Saturday Oct 31st, 2009
Simple and brutal, Grace has often been described in the CrossFit Community as “30 reps overhead any way.” Here at CFSP we prefer to think of it as “30 reps overhead any way… while keeping good form.” Accordingly, we spent a good amount of time on Saturday doing skill work to refine our clean & jerk technique.
Grace
For time:
30 Clean & Jerks (M:135 / W:95)
Scale the weight as needed to maintain high intensity while keeping good form.
Add Comment Posted by Wil
Friday Oct 30th, 2009
Those who were intrepid enough came in costume today for this fun pre-Halloween workout. We had a great turnout, especially for our first Friday evening class, although the intrepid were relatively small in number. Some were more intrepid than others - right Pete? Costumed or not, everyone pushed hard on what turned out to be a great partner workout. Lars gets a shout out for hitting his first ring dips ever. Also, congrats to the multiple people who went down bands on ring dips today.
Strength: Max Ring Dips x 3
“Deck of Cards”
Work with a partner to get through a deck of cards as quickly as possible.
Each partner draws a card and does the exercise -
The suit determines the exercise and the number on the card determines the reps.
Face cards = 10, Aces = 11.
Jokers = 10 reps of all four exercises.
Who do you think had the best costume? The contenders are:
John - “Buzz Lightyear”
Nicole - “Med Student by Day, Stripper by Night (the wig-only version)”
Wil - “High School Gym Teacher”
Catlyn - “Pirate Wench”
Pete - “Swimmer”
Jeannette - “Tennis Player”
Corine - “Purple Fairy”
Samantha - “Lil’ Devil”
Vote in comments!
On top of our being busy, my computer is on its last legs. I have new one coming this week but posting will be a little slower until then.
7 Comments Posted by Eric
Thursday Oct 29th, 2009
We were hesitant to schedule another max effort this week, but we had several requests for the CrossFit Total from folks who are preparing to represent CFSP next weekend at the Total Competition at CF Renaissance. There were some really powerful lifts going on and overall form was pretty darn good.
Catlyn hit a personal goal, becoming the first female member at CFSP to deadlift over 200 lbs! She was soon joined in the 200+ Club by both Jean and Lesha. Nice work, ladies! Pete also reached a personal goal by breaking 800 in the CFT for the first time.
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.
Help spread the word and share the love! Write an online review of CrossFit South Philly! You can submit reviews of CFSP at Philly Mag, at Google Maps, and at Yelp.
3 Comments Posted by Wil
Wednesday Oct 28th, 2009
I can’t believe it’s been nearly a year since we last did this one! What I found really interesting yesterday was that while everyone did a relatively shorter amount of work at each station compared to the amount of work in a standard FGB (2min 40sec vs. 3min), the total number of reps scored was higher across the board.
Was it the built-in rest periods? Was it the fact that you got to stay at one station longer? Discuss.
Warmup/Skill: Practice Snatch Balances for 10 min. Go up in weight as desired.
Tabata Fight Gone Bad
20 seconds of work, 10 seconds of rest for 8 straight sets.
Complete all 8 sets of an exercise before moving on to the next.
For total reps.
While both Lars and Eric scaled up the box jumps to 24″, the gold star of the day goes to Kate who performed the entire WOD at the Men’s Rx level!
I’ve posted white board photos in pics.
13 Comments Posted by Wil
Tuesday Oct 27th, 2009
Topper wasn’t about to let the fact that his score was beaten on Monday slow him down. On Tuesday he stayed for BOTH classes - finishing first in the metcon while wearing the 20lb weight vest during the 6PM class, and then CRUSHING that time (unweighted) in the 7PM class.
Strength Work
Press
5 - 5 - 5
Metcon
5 rounds for time of:
Scaling for Toes to Bar - A: Knees to Elbows. B: Knees to Chest. C: Knees to Waist.
Scaling for Chest to Bar Pullups - A: Kipping Pullups. B: Assisted Pullups. C: Jumping Pullups.
Scaling for Jumping Squats - Air Squats.
I goofed and erased about half of the scores before I realized we didn’t take a picture of the whiteboard… if your weights and scores aren’t on the list and you remember them, please note them in comments.
What’s left of the scores:
| Name | Max Press | Time |
|---|---|---|
| Jeanette | 55 | 7:22 (purple band knee2chest) |
| Sarah Jane | 65 | 6:26 (red band knee2chest) |
| Nicole | 65 | 7:01 (red+purple/knee2chest) |
| Sam | 45 | 7:57 (red+purple/knee2chest) |
| Erin | 20 | 7:20 (K2E) |
| Jim | 115 | 3:57 |
WithFit WOD names are “Press 3×5″ and “Bar and Squat”
10 Comments Posted by Wil
Monday Oct 26th, 2009
Look Ma! No Hands!
Love ‘em or hate ‘em, Overhead Squats are a good way to get a great workout. When we do the OHS, we’re not only working on strength, we’re also improving our balance, flexibility, coordination, and stamina. Do an overhead squat correctly, and you’ll feel it all over.
It was another big day for attendance at CFSP -everyone has been really hitting it hard lately - keep it up! And a special shout out goes to Chris B, who graduated from the green band to the blue for his pullups!
In the metcon portion of the workout, Kate, Lesha, & Chris L all scaled UP their kettlebell weight. Not to be outdone, Topper scaled up the kettlebell AND the ball slam.
Strength WOD
Overhead Squats
5 - 5 - 5
Metcon WOD
“Slam, Swing, Slap”
As many rounds as possible in 10 minutes of:
| Name | OHS Max | Rounds(scaling) |
|---|---|---|
| Chris L. | 105 | 7 2/3 (28k KB) |
| Hilary | 55 | 3 (left at 6:10 /mod. plyo pu) |
| Nicole | 55 | 5 (mod clapping pu) |
| Chris B. | 105 | 5 (strict pushup) |
| Rob K. | 85 | 6 2/3 (20K) |
| Lee | 145 | 7 7/8 Rx |
| Jean | 85 | 8 (mod clapping pu) |
| Ian | 85 | 4 (modified) |
| Rob T. | 115 | 5 2/3 (20# Ball/28K KB) |
| Pete | 115 | 5/23 (mpu) |
| Sarah Jane | 60 | 7 1/3 (mod plyo pu) |
| Corine | 60 | 8 (mod slapping pu) |
| Goose | 75 | 5 1/3 (plyo pu) |
| Rob S | 45 | 4 1/2 (plyo pu) |
| Cat | 90 | 6 1/5 (mod plyo pu) |
| Kate | 85 | 6 2/3 (20k / mod plyo pu) |
| Lesha | 65 | 7 (mod plyo pu) |
| Jim | 115 | 5 (clapping pu) |
| Wil | 120 | 5 5/6 (20# ball / 28K KB) |
| Kim | 55 | 5 (14k/ mod plyo) |
| Sam | 45 | 5 1/3 (8k KB/mod plyo) |
**WithFit workout names: “Overhead Squat 5,5,5″ and “Slam Swing Slap”**
10 Comments Posted by Wil
Monday Oct 26th, 2009
Starting 11/3 (next week) CrossFit South Philly morning classes will be expanded to Tuesday and Thursday at 6am. The early birds now have even more opportunity to train. I’m not changing the schedule page yet to avoid confusing people as happened yesterday. It will be changed next week. There will be even more classes added shortly.
Add Comment Posted by Eric
Sunday Oct 25th, 2009
Fat. Here in America, that’s a scary word. We’re constantly inundated with messages to avoid fat at all costs, yet we are the nation with the highest obesity rate in the world. In his book Enter the Zone, Dr. Barry Sears makes two statements about fat that are contrary to virtually all of the messages you hear about fat on a daily basis:
• Dietary fat does not make you fat.
• You have to eat fat to lose fat. Read the rest of this entry »
5 Comments Posted by Eric
