Friday Apr 30th, 2010
Welcome to the new Nutrition blog! Here you will find all sorts of information, tips, and recipes to help you fuel your performance and keep yourself healthy over the long haul.
Over the next few weeks we’ll be refining how / when information is presented on this blog, and we’ll also begin posting contributions from several of our members who have become “resident experts” on several nutritional topics.
If you have any topics you’d like to see discussed, or if you have any nutrition questions, please let me know!
In the meantime, please read / comment on the topics below, which appeared in our previous nutrition forum.
Friday Apr 30th, 2010
Friday’s WOD was simple and to the point. We focused on two movements that require power and efficiency.
Warmup
Rolling
Joint Prep
Olympic Warmup - Clean & Jerk
Strength WOD
Clean
Practice for 15 minutes, working up to a heavy single.
Beginners: Practice Clean Pulls for 7 min, and Front Squats for 7 min.
Conditioning WOD
Partner Rowing - for total distance.
Pair up - each partner rows for 2 minutes until both have gone 4 times.
While one is rowing, the other is resting.
The clock never stops, so transitions are critical.
Thursday Apr 29th, 2010
We’ve been wanting to break this CrossFit Football WOD out for a while now, and Thursday was our chance.
15 seconds of work sure looks easy on the whiteboard, doesn’t it?
Warmup
Rolling
Joint Prep
Gymnastics Day 1
Strength WOD
Low Bar Back Squat
5 - 5 - 5
Conditioning WOD
“Quarter Gone Bad”
5 rounds of:
Wednesday Apr 28th, 2010
On Wednesday, Jeff and Tony moved to the wall, hitting p-rom handstand pushups for the full WOD! Lesha, Jean & Catlyn all accepted the challenge of scaling up on the kettlebell swings.
It was Amy’s first WOD at CFSP, and she did an awesome job. Welcome to the team, Amy!
Warmup
Rolling
Joint Prep
Olympic Warmup - Snatch
Strength WOD
Toes To Bar
Do 1 set of max reps to set your goal number.
Rest up to 1 minute and go again, for as many sets as it takes to hit the goal number 2 more times.
Conditioning WOD
As many rounds as possible in 12 minutes of:
- 5 Handstand Pushups
- 15 Kettlebell Swings
- 200 m Sprint
Wednesday Apr 28th, 2010
You’re invited for another fun-filled evening of good food, good drinks, and great company! Please join us for a night out at the South Philly Tap Room. Family and friends are welcome to attend.
When: Saturday, May 8, 2010 @ 6:00 PM
Where: South Philly Tap Room
1509 Mifflin Street
Menu:southphiladelphiataproom.com
Please use the comments to RSVP. I’ve already pre-booked for 16 and need to call in with a final count by Thurs May 6.
Tuesday Apr 27th, 2010
Tuesday was Malika’s and Shaun’s first WOD at CFSP! Welcome to the team!
Warmup
Rolling
Joint Prep
Gymnastics Day 2
Strength WOD
Press
Advanced: 1 - 1 - 1 - 1- 1
Beginners: 5 - 5 - 5- 5
Congratulations to Eriach & Travis who were cleared to move up to the advanced level for the Press!
Conditioning WOD
4 rounds for time of:
- 15 Box Jump Burpees
- 15 Sumo Deadlift High Pulls (95 lb/ 65lb)
- 10 Ring Dips
Scaling Options: L1) 3 rounds. L2) 3 rounds of 12 BJB, 12, SDLHP, 6 RD.
It’s been great to see how steady the attendance has been lately. I’m really impressed with how many folks are showing such a commitment to their fitness. As you’ve probably guessed, the 6 PM class was far and away the most popular on Tuesday night - we had 17 people, which is a new record for a weeknight. Thanks to some stellar assistance from Kate and some of the senior members, we were able to keep space and logigistical issues to a minimum. It was a bit chaotic, but it was organized chaos. And everyone displayed a positive attitude, some great flexibility, and really good teamwork.
We’re looking at some new ways to manage classes in order to avoid overcrowding and maintain the quality of coaching that you all expect and deserve, while still keeping things as flexible as we’re able. Look for some announcements in this regard over the next several weeks, and if you have any suggestions feel free to let us know!
Monday Apr 26th, 2010
It was time for a Benchmark WOD on Monday - the last time we did “Jackie”, Chris L thought the thrusters were ’surprising.’ This time around, he talked Erik into joining him by scaling up to 95 lbs!
Both Justin & Travis made some great improvements with their kipping pullups - they were both stringing them together by the end of the WOD.
Warmup
Rolling
Joint Prep
Body weight warmup
Turkish Getups
Practice TGUs for 12 minutes, working up to a heavy single.
WOD
“Jackie”
For time:
- 1,000 m Row
- 50 Thrusters (45 / 35)
- 30 Kipping Pullups
Scaling Options:
L1) 800 m Row / 40 Thrusters / 20 Kipping Pullups
L2) 600 m Row / 30 Thrusters / 15 Kipping Pullups
If you don’t have kipping pullups, the sub is jumping pullups @ 2x reps.
Saturday Apr 24th, 2010
On Saturday we had our inagural 10 AM class, and there was a nice turnout. The shout-out of the day goes to Gina & Tony, who have both been working pretty hard over the past few weeks and have made a lot of improvement across the board.
A few people have asked about Bill M lately - for those of you who didn’t know, Bill got reassigned to a base in Virginia and he and Shaena have relocated down there. You’ll be missed, Bill & Shaena - keep in touch and drop in for a WOD whenever you’re in town! And we’ll always have Margaret Thatcher to remember you by…
Warmup
Rolling
Joint Prep
Olympic Warmup - Clean & Jerk
Strength WOD
Deadlift
Advanced: 3 - 3 - 3 - 3 - 3
Beginners: 5 - 5 - 5 - 5
Conditioning WOD
4 rounds for time of:
- 15 Hang Power Cleans (135 / 95)
- 10 Burpees
- 100 m Sprint
