Archive for August, 2009

Thursday, August 6th, 2009

New Website

A new website is now up at crossfitsouthphilly.com and the blog can now be found at crossfitsouthphilly.com/blog/. Usernames and passwords should still work but if there are any issues email me. We can’t import all these posts into the new blog without breaking things so they are staying put but you can still access them here and there will be a link from archives in the new blog to here.

Posted in Uncategorized | No Comments »

Tuesday, August 4th, 2009

Chris’s Birthday WOD

We threatened to give Chris a “Complainer’s Tabata” for his birthday WOD (20 seconds of whining with 10 seconds rest for 8 straight sets). Then we realized he’d probably get the highest score of everyone at CFSP for that one, and decided to switch it out with something else.

Just kidding, Chris! Happy Belated 23rd!

WOD
“11 + 12 = 23″
For time:
11 Cleans
11 Front Squats
11 Deadlifts
12 Push Jerks
12 Overhead Squats
12 Deadlifts
23 Clean & Jerks
23 Thrusters
23 Deadlifts

Rx: M-115 / W-80

Posted in Barbells, Birthday | 7 Comments »

Monday, August 3rd, 2009

Nicole

Today we were happy to have Rob S back for an early morning workout. Rob has been out of town for a work-related project for quite a while; it’s good to see him again.

Also, Lee came in for his first WOD at CFSP tonight. Welcome aboard, Lee!

Nicole
As many rounds as possible in 20 minutes:

  • 400 m run
  • Max pullups

Note the number of pullups you achieve for each round.

Remember, pullups only count if you get your chin above the bar! Also be sure to note whether you used a band or not.

A special shout-out to Goose, who surpassed his goal of 20 pullups in a row!

To finish, we spent some time working on our technique for the snatch:
5 Snatch Pulls
5 Snatch Balance
Start with a light-moderate weight and work your way up.

Posted in Benchmark | 2 Comments »

Saturday, August 1st, 2009

Double Trouble

The title of today’s post has nothing to do with the WOD, but instead was inspired by our participants. We had an unusually high number of “Double” names show up today -2 Kims, 2 Robs, and 2 Pats! (Sorry Jim, your evil twin must have stayed home…)

We’re glad to be hosting Kim from CrossFit Ventura while she’s in town. If you’re a member of an affiliate and visiting Philly, drop us a line!

WOD
3 rounds, for total reps, of:

  • Hang Power Cleans (M:95/W:65)
  • Box Jumps
  • Push Jerks (M:95/W:65)
  • Double Unders
      • The clock never stops. Spend one minute at each station, getting as many reps as you can.
      Rest one minute between each round.

      We forgot the camera this morning… sorry. I’ll post times later today.

      Posted in Olympic Lifts | No Comments »