Tag Archives: Member Profiles

Friday, 8/3/12

2 Aug

ADVANCED OLY with Jim 530-730pm.

A note from an anonymous member 🙂

Hi Erin!

I wanted to send you a quick email just to express my thanks to you, the coaches, and CFCC in general.

Today I am wearing a skirt that I wore to my high school graduation. It is the ONE item that I’ve kept from high school and have always loved but haven’t been able to wear since I was 18. It has caused me anxiety and frustration year after year when I see it hanging in my closet because I had let myself get to a point physically where I wasn’t happy or, let’s be honest, healthy. I regularly clean out my closet and donate clothes and over the years I have gotten rid of everything that doesn’t fit except for this skirt. I don’t know why I held on to it – it wasn’t my version of “skinny jeans” or the sexy swimsuit that so many women keep in their closets as motivators. It just stayed there and made me sad. Last night as I was packing my clothes to change into after my 8 am session, I decided to put it on. It fits – it is actually even BIG on me! I feel awesome. I feel like I did something I’ve been trying to do for 10 years and just never got it right. I feel like I made a change that is not remotely easy to commit to, follow through on, or do daily. All of the base emotions of sexiness, superiority, and beauty that I thought I was chasing aren’t there. Instead I feel proud, healthy, and accomplished. I would rather feel like that any day.

So, thank you. I think it is safe to say that I wouldn’t have been able to feel that way without CFCC. I feel stronger, more confident, healthier, and yes…a little sexier too! I feel a part of a fantastic community that supports and drives each other to accomplish whatever goal it is that we each have. Thank you for making that happen for each of us and thank you for creating an environment that so many people need.

The Art of Choosing. Relevant Reading.

Above, Rachel, waits with baited breath for Mel to finish up the metcon on Wednesday. In case you haven’t noticed – we like you guys a lot, and your best REALLY does matter to us.

SELF-MYOFASCIAL RELEASE: As needed, until 5 past.
MOBILITY: Partner Assisted Lat Stretch, 2 minutes to learn, complete, and switch.
ACTIVATION: Partner Assisted Clam and Butterfly, 5 minutes total.
DYNAMIC WARM-UP: 27 Squats.
STRENGTH: Front Squat, up to a peak of 3 – speed and stability is the goal here!
METABOLIC CONDITIONING: “Karen” 150 Wallballs for time. Go in heats where necessary.

What’s 27 squats all about?  Squatting one way is not enough!  Not everything you squat in life comes in the shape of a barbell…

Advertisements

And now… the before and after pictures of the winners of the CFCC BCCC!

31 Jul

It’s no secret to anyone who’s hung around this spot longer than a week or so that we’re a crew that loves delicious food (perhaps because we live smack in the middle of approximately eight million amazing burger, brunch and boozin’ spots). Yes, we enjoy the Good Things in Life, but we’re also committed to training hard and training well – and one of the most important lessons we try to teach is that no matter how hard you try, you can’t out-train a less-than-nutritious diet.

What constitutes “good fuel” is different for each of us, and we’ve definitely learned that at some point, you need to shift your focus to setting a goal – be it leaning out, muscling-up, pulling 300 pounds or simply getting your chronic acid reflux under control –  and committing yourself 100% to doing whatever it takes to achieving that goal.

Back in May and June, almost seventy (!) of you decided it was time to tell your inner two year old to shut it, set some short-term goals, and COMMIT to six weeks of solid   nutrition. There were no overarching “rules” (and there never will be – we’re all different, after all). All we asked was that each participant did what they said they were going to do for the duration of the Challenge.

At long last, we’re thrilled to finally highlight some amazing folks from June’s Body Composition Change Challenge (all details about the Challenge are HERE).

Just in case you missed it – these winners were posted a while ago.  That said, the full details of their experiences have not yet been revealed – until today!  Take a  look at the BEFORE AND AFTERS!

Continue reading

Thoughts from the runners’ up winners of the previous BCCC!

23 Jul

It’s no secret to anyone who’s hung around this spot longer than a week or so that we’re a crew that loves delicious food (perhaps because we live smack in the middle of approximately eight million amazing burger, brunch and boozin’ spots). Yes, we enjoy the Good Things in Life, but we’re also committed to training hard and training well – and one of the most important lessons we try to teach is that no matter how hard you try, you can’t out-train a less-than-nutritious diet.

What constitutes “good fuel” is different for each of us, and we’ve definitely learned that at some point, you need to shift your focus to setting a goal – be it leaning out, muscling-up, pulling 300 pounds or simply getting your chronic acid reflux under control –  and committing yourself 100% to doing whatever it takes to achieving that goal.

Back in May and June, almost seventy (!) of you decided it was time to tell your inner two year old to shut it, set some short-term goals, and COMMIT to six weeks of solid   nutrition. There were no overarching “rules” (and there never will be – we’re all different, after all). All we asked was that each participant did what they said they were going to do for the duration of the Challenge.

At long last, we’re thrilled to finally highlight some amazing folks from June’s Body Composition Change Challenge (all details about the Challenge are HERE).

The bios for the FOUR WINNERS of the CFCC BCCC will be posted tomorrow!

Continue reading

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…

CFCC IS GOING TO SUMMER CAMP!

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

Don’t forget to Like TDA on Facebook and follow them on Twitter, @fleethebox!!

Sunday, 4/22/12

21 Apr

Regular Sessions at 10am and 12pm.
Croga at 11am.
Gymnastics at 9am and 2pm.
Advanced Class at 2pm.

SIGN UP FOR THE CFCC BCCC this WEDNESDAY by emailing me (erin@crossfitcc.com) and letting me know whether you’d like to do the virtual version ($50 – one food log due a week for 40 days, feedback on your food log with edits for the next week, and any other suggestions you may need) or the in-person version ($100 – one food log due a week for 40 days which you will be able to go over in person – name your preference if you have one because I (Erin) will not be the only one reviewing logs this time – in 4 1/2 hour sessions.  In both cases you will also meet to weigh in, talk goals, and then weigh in at the end of the challenge.  You are eligible for prizes with both entry fees as well – and all KINDS of awesome events will be happening during the course of this challenge – starting with the below:

A TRIP TO WYEBROOK FARM (leave from the gym at 830am – return by 1130am) – Wyebrook Farm is an amazing farm about an hour away from Philly that happens to raise some of the best pastured chickens and pork, (plus much more) in the area.  Their market is opening this coming Saturday morning and we’re going out to pick up food and grab a quick bite in their cafe – come with us and take in the beauty of Lancaster as you walk the grounds and actually see where food you can feel good about really comes from!

YOGA FOR LIFT-OFF with Gina Stickney (SATURDAY, 12-3pm) – just $15 for members, $50 for non-members – a full 3 hours of yoga for CrossFitters, including time for theory and practice!  Come out and open up your shoulders and hips, reset your posture for the coming week ahead, and learn how to incorporate this practice into every one of our CROGA classes.

GYMNASTICS with Sammy: 

SMR: lax ball shoulders, 5 minutes
Mobility: band overhead stretch, 1 minute each side
Dynamic Warm-up: 5 rounds: 5 cat camels, 10 second invert grip hang, 10 arm circles back & front, 5 arch to hollow rock overs, 3 forward rolls
Skill: handstand walking
Met-Con: AMRAP 15 Minutes
20ft handstand walking
5 toes-to-bar
5 candle roll-to-tuck jumps


SELF-MYOFASCIAL RELEASE: As needed, until 10 past.
MOBILITY: Coaches’ Choice. 5 minutes.
DYNAMIC WARM-UP: 5 minutes of Red Light, Green Light.
STRENGTH: 30 ft., Farmer’s Walk as much Weight as you can.
*Each handle weighs 49lbs. Plus the clips, each handle is 50lbs.*–
Previous times we’ve done Farmer’s Walks.
METABOLIC CONDITIONING:

WOD 12.5 of the CrossFit Games Open

Complete as many reps as possible in 7 minutes following the rep scheme below:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Women use 65lbs. If you do not have an unassisted Chest to Bar pull-up you should still use the same range of motion (ROM)- use as much help from a band as you need to gain full ROM.

Video explanation is here.

ADVANCED CLASS, 2pm with Tim:

MOBILITY and DYNAMIC WARM-UP: As needed, 15 minutes.
METABOLIC CONDITIONING:

Wednesday, 3/28/12

27 Mar

There is no CrossFit Endurance or Mobility today! Our apologies for the slightly unpredictable schedule! We are trying to get a sense of what class sizes can be like in the new space – especially given that some of the extra equipment (rings, pull-ups bars, platforms) is not completed yet. All that said, if you check MINDBODY by tomorrow evening you’ll see the rest of the classes for the week to come, including a slew of Intro to Oly and Advanced Olympic Lifting classes that were not there before! Thank you for your patience!

AS OF TONIGHT, it is OFFICIALLY for real – our very own Record is GOING TO REGIONALS!  Click here for more information on TICKETS – because we are DEFINITELY going with her!

To the rest of you who participated in this year’s CROSSFIT GAMES OPEN – I cannot say how much it has meant to me to watch you grow and take chances as athletes.  It’s been so fun to watch some of you complete movements that you have literally never done before, PR your lifts, and in such a short time – learn from your mistakes.  All I can say is, that every year the best get better – if CFCC is going to make it next year, we will need to stay as focused as we have been for just a little bit longer.  We placed 78th in the first workout, but so close to the top of 30 for the majority of our workouts!  This is a huge step for us and I believe we will continue to improve upon our strengths AND our weaknesses.  You all have the heart, the discipline, and most importantly, the sense of humor that it takes to be GREAT.  For now, pat yourselves on the back, and come out and play with the FARMER’S WALK HANDLES!

Record Farmer's Walks with 135lbs. in each hand at CrossFit One Force.

SELF-MYOFASCIAL RELEASE: as needed, 10 minutes.
MOBILITY: Cat Camel, Samson Stretch, Heel Press-downs, Arm Swings as needed.
DYNAMIC WARM-UP: Burpee Sprint Races.
STRENGTH: 30 ft., Farmer’s Walk as much Weight as you can.
*Each handle weighs 49lbs. Plus the clips, each handle is 50lbs.*
METABOLIC CONDITIONING: 30 Burpee Box Jumps For time (28/24) – You must STEP DOWN from the box.

Ask Erin: training and diet as a newbie?

21 Mar

Recently received this question in my inbox and thought the answers I gave might be helpful for most of you to see! Of course, there’s always a LOT to say when someone asks a question about anything training or nutrition-related – but I do find that paralysis by analysis helps no one – simplify your goals, simplify your strategy for getting there, and you’re more likely to actually DO SOMETHING DIFFERENT.  If you have a question about anything CFCC-related, always feel free to email me at erin@crossfitcc.com – and THANKS to the member who allowed me to pass their question along!

Even for superheroes, making food choices can be tough... especially when there's a lot of EVERYTHING always around... and usually RIGHT where you can get it!

Hey Erin – based on your blog post this evening, I was wondering if we could chat or if you could give me some pointers as to how to use CrossFit to achieve fat loss/ slim down (I.e., how many sessions per week, how I should be eating, etc.).

Dear, ________.

Thanks for emailing!

As far as fat loss/slim down stuff goes – this is TECHNICALLY not programming 🙂  but I’m happy to get you started in the right direction and you are very right in assuming that the two (what you do, and what you eat) go hand-in-hand when it comes to the majority of people’s goals in coming to CrossFit.

To frame my technical note there – I work as a nutritional consultant during three seasons of the year at CFCC and although this sounds very fancy, it’s really not. We run challenges called CFCC Body Change Composition Challenges (BCCC – because acronyms that are hard to say are SO much more fun) and these involve a big group of CFCCers trying to do something different with their diets for just 30 days.  There’s a small fee to be a part of it but that’s mostly because there are some sweet prizes to be had at the end for the two people that make the biggest change, AND because you get 4 private consulting sessions where-in for a half hour you get a food log reviewed and all your questions answered – depending on your needs sometimes you are literally emailed a “menu” for the week.

The next challenge takes place near the end of April and you will CERTAINLY hear a lot about it then.  All that said, until then, my advice would be this if you are looking to take a step in the right direction in letting Crossfit make the biggest change for you:

1. Train at least 5 days a week– but make sure that you are as rested as you can be when you do train these sessions (so, SLEEP!)  If you work a pretty sedentary job your body will see changes just from doing this alone.  You will also acclimate yourself to the pace of CrossFit very quickly and see gains in performance and in body composition ASAP.  It doesn’t ACTUALLY matter that much at this stage whether the 5 sessions you attend a week are yoga, Olympic Lifting, or a regular session. What matters is that you GO.  So if there’s a day when you feel more sore… go to Yoga/Mobility.

2. Start to learn as much as you can about the paleo and/or primal diet. And if that’s a little too confusing for now – at least try a whole two weeks of cutting gluten out of your diet. While there are lots of other things that you can do to make a change in body composition – this one is probably the single-most immediately important one you can change – AND it’s hard enough on it’s own that it’ll take some practice.  This means…

  • beginning to order your burger without the bun (but for now, fries are ok)
  • getting the wings (yes, probably still breaded but not nearly as “bready” as pizza) instead of the pizza. Save the ever-hallowed pizza for nights when you REALLY know it’s going to be worth eating.
  • instead of having pasta when you’re out, you can have something rice based, or maybe potato based, or maybe just meat with vegetables!
  • breakfast will need to be a little more creative than cereal or bagels.  Try some of these ideas out.  Or just buy jerky and fruit or nuts from Trader Joe’s.
  • You will need to plan to have lunch be something OTHER than a sandwich – and this means, if you don’t like salads – you may need to start packing your lunch!  Fear not – there are so many tasty and VERY easy to prepare options. You may even find that you save a little money off of not buying food out.
  • possibly switching from beer to hard liquor (haha!).  Really though, even if you LIMIT your beer to 1-3 drinks, you’ll be better off if you are currently drinking more than that on multiple nights over the weekend.
3. Ask a lot of questions about all of this as you begin – practically every CFCCer who has been here for longer than a month already has some sense of what all of this is like and how it works for them.  The best plan is the one that works for you.