Tag Archives: cfcc

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, 8/16/12

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!

Wednesday, 3/15/12

14 Aug

CROSSFIT ENDURANCE (Running) with Liz at 630am.

CROGA with Tim at 8am.


CROSSFIT ENDURANCE (Rowing) with Liz at 530pm.

INTRO to OLY with Sammy, 530-7pm.

GYMNASTICS with Sammy, 730pm.

FOUNDATIONS with Liz at 630pm.

CFCCEats.  And the kinds of food and feelings (!) you can look forward to during the upcoming BCCC!

What is earthing?  Or… why being barefoot kind of makes everything right with the world.

Wale, getting low in the Back Squat on Monday.

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders/Glutes/Hamstrings, 5 minutes.

DYNAMIC WARM-UP: 1 rep each side of: Mobilize in a lunged position with arms straight out (“T”)– first, turn to face to behind you to the left, then right – second, tilt to touch one arm to the ground to the left and the ground to the right – third, aim to lift the chest to ceiling and get your same-side-hand to touch your back leg while raising your other arm to the ceiling. Then, 10 reps of CrossFit Football style BURPEES.

STRENGTH: Conventional Deadlift, up to a peak of 2.


5 Rounds for time of:

5 Deadlifts (275/185)

10 Burpees

*if you cannot complete this as rx’d – use 75% of your peak of 2 for the day.

For your previous score(s) on this WOD check out past blog posts.

Saturday, 6/16/12

15 Jun

CROSSFIT ENDURANCE with Liz at 11am. (Indoors – unfortunately, Liz’s ankle is acting up!) Running: Death by 10 m

GYMNASTICS with Sammy at 11am.

FOUNDATIONS with Liz at 10am.

INTRO TO OLY with Sammy and Erin from 9-1030am, with Jim and Erin from 1030-12pm.

WORKOUT OF THE DAY SESSIONS with Liz at 9am and 12pm.


Dunne sporting some Vibrams and a figure-4!


(Programming by Liz!)

SMR: as needed, 5 mins
MOBILITY: wall quad stretch 1 min/side
DYNAMIC WARM-UP: joint prep, pose drills:
1) Pose: Basic pose, run 30 steps, 20 figure 4s a/g the wall, run 30 steps
2) Fall: Bunny hop, run 30 steps
3) Pull: Dynamic lunges, 10 on each side, run 30 steps
POWER: Single leg jumping
Run 800m
21 Kettlebell swings (2/1.5, American)
21 strict pull-ups
21 Kettlebell swings
21 strict pull-ups
Run 800m

If anyone needs an approximate 800m run, this one will do!

Help us figure out who to do good things for!

4 Jun

The winners of the CFCC BCCC Recipe Challenge.

3 Jun


Thank you ALL so much for your submissions. It was actually SO hard to pick a BAD recipe – so many of you had practical food that looked like it tasted great and was WELL presented. That said, we only have so many seats at the table!

For worst recipe:

1. Adam Zell – he basically accidentally cooked a spoon.

2. Giugiu Bee – three things were involved: kimchi, eggs, and shrimp. Oh boy.

3. Chrissy Dee – can of tuna and frank’s red hot. Say no more.

For best recipe:

1. Hands down… Kevin and Lauren with some AMAZING scallops and salad – great ingredients, still simple, and great presentation.

2. Amanda Strouse – for her Breakfast Salad – creative, tasty, and easy to make – the recipe writing was actually very entertaining as well. 🙂

3. Tina Marie – for a simple but beautiful staple, carrot puree with ginger-infused coconut oil.

Now to schedule and film the BEST DINNER EVER!

Friday, 5/4/12

3 May

Don’t forget!  This SATURDAY – Arrus is taking a group of people to Reading Terminal to talk about how to pick out the right cuts of meat for easy, tasty, healthy cooking.  Meet at the gym at 8am and walk over at 810am.  Members not in the BCCC invited!

It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat. – Theodore Roosevelt.

RECORD competes in the CrossFit Games Regionals in Maryland today.  Follow the blog and Facebook for up-to-date details – and throw her all the love, good thoughts, and virtual fist-pumps you can.  She has worked incredibly hard to get here, is a humble yet headstrong warrior, and I’m so psyched for her to have this opportunity.  Good things are going to happen – be sure to follow along!

CFCC’s Olympic Lifting Team – Liberty Barbell – is slated to compete this Saturday morning in Moorestown, NJ (20 minutes outside Philly). For more information on this go here. To see our first official participation in an Olympic Lifting competition – check out the video below! If you want to know more about Olympic Lifting and what you’d be in for should you choose to compete at the end of July following the end of our next cycle as a gym – you should definitely check out things this weekend!


SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 3 minutes.
MOBILITY: German Hang, 1 minute.
ACTIVATION: Clapping Push-up Practice, 3 minutes. Use a band if you don’t feel like you can spring from the floor.
STRENGTH: Bench Press, up to a peak of 1.
METABOLIC CONDITIONING: “Fran” 21-15-9 reps of: 95/65 Thrusters alternated with Pull-ups