CrossFit South Philly (Philadelphia) Blog

Tuesday, March 31st, 2009

Double K - Karen & Kettlebells

Two short, intense workouts today!

We started with some skill work on one-armed kettlebell techniques: the swing, the high pull, and the snatch. Remember to focus on where your elbow is finishing during the high pull, and on the snatch get that fast “punch” to finish the technique.

“Karen”

150 Wall Ball shots for time.

Rx: M 20lbs / W 15 lbs
Both Men and Women use 10′ targets

~then~

Kettlebell Progression
3 Kettlebell Swings
3 Kettlebell High Pulls
3 Kettlebell Snatches
X 5 rounds per arm for time

Rx: M 20 - 24k / W 14 - 16k

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Monday, March 30th, 2009

Deadlift and Run

Pete fights for his deadlift while Chris dips in the background.

Today everyone got to work on two classic faves - lifting heavy stuff and running fast.

Deadlift & Run
For time:
21 Deadlifts (M=225, W=185)
Run 800 m
15 Deadlifts
Run 800 m
9 Deadlifts
Run 800 m

Scale the weight as needed, but no scaling the run.

To avoid equipment congestion during the evening class, we added in some skill work by doing Ring Dip Ladders. Kudos to Catlyn, Jean, & Ian for graduating to the purple band for dips!

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Sunday, March 29th, 2009

CFE Workout - 5k Run

No, we were not rained out on Sunday. However, I think many of our regular runners thought that “damp” equals “rain” and stayed home anyway.

Chris and Jim didn’t make any excuses - nice work, guys. Everyone else - I need to see you post your times by Friday or it’s Burpees for you.

Run 5 k for time.

Try to maintain a consistent race pace and good POSE form throughout.

Unfortunately, I forgot to write down Chris and Jim’s times - guys if you remember them, please post them to comments.

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Saturday, March 28th, 2009

Murph

We made two new friends this morning at CFSP - well, we hope they’re still friends after hitting their first Hero workout! Thanks to Joe and Ana for coming out and joining the fun!

“Murph”
For time:

• Run 1 mile
• 100 Pullups
• 200 Pushups
• 300 Squats
• Run 1 mile

Start and finish with the runs, but you may partition the reps as needed. Wear a 20-lb weight vest if you have one.

Strangely enough, no one was up to the challenge of putting on the weight vest this time around…

If you’re hitting this one at home, make sure you post your times to comments.

It’s a given that your overall health and fitness are important to you, otherwise you wouldn’t be a CrossFitter. CrossFit has great benefits for your physical well-being. What has it done for your mental well-being?

Posted in Benchmark, Body Weight | 4 Comments »

Friday, March 27th, 2009

Split Jerks

The Thursday evening class got our first shot at max effort split jerks and John and I did the same this morning.

For the warmup we worked up to 25-30% of body weight in Turkish Getups.

We did skill work on the Split Jerk and Kettlebell Snatch and hit the workout.

WOD
Split Jerk
3-3-3-3-3

-then-

3 rounds for time of:
10 Kettlebell Snatches (total)
15 KB Swings

I forgot to write down John’s weights and times - I’ll get them up soon.

Posted in Kettlebells, Max Effort | No Comments »

Wednesday, March 25th, 2009

J.T.

Skill work: handstands and handstand pushup progressions

WOD
“J.T.”
21-15-9 for time of:

• Handstand Pushups
• Ring Dips
• Pushups

A lot of pushing today.

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Tuesday, March 24th, 2009

Pullups and Team Races

Today we celebrated the halfway point of the 100 pullup challenge!

RX: 50 Pullups for time

Level 1: 5 rounds of max pullups. Do unassisted if you have them. Otherwise use the lightest band possible.

After that, we broke into three teams for some fun competition.

As a team, complete:
400 m run
100 Dumbbell Push Press (30lbs / 20lbs)
80 Burpees
X 2 rounds.

Team must start each run together. Only one person per team allowed to work at a time. Complete all push presses before moving on to burpees.

It was a close one - the teams finished within a few seconds of each other. Pat, Kim and Goose earned bragging rights!

Posted in Uncategorized | 2 Comments »

Monday, March 23rd, 2009

Back Squats

WOD
Back Squat 3-3-3-3-3

-then-

“Annie”
50-40-30-20-10 for time of:
Double Unders
Situps

I found out yesterday that many of you couldn’t see the clips from the CrossFit Total last week. The videos have now been “fixed” so that they no longer comply with web standards and hence now work with Internet Explorer.

Posted in Benchmark, Max Effort | No Comments »