Monday Nov 30th, 2009
Deceptively simple today. Move some weight and then row hard… couldn’t be easier, right?
Strength WOD
Low Bar Back Squat
5 - 5 - 5
WOD
“3×1k”
3 rounds of:
1000 m Row for time.
Rest as needed between rounds. Record the time to complete each 1000 m Row.
7 Comments Posted by Wil
Saturday Nov 28th, 2009
The 8 AM Class was a little light because of the holiday weekend, but the WOD looked like so much fun that most of the folks who showed up during the open gym hours gave it a shot.
Buy in: work on your clean progressions (1 through 3) for 10 min.
Strength WOD
Clean
3 - 3 - 3 - 3 - 3
Hang Clean Descent
For time:
2 Comments Posted by Wil
Friday Nov 27th, 2009
The Press is unforgiving - if you let that bar stray even slightly from a straight path you’re in for a struggle. Press the bar straight up, get full lockout, and go again. Sounds easy, but when you’re going for a max it’s anything but.
Buy in: Work on handstands or handstand pushups for 5 min.
Strength WOD
Press
3 - 3 - 3 - 3
Lucky 9
As many rounds as possible in 15 minutes of:
2 Comments Posted by Wil
Thursday Nov 26th, 2009
For our first annual Thanksgiving Day WOD, we elected to hit the Hero workout “Murph”. We had a decent turnout and everyone DEFINITELY earned that second helping of pie!
One of the things I am thankful for this year is how much our CFSP family has grown and progressed. It’s really been an amazing year and I’m looking forward to many more!
Murph
For time:
Start and finish the workout with a 1 mile Run. Partition the pullups, pushups, and squats as needed.
Thanks to Dave from Crossfit Thin Air for the idea. Murph was a great pre-Thanksgiving dinner WOD.
Add Comment Posted by Wil
Wednesday Nov 25th, 2009
It was cold and damp out on Wednesday so we gave people the option of staying indoors and rowing, or hitting a run outside. All but one person wanted to stay indoors and row. I’m not sure if they regretted that decision or not by the time they got to round 3!
Skill Work
Clean Progressions 1, 2, and 3
WOD
“Rowing Helen”
3 rounds for time of:
Rob K. opted to run instead, and did the benchmark workout “Helen”. He hit a PR - nice work, Rob!
1 Comment Posted by Wil
Wednesday Nov 25th, 2009
Many in the CrossFit community were affected by the tragic shootings at Fort Hood, but none as directly as one of our affiliates, Lumberjack Crossfit . Four members of that affiliate were killed.
CrossFit South Philly is joining other affiliates throughout the nation in a hero WOD fundraiser for thefour fallen Soldiers. On Saturday, December 5th, we are asking you to do two things: participate in the workout (as a display of solidarity with Lumberjack CrossFit) and to reach out to family, friends, and strangers to donate whatever you can.
With the help of the CrossFit community, we can assist the men and women at Ft. Hood and Lumberjack CrossFit to raise money for the families of the fallen, and the future needs of the approximately 30 wounded. The long-term needs of these families and the wounded are significant; many of the wounded are still in intensive care. Most will not fully recover from being shot multiple times at near point blank range with a .357.
Our community clearly has the ability and commitment to make a difference for these folks. Let’s turn out on the 5th and show our support.
CFSP Lumberjack 20 Details:
When: Saturday 12/05/2009 @ 10:00 AM
Where: CrossFit South Philly, 818 Alter Street, Philadelphia
Fundraising Goal: $1,000
To donate, visit our fundraising page at https://www.rapidreghost.com/cfhf/FundraiserPage.php?frID=90.
You can also use the link on our fundraising page to spread the word to your family and friends.
The Lumberjack 20 WOD
11 Comments Posted by Wil
Tuesday Nov 24th, 2009
A Benchmark WOD after some strength work is normally unheard of, but “Jeremy” is unlike most benchmarks in that it can be completed quickly without turning into a slog. We saw some interesting results, with some people crushing the workout where others had some unexpected difficulty. What was your experience? Post to comments!
Strength WOD
Deadlifts
5 - 5 - 5
then
Jeremy
For time, 21 - 15 - 9 reps of:
Cutoff is 12 minutes.
Scaling option 1: Scale the weight used in the OHS.
Scaling option 2: 15 - 2 - 6 reps, and scale weight if needed.
12 Comments Posted by Wil
Monday Nov 23rd, 2009
Bodyweight workouts aren’t necessarily easy. Today’s WOD was designed to take some exercises that are normally considered ‘rest’ and make them as challenging as possible.
Pullup Trio
Max L-Pullups
Max Strict Pullups
Max Kipping Pullups
Rest 1-2 minutes between each set of pullups
Bottom-to-Bottom Tabata Trio
20 seconds of work, 10 seconds of rest for 8 straight sets.
The ‘rest’ is in the bottom position of the movement.
Complete all 8 sets of one exercise before moving on to the next.
Your ’score’ is the least amount of reps you get in any one set for the particular exercise.
Add Comment Posted by Wil
