Tag Archives: Mobility

Back to Basics. Plus “Fran” every Friday.

7 May

UPCOMING EVENTS (mark your calendars now!)

PALEO POTLUCK.  At CFCC. Saturday, May 12th.  530-730pm.  Bring a dish with the ingredients.  Best three GREEN dishes win prizes!

A MINDSET FOR SUCCESS: Seminar for Procrastinators Everywhere, May 20th.  2-5pm

PROM. June 23rd.

DECATHALON.  Registration opens 6pm, May 13th.  The first 10 tickets sold are $50 off!

PROGRAMMING for our regular CrossFit “WORKOUT OF THE DAY” Sessions:

As CFCC waits for a few of its full-time Coaches to finish up their studies (Go, Sammy and Liz!) we will be doing as much as we can to make sure that our classes run as smoothly as possible given the ever-growing numbers of members, and class opportunities. In addition to all this, we eagerly await the addition of a little more help to our staff (both Coaching and Administrative) – in the meantime, this cycle is ALL about getting back to the basics.

If you are new to CFCC, it’s the perfect cycle to gain your sea-legs with. The format will be a little easier, with warm-ups staying MOSTLY the same for the same days and a lot of your single-limb work being placed in position at the beginning of the hour. Skill work will stay the same for the days that you are doing upper body strength work as well which will mean that we’re able to increase in strength, cross-sectional stability, and skill.

You’ll notice too, that instead of consistently focusing on many benchmarks only on certain days of the week – we are focusing on just one this cycle: Fran. For everything you ever needed to know about “Fran”, please examine the below:

The Story of Fran.

Fooling Around with Fran.

What is a Benchmark Workout?

Are we trying to specialize in one workout? No. Not really. We are trying to see what effect can be had by taking a cycle to work on kipping, a skill that is absolutely a huge part of your understanding of proper mechanics, mobility, and power output in CrossFit. We are taking that skill and transferring that to a small volume (45 total reps in “Fran”) while simultaneously experimenting with what the mind can do when presented with a test of intensity more frequently (kipping pull-ups alternated with relatively light thrusters in “Fran”). Sure you can get “Fran” done in under 6 minutes. As rx’d. But just how DOES someone think themselves into completing more than the guy next to them with the same abilities? That comes from a lot of heart, preparation, and a respect for the phrase “every second counts”.

For more inspiration, check out these performances:

The Men’s Master’s Division (+50yrs.) at the CrossFit Games completes “Fran” 

Mel Ockerby completes “Fran” in the Team Competition of last year’s CrossFit Games in 238. 

ODE TO FRAN – it’s kind of a big deal.

One-armed Fran (yes, the pullups too) from Rob Orlando.

The first ever men’s sub-two-minute Fran.

MONDAY: Back Squat: 3, 3, 2, 1 – Single Leg Warm-up
TUESDAY: Press: 3, 3, 2, 1 – Single Arm Rowing Warm-up and Handstand Push-up Activation.
WEDNESDAY: Weighted Chest-to-Bar Pull-up (Pronated Grip): 3, 3, 2, 1 – Kipping Warm-up and Skill Work (Butterfly and Gymnastics).
THURSDAY: Clean and Jerk, up to a peak of 1 every week. Short Conditioning Work.
FRIDAY: Conventional Deadlift: 3, 3, 2, 1 – FRAN every week.
SATURDAY: Running and Rowing Skill Work
SUNDAY: Team/Partner Workouts


Thursday, 5/3/12

2 May

CROGA AND the 730pm class are cancelled for Thursday (today). GYMNASTICS with Sammy at 730pm is still on!

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


SELF-MYOFASCIAL RELEASE: Foam Roll as needed, 5 minutes. Lax Ball Glutes/TFL, 1 minute each side.
MOBILITY: Coach’s Choice, 5 minutes.
METABOLIC CONDITIONING: 10, 9, 8, 7… 1 reps of: Goblet Squats (1.5/1), Alternated with Unbroken Double Unders OR, if you’re not there yet with your double unders, attempts.



SELF-MYOFASCIAL RELEASE: lax ball shoulders and pecs, 5 minutes
DYNAMIC WARM-UP: 3 rounds of: 5 cat camels, 10 second german hang, 5 candle-stick-to-lever, 10 arm swings

SCORE: total reps = (skin-the-cats + hollow rocks) – breaks on tuck-sit


Meghan deadlifts her 1/8 of a cow from the Philly Cow Share – an awesome resource for those of you looking to do sustainably raised, grass-fed, humanely slaughtered meat.

SELF-MYOFASCIAL RELEASE: Foam Roll as needed, til 5 past.
MOBILITY: Wall Quad Stretch, 1 minute each side
DYNAMIC WARM-UP: 2 minutes of this complex: – take time to work yourself into a better position each time.

ACTIVATION: Kneeling Jumps, 3 minutes of practice. If you are feeling pretty proficient try Broad Jumping out of the Kneeling Position instead of simply landing in a squat. If Kneeling Jumps are tough, work with Jump Squats in sets of 3.
STRENGTH: Clean, up to a peak of 1. For those who have not been completing the clean throughout the cycle, a Hang Clean, or a Front Squat may be used.
Complete 6 all out efforts:
Sprint 60 yards
*Rest 90 seconds between efforts


*This is 60ft. x 3 (30ft. is the same distance that we Farmer’s Walk and the same distance that we used for the sprints last week).

Yoga Seminar coming up this Weekend!

22 Apr

Just in case you missed it, there’s an awesome Seminar taking place this Saturday at CFCC from 12-3pm. Gina Stickney (of Dhyana Yoga fame) is coming to CFCC!

Gina’s specialty is a type of yoga called Anusara, which for me, personally, has been extremely helpful for me in defining a set point of mobility and freedom of movement (I should not feel inhibited while in a class and if I do, I know I haven’t been exactly diligent in my recovery methods).  If you’re part of the CFCC BCCC or even just looking to alleviate some of the tension in your life but maybe through a different method than “Fran” – give it a try!  You won’t regret it!

This info packed seminar and practice will inform and enhance your balance, flexibility, body awareness, stamina & mood, while bringing your body back into it’s optimal blueprint.  Address joint alignment (specifically shoulders & knees) bio-mechanics of practice, injury prevention, breathing, mindfulness & further relaxation techniques.  The format will be short lecture with a 2 hour + detailed yoga practice.

Sign up on MINDBODY under “Seminars” to attend!, it’s just $15 for members, and $50 for non-members.

Tuesday, 4/17/12

16 Apr

Give us your opinion, please?

The Nutrition Seminar is THIS Wednesday at 6-730pm.  Sign up here to attend, and please note that there will be no 530pm, 630pm, 730pm sessions on this day!  If you can’t make it – you will still be able to participate in the challenge but you’ll be getting off to a slower start – be there if you can be!

CROGA with Tim in the DOJO, 630am-715am
CONDITIONING, with Tim in the Elements Area, 715am-8am
ADVANCED CLASS, with Tim at 6pm
GYMNASTICS with Sammy, at 730pm.

Anna, Jason, Joey, and Heitz doing what needs to be done on the muscle-ups at CF South Philly.

SELF-MYOFASCIAL RELEASE: Foam Roll as Needed til 5 past the time your session starts.
DYNAMIC WARM-UP: Perform 3 reps of each movement in this complex 3x: Air Squat, Jump Squat, Overhead Squat, Snatch Balance (use a full squat if possible), High Hang Snatch, Hang Power Snatch.
STRENGTH: Snatch, work with doubles with Coach’s direction, then continue to work up to a single. *if an athlete is not yet familiar with the Snatch in full, the Hang Snatch variation may be used to simplify the movement*
METABOLIC CONDITIONING: “Four Leaf Clover” In the back alley, starting from the door, complete four rounds for time: 20 Jump Squats, one Ludlow loop (see below for Ludlow loop = 250 meters).

The Ludlow Loop: Equals 250m or .15mi

The Ludlow Loop.


SELF-MYOFASCIAL RELEASE: Foam Roll as needed, 5 minutes.
MOBILITY: Wall Quad Stretch, 1 minute each side. Band Assisted Hamstring, 1 minute each side.
DYNAMIC WARM-UP: 3 rounds on the erg, power stroke through 100m, rest for 30 seconds.
METABOLIC CONDITIONING: 10 rounds for Max Calories: 1 minute row alternate with 1 minute rest. Record Calories for each round. Your score is your lowest number.

ADVANCED CLASS, with Tim, 6pm:

SKILL: 3 attempts at MAX GHD Sit-ups in 1 minute. Rest as needed between attempts.
COMPETITIVE STRENGTH: In eight minutes, work up to max triple for the thruster. Have plates ready to go before you start. Dump on the mats where possible.


21-15-9 reps of:
Handstand push-ups
Ring dips

GYMNASTICS with Sammy at 730pm:

SELF MYOFASCIAL RELEASE: lax ball shoulders, 3 minutes
DYNAMIC WARM-UP: 3 rounds of: 10 wrist rocks, 10 second inverted grip hang, 5 handstand kick-ups, 5 changing grip push-ups, 10 arm circles
POSTURAL ACTIVATION: hollow hold, 1 minute
SKILL: handstand push-up (band-assisted, wall-assisted, free-standing, ring)
12-9-6-3 Reps for time of:
handstand push-ups
inch worms (to extended hollow)

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.

Thursday, 4/5/12

4 Apr

Why is Gluten Not a Good Idea? – to hear the low down on more CrossFit-ey Nutrition Schticks – come to the Nutrition Seminar on Wednesday, April 18th, 6-730pm. (registration will open on Mindbody tomorrow (Thursday) – but this is FREE for members and a HUGE part of your CrossFit life!) The next CFCC Body Composition Change Challenge starts on the Monday after that, April 23rd – going to the Nutrition Seminar is definitely an unofficial prerequisite so SAVE THE DATE!

Give Yourself a Chance to Get Good at Something – an awesome post from an amazing woman I met while in San Francisco this weekend. I’ve often said that I’m on the “five year plan” when it comes to owning and operating an affiliate and it’s now coming on almost 5 years that I’ve been doing just that and I STILL don’t feel like I do it well enough! Athletically, I can’t imagine EVER being satisfied with where I am – but that’s half the fun, enjoying the process of “getting good at something” – so, allow yourself the chance to start out with little so you can gain a lot!

SELF MYOFASCIAL RELEASE: Lax Ball Shoulders, 3 minutes.
MOBILITY: Band Assisted Hamstring Stretch (try bent and unbent knee), 1 minute each side. Wall Quad Stretch, 1 minute each side. Pigeon Pose, 1 minute each side.
DYNAMIC WARM-UP: for 3 minutes, arm swings, leg swings, hip swings – as needed.
SKILL WORK: To be completed before it’s time for your heat or after you’ve already completed the below. Attempt your best UNBROKEN set of double unders, if you don’t “have” double unders, practice single unders to be better at double unders.
“CHRISTINE” 3 Rounds For Time: 500m Row 12 Deadlift (BW – if bodyweight is not an fast option for you, scale to 50% of your max) 21 Box Jumps (24″/20″)

*if necessary be prepared to go in heats.

MORE GREAT STUFF from Kelly Starrett of MobilityWod.com

Monday, 3/5/12

4 Mar

Specialized Classes: Mobility with Tim, at 730pm – Olympic Lifting with Jim from 6-8pm.
Elements: 9am with Chris, 7pm with Liz

Death Squad. Kicking ass. Taking names. Possibly directing traffic. You know you want one.

SELF-MYOFASCIAL RELEASE: Foam Roll as needed til 5 past.
MOBILITY: Wall Quad Stretch, 1 minute on each side. Band Assisted Pec Stretch, 1 minute each side. Band Overhead, and into Snatch Width, 1 minute each side.
DYNAMIC WARM-UP: 25 steps of a Prisoner Lunge and one length of the gym of Toy Soldiers.
POSTURAL STABILIZATION: Handstand Hold, 1 minute. Followed by a Single Leg Squat Hold, 1 minute each side.
STRENGTH: Overhead Squat, up to a peak of 2 reps.
METABOLIC CONDITIONING: 21-15-9 reps of: Front Squat 95/65, alternated with a Push Press 95/65.

*This metcon should be light and should definitely be taken from the floor. There is a time cap of 7 minutes on the workout. If you finish the metcon in under 4 minutes, you will be asked to rest a full 2 minutes, and complete the same workout again. Post both times to the board. Ideally, pick a load that allows you to repeat.

You know what’s INSPIRING?  Your fellow CFCCers! Who do you just LOVE to watch train?  Post to comments!


Back Smoked?  You HAVE to know how to take care of this.  Check out the video below and JOT this down on your calendar.  This is definitely one of the best Mobility WODs out there!