Tag Archives: Powerlifting

Saturday, 8/11/12

10 Aug

CROSSFIT ENDURANCE (Running), 9-10am with Liz

INTRO to OLYMPIC LIFTING. 9-1030am, with Sammy. 1030am-12pm, with Jim.

FOUNDATIONS with Liz, at 10am

WORKOUT OF THE DAY, with Liz at 11am

GYMNASTICS with Sammy, at 11am

HYBRID OLY with Jim, 12-2pm

ADVANCED OLY with Jim, 2-4pm

A lot of words from a very smart, and very strong Coach (Dan John) MOSTLY on Olympic Lifting.  Read with your coffee.

Fold your laundry while listening to this – and consider why Sleep is quite possibly one of the most IMPORTANT elements of your training that you might be COMPLETELY ignoring.

Riddhi concentrates on her set up for the deadlift while Coach Tim keeps an eye on her form. There’s no substitute for good form in CrossFit – it is the basis of everything that we do and will serve you well whether you’re a beginner, intermediate, OR competing in a sport. Foundations is the perfect place to check your ego if you know you need to rework your form for a movement from the ground up – otherwise, EXPECT MORE of yourself in regular classes – don’t give into lazy reps!


SELF MYOFASCIAL RELEASE: 5 minutes as needed

MOBILITY: Wall Quad Stretch 1 min/side, Band Overhead Stretch 1 min/side

DYNAMIC WARM-UP: lateral drills, then work up to the weight you will use for the thruster


Five rounds for time of:

135 pound Thruster, 15 reps

Run 400 meters (or row 500m)


Everything you need to know about the CrossFit Total.

17 Jan

Daffy, in one of my favorite photos ever, by Ramsey Beyer.

It’s the week of the CrossFit Total!

The CrossFit Total, as many of you know, is this coming weekend on Saturday! The deadline to sign up for a time slot is THIS THURSDAY. Don’t miss out on the opportunity to max your deadlift, back squat, and press in one day! You get three attempts to max once you’re on deck. Usually this means your first is a given, your second is a PR attempt, and your third is something WILDLY crazy that may or may not actually lead to your getting petechia.

We do this two times a year and it’s always completely worth it to see how far your training has allowed you to progress. If you’re wondering why we emphasize Strength so much at CFCC, check this explanation out from the Mayo Clinic.  Also, remember to be familiar with this article from the CrossFit Journal, – strength plays a huge part in the foundation of a good athlete and an optimally healthy person.

For more information about the CrossFit Total go here.

To see what Totalling looks like at CrossFit Center City, go here, and here.

What to do on the day of:

The gym will be open on Saturday morning pretty early and will be all laid out so you understand exactly where you should go when you get there. Since sometimes we have spectators (WHO ARE VERY WELCOME) it’s important that everyone follow directions and stay in their designated areas. The CrossFit Total is open to members of the gym ONLY.

A great mobility piece for Squatting Big, photo by Ramsey Beyer.

Upon entering the gym, Emily Avener, our lovely new/old all around CFCC Superfriend will be directing you to a warm-up station along with giving you a much less entertaining summary of the structure of the day. Should you have any questions about where to be or what to be – you can always ask her, or myself (Erin) what you should do. Once your hour of lifting has begun, you are expected to report to the platform – aka, if you signed up for 10am – that’s when you move from general warm-up to warming up for your first lift.

Rach, in the first space CFCC occupied (you can understand by looking at this why we REALLY needed to move), back squatting what she currently triples easily. Photo by Mike Mackintosh.

As a subset of the Squatting Area – the Squatting Warm-up Area will be manned by Chris Santaniello, the man with a heart of gold and almost as many box jumps as Record (sorry, Chris). In all seriousness, Chris will be there to get you from empty barbell to your first attempt on the platform so be ready to tell him what weights you’d like to open with if any.

The Squatting Warm-up Area and Platform will both be downstairs in the CFCC Strength Dungeon and will be manned by none other than the illustrious Jim Rutter and the infamous Tim Heckman (of TIMJIM, a new jerky made only of the wildest boar of German forests). They will be your trusted spotters and will guide you should you need assistance in making fateful decisions about what weights to lift for your three attempts at the best back squat you can muster.

Meghan, pulling 300lbs. - a year in the making. Photo by Mike Mackintosh.

Once you have squatted you will ever-so-slyly be asked to move directly on to warming up for your Deadlift. You may sumo or conventional deadlift since there is no reward but the sheer ecstasy of your own personal improvement. Mistressing the Deadlift Warm-up station on the First Floor of the gym will be a woman of sound mind and +345lb. Deadlifting Body: Cassie Haynes Grassia. Cassie, a CFCC Coach in training (what, what?) will be able to help you ramp up to your first of three attempts at the MOST WEIGHT YOU CAN PICK UP, otherwise known as the Deadlift.

A woman who can single leg deadlift your mom will be waiting for you on the Deadlift platform. Elizabeth Edmonds, known for her keen eye and shameless love of a good lockout will be watching your deadlift attempts and will actually signal you to drop your deadlift if and only if she truly believes you are done. Pine for the signal, friends – it means real and good things have happened.

Arrus, racked for the press. Photo by Ramsey Beyer.

Summoning up all your courage you may take your buzzing spinal erectors to the Barbell Pressing Platform where you will be asked to name your three attempts and simply work up to them as you are able. The aptly named Samantha “Pixie Warrior” Wright, will be standing by to sprinkle eager admonitions of “HEAD THROUGH, HEAD THROUGH, HEAD THROUGH,” at you for as many reps as she must (but no more than three).

After EVERY lift (and not at the end of all lifts) you MUST report your numbers to Avener for her safe-keeping. They will be placed on a chart for posterity’s sake and will ne’er be forgotten – until you shatter through them at the next CrossFit Total.

How to prepare for the day.

The programming this week is intended to allow for a tapering of your training so that Saturday is the day you will be able to peak appropriately. We often perform lifts for a “peak set” – on the day of the Total, you’re looking to be at the peak of your peaks! We often joke that this is one of two days out of the year that you are allowed to lift slow.

Here are a few steps to making your CrossFit Total day as good as it can be:

1. Do train during the week. Every day of this week will attempt to keep intensity high, and volume low. You should feel powerful and a little antsy by Saturday. The movements of the total will be in the rotation but they will not be exhausted by any means. Friday’s training in regular classes will reflect the total but will also contain an alternate WOD for members who will not be able to make Saturday (the Total).
2. Go to Mobility class. Gaining better mobility for the lifts is a bit like taking the parking brake off while driving a Ferrari. Without the mobility to complete certain lifts you’re really only partially experiencing your strength.
3. Get lots of rest if you can. Good sleep means good neural recovery which means – fast and strong lifts!
4. Eat before you lift and if you normally do coffee – definitely do it on the day of – but not too much. This may be a day that only focuses on 9 reps but these are some of the hardest reps you’ll do this winter – fuel for them! Don’t eat too much and don’t eat anything that’s tough to digest, i.e. bacon and eggs and a bit of fruit BEFORE total steak, eggs, and potatoes AFTER ☺
5. Know what you want to lift. Come prepared to talk to a coach about what you would like to do that day in the squat, deadlift, and press. Dream dreams of bigger deadlifts, deep squats, and speedy presses.
6. If you want, dress fancy. Ramsey Beyer will be there to capture all the wonderfully strained moments of the day – if you’ve got stuff that makes you look weird, strong, awesome, paleolithic, CFCCish, or more like a superhero – this is your day to strut your stuff.

See? Earrings, purple leopard print pants = better Deadlift. Photo by Mike Mackintosh.

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.

Thursday, 12/15/11

14 Dec

Today is the last day to sign up for the PARC portion of the Rittenhouse Run! Email if you can’t get in here and I’ll add you myself!

Hunter on his last round of Kalsu

SELF-MYOFASCIAL RELEASE: Foam Roll as needed, 5 minutes. Lax Ball to Shoulders, 5 minutes.
MOBILITY: Gorilla Pose, 30 seconds. Band Assisted Pec Stretch, 30 seconds on each side. Band Overhead Stretch, 30 seconds on each side. Wall Quad Stretch, 30 seconds each side. Adductor Mobs, 30 seconds on each side.
DYNAMIC WARM-UP: 1 round: 10 steps Prisoner Lunge, 3 Jump Squats, 3 Broad Jumps, 3 Jumping Split Squats.
STRENGTH: Conventional Deadlift, up to a peak of 5.
METABOLIC CONDITIONING: AMRAP in 8 minutes of: 20 Double Unders, Jumping Split Squats, 10 Switches

ON RAMP at 7pm:

SELF-MYOFASCIAL RELEASE: Foam Roll as needed, 5 minutes. Lax Ball Shoulders, 5 minutes.
MOBILITY: Band Assisted Pec Stretch, 30 seconds on each side. Band Overhead Stretch, 30 seconds on each side. Wall Quad Stretch, 30 seconds each side. Adductor Mobs, 30 seconds on each side.
DYNAMIC WARM-UP: 2 rounds of 5 each: Cat Camel, Heel Pressdowns, Spiderman Steps, Air Squats, Inchworms.
SKILL WORK: Barbell Press and Push Press
METABOLIC CONDITIONING: 10 minutes of 1 minute on, 1 minute off: Air Squats, Barbell Push Press

Thursday, 9/29/11

28 Sep

Uncle Eddie’s Spiral Meatloaf

Doing Paleo on a Budget

5 Fats you should be cooking with but may not be.

If it doesn't seem a little crazy... it's probably not worth doing!

SELF-MYOFASCIAL RELEASE: Lax Ball or Foam Roll Hips as needed, til 10 past the hour.
MOBILITY: Adductor Mobs, 1 minute each side.
DYNAMIC WARM-UP: Rowing, 1 minute.  If you are waiting for an erg, or if while you are waiting for your Coach to watch your set you find you have time, stretch your gastroc/soleus and lax ball your feet.
STRENGTH: Sumo Deadlift, sets of 2.
METABOLIC CONDITIONING:Tabata Row. Make sure you record your score!

ON RAMP with Chris at 6pm:

SELF MYOFASCIAL RELEASE: Lax Ball to IT Band, 1 minute each side.
MOBILITY: 1 minute Hang on the Pull-up Bar, alternate hand positions as needed (hands face you, hands face out, hands wide, hands close)
POSTURE AND STABILITY: Single Leg Squat Hold, 1 minute each side.
DYNAMIC WARM-UP and ACTIVATION: For 5 minutes: Wall Ball Slam (2 Reps) followed by 10 steps of a Walking Lunge * focus is on absolutely perfect driving position for walking lunge – drive from the heel, keep the chest up *
STRENGTH: Pronated Pull-up, work up to a peak of 1.
METABOLIC CONDITIONING: 3 Rounds for time of: 15 Burpees, 30 Steps of a Walking Lunge.

GYMNASTICS with Sammy at 730pm:
Skill: Single-arm handstand & Bridges (Back limber, kick over, back walk over)
3 rounds for time:
10 handstand thigh slaps
20ft bridge walk
20 hollow rocks

Thursday, 9/22/11

21 Sep

So, Midtown Fall Festival is on the 1st of October – what do you all think we should do to celebrate?  The Festival goes from noon-8pm.  Post to comments!

Adversity has the effect of eliciting talents which, in prosperous circumstances, would have lain dormant. ~Horace (Quintus Horatius Flaccus), Satires

GYMNASTICS at 730pm with Sammy:

Skills: handstand walking & pistols
Metcon: Tabata handstand walking & Tabata rolling pistols

ON RAMP at 6pm with Sammy:

MOBILITY: Adductor Mobs, 1 minute each side. Spiderman Stretch, 1 minute each side.
DYNAMIC WARM-UP: 1 minute of each: Leg Swings, Arm Swings, Hip Swings
ACTIVATION: Tabata Hollow Rock
SKILL WORK: Kick up to Handstand, Walk up to Handstand to Forward Roll
STRENGTH: Work on your single leg squat – see if you can work up to being able to do one, and then see how many you can do in one go on each leg!
METABOLIC CONDITIONING: Tabata Squats immediately followed by Tabata Handstand Hold.

Don't try this at home, kids. Come here!

SELF-MYOFASCIAL RELEASE: Lax Ball to Glutes, 1 minute per side. Lax Ball to Hip Flexors, 1 minute per side.
MOBILITY: Adductor Mobilizations, 1 minute per side.
POSTURE and STABILITY: Single Leg Squat Hold, 1 minute per side.
ACTIVATION: 5 minute, Single Leg Vertical Jump to touch, up to a max for each leg.
STRENGTH: Sumo Deadlift, peak of 3.
METABOLIC CONDITIONING: 5 rounds for time of: 5 Sumo Deadlifts (275/185), 10 Burpees.

CrossFit Total, Take Two

21 Sep

The next total is in January! Will you be ready?