CrossFit South Philly. Fitness Without Limits.

Monday Aug 31st, 2009

12

Front Squats & Burpees

It was nice for Rob K to have some company in the a.m. class today! Nicole and Jose were both up bright and early for some morning CrossFit fun. It was even nicer to see the huge turnout for the PM class. We tied our record with 12 people! We had all of our five newest members show up today and we had a few people that had been away for a week or two make it back. Congrats to everyone on surviving. Pat also gets a shout out for putting in a poor performance on his Tabata pullups (after hitting the WOD Rx’ed) but then doing all 8 rounds a SECOND time and redeeming himself. Lesha also gets a shout out for being completely off the bands now for pullups and going CHEST-TO BAR.

WOD
5 Rounds for Time of:
10 Front Squats (M:155 / W:110)
10 Burpees

Scaling for Level 1: 3 rounds

Finisher:
Tabata Pullups
-or-
If you don’t have kipping pullups yet, work on your kip (Cs & Ds) for at least 3 sets of 10

Fight Gone Bad IV. Have you registered yet? Head over to www.fgb4.org and sign up today! Our team name is CrossFit Prime. Check out our Full Details Page for all information and let us know if you have any questions there.

12 Comments Posted by Wil

Monday Aug 31st, 2009

38

Sept 26: FIGHT GONE BAD 4 DETAILS

Who: CrossFit South Philly, CrossFit Prime, and CrossFit Renaissance have teamed up for this event. Anyone of our members who wants to participate can if they sign up.

When: Sept. 26th. Check in starts at 9:30 am and the first heat is scheduled for 10:30 am.

Why: Lots of Fun, a chance to meet other members of the CF community, represent CFSP, and all money raised benefits Athletes for a Cure and The Wounded Warrior Project

Where: CrossFit Prime - 220 Geiger Rd. in the Northeast (19115).

How to register: Log on to http://www.fgb4.org and register as a member of the CrossFit Prime team. It is free to register but we are requiring that you raise or donate a minimum of $25 to compete - it’s for good causes. In addition, any donations of beer for socializing afterward are highly appreciated.

How it will work: There will be Men’s prescribed (75lb barbell/20lb med ball) and Women’s prescribed (55lb barbell / 14lb med ball) as well as scaled (various weights) heats throughout the event. The event ends when all registered competitors have gone.

We’d like to have a really good turnout by CFSP so please sign up if you can.

Signed up as of 9/20/09: Jeannette, Catlyn, Pat, Rob K., Jean, Jim, Kim, Topper, Lee, Nicole

38 Comments Posted by Eric

Saturday Aug 29th, 2009

9

August 2009 Painstorm

The Painstorm is a monthly workout that will challenge you to push yourself harder than you may ever have before. It is as much a psychological challenge as physical.

This month’s Painstorm is a tribute to the competitors at the 2009 CrossFit Games. It is the final WOD of the games.

Aug. 2009 Painstorm
For time:

• 15 Cleans (M:155 / W:105)
• 30 Toes-to-Bar
• 30 Box Jumps
• 15 Muscle Ups*
• 30 Dumbbell Push Press (M:30 / W:20)
• 30 Double Unders
• 15 Thrusters (M:135 / W:95)
• 30 Pullups
• 30 Burpees
• 100 m Overhead Walking Lunges (M:45 / W:35)

* Sub for Muscle Ups is 30 Pullups & 30 Ring Dips

Level 1 Scaling: Do 10 reps of the Barbell exercises, and 20 each of the others. For muscle ups, sub 15 Pullups and 15 Ring dips. No weight required for OH Walking Lunges.

9 Comments Posted by Wil

Friday Aug 28th, 2009

add

Bench Press and Metcon

… Umm… wait a sec… what? Bench Press? I thought this was CrossFit!

Yes, the Bench Press — while often maligned by CFers around the globe — does have its place. In particular, as mentioned by Mark Rippetoe in CrossFit Journal Issue 46 (June 2006):

“The vast majority of my members learned a while back that the best way to keep their shoulders healthy was to press and bench press in equal doses”

Rip also explains that “the bench press is the best exercise for absolute strength in the upper body, because it allows the lifter to move heavier weights with the arms than any other exercise. It should be included in every barbell training program. But it is not the only lift we should do, and it frequently gets used as though it is.”

The last part of that quote: “it frequently gets used as though it is” is part of the reason that so many CrossFitters are anti-bench. The other, more widely known part of the reason is that it’s a less functional exercise than the Press. However unlike other less-functional, isolation-type exercises (curls, anyone?) there are benefits to be gained from the Bench Press that warrant its use as one of the many tools available to us in a well-rounded General Physical Preparedness program.

The reason you won’t see the bench that often at CFSP? It’s simple — benches take up too much space that can be better used for other equipment!

Strength Work
Bench Press
5 - 5 - 5

WOD
For time, 15 - 10 - 5 of:

• Hang Power Snatch (M:135 / W:95)
• Box Jumps (M:24″ / W:20″)
• Pullups

Today was Rob K’s 3-month anniversary at CFSP. He celebrated by getting a solid 5 reps at 170 on the bench press — that’s just about his body weight — and then going on to crush the WOD in 10:03, using 105# for the snatch. Nice work Rob!

Add Comment Posted by Wil

Thursday Aug 27th, 2009

1

400s & 50s

Today Jose joined us for his first WOD at CFSP - welcome aboard, Jose!

We started off with some strength & stability work:
Turkish Getups
5 rounds of 3 TGU per arm

From there we hit the WOD
For time:

• 400 m Run
• 50 Squats
• 400 m Run
• 50 Pushups
• 400 m Run
• 50 Situps
• 400 m Run
• 50 Burpees

Level 1 Scaling - do 30 reps of each exercise

Cutoff: 22 min.

1 Comment Posted by Eric

Wednesday Aug 26th, 2009

6

CrossFit Total

The CrossFit Total is a great measure of progress with your overall strength. We saw a lot of improvement in this benchmark WOD, with everyone who had done it before posting higher scores. A special shout-out goes to Brendhan who has spent a lot of time focusing on his form over the past few months - as a result he shattered his personal records for both the back squat and the deadlift!

CrossFit Total
Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

After warming up, you get 3 attempts at each lift. The lift must use the full range of motion to be considered complete. The weight used for the best attempt is your score for that lift. Add the 3 scores together for your CrossFit Total Score.

Compare to June 15.

Other highlights of the day:
Hans hit his first WOD at CFSP
Pat reached 800
Goose had a big increase in his Total

6 Comments Posted by Wil

Tuesday Aug 25th, 2009

5

Team Training

We haven’t done any team competitions for a while, so it was a perfect opportunity to introduce some of our newer folks to an old favorite.

Deck of Cards
Each team gets a deck of cards.
The suit represents the exercise to do.
Face value of the card indicates how many reps (Face cards = 10, Aces = 11, Jokers = 10 of each).
First team to get through their deck earns bragging rights.

Round 1:
Start and end this round with a 400 m run.
Hearts = Dumbbell Thrusters (M:30 / W:20)
Diamonds = Pushups
Clubs = Ring Rows
Spades = Kettlebell Swings (M:24k / W:16k)

Round 2:
In this round, the first Joker is a doubler - do double reps until the 2nd Joker is drawn
Hearts = Squats
Diamonds = Situps
Clubs = Burpees
Diamonds = Kettlebell Sumo Deadlift High Pulls (M:24k / W:16k)

Teams were Goose, Chris & Hendrick v. Pat, Brendhan & Jean.
It was a close one, with the first round in a dead heat until the final five seconds of the 2nd 400 meters. The second round was only a difference of three cards.
Team PB&J won both rounds!

We started off the night with a timed 800 meter sprint. Nice times were posted by all!

5 Comments Posted by Wil

Monday Aug 24th, 2009

7

Hang Cleans

Olympic Lifts are all about speed - generating that burst of “speed through the middle” to make the bar weightless and actively pulling yourself under the bar are skills that take some time to develop. That’s why we always love an opportunity to practice!

Hang Cleans
For time:
20 Hang Cleans (M:115 / W:80)
Sprint 100 m
15 Hang Cleans
Sprint 100 m
10 Hang Cleans
Sprint 100 m
5 Hang Cleans
Sprint 100 m

I somehow managed to forget to do strength work before the WOD, so today’s was optional. Some good numbers were posted - it will be interesting to see how well everyone does next time, when they are fresh!

Strength Work
Max Pullups x 3 rounds
Max Ring Dips x 3 rounds

7 Comments Posted by Wil