Tag Archives: Progress

FALL IS HERE!

3 Sep

THE FIRST DAY OF OUR NEW FALL SCHEDULE IS HERE!

All week we’ll be helping you out by posting new classes here with their descriptions so that you’ll know how they might be useful to you.  To view the full schedule at CFCC in an easy format, go here.

That said, don’t forget to mark your calendars with a few reminders for the season:

  • SATURDAY, SEPTEMBER 8th, 2-4pm, NUTRITION SEMINAR.  Sign up on MINDBODY.  This is FREE for members and a MUST for anyone looking to participate in the Fall Body Composition Change Challenge.
  • SATURDAY, SEPTEMBER 8th, 5-7pm, WELCOME and CONGRATS POTLUCK for Danny and Liz (see below). Bring anything you want – just make sure it’s labelled!
  • SUNDAY, SEPTEMBER 9th, Registration for the hookgrip Classic closes.
  • SUNDAY, SEPTEMBER 16th – the BCCC officially begins.  The whole week before this measurements will be being taken – email meg@crossfitcc.com for more details!
  • SUNDAY, SEPTEMBER 23rd, the hookgrip Classic, Liberty Barbell Club’s first in-house USAW sanctioned meet!  Space is limited – sign up now!
  • SATURDAY, OCTOBER 20th, Moorestown Olympic Lifting Meet.
  • SUNDAY, OCTOBER 21st, CROSSFIT TOTAL DAY

More fall fun to be announced soon!

Photo by Mike Mackintosh.

Some changes are in store for CFCC and while we are SO excited for Danny’s arrival on this WEDNESDAY, we are sad to say that we are losing Liz to an absolutely AWESOME job opportunity at Jefferson!  She will still be around and training by your sides – but we wanted to give her the chance to tell you all what’s been up in her life lately. Liz will be coaching with us until the end of September, when Ave will take up the call and begin a new Endurance schedule for CFCC.  If you haven’t been to CrossFit Endurance yet – make it your goal to get there this month!

Dear CFCC,

A few weeks ago, I accepted a full-time position at Jefferson Hospital as an Occupational Therapist in acute care.  I am very excited about this opportunity and want to thank you all for encouraging and supporting me during this process. I plan to start this position in October, after taking my licensing exam in September.

September will also be my last month as a coach at CFCC. It has been my privilege to witness your greatness and guts every week in classes. You continually impress and inspire me with your ability to push yourself to be even better than you were the week before.  I experienced your desire to be great regardless of our surroundings at CFCC.  I will always remember those epic sandbag struggles in the old space!  KD and I came to CFCC when there less than 20 members for our first WOD.  From my very first class, I was impressed by the gym’s commitment to standards, form, and excellence and was honored to be a
part of such a special place.

I remember the first time I gave feedback as a coach-in-training.  The class was squatting, and I think we ran about 45 minutes over! The members were so supportive about my journey towards becoming a coach and I will be forever grateful for your patience. I also remember the first endurance class at CFCC.  It was probably the biggest endurance class to date and I still have pictures of you all bunny-hopping your way down wooden Camac Street.  Once the weather changed during the hobbit-hole days, we made our way inside and to the treadmills.  Your flexibility and dedication to proper Pose was impressive and you learned a lot of those treadmills!  Jack and Tony then ran the first marathons after CFE exclusive training and I was so proud of them!

A small part of Liz’s legacy:
Running way back when on Camac,
and also this past weekend, in Washington Square Park

Today, a LOT of work happens on a daily basis at CFCC and it is amazing how you all are dedicated to making yourself a little better everyday. I love supporting you in your progress towards your goals. Thank you for giving me that chance. I plan to continue to train beside you and to be just as impressed by your daily performance as ever!

Liz: further proof that you can be STRONG, smart, and a great runner 🙂

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Monday, 9/3/12

2 Sep

Classes are cancelled for the holiday today (the Advanced Oly class is still on but full from 10-12pm).  Enjoy the extra rest OR if you really need to burn some Labor Day energy off… check out CFCC’s Travel WOD section.

If you have some time over the weekend, here are the many many Board Scores that we weren’t able to post in the last few weeks.  Thanks for your patience!

See all the boards after the jump…

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2 Weeks Out from Total – new programming!

26 Aug

Friday, 8/3/12

2 Aug

ADVANCED OLY with Jim 530-730pm.

A note from an anonymous member 🙂

Hi Erin!

I wanted to send you a quick email just to express my thanks to you, the coaches, and CFCC in general.

Today I am wearing a skirt that I wore to my high school graduation. It is the ONE item that I’ve kept from high school and have always loved but haven’t been able to wear since I was 18. It has caused me anxiety and frustration year after year when I see it hanging in my closet because I had let myself get to a point physically where I wasn’t happy or, let’s be honest, healthy. I regularly clean out my closet and donate clothes and over the years I have gotten rid of everything that doesn’t fit except for this skirt. I don’t know why I held on to it – it wasn’t my version of “skinny jeans” or the sexy swimsuit that so many women keep in their closets as motivators. It just stayed there and made me sad. Last night as I was packing my clothes to change into after my 8 am session, I decided to put it on. It fits – it is actually even BIG on me! I feel awesome. I feel like I did something I’ve been trying to do for 10 years and just never got it right. I feel like I made a change that is not remotely easy to commit to, follow through on, or do daily. All of the base emotions of sexiness, superiority, and beauty that I thought I was chasing aren’t there. Instead I feel proud, healthy, and accomplished. I would rather feel like that any day.

So, thank you. I think it is safe to say that I wouldn’t have been able to feel that way without CFCC. I feel stronger, more confident, healthier, and yes…a little sexier too! I feel a part of a fantastic community that supports and drives each other to accomplish whatever goal it is that we each have. Thank you for making that happen for each of us and thank you for creating an environment that so many people need.

The Art of Choosing. Relevant Reading.

Above, Rachel, waits with baited breath for Mel to finish up the metcon on Wednesday. In case you haven’t noticed – we like you guys a lot, and your best REALLY does matter to us.

SELF-MYOFASCIAL RELEASE: As needed, until 5 past.
MOBILITY: Partner Assisted Lat Stretch, 2 minutes to learn, complete, and switch.
ACTIVATION: Partner Assisted Clam and Butterfly, 5 minutes total.
DYNAMIC WARM-UP: 27 Squats.
STRENGTH: Front Squat, up to a peak of 3 – speed and stability is the goal here!
METABOLIC CONDITIONING: “Karen” 150 Wallballs for time. Go in heats where necessary.

What’s 27 squats all about?  Squatting one way is not enough!  Not everything you squat in life comes in the shape of a barbell…

Thursday, 8/2/12

1 Aug

HYBRID OLY, with Sammy, 7-9am, 530-730pm.
ADVANCED OLY, with Jim, 9-11am, and 730-930pm.
CROGA, with Tim, 1-145pm.

CROSSFIT LOVE’S SUMMER CLASSIC is at The Piazza on this weekend – we’ve got a few athletes competing and it’s sure to be a fun night for all – bring you and yours, and come out on Saturday!


Giulia single-arm swings the kettlebell. Reasons to come in EVEN if you’re injured: 1) we will NEVER tell you to work through an injury – that’s dumb. 2) we can work AROUND your injury as long as you are willing to acknowledge that even though you REALLY like powercleans if you just had shoulder surgery – maybe you shouldn’t be landing heavy loads on your SHOULDERS) 3) moving around can not only keep you motivated to be better, but it has also been shown to be a huge predictor of whether or not you will RECOVER from your injury – moving fresh blood/resources to areas you can’t move is a GOOD thing! 4) staying on a schedule is a BIG part of being able to never have to struggle with coming back to one!
If you are EVER injured –
PLEASE EMAIL US
– we do keep a written record of all of these things and do our very best to stay on top of them!

 

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 3 minutes. Foam Roll Serratus Anterior, 2 minutes.

MOBILITY: Wall Quad Stretch, 1 minute each side. Pec Roll “Y” and “T”, 30 seconds each side, each arm.

DYNAMIC WARM-UP: 1 minute of each: Child Pose plus Internal Rotation Mob (keep chest to the floor), Add Bullwinkle hands plus Rotation, Jimmy Buffetts (remember to switch legs). Inchworms.

STRENGTH: Barbell Press, up to a peak of 3 (for speed).

METABOLIC CONDITIONING:

Complete 7 rounds:

Max Rep Handstand Push Ups
15 Hollow Rocks

*if no HSPU, perform PUSHUPS – the Coach reserves the right to cut your set if it has the potential to HARM you – if you don’t want to be scaled down – PERFORM PERFECTLY – NO EXCEPTIONS.

 Breathing during lifting – it’s a PRETTY important skill to learn.

And now… the before and after pictures of the winners of the CFCC BCCC!

31 Jul

It’s no secret to anyone who’s hung around this spot longer than a week or so that we’re a crew that loves delicious food (perhaps because we live smack in the middle of approximately eight million amazing burger, brunch and boozin’ spots). Yes, we enjoy the Good Things in Life, but we’re also committed to training hard and training well – and one of the most important lessons we try to teach is that no matter how hard you try, you can’t out-train a less-than-nutritious diet.

What constitutes “good fuel” is different for each of us, and we’ve definitely learned that at some point, you need to shift your focus to setting a goal – be it leaning out, muscling-up, pulling 300 pounds or simply getting your chronic acid reflux under control –  and committing yourself 100% to doing whatever it takes to achieving that goal.

Back in May and June, almost seventy (!) of you decided it was time to tell your inner two year old to shut it, set some short-term goals, and COMMIT to six weeks of solid   nutrition. There were no overarching “rules” (and there never will be – we’re all different, after all). All we asked was that each participant did what they said they were going to do for the duration of the Challenge.

At long last, we’re thrilled to finally highlight some amazing folks from June’s Body Composition Change Challenge (all details about the Challenge are HERE).

Just in case you missed it – these winners were posted a while ago.  That said, the full details of their experiences have not yet been revealed – until today!  Take a  look at the BEFORE AND AFTERS!

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Thoughts from the runners’ up winners of the previous BCCC!

23 Jul

It’s no secret to anyone who’s hung around this spot longer than a week or so that we’re a crew that loves delicious food (perhaps because we live smack in the middle of approximately eight million amazing burger, brunch and boozin’ spots). Yes, we enjoy the Good Things in Life, but we’re also committed to training hard and training well – and one of the most important lessons we try to teach is that no matter how hard you try, you can’t out-train a less-than-nutritious diet.

What constitutes “good fuel” is different for each of us, and we’ve definitely learned that at some point, you need to shift your focus to setting a goal – be it leaning out, muscling-up, pulling 300 pounds or simply getting your chronic acid reflux under control –  and committing yourself 100% to doing whatever it takes to achieving that goal.

Back in May and June, almost seventy (!) of you decided it was time to tell your inner two year old to shut it, set some short-term goals, and COMMIT to six weeks of solid   nutrition. There were no overarching “rules” (and there never will be – we’re all different, after all). All we asked was that each participant did what they said they were going to do for the duration of the Challenge.

At long last, we’re thrilled to finally highlight some amazing folks from June’s Body Composition Change Challenge (all details about the Challenge are HERE).

The bios for the FOUR WINNERS of the CFCC BCCC will be posted tomorrow!

Continue reading