Tag Archives: Midtown

Monday, 1/23/12

22 Jan

MOBILITY with Tim is at 730pm! ADVANCED OLY LIFTING with Jim is tonight from 6-8pm.  Please remember there’s an 8 person cap on this class!

Understanding sugar cravings – from Mark’s Daily Apple.

Why Sugar Makes us Sleepy and Protein Wakes Us Up.

A game-changing read: Lights Out: Sleep, Sugar, and Survival

Lux pushing Avener's car down Chancellor Street. Anyone wanna skip this for Zumba?

SELF-MYOFASCIAL RELEASE: Foam Roll, til 5 past.
DYNAMIC WARM-UP: Every minute on the minute for 10 minutes either 1 pull-up, 2 pull-ups, or 3 pull-ups. Pronated Grip. Pick your band if you need one. Do not use one that sends you to failure. If you do go to failure for any reason during the cycle at any time, back down to an easier band or an easier variation (i.e. if you were on 3 pull-ups and fail on the 5th minute, back down to two pull-ups in the next minute).
POSTURE AND STABILITY: Single Leg Squat Hold, 1 minute each side.
SKILL WORK: Squat Clean
METABOLIC CONDITIONING: “Squat Elizabeth” 21-15-9 reps: Squat Clean (135/95), Ring Dip – if no rx’d ring dips, use the push-up. Your push-up variation should be tough (sets of 3-5 would be about right). There is a 20 minute cap on this workout.

*** if you are still familiarizing yourself with the clean – that is, if a Coach deems you in need of it, they may opt to have you hang power clean in the metcon OR simply front squat out of the rack.  Both of these movements are building blocks to learning the clean, a more complicated movement that definitely takes time.  Be patient and maintain the training effect of the “Elizabeth” – you shouldn’t have to think TOO much about the lift you are doing in the metcon. ***


Thursday, 12/8/11

7 Dec

Well, it isn’t snowing outside (yet) but it is rainy, cold, Holiday-ish, and carol-ey every where you go… the Rittenhouse Run is NEXT WEEKEND (do you have your flair/holiday sweater/elf hat picked out?) – and one other thing should be blatantly obvious: this is the time of year when most of us need to step back and be thankful for the things we have – ESPECIALLY as we run around trying to buy more of it. Sometimes in the rush our animal friends get forgotten – check out the cause behind the really cool bin that Angie is running at the front of the gym for Philadelphia Animal Welfare Society. If you love Maddox, you’ll hop over to your local grocery store and pick up some canned dog and cat food (no dry food please!), paper towels, bleach, laundry detergent or clay cat litter (non clumping) and bring it to CFCC for Angie to pick up soon. Thanks!

Everyone needs to handstand walk!

SELF-MYOFASCIAL RELEASE: Foam Roll Upper Back, 1 minute then, Lax Ball to Shoulders, between shoulder blades, hit pecs and rear delt, use a piece of PVC plus the Lax Ball to target the Upper Traps/SCM – til 10 past.
DYNAMIC WARM-UP: Easy 250m Row – if you’re waiting for an erg do: Multiple Grip Hangs (or pull-ups, your choice) – a few seconds in each hold, and Arm Swings.
SKILL WORK: Handstand Walking – max your distance!
METABOLIC CONDITIONING: AMRAP in each minute of: Air Squats, Muscle-ups, Row (for calories). Rest 1 minute in between each movement. Count your reps… THEN work out your score!

Scoring: Air Squats – 1 pt. each for men and women, Muscle-ups – 6 pts. per MU for men, 12 pts. for women, 1 pt. per strict pull-up for men and women (if no muscle-up), Row, per calorie 2 pts. for men, 3 pts. for women.

This workout is one of the four that our CFCC team will be completing at CrossFit Hoboken this weekend – there are LOTS of cars leaving this Saturday if you’d like to cheer your fellow CFCCers on! Tonight is the last call for anyone to let me know they plan on going – please email me! If you are spectating – PLEASE remember that you have to pay and sign up through this link BEFORE we go!

ON RAMP with Erin at 7pm: 

SELF-MYOFASCIAL RELEASE: Foam Roll Hips and Upper Back, til 10 past.
MOBILITY: Rack Stretch, 1 minute on each side. Wall Quad Stretch, 1 minute on each side. Wall Assisted 90/90, 1 minute on each side.
DYNAMIC WARM-UP: Cat Camel, Adductor Mobs, Heel Pressdowns, Hip Swings, Leg Swings, Arm Swings, Air Squats, Jump Squats. Then, learn the double under.
SKILL WORK: Hang Power Clean
METABOLIC CONDITIONING: “10 Lords-a-Leaping” AMRAP in 10 minutes: 10 Front Squats, 10 Double Unders, 10 Squat Thrusts.

Announcing… the Battle of the Bands events!

18 Nov
Please remember, CFCC, that ALL OTHER CLASSES tomorrow (except for afternoon Olympic Lifting sessions) are cancelled for tomorrow.  Come out and join us for some good times and competition!  
If you can’t make the competition tomorrow, please remember that we are making a trip out to Wyebrook Farms directly after this.  Come with us!

BATTLE OF THE BANDS –We are estimating that we will have about 48 athletes.  In total we have 12 judges and a few alternates to help with things like loading weights and any questions about the facility.

We have a shower on site along with a laundry service.  We also have filtered water on both floors and two bathrooms.  We’ve had more than 60 people in the facility at once for normal session times so I think the volume will be fine.

All athletes will be asked to move downstairs upon arrival after checking in and receiving their number – they can store things there, warm-up, and generally relax. Spectators are welcome but during the day they will be asked to shift to different portions of the gym for their own safety and for the ease of the athletes.

All attendees are asked to consider making a donation to the Ed Snider Youth Hockey Foundation (all proceeds from the day will go toward the ESYHF).  We will have representatives on hand on the day of to talk a little about what this incredible organization does for the children of Philadelphia. Athletes are asked to make a suggested donation of $20.

If you have any questions about the event, please email us!

We’re excited!

-Erin and the rest of the crew at CFCC



745am:          Erin is there to open the gym.

800am:          Athletes and Judges arrive. Athletes warm-up. Judges check in with Tim.

830am:         Athletes that aren’t familiar with movements or would like to simply get a feel for their locations may try

910am-1010am: First Event.

                    PROWLER PUSH (low setting only), how far can you get in 5 seconds?  2 lanes.  Men (180 – 4 plates), Women (90 – 2 plates).  Distances will be rounded to the nearest 2 inches and will be clearly marked on the floor.  There is no scaling for this event.  Your score is 0 if you move the prowler 0 inches.  We are estimating that heats will be 2 people at a time and that each heat will include changeover time (to put the prowlers back where they started will take about 3 minutes – an overestimation, I think. :))

1010am – 1030am:  Second Event.

                    MAX HANDSTAND HOLD, how long can you hold a wall-assisted handstand?  Your feet alone may touch the wall, not your upper back or your hips or your head, but only your feet. Wall facing handstands are also permitted as long as the athlete is entirely perpendicular to the floor. There are three heats each lasting 5 minutes, plus 5 minutes of extra time for transitioning.

1030am-1045am: Break, while judges determine places according to the first two events.

1045am – 1050am: Intro to third event.

1050am: Third Event.

                    “CROSSFIT DISCO” – 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of: Box Jumps (24/20), Pull-ups, with a 10 minute cap.  The Box Jumps may not be scaled but the pull-ups can be.  For the box jump, the athlete must land with the whole foot on the box and stand up to an open hip.  Jumping off with an open hip for this competition is not allowed.  These reps will absolutely not count and must be repeated if not completed as such. The pull-ups will be either rx’d (no band), miniband, light band, or average band.  On the pull-ups the chin has to break the horizontal and vertical plane of the bar.  Kipping pull-ups are allowed.  There will be 10 spaces for CROSSFIT DISCO available (10 pull-up spaces and 10 boxes available).  There will be 5 heats, plus some time for changeover (10 minutes).  Every rep counts.

1150am-1200pm: Deliberation of winners.

1200pm: Announcement of winners (including the giving of the Virtuosity award) and general dismissal of all.  Woohoo!

P.S. BELIEVE ME, you WANT to win this prize.

Thursday, 11/10/11

9 Nov

Wanna get a muscle-up? Tonight could be the night – come to Gymnastics at 730pm!

Interested in Advanced Classes at CFCC Thursday is the last day you can add yourself to the email list (check the bulletin board at the front of the gym). An informational email will be sent to all on the list about qualifying and about attending the first session on Sunday at 12-2pm.

Battle of the Bands is not this Saturday but the next.  Athletes report at 8am and everything will be done by 12pm.  If you’re looking for a kick in the pants when it comes to your own training OR some good old fashioned competition… this is YOUR day!  Prizes are going to be AWESOME…sign up by Monday!

Quite possibly the best picture of a double under ever - Len pictured, Ramsey behind the photo.

SELF-MYOFASCIAL RELEASE: Lax Ball to Shoulders, to 5 past.
MOBILITY: Barbell Assisted Thoracic Extension, 1 minute.
DYNAMIC WARM-UP: One Armed Handstand Practice, 5 minutes. 10 Glute Bridges every time you rest.
STRENGTH: Single Arm Press, peak of 1.
METABOLIC CONDITIONING: In 5 minutes, max double unders. If no double unders, as many as you can try to get in 5 minutes – 1 counts!


GYMNASTICS at 730pm with Sammy:

Skill: Muscle-Up

Met-Con: 10-9-8-7-6-5-4-3-2-1 reps for time

Jumping muscle-ups
Burpee Box Jumps

Winners of the CFCC BCCC October 2011!

8 Nov

Each winner of the challenge receives a $100 gift certificate to Lululemon and a signed copy of “Make it Paleo”, an excellent cookbook expertly composed by Bill and Hayley of The Food Lover’s Primal Palate.

For everyone who didn’t win this round… I have to say that judging this challenge was VERY tough.  I loved meeting with each of you and seeing how much you were all changing.  Each one of you made tremendous progress both outwardly and inwardly and I was so proud to have a part in all that you were learning. In my mind, altering habits is actually a lot easier than DECIDING to – if you MADE that decision this time around, you’ve already done more work than most.  Congratulate yourself on a job exceptionally done.

Winner #1: Rizzo

I am SERIOUSLY impressed with the progress Rizzo has made over just 30 days.  Her picture really says it all but to give you a full idea of all the changes her body has gone through… she’s lost over 10lbs. of bodyweight, over an inch around her waist and an inch around her hips, and almost an inch around her arms.  She did all this while still sipping on a few Margaritas at El Vez.  She’s been in the gym as consistently as possible, is now one of Sammy’s star handstand walking 6amers and is still pretty relaxed about the entire affair of looking INCREDIBLY DIFFERENT. 

Here’s what she had to say in response to some questions I asked her about the challenge:

1. What one thing do you think you are taking away from this CFCC BCCC?

The impact that gluten had on my overall health.  The amazing coincidence of the timing of this challenge was that it enabled my doctors to finally figure out that I was gluten-sensitive.  After months of them not being able to figure out what was causing some of the eczema-like symptoms I had, knocking out gluten made them all disappear, almost overnight.  Completely crazy.

2. What did you like about this challenge?

I liked that it was progressive, it never seemed overwhelming from week to week and that it was completely scalable…from me, being totally new to paleo, to other members who were more seasoned in it, all of us were able to fine-tune our experiences to see real results and changes in our bodies and in our strength.  It’s made me very attuned to viewing food more as fuel…and it introduced me to some great new recipe websites (I am currently in love with Everyday Paleo.)

Winner #2: Daffy

Daffy definitely wins the award for MOST ILLUSTRIOUS FOOD LOG EVER.  David decided to become a part of this CFCC Challenge in light of  his lack-luster (his words) performance in the last one.  His commitment to simple consistency and compliance is admirable, worthy of imitation, and probably gonna get him some hot dates. 😉  In 30 days, he saw a total weight loss of 7lbs., a 2 1/2 inch difference in the size of his waistline (WHAT?!?!), and the size of his biceps when flexed stay the same, while at rest, shrink about an inch – that, friends, spells out a MUCH better fat:muscle ratio. 

Besides being incredibly consistent in the kitchen, Daffy was also committed to the CFCC; in the last month, as many will attest, his performance has accelerated.  His “Elizabeth” performance was brought to you in part by a man bent on fulfilling his potential.  His cleans are stronger, his muscle-ups exist, and he is putting up some rx’d (as prescribed) performances that will have to be reckoned with.  The best news though, is that he’s not done yet. 🙂

Here’s what he had to say about his progress: “I’m leaner, stronger, faster, healthier, and happier than I was before CFCC and look forward towards evolving further in the future.”

Winner #3: Jordan (YES, a THIRD – this challenge was JUST that amazing!)

My favorite thing about Jordan’s changes throughout the challenge would probably be best told by seeing a before and after of her food log MORE than seeing her pictures.  Jordan is a vegetarian (by principle) and with an open mind gradually began to adjust to different manners of eating (no meat eating, but a LOT less sugar).  She’s also a student, which at times can make life, sleep, hours, and cooking very interesting.  She did an excellent job of applying herself to the best of her abilities regardless of slip-ups and poor choices along the way. 

Jordan approached every suggestion I gave her with a positive spirit and I think it is that easy-going nature that eventually led her to successfully lose 8lbs., 1 1/2 inches around her waist, an inch around her hips, and even a little of the size around her arms.  She looks completely different to me… but I also know that she FEELS different and has a much better understanding of how to manage her needs as a CrossFit “minority”. 

Our next challenge will be in January – if you haven’t experienced the progress you were looking for this time around, or if you’re simply looking for a way to accelerate your CF progress, you can always take part in a 30 day challenge with my help for $100 at any time.  During the challenges the cost is $50 and always includes 4 1/2 hour meetings with me (Erin), recipe and food plan help, macronutrient breakdowns and explanations of the “why” behind most challenges, and of course, measurements before and after the 30 days.  Email crossfitcc@gmail.com if you’re interested in some REALLY big changes!


East Coast Gold Olympic Weightlifting

30 Oct

From Last Weekend. The next Olympic Lifting cycle starts MONDAY!

Saturday, 10/29/11

28 Oct

Battle of the Bands, sign-up will be posted Monday – Follow the link for more information about CFCC’s First Beginner’s Competition.

Advanced Classes are coming… check out the requirements here and email us if you have questions!

Fall Ball is next Friday night – Save the Date! How could you miss the night CFCC was taken over by Zombies doing burpees???

SELF MYOFASCIAL RELEASE: Foam Roll/Lax Ball anything that’s sore until 10 past.
MOBILITY: Wall Quad Stretch, 1 minute each side.
DYNAMIC WARM-UP: 10 Spiderman Steps, 10 Prisoner Lunges, 10 Leg Swings, 10 Hip Swings, 10 Back Leg Swings.


“Nightmare on 13th Street”

With a partner complete:

100 Pull-ups
100 Air Squats

Only one athlete may be working at a time. Whenever a partner is resting the other partner must be holding a plank. If the partner holding the plank falls, the working partner cannot complete any reps.

ON RAMP, with Liz, at 10am:

SELF-MYOFASCIAL RELEASE: Lax Ball to Feet and Lower Leg, until 10 past.
MOBILITY: Band Assisted Hamstring Stretch, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side.
SKILL WORK: Russian Kettlebell Swing
METABOLIC CONDITIONING: 4 rounds for time of: Short Loop Run, 25 Air Squats

CROSSFIT ENDURANCE, with Liz, at 11am:

5k Time Trial.  Please remember that whether you are injured, just starting out, or looking for something more skill dominant, our Coaches are always willing to scale so that workout can fit perfectly with your current goals and needs.