doing this for two more cycles – it’ll get easier as we all get used to it!
  • We’ll use your progress in Peak Week to see how this is working for everyone.  We’re excited to see how it goes!


AMRAP in 7 minutes:

7 Kettlebell Push Presses (1.5/1) Each Arm

7 Pull-ups

7 American Kettlebell Swings (1.5/1)

Floor Pressing – 115 people on a Tuesday? YOWZA.

28 Aug


Tuesday, 8/28/12

27 Aug

Don’t forget to let us know if you’re interested in participating in the upcoming Nutrition Challenge – if you don’t know what I’m talking about (or if you do, and you haven’t really been keeping tabs on what’s up this!) check out this post!

We’re in the first week of a new cycle – this is called “Hell Week” for a reason. Make sure you’re getting your rest! and Don’t forget to get your bearings!

This is (still) happening at CFCC on Thursday evening!  We’re already expecting at least 75 people!  Don’t miss out and don’t forget there will only be ONE WOD in the evening that day and it will be happening in Washington Square Park at 530pm.

Boom. Tim, snatching at Summer Camp. Photo by Nat Arem.

HYBRID OLY with Jim, 530-730pm.

INTRO to OLY with Erin, 7-9am.

CROGA with Tim at 6pm.

ADVANCED OLY with Jim, 9-11am and 730-930pm.

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.


Complete for time:

500m Row

30 Push-ups

30 Steps Single Arm KB (1.5/1) Overhead Walking Lunge (15L/15R)

30 Box Jumps (30/24)

16 Push-ups

16 Steps Single Arm KB OH WLunge (8L/8R)

16 Box Jumps (30/24)

Monday, 8/27/12

26 Aug

It’s the start of a new cycle – check it out!

THIS is happening at CFCC this Thursday.  Sign up here if you’d like to attend, and plan to train at 530pm if you train in the evening – this will be the only the available session and it WILL be outside.

CROSSFIT ENDURANCE (Running) with Liz, at 630am.

GYMNASTICS with Sammy, at 730pm.

CROGA with Tim at 1pm.

ADVANCED OLY with Jim, 9-11am and 730-930pm.

HYBRID OLY with Jim 7-9am and with Sammy, 530-730pm.

Matching burpees from Khanh and Cyndi during Filthy Fifties!

SMR: Foam Roll as needed, 3 minutes. Lax Ball Lower Body, 3 minutes.
DYNAMIC WARM-UP: T-Drill Sequences. – 5 minutes.
STRENGTH: Every other minute for 20 minutes: Pause (1 second hold only) Front Squat Triple. Begin at 50% and move up as follows: 60%, 70%, 75%, 80%, 85% – if you make it this far without failing, continue at 85% until 20 minutes is through. Go no higher than 85%. If you fail, you must back down to the previous percentage. Write up your necessary jumps before attempting so that weight set up is easy.

In teams of 3, for max Wallballs.

AMRAP in 10 minutes: Row 300m, Rest, Wallballs. One person at a each station. The rester begins wallballs when the rower gets done with 300m. The wallballer gets to the row after the previous rower is thru. The rower begins to rest after they’ve rowed 300m.