Tag Archives: Philly Sports

Monday, 5/14/12

13 May

Don’t forget that this is where we are in the Grand Scheme of things PROGRAMMING-wise. Welcome to the second week of the Cycle!


Squat like your momma made ya!

Hybrid Oly with Jim, 7-9am – with Sammy, 530-730pm
ADVANCED Oly with Jim, 9-11am and at 730-930pm
CROGA with Tim at 12pm
FOUNDATIONS with Tim at 630pm
GYMNASTICS with Sammy at 730pm

HYBRID PROGRAMMING for today is here.

FOUNDATIONS for today is here.

GYMNASTICS for today is here.

SELF MYOFASCIAL RELEASE: Foam Roll Hips and Upper Back, 3 minutes.
MOBILITY: Box Assisted 90/90, 1 minute each side.
POSTURE AND STABILITY: Single Leg Squat Hold, 1 minute each side.
DYNAMIC WARM-UP: Tabata Single Leg Squats, switch legs at every interval – use as easy a variation as you would like.
STRENGTH: Back Squat, up to a peak of 3.
METABOLIC CONDITIONING: 2 attempts at a set of 20 reps of Back Squats.
You should record only one successful set (your heaviest one).  If you fail on your first and would like to attempt a second, feel free to use your second attempt for this.  If you finish your first and believe you are capable of a harder set – you may also use the second attempt for this.

The last time we did 20-rep Back Squats.


Tuesday, 4/10/12

9 Apr

“How you think when you lose determines how long it will be until you win.” 
-G.K. Chesterton

Sometimes all it takes is one person…

Our next Nutrition Seminar is coming up on Wednesday, April 18th from 6-730pm – if you haven’t signed up yet and you have no idea what Paleo isyou should just sign up today (under SEMINARS). No, really – JUST DO IT.

Sammy, at Nationals.

SELF-MYOFASCIAL RELEASE: Foam Roll, 3 minutes. Lax Ball Shoulders, 3 minutes.
DYNAMIC WARM-UP: 1k Row.-RECORD THIS TIME- If you are waiting for an erg – lax ball your sore bits a little longer.
SKILL WORK: Work form for the Snatch. If you are still struggling with Mobility or a risky hip – use the Power Variation of this lift.
POWER: At the Coach’s discretion, work with doubles and then up to a single for the day.
METABOLIC CONDITIONING: 1k Row – RECORD THIS TIME – PLEASE remember to set your screen to be counting down so that you get an accurate reading on time. Keep in mind that you may start this row at any time you have completed your lifts.  If you finish early, be ready to get on the erg first!

If you are snatching over 95lbs. please protect yourself but also attempt to dump on pads to be kind to our neighbors. We’ll be getting in some really thick platform like pads on Wednesday – until then, just try to be as nice as you can – THANK YOU!

The last time we rowed a 1k.
All other times we’ve rowed a 1k.


With Sammy at 730pm:

Self-Myofascial Release: Lax ball hip flexors, 3 minutes; Lax ball shoulders, 3 minutes
Dynamic Warm-Up: 3 Rounds of: 5 inverted push-ups, 10 hollow-arch rock-overs, 10 arm circles (each way), 10 hip swings (each side)
Skill #1: Handstand Straddle Press, 10 minutes of practice
Skill #2: Ring Support in L-Sit/V-Sit, 10 minutes of practice
Metabolic Conditioning:
5 Rounds for Time of:
L-Sit Hang, 30 seconds
Ring Dips, 5 reps
Seated Straddle Leg Lifts, 10 reps
Handstand Walk-Ups, 5 reps

Why Gymnastics?  Cause it means you can entertain thoughts of doing this:

Tuesday, 1/3/12

2 Jan

There’s a Nutrition Seminar that’s FREE for members this Wednesday at 630pm. These don’t come around THAT often – if you plan to attend, please sign up on the Calendar!

The CrossFit Total is January 21, 2012 – time slots are now posted in the gym on the bulletin board.  Sign up now to get your spot!

15 Ways to Fight Stress.

‎”A man can do only what he can do. But if he does that each day he can sleep at night and do it again the next day.”
– Albert Schweitzer

Stephen, on top of the best box jump of the day, 50.5"

SELF-MYOFASCIAL RELEASE: Lax Ball Lower Leg and Feet, 5 minutes.
MOBILITY: Gastroc/Soleus Stretch, 1 minute each side. Spiderman Stretch, 1 minute each side.
DYNAMIC WARM-UP: Review the Clean and Jerk.
STRENGTH: Weighted Pull-up (Pronated Grip), up to a peak of 1.
METABOLIC CONDITIONING: ” Liquid Cocaine ” 5 Rounds For Time: 5 Clean and Jerks (155, 105) 10 Chest To Bar Pull Ups

*If no Chest to Bar Pull-ups use a band that easily let’s you get chest to bar. If you have to, complete 5 reps per round instead of 10 as long as they are legit.

ON RAMP with Erin at 7pm:

This week is the last week of ON RAMPs for a while – if you’ve been trying to finish yours – this is the week to do it.  We’re changing our Beginner’s process starting 1/9/12!  Watch the website for more details.

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 5 minutes.
MOBILITY: Band Overhead Stretch, 1 minute each side. Band Pec Stretch, 1 minute each side. Wall Assisted 90/90, 1 minute each side.
DYNAMIC WARM-UP: Spend about 30 seconds with each: Cat Camel, Cat Stretches, Wrist Stretches, Spiderman Steps, Squat to Stand, Leg Swings, Hip Swings, Arm Swings.
SKILL WORK: Learn the Hang Power Clean.
METABOLIC CONDITIONING: “Fran” 21-15-9 reps of: Thrusters, Pull-ups. 10 minute cap. Use a weight/band that you believe will be a little EASIER than you need. The challenge of the workout should be that you are breathing hard, not trying really hard to finish one rep at a time.

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.

Wednesday, 10/26/11

25 Oct

We’ve still got spots open for the Olympic Lifting class from 4-6pm! Please let us know if you’re interested! There’s more information here.

Fall Ball is Friday, November 4th. Are you READY?!?! What are you going to be? Post to comments!

A good idea: Pumpkin Chicken Chili from the Civilized Caveman

Easy Peasy Potato Salmon Dill Burgers, from Life as a Plate – perfect for a post workout meal 🙂


SELF-MYOFASCIAL RELEASE: Lax Ball to Shoulders, til 5 past.
MOBILITY: SCM/Lower Trap Stretch, 30 seconds, each side. Wall Assisted 90/90, 1 minute each side. Wall Quad Stretch, 1 minute each side. Gastroc/Soleus Stretch, 30 seconds each side.
DYNAMIC WARM-UP: Double Under Practice and/or Skill Work, 3 minutes.
STRENGTH: Front Squat, beginning with triples, up to a peak of 1.
METABOLIC CONDITIONING: Complete AMRAP in 5 minutes: 5 Front Squats (75% of your peak set), 10 Hand Release Push-ups. Then, at the end of 5 minutes, immediately complete AMRAP 5 minutes of Double Unders.

If 75% of your Front Squat is less than 85lbs. you must default to using a kettlebell to goblet squat for the metcon. If you cannot clean 75% of your Front Squat you may not use the rack but you must instead move to the lightest weight you can clean to complete for metcon. If that weight is lighter than 85lbs. you must default to using a kettlebell to goblet squat.

If you cannot do double unders, you must try to get at least 1 Double Under for 5 minutes. No singles are allowed.

ON RAMP, with Liz, at 630pm, basement:

SELF-MYOFASCIAL RELEASE: 10 minutes to learn what you can do with a tennis ball that will make your shoulders feel MUUUUUUUCH better.
MOBILITY: Pec Roll, 1 minute each side. Band Overhead Stretch, 1 minute each side.
DYNAMIC WARM-UP: 1 round of: 5 Spiderman Steps each side, 10 total Prisoner Lunge Steps, 10 reps of a Goblet Squat, AMRAP plank for 1 minute.
SKILL WORK: The Single Arm Press, and Push Press
METABOLIC CONDITIONING: AMRAP in 12 minutes of: Right Arm Push Press – 6 reps, Left Arm Push Press – 6 reps, 12 steps of an unweighted Walking Lunge, 12 Goblet Squats with the Dumbbell or Kettlebell you are Push Pressing.

The load for the push press should be something you can strict press 5 times.

CROSSFIT ENDURANCE with Liz at 530pm:

3 x 1M, rest 4:00 mins.  Hold effort 10-15 secs.

Thursday, 10/20/11

19 Oct

Do you want to see some of your fellow CFCCers kick butt this Saturday at their first Oly Meet?  The location is only about 20 minutes away by car and we can definitely get a carpool going if I know you’re interested.  Most folks are lifting early on Saturday until mid-afternoon.  If you’re interested in carpooling, please email us!  Go here for more info!

For those of you who are looking to feel better, need less sugar, and get stronger: what light has to do with our sleep!

How to Roast a Pumpkin – or just about any other squash for that matter!

Check it out 🙂  Read more about swinging stone padlocks here!

SELF-MYOFASCIAL RELEASE: Lax Ball to Shoulders, until 5 past.
MOBILITY: Band Assisted Hamstring and IT Band Stretch, 5 minutes total.
DYNAMIC WARM-UP and SKILL WORK: Kipping Practice
STRENGTH: Single Arm Dumbbell Press, up to a peak of 5.
METABOLIC CONDITIONING: 10, 9, 8…3, 2, 1 reps of: Burpees, Russian Kettlebell Swings (2/1.5)

GYMNASTICS at 730pm with Sammy:





1 rope climb
30 hollow rocks
20 toes-to-bar
20 hollow rocks
15 toes-to-bar
10 hollow rocks
10 toes-to-bar
1 rope climb

Tuesday, 10/18/11

17 Oct

Feeling headachey? Read what our very own Tim Heckman has to say about exertion headaches.

Pork loin is cheap and really tasty – and especially in honor of apples, fall, and lard… Rosemary, Apple Butter Pork Loin.

Something that actually makes sense with ground turkey: Paleo Pumpkin Chili

For those of you wondering what the top position of your Olympic Lifts should look like!

SELF MYOFASCIAL RELEASE: Lax Ball to Shoulders, until 5 past.
MOBILITY: Band Overhead Stretch, 1 minute each side.
DYNAMIC WARM-UP: As needed: Cat Camel, Cat Stretches, Wrist Stretches, Hollow Rocks, Superman, Forward Rolls
POSTURE AND STABILITY: Handstand Hold, 1 minute.
SKILL WORK: Handstand Walking
METABOLIC CONDITIONING: AMRAP in 15 minutes: Walk 10ft. on your hands, 5 Forward Rolls, 5 Burpee Tuck Jumps.

GYMNASTICS with Sammy at 730pm:


15 ft bridge walk
15 ft forward rolls
15 ft plank walk
15 ft backward rolls