Tag Archives: Philly

Sunday, 8/5/12

4 Aug

CROGA at 10am, with Tim.
WORKOUT OF THE DAY at 11am, with Tim.
INTRO to OLY, 12-130pm, with Jim.
ADVANCED OLY, 2-4pm, with Jim.

Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity. -World Health Organization

The 23rd Street YMCA in the 1920s –
what we do is nothing new… it’s tried and true… and just a little bit forgotten.


Foam Roll as needed and talk amongst yourselves about the following task.  Then, complete it!

Walk as far as possible in 30 mins with 40-60lbs. in the form of a weight vest, sand bag, plate(s), barbells, kettlebells or dragging a tire sled.  Other forms of carrying are also allowed but you may NOT definitively damage equipment.

YOU WILL WALK IN THE DIRECTION of WASHINGTON SQUARE PARK and continue to walk around the center (400m loop) should you get there early enough with a Coach generally following you (CFCC will be locked).  At 15 minutes a call of “TURN AROUND!” will be made and you’ll have to turn back for the gym.

YOU PICK YOUR IMPLEMENT – but please recognize that not EVERYONE will be able to carry EVERYTHING.

RECORD HOW FAR YOU WALK, and what implement you used – don’t be surprised if someone takes a picture of you… 🙂

*You can wear a weight vest, carry a sand bag or plate. You can load up a back pack with 40-60 lbs.
*You can drag a tire sled with 45 lbs on it for max distance in 45 mins. Though it’s on you if this gets a little hairy later.
*Remember to walk, not run.

Just to get to Washington Square Park and then back is 1.42 miles.


Friday, 7/13/12

12 Jul


SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 5 minutes.

DYNAMIC WARM-UP: Review the Neutral Grip Kipping Ring Muscle-up drills.

SKILL WORK: 10 additional minutes.


Five rounds of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.

*There is a 15 minute cap on this workout.

More information about the Standing Long Jump.


Past times we’ve done Brenton.

The first class Coach Chris ever taught on his own included the Broad Jump!

Sunday, 6/17/12

16 Jun


PROM.  Saturday, (THAT’S THIS COMING SATURDAY!!!), June 23rd, 7-11pm.  And we have no idea what someone at CFCC’s PROM could do to deserve your vote for PROM King or Queen (Queens need not be female?), but we are oh-so-willing to put out a box so that you can vote anyway.  Sign up on MINDBODY under “Seminars” (I’m sure we’ll learn somethin’) and get yourself some swag this week lest you be hiding in a corner with the punch bowls.  Lastly, bring your doll-hairs to support PAWS – read all about how PROM is not just gonna make YOU feel good here.

CROGA at 10am with Tim.



INTRO TO OLY, with Jim from 12-130pm.

ADVANCED OLY, with Jim from 2-4pm.

Here, Zach and Tekla move up to finish a Toes to Bar. How is a Toes to Bar like a sit-up? How is it not? Post thoughts to comments!


DYNAMIC WARM-UP: Take a jump rope, a bottle of water, and a mat (if you’d like one) to Washington Square Park.  When you get there, get yourself in position, practice a few double unders and sit-ups, and get ready for the WOD to begin!

*if you’d like to, sub hollow rocks for sit-ups.

*if you’d like to, use an ABMAT, but rolled up yoga mats under your lumbar-spine aren’t too different.

*use the grass and/or a mat and/or a sweatshirt or risk some weird CrossFit butt burns.

*if you don’t have double unders, complete 100 singles for every single round of double unders.  If you are somewhere in between, use this corresponding scale: 25-20-15-10-5 – and still do the same number of sit-ups regardless of your Double Under sub.

BUY-OUT: Wall Quad Stretch, 1 minute each side. Spiderman Stretch, 1 minute each side. Downward Dog, 1 minute.

One of the first and fastest “Annie’s” ever. 🙂 – done in the first CrossFit Gym ever.


TUESDAY, 6/12/12

11 Jun

SIGN UP FOR SUMMER CAMP! OR to get a taste of Summer Camp – come out to LOVE Park at 630pm for a FLASH MOB workout featuring all your favorite CFCCers – the 530, 630, and 730pm REGULAR classes are cancelled in lieu of this.  Don’t miss it!  Your ratty old Facebook profile will thank you! 😉

CONDITIONING with Tim at 630am.
HYBRID OLY with Erin at 7-9am and with 530-730pm with Jim.
ADVANCED OLY with Jim from 9-11am and from 730-930pm.
INTRO to OLY with Jim from 1130am – 1pm.
CROGA with Tim at 630pm.



MOBILITY for POSITION: Varying grip hangs and pulls (try wide grip, close grip, supinated, pronated, inverted, etc. in as many variations as you can), for 5 minutes. If you can’t hang, prop your feet up on a box. If you can hang and need a little more, try pulling a bit in these positions (like the beginning of a pull-up).  Partner Assisted Bar Extension. Be gentle!  Make sure your hands are on your partner’s shoulder blades! As in this picture. Wrist Stretches, 1 minute.
POSTURE AND STABILITY: Hollow Rocks, 30 seconds. The Wall Assisted Handstand, hold for 30 seconds.
SKILL WORK: The Freestanding Handstand – in prep for the Handstand Walk which we are not learning today but will go over next week.
Step 1: Learn to face the wall in your handstand and roll out.
Step 2: Learn to kick up against the wall.
Step 3: Use a spot, or two, if you’re new to this to find and feel the position.

Use spots to find the position.

Step 4: Using your spot, feel the lean of the handstand walk.

Learn to feel the lean.

Step 5:

Practice free-standing – REMEMBER TO ROLL!

Step 6: Learn how to use a wall so you can practice the lean of the handstand walk.

Feel how you can practice the lean of the handstand walk with the wall.

METABOLIC CONDITIONING: AMRAP in 5 minutes: 7 Heavy Russian Kettlebell Swings (2/1.5 for rx’d), 7 V-Ups
RESETTING THE POSITION: Wall Assisted Straddle, 2 minutes.

Thursday, 5/31/12

30 May

CHECK OUT TRAPDOOR ATHLETIC’S NEW WEBSITE (featuring LOTS of CFCC!) and SIGN UP FOR SUMMER CAMPremember, if you don’t by June 23rd… it’s for serious NOT HAPPENING.

The CFCC BCCC has only ONE WEEK LEFT until DAY 40!  If you know a BCCCer CHEER THEM ON!  They are a troop of more than 50 people that train with you who have dedicated a significant portion of their lives to trying to do something INCREDIBLY difficult – CHANGE THEIR HABITS – and they are ALMOST done!

CFCC’s FIRST FEMALE Back Squat OVER 300lbs.

CONDITIONING with Tim at 630am (a half hour class)
HYBRID OLY with SAMMY: 7-9am, 530-730pm (is taught by Jim)
ADVANCED OLY with JIM: 9-11am, 730-930pm
CROGA with TIM: 730pm

Wondering why your hips are feeling like someone pounded them? Where are YOUR knees when you sprint? How crazy does your hip look when you change directions? These are NOT small amounts of forces. The sprint is a TEST of your athletic ability, if you have trouble here – look at what’s happening in your normal lifts – examine the active hip in the squat, the mobility in the deadlift, the stability of the knees and ankles as you POSE run. Strength anywhere is strength everywhere.



SMR: Foam Roll as needed, 5 minutes.
DYNAMIC WARM-UP: 30 seconds with each: Cat Camel, Adductor Mobs (5 reps each side), Jump Squats, Duck Walk (about 30ft.), Leg Swings, Arm Swings, Handstand Hold
SKILL WORK: Clean and Jerk
STRENGTH: Clean and Jerk, up to a peak of 1
METCON: If you’d like to, feel free to stay longer than the hour and row an easy 1k. Otherwise, no metcon is required.

Wanna be better at EVERYTHING? Examine how you sit.

Wednesday, 5/16/12

15 May

Summer Camp – Campfires, All the Seminars you could want on ALL THE TOPICS you care about, FRIENDS, WODs, a Decathlon (!!!), Pig Roast, Open “Bar”, All your food provided, and a whole host of other AWESOME things in just ONE weekend – seriously, WHY are you not going?  Sign up to attend today!  This will be an event for the AGES.

Nothing can stop the man with the right mental attitude from achieving his goal, nothing on earth can help the man with the wrong attitude. – Thomas Jefferson  Need to fix your attitude? Annie’s Mindset for Success Seminar is happening THIS Sunday afternoon and just might be the remedy you need.  Sign up today!

HYBRID OLY with Erin, 9-11am.
CROGA with Tim at noon.

Row 4x750m TT, work:rest 1:3
INTRO to OLY with Sammy from 530-7pm.
FOUNDATIONS with Liz at 630pm.
GYMNASTICS with Sammy at 730pm.

SMR: Foam roll T-spine, 5 minutes
MOBILITY: Band overhead stretch, 1 minute each side; band assisted pec stretch, 1 minute each side
DYNAMIC WARM-UP: 3 rounds of: 10 cat camels, 10 wrist rocks each way, 10 hollow rocks, 10 superman rocks, 10 hip swings, 10 arm circles
SKILL #1: tuck/straddle/pike-up to handstand
SKILL #2: bridge work
MET-CON: 5 rounds for time:
5 touch-and-go’s
7 bridge-ups
9 v-ups

Only the Strong Survive – Lift to Live Long and Well.

Rich Froning, the male winner of the CrossFit Games last year during a pullup completed after a swim in the Pacific (also part of the same event). CrossFit Swimming WODs are LOTS of fun and MAY show up for CFCC this summer!

This is a series that’s been posted on the CrossFit.com site – have thoughts? Post them to comments. Just make sure you watch the WHOLE thing. 🙂



SELF-MYOFASCIAL RELEASE: Foam Roll Upper Back and Triceps, 5 minutes.
MOBILITY: Band Overhead Stretch, 1 minute per side.
SKILL WORK: Kipping, 3 minutes of instruction. 7 minutes of practice.
STRENGTH: Pronated Grip CHEST TO BAR Pull-up, up to a peak of 3.
Complete four 2 minute rounds of AMRAP: 4 Box Jumps (30/24), 8 Toes to Bar, 12 American Kettlebell Swings (1.5/1) – rest 1 minute in between rounds.
*Each one of the movements above can and should be scaled as needed to keep you moving quickly through this workout (lower the box jump height, scale to L-raises or knee tucks, and lower the load for the swing or use a Russian variation of the swing if you haven’t mastered the American version yet).

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.