Tag Archives: Peak Week

Monday, 8/20/12

19 Aug


HYBRID OLY with Jim, 7-9am and 530-730pm.

ADVANCED OLY with Jim, 9-11am and 730-930pm.

CROGA with Tim, 1pm.

FOUNDATIONS with Erin, at 630pm.

GYMNASTICS with Sammy, at 730pm. 


This is the week of singles at CFCC – if you haven’t grabbed a log book of some sort for yourself – DO IT!  You’ll want to remember the numbers from this week!

SELF MYOFASCIAL RELEASE: Lax Ball Glutes and Lower Leg, 5 minutes.

MOBILITY: Wall Quad Stretch, 1 minute per side. Spiderman Stretch, 1 minute per side.

DYNAMIC WARM-UP: Using a 30ft. pass: Bear Crawl, Crab Walk, Duck Walk, Skip for Height x 3, Grapevine (both directions), Side Shuffle (both directions)

STRENGTH: Back Squat, up to a peak of 1 *record your previous on the board*

FOR QUALITY: 30 GHD Sit-ups, 30 Back Extensions – break this up as needed and work in groups of 3 to 4 to share the equipment.


Monday, 7/23/12

22 Jul

It’s PEAK WEEK! That is to say, it’s the FINAL week of this cycle, the week of singles, the week where EVERY member of CFCC feels like a unicorn (maybe!) and we all find out how much work the last VERY long cycle of the summer (8 weeks!) has done for us.  This means that we all ought to rest up, ice if you’re sore, sleep more, and GET A WORKOUT LOG (if you haven’t yet).  If you set a new Personal Record (PR) – talk about it!  Let us hear what YOU get better at on our Facebook Page!

Try not to become a man of success but a man of value. – Albert Einstein

CONDITIONING with Liz, 630-7am.

CROGA with Tim from 1-145pm.

ADVANCED OLYMPIC LIFTING with Jim, 9-11am and 730-930pm.

HYBRID OLYMPIC LIFTING with Jim, from 7-9am and with Sammy, 530-730pm.

FOUNDATIONS with Erin, at 630pm.

GYMNASTICS with Sammy at 730pm.

Wheeler (new to CFCC!) sets up for a front squat – the position of her elbows in this picture should be NO different as she descends, hits the bottom of the squat, AND as she rises – but the entire time she does this she will have to “think” elbows up! That’s what we mean when we say this over and over and over again 🙂 In case you were wondering!

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

MOBILITY: Wall Quad Stretch, 30 seconds each side (hold at PEAK tension). Adductor Mobs, 30 seconds each side.  Pigeon Pose, 30 seconds each side. Gastroc/Soleus Stretch, 30 seconds each side.

DYNAMIC WARM-UP: For 2 minutes: 3 Medball Slams as hard as you can (take time to REALLY throw), 3 Jump Squats, there and back (30ft.) karaoke.

STRENGTH: Peak of 1, Front Squat.


Our last Tabata Row was completed 4/1/12 – but our last recorded times (unless you keep YOUR OWN LOG) were from the end of last November – check ’em out!

Ted proves that tall people who HAVEN’T been gymnasts all their lives can do gymnastics too!
If you haven’t tried it – you don’t know what you’re missing!

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

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

Monday, 3/12/12

11 Mar

IT’S PEAK WEEK! If you get a PR this week – LET YOUR COACH KNOW so we can mark it on the board!

ELEMENTS: None – we have the next few weeks off due to the move!
SPECIALIZED SESSIONS: Mobility with Tim at 730pm.
GAMES: None! Mobilize thyself so WHATEVER comes at us on Wednesday night will be doable!

Ian and Jens complete Toes to Bars in tandem with spectators and judges watching. There's a lot of heart going in to these Open Workouts... if you wanna know what they're all about - grab a cup of coffee and come to one of the sessions! They are a LOT of fun to watch and your TEAM needs your voice! Trust me... I don't have much of one left 🙂

SELF-MYOFASCIAL RELEASE AND MOBILITY: Foam Roll generally for 3 minutes.  IT Band/TFL flossing with the Lacrosse Ball, 1 minute each side.  Box Assisted 90/90, 1 minute each side.  Gastroc/Soleus Stretch, 1 minute each side.

DYNAMIC WARM-UP: 5 minutes of double under practice, every time you break, hang out in a Spiderman Stretch for a little bit.
SKILL WORK: Snatch Balance. You may practice landing in a full overhead squat, but for our purposes today, landing in a partial squat is optimal. Check out the video.
STRENGTH: Two Choices, you can complete a max set of 15 reps (with bodyweight x 15 as a goal) or you can complete an Overhead Squat for a Max of 1 rep.  You may not do both.

*To be done OUTSIDE*
Rotate through the following stations four times (for a total of 12 minutes of work):
1 minute of a Plank
1 minute of a Waiter’s Walk with a barbell overhead (135/95)
1 minute of a Farmer’s Walk – 1 kettlebell by your side in each hand (2/1.5)
Are the kettlebells too easy?  Find some plates to pinch grip! (see here)
Your score is the number of times you must rest.  
Example: Resting on the plank scores you a point. Resting on the Waiter’s Walk scores you a point.  Resting on the Farmer’s Walk scores you a point.  You get NO POINTS for moving any specific distance… but you should keep moving…if you haven’t picked up the barbell 15 seconds into a minute you get 10 points added to your score. Stay between Juniper and 13th Street in a safe radius (so that you can make sure you can rest on the sidewalk if any cars are coming).  
Why the Loaded Carry?  Read more from Dan John here.

Monday, 11/7/11

6 Nov

It’s Peak Week! <— neon, in honor of our new t-shirts ($20).

Wanna watch some football with CrossFitters? Come out to Smokin’ Betty’s at 11th and Sansom at 830pm tomorrow night! We’ll be there!

The first Advanced Class is taking place this coming Sunday at 12-2pm. Expect some skill work, and a few short workouts – some of which you may have done before. The night before some of the programming will be posted – additionally, some audibles will be called. Testing times for all athletes who have contacted me thus far will be posted tomorrow.

Battle of the Bands is in two weeks! We still have slots open. If you are from CFCC, please sign up in the gym. If you’re coming from elsewhere please sign up by emailing us at crossfitcc@gmail and telling us what band you commonly use during your workouts with pull-ups!

Imitation is the sincerest form of flattery 🙂

SELF-MYOFASCIAL RELEASE: Lax Ball to Shoulders, until 5 past.
MOBILITY: Wall Quad Stretch, 1 minute each side. Wall Assisted 90/90, 1 minute each side. Adductor Mobs, 1 minute each side. Calf/Gastroc Stretch, 1 minute each side.
DYNAMIC WARM-UP: Barbell or PVC Bear Complex, 3 rounds.
STRENGTH: Clean, peak of 1.
METABOLIC CONDITIONING: “Bear Complex” (135/95), AMRAP in 5 minutes. The Bear Complex is a larger CrossFit workout that involves a lifting complex in which you are not allowed to take your hands off the bar before a set is finished. For today’s metcon you are trying to complete as many “sets” as you can in 5 minutes, where each set is the following: one deadlift, one clean, one front squat, put the bar over your head and on to your back (be careful with this step…), back squat, then put the the bar over your head and down to the floor. At no point will a full extension of overhead be necessary for this metcon.

ON RAMP with Tim at 730pm:

SELF-MYOFASCIAL RELEASE: Lax Ball to Shoulders, until 5 past.
MOBILITY: Band Assisted Pec Stretch, 1 minute each side. Band Overhead Stretch, 1 minute each side.
DYNAMIC WARM-UP: 3 rounds: 3 Medball Slams, 6 Air Squats, 6 Box Jumps
POSTURE and STABILITY: Single Leg Squat Hold, 1 minute each side.
POWER: Box Jump, work up to a peak of 1 in 10 minutes.
METABOLIC CONDITIONING: 3 rounds for time of: Short Loop Run, 15 Medball Slams, 15 Box Jumps.

Friday, 10/7/11

6 Oct
It’s the last day of PEAK WEEK!  Did you PR this week?  What were your favorite lifts of this cycle?  Post to comments!
Where will I get my carbs on a Paleo Diet?  From Diane of Balanced Bites.
SELF MYOFASCIAL RELEASE: Lax Ball to Upper Traps with PVC, 1 minute each side.  Lax Ball plus Glute Bridge to Upper Traps, 1 minute each side.  Lax Ball to Lower Traps with Rotation of Arm as needed, 1 minute each side.
MOBILITY: Pec Roll, 1 minute each side.  Band Around Shoulder, Hand “Handcuffed” Behind Back, 1 minute each side.  Band Overhead for practice with External Rotation of Shoulder, 1 minute each side.
POSTURE AND STABILITY: Handstand Hold, 1 minute.
ACTIVATION: With a partner, Medball Chest Throws – 3 minutes.
METABOLIC CONDITIONING: “Lynne” 5 rounds for max reps of: Bodyweight Bench Press (or what you used 3 and 2 weeks ago), Pull-ups (Strict or Kipping, take your pick!  People with shoulder injuries be aware Strict is safer for this workout.)

Thursday, 10/6/11

5 Oct

Look what’s in!

SELF MYOFASCIAL RELEASE: Lax Ball to Glutes, 1 minute each side.  Lax Ball to Adductors, 1 minute each side.
MOBILITY: Adductor Mobs, 1 minute each side.
DYNAMIC WARM-UP: 3 minutes of Double Under Practice.
ACTIVATION: Russian Kettlebell Swing, no more than 3 reps at a time for perfect form (overall precision and aggressive hip speed), 3 minutes.
STRENGTH: Sumo Deadlift, up to a peak of 1.
METABOLIC CONDITIONING:5 rounds for time of: 10 Russian Kettlebell Swings (2/1.5), 20 Double UndersIf no double unders, 50 Single Unders may be subbed.  No attempts may be made today as a sub.
Gabby gets up!
Do your work, then step back.
The only path to serenity.

— Tao Te Ching

GYMNASTICS at 730pm with Sammy:

Skills: Rolls, Handstand press
5 rounds for time:
5 forward roll-to-backward roll
5 jumping straddle press to handstand