Tag Archives: Competition

Saturday, 7/28/12

28 Jul

25 CFCCers are off at CrossFit Generation today to compete in their first competition hosted as an affiliatethe Summer Slam! If you’d like to swing by and see these folks in action feel free to do this!  As this was CFGeneration’s first competition they requested a certain number of people for their teams and I chose out of the people who had previously contacted me about being interested in competitions like these – if you aren’t on my list and would like to be – please contact me directly at erin@crossfitcc.com – needless to say, I’m PSYCHED for our 4 teams of 6 to test their training on the field.

The Weekend at CFCC – always full of surprises 🙂 Take this time BETWEEN cycles to recharge, create goals for the next cycle, and lay out a schedule that is FUN, AND CHALLENGING for YOU!

INTRO TO OLY, with Sammy – 9-1030am, with Jim 1030am-12pm

HYBRID OLY, with Jim – 12-2pm

ADVANCED OLY, with Jim – 2-4pm

On the benefits of Olympic Lifting.

CROSSFIT ENDURANCE (Running) with Liz at 9am: 3x1000m, rest 2:00m between, hold 3-5 secs

Five Ways CrossFit Can Make YOU a better runner.

FOUNDATIONS with Liz at 10am:

STRENGTH TRAINING for WOMEN – what to read if you’re all “but I don’t want to get BULKY???” 🙂

Also, take a gander through this post.

SMR: shoulders, 5 mins
Mobility: Band trap stretch 1 min/side
Dynamic Warm-up: 2 rounds: 10 cat camels, 10 bird dogs, 10 glute
bridges, 15 sec plank hold
Strength: Barbell press 5×5
Skill: Pose
Met-Con: run 400m, rest 1:30, run 400m.  Score is total time.

GYMNASTICS with Sammy at 11am:

SMR: lax ball/foam roll upper body, 5 minutes
MOBILITY: band assisted rack stretch, 1 minute each side; band overhead stretch, 1 minute each side
DYNAMIC WARM-UP: tabata superman rocks
SKILL #1: kipping pull-ups
SKILL #2: ring handstand/handstand push-up
4 rounds for max reps of:
1 minute of ring push-ups
1 minute of knees-to-elbows
1 minute of handstand hold (minus 5 reps for each break)
1 minute of rest
What can 3 whole years of consistent time at CFCC do?  Take a look at Angie’s progress!

WORKOUT OF THE DAY, with Liz, at 11am:

SMR: 5 mins as needed
Mobility: ankle mobs x 10/side, spiderman x 1min/side
Dynamic Warm-up: rowing drills, row 2 mins @ 75% effort
3 mins: row at damper 3-4, 80% effort. Note 500m split time
40 secs: max capacity
20 secs: active rest
30 secs: max capacity
30 secs: active rest
20 secs: max capacity
40 secs: active rest
1 min rest (or the time it takes for your partner to complete the
cycle): kick up damper to 6-7
repeat above cycle. Match the split time established in first cycle
1 min. rest: kick up damper to 10
repeat above cycle. Match the split time established in first cycle
1 mins. rest: damper to 1
repeat above cycle. Match the split time


Rolling out a new schedule of CrossFit Endurance, starting next Monday!

10 Jul
Calling all runners!  Are you participating in a fall race?  5k? Half? Marathon?  Please let Liz know at liz@crossfitcc.com.  We are putting together of list of competitors so that we can all track our workouts and progress.  NOW is the time to start training for your fall races!
For those of you who are unfamiliar with this part of CFCC…

What is CrossFit Endurance?

CrossFit Endurance (CFE) is first and foremost CROSSFIT.  CrossFit is primary for the athlete and the bulk of the programming for an endurance athlete will be CrossFit wods. As you all know, CrossFit is constantly varied, functional movement, done at high intensity.  CrossFit is broad and challenges all domains of fitness.  CFE, working from the base of CrossFit, allows an athlete to focus on cardio respiratory endurance, or one’s ability to maintain a certain aerobic output for a desired period of time.

You all know what endurance is:  5ks, 10ks, half marathons, marathons, triathlons, ultra-marathons, and so on. The common way to train for most endurance events is to train a lot.  Indeed, the gold standard for most marathon training is the 20 mile run two weeks before the marathon itself.  Endurance athletes program for time and miles, not results.

Sound familiar?  Sound like oh-too-many-sessions spinning away on the elliptical without a clue if you are improving or what improvement really is?

CrossFit Endurance is about quality not quantity.  REST from smart training makes you better, NOT more work!  CFE focuses on smart programming and performance.  You will not be doing more work poorly when you start CFE.  You will train smarter and be a better athlete for it.

CFE can be applied to lots of endurance sports, including running, rowing, swimming, and biking.  However, this is not just people who want to run marathons!  CrossFit Endurance benefits more than just the endurance athlete.  It also helps athletes who want to work on their running form or athletes who want to work on their met-con.

Theory to practice: how will your training be structured?

When training for an endurance event (like a fall race OR perhaps – the CROSSFIT GAMES???), continue to come to CFCC 4x/week for the regular, Oly, or gymnastics classes.  If your schedule permits, aim to attend a morning CFE class on Monday or Wednesday from 630-7am.  If your schedule does not permit this, feel free to speak with Liz directly about your interest in other modalities for training.  Clear your schedule for Saturday, and attend only the CFE class in the morning at 9am (being moved earlier to deal with the heat!) Stay in touch with us about how your feeling and you’ll see your best results YET in your own respective events!

ALSO, please note – in lieu of these new additions to the schedule – Tuesday and Thursday Conditioning will now take a backseat to more specified CrossFit Endurance programming. Conditioning may resurface again but for the first few months of the Fall we’d like to be more aggressive in our approach to strictly Conditioning oriented classes.

Advanced Class at CFCC is changing.

21 May

The Advanced Class hill sprinting on a field trip to CrossFit 215 this past Sunday.

CFCC is performing a kind of experiment to see what happens when we do “Advanced Class” a little differently. We’d like for this year of Advanced Class to be “commitment-based” and not strictly “performance-based”.

We are looking for a small core of individuals who are focused on the task of being a competitive force at next years Mid-Atlantic Regionals, whether that be on an individual or team basis. The time commitment for this group will exceed that which we ask of our regular members and consists of the following:

  • Mandatory 2-3 hour team session per week designed to prepare for the rigors of open and regional competition.
  • Individualized weekly workouts, to be completed on your own time, which are specifically geared towards improving upon your weaknesses and polishing your strengths. You will be able to do these when is convenient for you, most courteous to the other members of CFCC, and lastly, when you might be able to do them with other members of the team.
  • 1 meeting per month with Erin to review performance/nutrition gains, deficits, and goals.
  • Failure to complete these requirements will disqualify you from the team. A written excuse is required if you are unable to attend or complete any of these tasks. We have created this team to function as a whole and your absence will be felt. We understand that accidents happen, but even if you can’t train – we’d rather you show up.

Additionally we will be instituting field trips for “Team Practice” which entails visiting other gyms in the area and training with other top athletes in our Region for practice with other training modalities, equipment, and any and every scenario we are able to have access to. Sometimes you have to get out of your comfort zone to become a better athlete.

The team is so far comprised of Erin and the two top placing CFCC members from the Crossfit Open, Record and Lux. Our goal is 12 athletes, with two alternate spots available for those deserving or new members who might join in the next 10 months.

As a departure from the previous Advanced class we are changing our strategy for determining eligibility. In short, the performance requirements for the team are FAR less important to us than your desire and demonstrated commitment to training in the last Games season AND in your current training. If you would like to be considered for the team all we will ask for is 100 words or less written and emailed to erin@crossfitcc.com asserting a) that you understand the commitment above and are more than willing to accept it and b) your reason(s) for believing you belong on the team.

The deadline for these submissions is THIS FRIDAY, 5/25/12, you will be notified of your involvement by Friday, 6/1/12 and training will officially begin Sunday, 6/3/12 (with performance assessment meetings to follow in that following week).

Once the team is picked specific stipulations for how competing through Sectionals, Regionals, and on, will be discussed. If a spot is emptied, a waiting list will be used to fill this spot – because of this list, even if you don’t believe you qualify from a performance perspective, please email us if your passion for CrossFit competition is there. We sincerely want to consider any member of CFCC who is willing to work (a lot can change in 10 months).

Monday, 5/7/12

6 May

Got a CFCC recipe and pic?  Send it to me at erin@crossfitcc.com – the due date is Friday, May 11th. The 3 best, and 3 worst, win a cooking lesson dinner (FREE!) with Arrus, myself, Meghan and Abbey!  Enter ASAP!

For more information on the CrossFit Games Mid-Atlantic Regionals.

CROGA at noon with Tim
A 330pm Class!
FOUNDATIONS with Tim at 630pm

The women’s winner of the Mid-Atlantic Regionals, Jenn Jones, in the warm-up area.



SELF MYOFASCIAL RELEASE: Foam Roll Hips and Upper Back, 3 minutes.
MOBILITY: Box Assisted 90/90, 1 minute each side.
POSTURE AND STABILITY: Single Leg Squat Hold, 1 minute each side.
DYNAMIC WARM-UP: Tabata Single Leg Squats, switch legs at every interval – use as easy a variation as you would like.
STRENGTH: Back Squat, up to a peak of 3.
METABOLIC CONDITIONING: AMRAP 3 minutes of Back Squat (225/135) immediately followed by an unbroken (hands off the bar, or feet resting – you may rest in the hang) set of kipping pullups. Submit both scores.


FOUNDATIONS at 630pm with Tim:

SELF MYOFASCIAL RELEASE: 5 minutes of “Ask the Coach” – where are you sore? Let us address your recovery needs specifically!
MOBILITY: Coaches Choice, 5 minutes.
DYNAMIC WARM-UP: Review the Row.
STRENGTH: Front Squat, 5 sets of 5.
METABOLIC CONDITIONING: 3 attempts at 500m Row. Rest as needed between sets.


GYMNASTICS at 730pm with Sammy:

SELF-MYOFASCIAL RELEASE: Lax ball shoulders, 4 minutes
MOBILITY: Band assisted rack stretch, 1 minute each side; Trap & rhomboid stretch, 1 minute each side
DYNAMIC WARM-UP: 3 rounds of: cat camels, 10 reps; floor leg lifts (lower to hollow), 5 reps; changing grip push-ups, 10 reps; arm circles, 10 reps each way
BALANCE/STABILITY: Headstand, 1 minute
SKILL: Kipping Handstand Push-Up
15 kipping handstand pushups
15 ring rows
15 burpees
20 hollow rocks
10 kipping handstand pushups
10 ring rows
10 burpees
20 hollow rocks
5 kipping handstand pushups
5 ring rows
5 burpees
20 hollow rocks

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

Tuesday, 5/1/12

30 Apr

We are running a new challenge for the CFCC BCCC!  Take a picture of a meal and write a recipe to send to me at erin@crossfitcc.com – the 3 best recipes and 3 worst recipes will win.  The winners will win dinner and instruction with the one and only Arrus Farmer who will be feeding you all and counselors Meghan and Abbey.  Among the instruction will be the following items: Perfect Steak, Braised Pork, Easy Fish, Getting the most out of Roasting a Whole Chicken, Tony Oil Salad, Southern Greens, and Ginger Infused Sweet Potatoes.  You will learn SO much – and all at the price of submitting your picture and recipe! Turn in your recipes by Friday, May 11th at midnight to win.

Arrus is taking you on a trip to Reading Terminal Market to learn about how to pick your proteins, greens, and carbohydrates at 8am this Saturday (meet at the gym) and also next Saturday (5/12/12) at 8am.  Why 8am? Because that’s the only way you’ll get the best, and learn the most without being distracted by tourists.  Skills for picking things out at the Terminal do transfer to your normal every day supermarket – so get some shut-eye early on Friday and come out on Saturday to learn how to navigate a place you’ll be every week if you know what’s good for you!

What happens to your body when you carb binge!

Beefy, Refreshing, AND BCCC approved – Lettuce Wraps from NomNomPaleo.

Do you keep a workout log?  If not, you SHOULD.  Here’s one place to Register for one. You’ll have to put your Workout Log as “new thread” under that section.  From there, just post whenever you do what you’ve done and it’s easy to search through the years to see how you’ve improved.  You can also use the “subscribed threads” feature to follow OTHER members of CFCC such as: Angie Marfisi, Coach Liz Edmonds, Reid Hurley, Original CFCCer Dave Lishego, Tara Garlinghouse, Todd Lane (in Ireland!), Melanie Lane (in Ireland!), Hunter Blackmore, David Wisniewski, Eileen Horgan, Rachel Miller, Jonah Detofsky, Shana McCarron, Meghan Ramos, Arrus Farmer, Rachel Baratz, Karis Yusavitz, Coach Sammy, Tony Kas (in Texas!), Jpap, and Coach Erin (moi!)  If you start a log – let me know!  I will gladly check it out when I can and also post it on a page I’m working on that has a list of CFCC logs – keeping track of where you’ve been is not only convenient for training purposes but also for encouragement on days when you’re not getting where you want to go as quickly as you would like!  No matter HOW you log – you SHOULD be logging!

CROGA at 630-715am and CONDITIONING at 715-8am.
ELEMENTS with ERIN at 7a, 530pm, and 7pm.
GYMNASTICS at 730pm.



MOVEMENT PREP: Coach’s Choice, 15 minutes.
SKILL WORK: The Muscle-Up, use the cage if rings are still not hung at this point, it will not be in use. Use a strict muscle-up if you are scared of the pull-up bar – or if you are lucky, and tall. Otherwise, feel free to use this time to work up to a max triple on the ring dip.

From the mainpage: http://www.crossfit.com/mt-archive2/008323.html

Eight rounds for max reps of:
Muscle-ups, 20 seconds
Rest 10 seconds
135 pound Clean and jerk, 20 seconds
Rest 10 seconds

95lbs. for women on the C and J. If no, muscle-ups, use a ring dip.


SELF-MYOFASCIAL RELEASE: Foam Roll, 5 minutes.
MOBILITY: Coach’s Choice, 2 minutes.
METABOLIC CONDITIONING: the CFE WOD for tomorrow: Row: 4x500m, rest 3:00 mins between each repeat – after all this, for every second off of your best time, complete strict pullups (pronated grip). Example: if your best time is 1:52 and my worst was 2:12, I’d complete 20 strict pull-ups before leaving.



SELF-MYOFASCIAL RELEASE: lax ball shoulders, 2 minutes; lax ball hip flexors, 2 minutes
MOBILITY: band overhead stretch, 1 minute each side
DYNAMIC WARM-UP: 3 rounds of: 10 seconds of cat stretch, 10 seconds of wrist stretch, 5 straddle seated leg-lifts, 5 piked seated leg lifts, 10 arm swings, 10 hip swings, 10 leg swings
POSTURE & STABILITY: hollow hold, 1 minute
SKILL #1: single-arm handstand
SKILL #2: pistol
For Time:
20 handstand thigh slaps (10 each side)
20 rolling pistols (10 each side)
20 knees-to-elbows
15 handstand thigh slaps
15 rolling pistols
15 knees-to-elbows
10 handstand thigh slaps
10 rolling pistols
10 knees-to-elbows
5 handstand thigh slaps
5 rolling pistols
5 knees-to-elbows



SELF-MYOFASCIAL RELEASE: Lax Ball Glutes/High Hamstring, 2 minutes. Lax Ball Shoulders, 2 minutes.
MOBILITY: Partner Assisted Thoracic Extension, 1 minute. Band Pec Stretch, 1 minute each side.
DYNAMIC WARM-UP: Skill Work with the Single Arm Snatch, 5 minutes to try multiple implements/loads to see which one you’d like to use for the metcon later. The Kettlebell Snatch will not be taught but if you have used it before and would prefer it for the metcon you may use it.
STRENGTH: Snatch, work up to a peak of 1. For those who have not been Snatching throughout the cycle, Overhead Squatting or Snatch Balancing may be used.
*** the 6am and 7am classes must take place entirely in the Oly Area ***
METABOLIC CONDITIONING: 5 rounds of: 30 seconds of Single Arm Snatch, Weak Arm. 30 seconds of Single Arm Snatch, Strong Arm. 30 seconds of rest. Pick your load and implement (kettlebell, dumbbell, barbell, etc.) Your score is your total number of reps.

A little reminder.  You have to want it.

(Ignore the poor range of motion)

Monday, 4/30/12

29 Apr

Croga at 12pm and 630pm with Tim.

It’s PEAK WEEK. Welcome to the week of singles!  If you don’t keep a workout log – START ONE THIS WEEK!

SELF-MYOFASCIAL RELEASE: Foam Roll and Lax Ball as needed til 10 past the hour.
MOBILITY: Box Assisted Spiderman Stretch, 1 minute each side. Box Assisted 90/90, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side.
POSTURAL STABILIZATION: Single Leg Squat Hold, 1 minute each side.
ACTIVATION: Box Jump, Work up to a peak of 1 in 8 minutes.
STRENGTH: Front Squat, up to a peak of 1.
***Especially in the 6am and 7am classes, absolutely no dumping/missing of barbells allowed – use a spot if you’re even a little bit unsure of a set.***
METABOLIC CONDITIONING: Tabata Burpees. Your score is your total number of burpees.

And now… for a VERY BIG DEAL…


Bathing suit? Check. Boom socks? Check. Bug spray? Check. It’s official, y’all, CFCC is going to summer camp! Mark your calendars for Friday, August 24 – Sunday, August 26! Registration will begin at noon on Friday and there WILL be workshops and WODs, along with all sorts of activities throughout the afternoon, so plan your time off from work accordingly! We will be headed to Indian Heada summer camp and mountain retreat located in Equinuck, PA – about 3.5 hours from Philadelphia – for a weekend of adventure, beast-mode engagement, and all of your favorite CrossFitting friends.

Your weekend includes: Dinner on Friday, three meals on Saturday, and brunch on Sunday; 2 nights of accommodations; the CFCC Jamboree on Saturday night, featuring a pig roast, campfire, dancing, and open bar; specialized programming; workshops from guest presenters; and of course, the First Annual CrossFit Center City Decathlon.

Regular Members = $475; Students = $375. The first 10 people to sign up get $50 off of the appropriate registration fee! Registration begins soon!

Summer Camp is brought to you by Trap Door Athletics,the brand, spankin’ new business venture of Emily Record and Cassie Haynes Grassia. Find out more about who they are and what they do on their website, www.trapdoorathletics.com

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