Tag Archives: CFCC on 13th

New Stuff that is definitely New since we moved into the New Space!

25 Apr

More stuff to put over your head.

Beefy coaches who may or may not be related to Erin. (NOT RELATED - but really... MAAAAYBE related??)

Something else to tell you just how long a 20 minute AMRAP can be.


Great tools for recovery.
Really awesome new coaches.

New Pull-up Device to torture your arms, or just make you better at pulling your own bodyweight.

Boxes that are 20, 24, and 30 on each side. And a Malika.

Rings of our own.

Jump Ropes. All shapes and sizes.

Wallballs. Meghan is not new. She is our second member ever!

So many of these. And so many things to do with them.


Wednesday, 4/13/11. Workout of the Day.

12 Apr

Our first, most primitive movements are the most important.  They should be trained as such.  “Baby Cindy”:




Don’t forget that there is a 5:30pm CrossFit Endurance Class today!!

SMR of the day: Foam roller to IT bands, 10+ minutes each side.
Metcon: “Cindy”
AMRAP 20 minutes:
5 pull-ups
10 push-ups
15 squats
Post WOD stretch: Wall quad stretch, 1m on each side.  As a group.
Strength bias (focus on rep speed): 10 rounds:  3 weighted pullups at 80% max (include bodyweight in calculations), 6 band resisted pushups (~8 rep max), 9 front squats at 1/2 max.

*Try to keep a consistent pace for the strength bias, not rushing through the workout.

CrossFit Endurance (5:30pm only, taught by Liz):

Bring a stopwatch!
CFE warm-ups (push-ups, spiderman steps, squat to stand, leg swings, arm swings)
Figure 4 review
Figure 4 drills, falling drills, pacing drills
Wod: 4×400, rest the time it took you to run the 400

CrossFit Kids

24 Feb

Do you have kids?  Would you be interested in a concurrent hour maybe on the weekends when you can train and also have your children participate in a small CrossFit Playtime session?  If so, please post to comments!

Big Jim and Will!

Thursday, 2/17/11

16 Feb

Classes tomorrow are at 6a, 7a, 8a, 9a, 12p, 430p, 530p, 630p and a 730p Gymnastics class.

Remember to register your team for CrossFit South Philly if you haven’t already aaaaand sign up to go with us to CrossFit Aspire this Saturday! We’ll be leaving at around 830am from the gym and be back before noon. 🙂

Way to go, Mama Baratz! That's some great overhead positioning!

Posture and Stability: Handstand Holds, 90s.

Activation: 5 minutes of push-up depth drops from bumpers, sets of 3.  Work up to a max comfortable height.

Strength/Power: Push jerk, peak set of 3.

Metcon: 5 rounds: 5 push jerks at 185/125, short loop run.

Wednesday, 2/16/11

15 Feb

A special reminder to everyone: at the end of EVERY session, please take all your belongings with you – including, but not limited to, your coffee cups.  A little bit goes a long way for everyone.  Gracias!

Classes tomorrow will be held at 6a, 7a, 8a, 9a, 12p, 430p, 530p, 630p, and there will be an Oly Lifting Specialty class at 730p (see programming below!).

If you have not registered your team for CF South Philly’s Rumble – get on that!

The teams listed are:

1. Mike, Ezra, Liz, Stu

2.Greg, Erin, Sammy, Chris

3. Reid, Arrus, Samm, Miller

4. Todd, Melanie, Reuben, Drew

5. Big Jim, Tara, Dave L., Jordan

6. Caitlin, Emily, Jeff, and _____

7. Stephen, Jack, Jen, Meghan

If you have a team and we don’t know about it – let us know so we can help you prepare!

Big Jim comin' outta the hole.

Posture and Stabilization: Single Leg Squat hold, 60s.

Activation: 5 minutes of 2×30′ burpee sprints. Stay fresh!

Power: Prowler drags with straps.  Peak set of 10s or less for 60′.

Metcon: 60′ burpee sprint ladder up to 8 reps (1 burpee, 60′ sprint, 2 burpees, 60′ sprint, etc).  Stay fresh!


Easy Herb Roasted Chicken Legs (cheeeeeap but tasty food)

Carrot French “Fries” (everything from this website tastes good and is SO SIMPLE)


Kristin, showing off a great rack position. Shoulders hold the bar and fingers baby-sit.


Warmup: Burgener, on your own

Posture and Stabilization: Single Leg Squat Hold, 60s

Activation: Depth Drops from a Box, 4-6 sets of 2

Skill: Hang Squat Clean, up to a peak of 2 – drop the bar out of the 1st rep and re-deadlift for the second.

Strength: Snatch Balance, up to a peak of 2 – keep the landing well above parallel.

Mobility: 15 minutes lovin’ on your adductors and rollin’ your glutes.

For those following from abroad…

12 Feb

Saturday, 2/5/11

4 Feb

It’s another fun-filled weekend for CFCC!  Our classes tomorrow are as follows: 9a regular WOD (Sammy), 10a Gymnastics, 11a CrossFit Endurance, 12p Jay’s First Kettlebell Class for CFCC!, and a 1p regular WOD (Liz).

If you’re wondering how to include all these classes into a healthy lifestyle my suggestion to you would be to pick the ones that are your weaknesses skill-wise and don’t do more than one metcon a day.  As Grog has stated, there’s more to come on how to make this work for you, but that’s a great place to start!  See y’all in the space!

Also, on a more general note, we’ve got 5 more slots available for $750.  A million thanks to those of you who responded so quickly.

Partner wod. Tag team/ relay style:  2 rounds, each for time, with a partner (first partner must complete cones then tag their teammate before they can start the same movement) .    50 feet between cones.  6 cone sprint.   2 cone single arm overhead kb walk (2/1.5.  1 cone each arm). 4 cone  Double kb walk (rack position, 2/1.5 each arm), 2 cone sandbag carry (anyhow, 120/90lbs), 6 cone sprint.  Total the time of both rounds to determine winning teams (lowest total time).  Any combo of sexes is fine.



  • Warm-Up
  • Spatial/Kinesthetic Awareness: Cartwheels
  • Strength: Parallette Work-Tuck hold, L-hold, V-sit, Manna
  • Metcon:
    • Tabata rocking hollows
    • Tabata parallette shoot-throughs
    • Tabata air squats


CrossFit Endurance, Running.

  • Warm-up
  • Figure Four Drills
  • Death by 10 meters!



dynamic/linear warmup (possible lap warmup, depending on turnout)

skill/strength:  high bridge turkish getup (focusing on points of contact, hip extension, eye position) working up to 1 peak set with kettlebell.  we will be focusing EXTENSIVELY on technique, and reviewing the snatch and two handed swing.


(use snatch size bell)
(if you perform the swing, you MUST finish the WOD with 5 bear crawls the length of the gym)

10 burpees/squat thrust
30 snatch/swing
15 burpees/squat thrust
20 snatch/swing
20 burpees/squat thrust
10 snatch/swing


timed plank
timed bird dog hold
timed hip bridge (with weight if possible)


Like I said, BIG DAY. 🙂

Food for thought: A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, die gallantly. Specialization is for insects. – Robert Heinlein