Tag Archives: Coaches


3 Sep


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.

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 🙂


Sunday, 6/3/12

2 Jun

Sign up for summer camp ASAP – or there won’t BE a summer camp!

Next weekend on Saturday we’ll be carting ourselves off to a big warehouse in East Falls to participate in completing the CrossFit for Hope workout.  If you’re not sure what this is all about just check out the little explanation here.  On Monday a sign-up sheet will be posted in the front of the gym to arrange for carpooling.  Save the date and come out for a great time that does GOOD THINGS for others.

WORKOUT OF THE DAY, 10am and 12pm with Tim.
CROGA at 11am with Tim.
ADVANCED OLY LIFTING with JIM, 12-2pm and 2-4pm.

Which one of these is not like the other?

SMR and MOBILITY: Coaches’ Choice, 5 minutes.
DYNAMIC WARM-UP: Review the power snatch – with special focus on moving from the high hang, to the hang, to the floor.

The class will be split into two teams.

The movements are:

Wallball, Double Under (no subs for singles may be made), Power Snatch

Each team will have 15 minutes and the following equipment: one 20lb. wallball, one 14lb. wallball, two jump ropes, one bar at 75lbs. and one bar at 53lbs. All equipment may be used if it is available and the goal is max reps.

The team with the most total reps divided by the number of members wins.

Sammy ended up (not surprisingly) being a great demo person while we were at this Gymnastics Seminar in Manayunk.  Check out the difference that head positioning makes in the rest of your body positioning… it works EXACTLY that same in Olympic lifting.  If you want the torso to commit, the head has to go first.  When you power snatch… HEAD THROUGH!

A Mind Set for Success

4 May

A Mind Set For Success With CFCC-er Annie Stone!

Looking for something to kickstart you training goals?  Studying patterns?  How about eating habits (::cough BCCCers cough::)?  This day is for you! 

When: May 20, 2012 2-5 PM
Where: Crossfit Center City

$20 for members of the CFCC BCCC – in cash at Seminar.
$25 for members
$45 for non-members
$20 ($5 off for anyone who brings a friend or relative)

TO SIGN UP – look under “SEMINARS” on Mindbody.

For more details about the seminar, check out this outline.  

For more about Annie Stone, go here.

Wednesday, 4/11/12

10 Apr

Did you like Olympic Weightlifting on Tuesday?  What would you like to see improve by the end of the cycle?  Post to comments!

ROWING WITH LIZ at 530pm: 4-6x500m, rest 2:00mins in between

YOGA (YEP! You read that right…) at NOON and at 630pm with Tim – TODAY!  These classes are 45 minutes long and will be a regular part of our rotation from now on!  In addition to all that – two GREAT events coming up for CFCC members (sign up under SEMINARS):

1. The Nutrition Seminar, Wednesday, April 18th, 6-730pm. FREE for members, $50 for non-members!
2. AND – YOGA for LIFTERS with Gina Stickney, Sunday, April 29th, from 12-3pm! We are SO excited to host Gina for this workshop! This seminar is part lecture, part practice. It will begin with approximately one hour of verbal instruction in Anusara yoga, which focuses particularly on the benefits of proper postural alignment and how mobility, breath, and practice can keep you in a good position at ALL times. The second part will be two hours of hands-on yoga technique, with a concentration on opening up the hips and the shoulders specific to the limitations that CrossFitters experience. It’s going to be AMAZING and ALL of the Coaches are attending – you should too! $15 for members, $50 for non-members.

Tim, showing off a great top position for the deadlift - NOT leaning back, but flexing the glutes to finish the lift, is CRUCIAL to the dealift's efficacy in your training. Also, sometimes ... strong makes this face, and that is O.K. 🙂 In fact, it's probably occasionally necessary.

“Successful weightlifting is not in the body, it’s in the mind. You have to strengthen your mind to shut out everything—the man with the camera, the laugh or cough in the audience. You can lift as much as you believe you can. Your body can do what you will it to do… I don’t think of my opponent, even in a close contest. I never would say to myself, ‘I hope he slips.’ That’s a negative attitude. Saying that, you’re relying on outside help to win. Prayer doesn’t help, either. That’s also relying on outside help. The will has got to come from me. It’s all up to me.”
-Tommy Kono

SELF-MYOFASCIAL RELEASE: Foam Roll Hips, 3 minutes. Lax Ball Shoulders, 3 minutes.
MOBILITY: Wall Quad Stretch + Overhead Reach, 1 minute each side.
DYNAMIC WARM-UP: 30 seconds of each: Squat to Stand, Air Squats, Glute Bridges, Jump Squats.
STRENGTH WORK: Spend 15 minutes working up to a heavy 5 reps for the Weighted Glute Bridge. The Coach does not need to watch your every rep but will be looking around to make sure that your form is solid. Bars should be shared to make loading easier. Use a towel to help with any hip pain (the bar should sit below your hip bones).

Check out the last time we did this workout (September 22, 2011) – your previous score may be there!
And another time – June 16, 2011

5 Rounds for Time of:

Deadlift, 5 reps (275/185)
Burpees, 10 reps

If not using rx’d, use 85% of your tested max deadlift.

5 Coaching Cues for the Deadlift, from Tony Gentilcore.

Just how heavy can you go on a glute bridge? Check out 495lbs. x 6 – if you need a spot like this gluteal gentleman, use one! And yes, I’m very aware that this looks REALLY weird.

More on Glute Training and why we do it is here.  (not WFS!)

An oldie, but a good one.

Tuesday, 4/10/12

9 Apr

“How you think when you lose determines how long it will be until you win.” 
-G.K. Chesterton

Sometimes all it takes is one person…

Our next Nutrition Seminar is coming up on Wednesday, April 18th from 6-730pm – if you haven’t signed up yet and you have no idea what Paleo isyou should just sign up today (under SEMINARS). No, really – JUST DO IT.

Sammy, at Nationals.

SELF-MYOFASCIAL RELEASE: Foam Roll, 3 minutes. Lax Ball Shoulders, 3 minutes.
DYNAMIC WARM-UP: 1k Row.-RECORD THIS TIME- If you are waiting for an erg – lax ball your sore bits a little longer.
SKILL WORK: Work form for the Snatch. If you are still struggling with Mobility or a risky hip – use the Power Variation of this lift.
POWER: At the Coach’s discretion, work with doubles and then up to a single for the day.
METABOLIC CONDITIONING: 1k Row – RECORD THIS TIME – PLEASE remember to set your screen to be counting down so that you get an accurate reading on time. Keep in mind that you may start this row at any time you have completed your lifts.  If you finish early, be ready to get on the erg first!

If you are snatching over 95lbs. please protect yourself but also attempt to dump on pads to be kind to our neighbors. We’ll be getting in some really thick platform like pads on Wednesday – until then, just try to be as nice as you can – THANK YOU!

The last time we rowed a 1k.
All other times we’ve rowed a 1k.


With Sammy at 730pm:

Self-Myofascial Release: Lax ball hip flexors, 3 minutes; Lax ball shoulders, 3 minutes
Dynamic Warm-Up: 3 Rounds of: 5 inverted push-ups, 10 hollow-arch rock-overs, 10 arm circles (each way), 10 hip swings (each side)
Skill #1: Handstand Straddle Press, 10 minutes of practice
Skill #2: Ring Support in L-Sit/V-Sit, 10 minutes of practice
Metabolic Conditioning:
5 Rounds for Time of:
L-Sit Hang, 30 seconds
Ring Dips, 5 reps
Seated Straddle Leg Lifts, 10 reps
Handstand Walk-Ups, 5 reps

Why Gymnastics?  Cause it means you can entertain thoughts of doing this:

Wednesday, 3/14/12

13 Mar

From Adam Scheiner. Don’t take yourself too seriously 😉

For a better example of how to lift a barbell:

Elements: None.
Games Athletes: if you’re doing the WOD on Thursday, I’d REST, tonight, we’ll meet at 815pm to warm up and do the workout as soon as it’s posted.
Specialized Sessions: 1pm and 730pm Mobility with Tim, 530pm Rowing with Liz.

SELF-MYOFASCIAL RELEASE and MOBILITY: Barbell to Lower Legs, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side. Foam Roll IT Bands, 1 minute each side. Kettlebell Assisted Thoracic Extension over the Foam Roller, 1 minute. Partner/Band Assisted Wall Quad Stretch, 1 minute each side.
DYNAMIC WARM-UP: Run through the movements of “Fight Gone Bad”.
STRENGTH: Work up to a peak of 1 for the Pronated Grip Pull-up.

“Fight Gone Bad”

Wall-ball: 20 pound ball, 10 ft target. (Reps) – Women, 14 pound ball, 9 ft target (IN the yellow line)
Sumo deadlift high-pull: 75 pounds (Reps) – Men, use 2 pood kettlebell. Women, use 1.5 pood kettlebell.
Box Jump: 20″ box (Reps) – Women, 20″ box
Push-press: 75 pounds (Reps) – Women, 55lbs.
Row: calories (Calories)


All the previous times we’ve done Fight Gone Bad.

Wednesday, 3/7/12

6 Mar

Specialized Classes: Mobility with Tim after the noon session and at 730pm, CrossFit Endurance at 530pm, and Intro to Olympic Lifting from 6-730pm.
Elements: 7a with Cassie, 9a with Chris, 6p with Erin, 7p with Liz.
CF Games Open: WOD 12.3 is announced at 8pm! We will be waiting for it and then attempting to complete it the same night. Sign up on the Google Calendar to attend Games sessions (open to CFCC’s CrossFit Games Open team only – though spectators are allowed and encouraged!)

If you haven’t yet seen Cassie’s Athlete profile yet on the Games Page, you should.

SELF-MYOFASCIAL RELEASE: Foam Roll as needed, 5 minutes.
DYNAMIC WARM-UP: Every minute on the minute for 10 minutes, perform 1-3 Pronated Grip Pull-ups. Every rep should be fast and if any reps become slow back down in load or in reps.
METABOLIC CONDITIONING: Tabata Box Jumps (24/20). Then, after about 5 minutes of rest, attempt to repeat the same number of Tabata Box Jumps, for time. Record your reps, record your time.
MOBILITY: THE ULTIMATE/COMPREHENSIVE LOWER BODY FIX: Femur out of Butt + Lateral Distraction, Spiderman Stretch, Pigeon Pose, Wall Quad Stretch, Lateral Hamstring Rotation, Gastroc/Soleus Stretch, Lax Ball the Glutes and TFL as needed.

Check out the video for more details on how all of these pieces work together: 15-20 minutes.

CROSSFIT ENDURANCE: 4x750m, hold repeats 2-3 secs.