Tag Archives: CrossFit Philadelphia

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 🙂


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

Saturday, 8/11/12

10 Aug

CROSSFIT ENDURANCE (Running), 9-10am with Liz

INTRO to OLYMPIC LIFTING. 9-1030am, with Sammy. 1030am-12pm, with Jim.

FOUNDATIONS with Liz, at 10am

WORKOUT OF THE DAY, with Liz at 11am

GYMNASTICS with Sammy, at 11am

HYBRID OLY with Jim, 12-2pm

ADVANCED OLY with Jim, 2-4pm

A lot of words from a very smart, and very strong Coach (Dan John) MOSTLY on Olympic Lifting.  Read with your coffee.

Fold your laundry while listening to this – and consider why Sleep is quite possibly one of the most IMPORTANT elements of your training that you might be COMPLETELY ignoring.

Riddhi concentrates on her set up for the deadlift while Coach Tim keeps an eye on her form. There’s no substitute for good form in CrossFit – it is the basis of everything that we do and will serve you well whether you’re a beginner, intermediate, OR competing in a sport. Foundations is the perfect place to check your ego if you know you need to rework your form for a movement from the ground up – otherwise, EXPECT MORE of yourself in regular classes – don’t give into lazy reps!


SELF MYOFASCIAL RELEASE: 5 minutes as needed

MOBILITY: Wall Quad Stretch 1 min/side, Band Overhead Stretch 1 min/side

DYNAMIC WARM-UP: lateral drills, then work up to the weight you will use for the thruster


Five rounds for time of:

135 pound Thruster, 15 reps

Run 400 meters (or row 500m)

Friday, 8/10/12

9 Aug

Some reading for the weekend:

32 Slow-Living Inspired Ways to Spend Summer (before it ends!) from Mark’s Daily Apple!

Is CrossFit dangerous? A pretty incredible story – and, at the end, a CrossFit Headquarters Level 1 Coach raps to Biggie Smalls – what more could you ask for???

Required reading: “If you compare yourself with others, you may become vain or bitter; for always there will be greater and lesser persons than yourself…Enjoy your achievements as well as your plans.”

Tekla, catches some air on the burpee – even though no one said anything about vertical jumping! The burpee INCLUDES the jump – if you’re not leaving the ground, you’re not working hard enough! Today’s WOD will make that jump pretty intentional – USE IT!

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

MOBILITY: Partner Assisted Lat Stretch, 2 minutes to learn, complete, and switch.


ACTIVATION: Take 3 minutes to work up to a max Box Jump (record your height).

STRENGTH: Front Squat, up to a peak of 1.


5 Rounds of:

Box Jump (80-90% of peak of 1 from today), 3 reps

Burpees with a Vertical Jump (aim to hit the ceiling – don’t worry if it’s not the exact same jump every time), 5 reps

Jumping Lunges, 10 reps (switch feet 10 total times)

Thursday, 8/2/12

1 Aug

HYBRID OLY, with Sammy, 7-9am, 530-730pm.
ADVANCED OLY, with Jim, 9-11am, and 730-930pm.
CROGA, with Tim, 1-145pm.

CROSSFIT LOVE’S SUMMER CLASSIC is at The Piazza on this weekend – we’ve got a few athletes competing and it’s sure to be a fun night for all – bring you and yours, and come out on Saturday!

Giulia single-arm swings the kettlebell. Reasons to come in EVEN if you’re injured: 1) we will NEVER tell you to work through an injury – that’s dumb. 2) we can work AROUND your injury as long as you are willing to acknowledge that even though you REALLY like powercleans if you just had shoulder surgery – maybe you shouldn’t be landing heavy loads on your SHOULDERS) 3) moving around can not only keep you motivated to be better, but it has also been shown to be a huge predictor of whether or not you will RECOVER from your injury – moving fresh blood/resources to areas you can’t move is a GOOD thing! 4) staying on a schedule is a BIG part of being able to never have to struggle with coming back to one!
If you are EVER injured –
– we do keep a written record of all of these things and do our very best to stay on top of them!


SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 3 minutes. Foam Roll Serratus Anterior, 2 minutes.

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

DYNAMIC WARM-UP: 1 minute of each: Child Pose plus Internal Rotation Mob (keep chest to the floor), Add Bullwinkle hands plus Rotation, Jimmy Buffetts (remember to switch legs). Inchworms.

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


Complete 7 rounds:

Max Rep Handstand Push Ups
15 Hollow Rocks

*if no HSPU, perform PUSHUPS – the Coach reserves the right to cut your set if it has the potential to HARM you – if you don’t want to be scaled down – PERFORM PERFECTLY – NO EXCEPTIONS.

 Breathing during lifting – it’s a PRETTY important skill to learn.

Wednesday, 8/1/12

31 Jul

HYBRID OLY with Erin, from 9-11am.
INTRO to OLY with Sammy, 530-7pm.
CROGA with Tim, 8am.
CROSSFIT ENDURANCE, ROWING, with Liz, 530-630pm.
GYMNASTICS, with Sammy, at 730pm.

Dear Mark: I Hate Running – from Mark’s Daily Apple. For more information about CFCC’s Endurance program go here.

“Responsibility to yourself means refusing to let others do your thinking, talking, and naming for you; it means learning to respect and use your own brains and instincts; hence, grappling with hard work.”

(Claiming an Education, 1977)” 
― Adrienne Rich

Angie, in a good set up for the power clean. This set-up will differ person to person –
as you go to class today – pay attention to where Coaches move your hips – it matters!

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

DYNAMIC WARM-UP: Face-to-face footwork drills: tapioca, feet switching, cross-overs.

ACTIVATION: Review the power clean.

STRENGTH: Conventional Deadlift, complete 5 sets of 5 after one warm-up set at 50% of your max Deadlift.  You may go up or down in weight but the aim here is to perfect your form.


Pick a load for the power clean and complete one of the following:

Workout A: 8 Rounds for time of: 3 HEAVY Power Cleans (think, 225/135 – or more for women), 8 Chest-to-Bar Pull-ups, 8 Burpees.

Workout B: 5 Rounds for time of: 5 LIGHT Power Cleans, 5 Pull-ups, 5 Burpees.

Thursday, 7/26/12

25 Jul

HYBRID OLY with Sammy, 7-9am and 530-730pm.
ADVANCED OLY with Jim, 9-11am and 730-930pm.
CROGA with Tim, 1-145pm, 6-645pm.

To be applied to your relationship with the barbell or, simply with those around you…

“The weak can never forgive. Forgiveness is the attribute of the strong.”
― Mahatma Gandhi, An Autobiography: The Story of My Experiments with Truth

This is the point in the pull where you should pull on the bar to bring yourself to it – it’s not going to magically GET THERE! Under the watchful eye of a Coach and with lots of focused practice –
you CAN get this movement… be patient, and it’ll come!

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

MOBILITY: Boz Overhead Squat Warm-up.

DYNAMIC WARM-UP: Skill Work for the Snatch.

POWER: Snatch, up to peak of 1.  If you can, try to make your number for today from the floor (as opposed to from the Hang Position that we’ve been practicing for the last few weeks).

FOR QUALITY: 7 Rounds for time of: 5 Toes to Bar (pick strict OR kipping), alternated with 5 Strict Pull-ups. As this metcon is strictly for quality, you may begin it as soon as you have reached your peak set for the Snatch. Expect to stay a little later if you’d like to complete the entire thing – it should take you anywhere from 10-15 minutes.

BANGARANG! Did you PR your Sumo-Deadlift??? Do you want to PR your Back Squat, Deadlift, AND your Press ALL IN ONE DAY??? If so, The CrossFit Total was made for you! It happens twice a year – and we’d love for you to save the date:
10/20/12 – we’re making it happen again – and this time… in HALLOWEEN Costumes!