Tag Archives: Benchmark

Friday, 8/17/12

16 Aug

A little weekend reading:

1. WHY DO IT RIGHT WHEN I CAN DO IT WRONG? – why Range of Motion matters… and why we love sexy metcons too but you should probably do them well – it’s SEXIER!

2. CROSSFIT, it’s not for everyone. – seriously, not joking.

3. Eggs, Cigarettes – you saw the study, now read about it so you don’t sound silly.

4. 5 Tips to Improve Your Deadlift – from Tony Gentilcore. IN PREPARATION FOR THE TOTAL!

5. Our new and improved CFCC Staff Page – you’ll notice a few new additions!  Stay tuned for more info!

The top of the thruster. If you don’t look like this – you’re not done yet.

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

MOBILITY: Partner Assisted Lat Stretch, 2 minutes to learn, complete, and switch. Wall Quad Stretch, 1 minute each side. Femur out of Butt Stretch, 1 minute each side.

DYNAMIC WARM-UP: 27 Squats. http://www.youtube.com/watch?v=wXkh8ofejc0

STRENGTH: Front Squat, up to a peak of 3.


“Death by Thrusters” at 135lbs./95lbs. 

Every minute on the minute do one more thruster. 

For example, in minute one, complete 1 thruster, in minute two, 2 thrusters, in minute three, 3 thrusters, etc…  when you can no longer complete the number of thrusters in the minute given, you are done.  Record the number of minutes you DID complete PLUS the number of thrusters you completed in the last minute before time was up.



Thursday, 8/16/12

15 Aug

HYBRID OLY with Sammy, 7-9am and 530-730pm.
ADVANCED OLY with Jim, from 9-11am and 730-930pm.
CROGA with Tim at 1pm and 6pm.

“Procrastination is one of the most common and deadliest of diseases and its toll on success and happiness is heavy.” -Wayne Gretzky (Don’t wait to be better to get here – just GET IN HERE!)

Looking for some good recipes and easy cooking demos to gear up for the BCCC in September?

Some intriguing thoughts on how we think about time, from Balanced Bites.

New member, Dan, gives Tim “the look of death” upon Tim’s suggestion that he keep his elbows up during the Front Squat. We’re totally cool with “the look of death” – as long as you promise to high-five us later!

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 3 minutes.

MOBILITY: Wall Quad Stretch, 1 minute each side. Pec Roll “Y” and “T”, 30 seconds each side, each arm.

DYNAMIC WARM-UP: Boz Overhead Squat Warm-up.

STRENGTH: Barbell Press, up to a peak of 3 (for speed).


If you cannot yet COMFORTABLY Overhead Squat, Front Squat for today’s WOD instead.


Use your peak of 3 for the Barbell Press and complete:

AMRAP in 10 minutes:

Overhead Squat, 10 reps.

Run up the stairs at the back of the gym, or at the front of the gym (larger classes should simply split in half) – run up 3 times, run down 3 times.

More good thoughts from your fellow CFCCers on Facebook. – if you haven’t already, LIKE US!

Sunday, 8/12/12

11 Aug

CROGA at 10am, with Tim.
WORKOUT OF THE DAY at 11am, with Tim.
INTRO to OLY with Jim, 12-130pm.
ADVANCED OLY with Jim, 2-4pm.

4 frames of the kipping pull-up.

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

MOBILITY: Coaches’ Choice, 5 minutes.

DYNAMIC WARM-UP: Agility Ladder Fun, 5-10 minutes.



Complete as many rounds in 20 minutes as you can of:
Run 400 meters (in our case 500m, but it’s an out and back run on Chestnut – just to 11th and back).
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Past times we’ve completed “Nicole” along with tips for doing so 🙂

.31 miles or roughly 500m

Tuesday, 6/26/12

25 Jun

CONDITIONING with Tim at 630-7am (tires at the park!!!)
INTRO to OLY with Jim from 1130am-1pm
HYBRID OLY with Jim from 7-9am and 530-730pm
ADVANCED OLY with Jim from 9-11am and 730-930pm
CROGA with Tim at 6pm

Rest vs. Recoveryfrom the folks at Whole9 which reminds me of the saying, “Your training is ONLY as good as your recovery.”

Wale helps Molly up from the bottom of a pistol. The counterbalance of turning the non-working leg out here is REALLY helping her. What’s even COOLER is you see Wale distributing his weight in direct opposition to hers in the exact same pattern. Your bodies know best.

SELF-MYOFASCIAL RELEASE: Barbell Mashing (alternate between internal and external rotation of the shoulder – keep the shoulder plugged back and down to maintain efficacy of this!), 2 minutes on each side.
MOBILITY FOR THE POSITION: Pec Roll with long arm out like a “T”, Pec Roll with long arm out like a “Y”, 1 minute in each position on each side.
POSTURE AND STABILITY: Practice the Single Arm Handstand, 3 minutes.
DYNAMIC WARM-UP FOR THE POSITION: Practice the Barbell Push Press.
STRENGTH: Work up to a peak set of 1 rep for the Dumbbell Strict Press.
METABOLIC CONDITIONING: 7 Rounds for time of: 7 Push Presses (65/95), 7 Burpees

*6am and 7am will need to be up in the Oly/Elements are for the metcon – sorry, guys!  almost done with this moving around!*

Monday, 6/25/12

24 Jun

GYMNASTICS with Sammy, at 730pm.

FOUNDATIONS with Tim at 630pm.

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

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

CROGA at 1pm (<——new and will stay) with Tim.

Before you front squat, make this face.

SELF-MYOFASCIAL RELEASE: Foam Roll Hips, 3 minutes.  Lax Ball Feet and Lower Legs, 3 minutes.

MOBILITY: Wall Quad Stretch, 1 minute side.  Pigeon Pose, 1 minute each side.

DYNAMIC WARM-UP: Partner Assisted Single Leg Squat.  Grab a friend and spot each other into the bottom of the single leg squat.   Work first by starting in the bottom and trying to stick your leg out at an angle (away from the body), maintaining weight in the heel and trying to stand up.  5 minutes of practice.

STRENGTH: Front Squat, start with a set of 5, up to peak of 1.


Scores from the last few days.

23 May


Gymnastics and Foundations

Lux is happy – 21-15-9 Chest to Bar and HSPU


Saturday, 4/14/12

13 Apr

Please note that Liz is away for this Saturday and so no Endurance classes will be held. Additionally, there is a permanent change in our schedule and Yoga will not be held today either. Normally it will be on Sundays at 11am, but tomorrow is the South Philly Rumble (again, you SHOULD be there!) so all classes are cancelled – ALL CLASSES except Sammy’s Rope Climb clinic at 9am in Rittenhouse Park on Sunday – where you can learn to climb a LOT better than this guy.

SELF-MYOFASCIAL RELEASE: Foam Roll and Lax Ball as needed, 5 minutes.
MOBILITY: Wall Quad Stretch, 1 minute each side.
DYNAMIC WARM-UP/SKILL WORK: Learn the Hollow Rock, Learn the Floor Lever. Take a few minutes to practice each movement.

“Dirty Thirty”

30 Box Jumps, 24/20 – STEP DOWN
30 Jumping Bar Pull-ups
30 American Kettlebell Swings, 1.5/1
30 Walking Lunges
30 Knees to Elbows
30 Push Presses, 75/45
30 Good Plate-Loaded Good Mornings (45/25)
30 Wall Ball Shots (20/14 – BOTH to the men’s room wall – above the line of the regular ceiling everywhere else, this is about 9 feet and will not be our regular target)
30 Burpees
30 Double Unders (if no double unders, 100 singles)

Rhea, on beach bod Friday 🙂

Jens sporting the best shirt for beach muscles.