Here are the details for the upcoming release and book signing for Nicole’s book! Make sure you stop by and support a fellow teammate.
Date: October 9th
Time: 6-9 PM
Location: Area 919 Art Gallery
919 North 5th Street
Philadelphia, pA 19123
What: Release party and book signing for “Y in the Workplace: Managing the “Me First” Generation” written by Nicole Lipkin, Psy.D., M.B.A. and April Perrymore, Psy.D.
RSVP: ASAP
Most people on team CFSP love a good Tabata. Any exercise can be done “Tabata-style” (ie; 20 seconds of work followed by 10 seconds of rest for 8 straight sets); however far and away the favorite Tabata workout at CrossFit South Philly is “Tabata Something Else”.
Tabata Something Else
20 seconds work, 10 seconds rest for 8 sets.
Complete all 8 sets of one exercise before moving on to the next.
Your ’score’ is the least number of reps you get in any one set of an exercise.
Pullups
Pushups
Situps
Squats
Finisher: Work on your snatch technique for 10 minutes.
The evening class had two visitors - Kate hit her first WOD at CFSP, and Corine dropped in from CF Center City! Kate and Corine both did an exceptional job. Hope to see you both again real soon!
Name
Pullup
Pushup
Situp
Squat
Rob K.
6
5
11
18
Chris L.
7
8
12
15
Wil
6
5
12
15
John
5
7
10
16
Skye
3
4
6
10 (rom)
Nicole
2 (red+ purple)
3
10
14 (rom)
Hilary
6 (jumping)
3 (mpu)
8
9 (rom)
Tree
3 (jumping)
4 (mpu)
9
6 (rom)
Lesha
3
5 (mpu)
11
19
Catlyn
4 (purple)
6 (mpu)
10
15
Kate
1 (red + purple)
5
9
11
Corine
1 (green)
3
11
17
Kim
4 (purple x 2)
4
10
10
Rob S.
3 (red)
5
7
10
Goose
5
5
8
12
Jim
6
5
11
15
Lee
5
8
12
15
Rob T.
9
7
10
16
Fight Gone Bad IV pics are up in the FGB post on the 26th! Check em out: FGB IV.
Ahh, max effort days… don’t ya just love ‘em? And there’s nothing quite like this one, where we expect you to just go heavier and heavier by adding all that power generated by your posterior chain.
WOD
Press
1 - 1 - 1
Push Press
3 - 3 - 3
Push Jerk
5 - 5 - 5
Finisher: Max Wall Squat Holds x 3
Overall, the Presses and Push Presses looked great, and lots of folks PR’d on them last night. Most of the issues that cropped up were with the Push Jerk. The Jerk is a difficult movement to master but once you get it down you’ll be surprised at the amount of weight it allows you to move. I’m sure you can expect plenty of skill work on this in the near future!
Did you know our very own Nicole has a book coming out? She’ll be having a book signing soon… I’ll post details in the announcements today!
We had two nice highlights in the morning class today - Chris B. hit his first WOD at CFSP, and Rob T. set a new record for kipping pullups, with 37 in a row!
The evening crew was fortunate enough to have the rain end just as the WOD started — so they got to enjoy all of the running, too. And Goose broke his personal record for max pullups, hitting 23!
Strength Work
Max Pullups
3 rounds
WOD
10 - 8 - 6 - 4 - 2 - 2 - 4 - 6 - 8 - 10
Front Squats (M:135 / W:95)
Burpees
100 m run after each round.
Scaling:
L1 - Scale the weight to M:95 / W:65
L2 - As many rounds as possible in 15 minutes of 5 Front Squats, 5 Burpees, 100 m run
Name
Max PU
WOD Time
Scaling
Lee
22-11-14
19:34
Rx
Rob T
37-20-12
21:54
115#
Rob K
30-13-10
17:29
115#
Wil
20-10-10
25:23
115#
Chris B.
5-4(blue+red)-3(green)
4 rounds + (1 after time)
L2/75#
Tree
Jumping Pullups
4 rounds + FS + 3 Burp
L2/55#
Cat
8-5-6(purple)
24:55
95#/mod burp
Jim
27-12-7
23:23
115#
Rob S.
3-2-4(purple)
30:51
85#
Goose
23-12-10
23:12
85#
Pete
7-8-8
28:51
115#
Camera was dead this morning so we only got picks of the evening class.
Today we all went up to CrossFit Prime to compete with three other affiliates in the annual CrossFit charity WOD, Fight Gone Bad IV. This year, all of the proceeds went to two charities: Athletes for a Cure and the Wounded Warrior Foundation.
In all there were about 35 athletes, representing CrossFit South Philly, CrossFit Prime, CrossFit Renaissance, and CrossFit Love. Everyone put in a great effort, and it was a really fun time for all involved. Eric and I are especially proud of how well our team represented CFSP. Thanks for leaving it all out there on the pavement today, and doing your share to contribute to the cause.
Thanks to CF Prime, CF Renaissance, and CF Love for making this a great event! It was a true pleasure working out with you all.
Fight Gone Bad
3 rounds for total reps.
The clock never stops - one minute at each station. There is one minute rest between rounds.
Just one more day until Fight Gone Bad IV! Don’t forget to check our announcement post for details. If you are a member of CFSP who hasn’t registered yet but would like to attend you can bring $25 for a charity donation and sign up at the door. If you can’t make it and would like to support Athletes for a Cure and the Wounded Warrior Foundation, please visit www.fgb4.org and make a donation! Our team name is CrossFit Prime.
WOD
“Ascending Circuit”
5 rounds for time of:
8 Pullups
10 Pushups
12 Box Jumps (M:24″ / W:20″)
14 Wall Ball Shots (10′ target) (M:20# / W:15#)
200 m Run
Level 1: You may stop at 4 rounds.
This morning was a good example how the WODs can be scaled to meet your individual abilities or needs. We had two people opt for the L1 workout, while two others scaled up. A shout out to Rob T, who not only went 28″ on the box jumps, he also did slapping pushups for all 5 rounds!
The evening crew got a chance to hit a fun benchmark WOD… and to try out our NEW rings!
Skill: The Clean. Check out this video which gives you an idea of the mechanics from the hang: http://media.crossfit.com/cf-video/CleanCatchHeight.wmv. Cleans can be frustrating in the beginning. With work, they are something to be enjoyed - they give you the ability to pluck hundreds of pounds off the floor and onto your shoulders in one swift and fluid motion.
Elizabeth
21 - 15 - 9 of
Cleans (M:135 / W:95)
Ring Dips
Finisher: Handstand Pushups (10-10-10) or practice handstand holds for 5 min.
As if the classic benchmark “Fran” wasn’t hard enough… here’s a version that includes running! A lot of running, at that. A special shout-out to Skye, who had the option of doing the scaled version and opted instead to do the full WOD.
In the evening class, Angie from CrossFit Center City dropped in. Awesome work, Angie - hope to see you again soon!
Skill: Kipping Pullup or Muscle Up
Broken Fran
For Time:
1 mile Run
21 Thrusters (M:95 / W:65)
21 Pullups
800 m Run
15 Thrusters
15 Pullups
400 m Run
9 Thrusters
9 Pullups
Level 1: 800 m Run, 15 Thrusters (M:65 / W:45), 15 Pullups,600 m Run, 12 Thrusters, 12 Pullups, 400 m Run, 9 Thrusters, 9 Pullups
