Thursday Dec 31st, 2009
We closed out 2009 with a bang… well, actually, with a slam!
Thanks to everyone on Team CFSP for making 2009 a great year! Y’all have worked hard and built a great community… we’ve come a long way in the past year and we’re looking forward to whatever the new year brings.
Best wishes to you and your family for a safe and happy 2010!
Strength WOD
Weighted Pullups
5 - 5 - 5 - 5 - 5
Conditioning WOD
10 Rounds for time of:
- 10 Wall Ball Shots (10′ target - M:20lbs / W:14lbs)
- 10 Ball Slams (15lbs)
Wednesday Dec 30th, 2009
The Sectional Qualifiers for the 2010 CrossFit Games will be held on March 13, 2010 in Bridgeport PA.
Several of y’all have expressed interested in competing so make sure you register soon to reserve your spot!
The cost to register is $50 and it includes a free spectator - make sure you check ‘yes’ when asked if you’ll be bringing a spectator, whether or not you plan to - if you don’t bring along a friend or loved one, I’m sure someone from CFSP would love to watch and cheer you on!
Here is the link to sign up: https://secure1.regsvc.com/registration/regPage.aspx?visit=803a7642-3e03-462e-886d-636857e9afa1&db=72e99df6-3f2b-4662-a5b9-717207135b37&servertype=5&Loc=en-US&pageID=1569
Wednesday Dec 30th, 2009
We worked on two powerful movements today — the Push Press and the Split Jerk — both of which require speed and explosiveness. The first half of both movements relies on the explosion generated by the quick “dip-and-drive” to transfer a surge of power through your body, causing the bar to literally jump up and become weightless. In the Split Jerk, a rapid pull downward completes the movement. We don’t finish the Split Jerk by pushing the weight overhead; we finish it by pulling ourselves under the bar.
Just as the Push Press allows you to move a heavier load overhead than the strict press, the Split Jerk allows you to lift even more than the Push Press. Given that we were working singles on the jerk, your final effort should have been significantly higher than your final push press. If it wasn’t, ask yourself, “did I pull myself UNDER the bar fast enough?” Chris gets recognition for showing some major speed and explosiveness today after working hard on it for a long time.
Power WOD
Push Press
3 - 3 - 3
Split Jerk
1 - 1 - 1 - 1
Conditioning WOD
7 rounds for time of:
Tuesday Dec 29th, 2009
Nothing beats the post-holiday blues like some deadlifts. Okay, maybe that’s a stretch, but we had a decent turnout last night and quite a few folks PR’d on their 5RM - Chris, Pete, Kristin, & Nicole to name a few… anyone else PR yesterday?
Evan joined us for his first WOD at CFSP - we’ll be seeing him quite a bit over the next two weeks until it’s time to head back to school.
And Samantha did her first WOD as Rx’d! Nice work, Sam!
Strength WOD
Deadlift
5 - 5 - 5
Conditioning WOD
For time, 21-15-9 of:
- Box Jumps (M:24″ / W:20″)
- Jumping Ball Slams (M&W:15 lbs)
- Kettlebell Sumo Deadlift High Pulls (M:24-28k / W:16-20k)
Monday Dec 28th, 2009
Be honest… how many of you regretted eating all of those cookies and pie over the holidays when you looked at the whiteboard and saw this WOD?
Bill M set a CFSP record for ‘Angie’ with 13:02… doing strict pullups, no less! Way to go Bill!
Although the timer did mysteriously ‘malfunction’ in our absence… just kidding, Bill, keep setting the bar high! And special thanks to Lesha & Kate for running the show while Eric and I were away.
Angie
For time (and in order):
- 100 Pullups
- 100 Pushups
- 100 Situps
- 100 Squats
Scaling Options - Level 1: 5 rounds of 20 / Level 2: 10 rounds of 10 / Level 3: AMRAP in 20min of 10s
Compare to September 14, 2009
Thursday Dec 24th, 2009
This version of the classic holiday Chipper was created by Crossfit by Overload. Their version calls for a mile run on ‘day 1′, but with all the ice outside we substituted a mile row for safety.
John L and Chris L had the intestinal fortitude to show up and work hard. Everyone else, you’re on the naughty list. As the say, “You better watch out, you better not cry…”
HAPPY HOLIDAYS EVERYONE!
WOD
“The 12 Days of Xmas”
For time:
- 12 Squats
- 11 Situps
- 10 Wall Ball Shots (20 / 14)
- 9 Kettlebell Swings (24 / 16)
- 8 Burpees
- 7 Box Jumps (24 / 20)
- 6 Deadlifts
- 5 Hang Cleans
- 4 Thrusters
- 3 Racked Lunges (per leg)
- 2 Front Squats
- 1 Mile Row
Rx weight for all barbell exercises (days 6 through 2) is M:95 / W:65.
Complete the workout like the song (12, 12-11, 12-11-10, 12-11-10-9, etc… finish with a 1 mi. Row)
Wednesday Dec 23rd, 2009
We got this version of the Total from CrossFit Football.
Once again, Kate proved that she is a force to be reckoned with, hitting a 200 lb. Back Squat and a 315 Deadlift! Nicole, MB, & Samantha all went significantly higher on their deadlifts as well. Nice work, ladies!
WOD
“CrossFit Football Total”
1 Rep Max of:
- Power Clean
- Back Squat (Low Bar)
- Bench Press
- Deadlift
You get three attempts at each lift. Your score is the weight used for the best attempt.
Tuesday Dec 22nd, 2009
It was a conditioning day at CFSP, with an initial focus on improving some of the basic foundations of gymnastics exercises. From there we hit a conditioning workout and really tested our cardiorespiratory endurance.
Dennis is back in Philly for winter break, and hit his first WOD at CFSP. Irina moved up to a higher box and a heavier kettlebell! Nice work, y’all.
Gymnastics Work
Kipping Pullups
Max Reps x 3 rounds
Ring Supports
Max Time x 3 rounds
WOD
“Row, Jump & Swing”
5 rounds for time of:
- 250 m Row
- 20 Box Jumps (24″ / 20″)
- 15 Kettlebell Swings (24k / 15k)
Don’t forget, we have a limited schedule this week. Check our holiday schedule and make sure you come in to get some!
