CrossFit South Philly (Philadelphia) Blog

Saturday, April 18th, 2009

Jerk, Pull & Jump

On Saturday we had not one, but TWO great classes! We’ve been doing an intro to CrossFit on Saturday mornings and for this week’s intro class some of our regulars showed up to get some since they couldn’t make it to the usual 08:00 WOD.

We started with some strength work:
Front Squats
3, 3, 3, 3, 3 Reps

And from there went into the WOD
7 rounds for time of:
3 Push Jerks
6 Pullups
9 Box Jumps

Recommended Scaling for Push Jerks:
Pro: M-155, W-115
Collegiate: M-115, W-75
Amateur: M-75, W-55

Jim and Ed did Squat Cleans instead of Front Squats (working on improving form).

Posted in Barbells | 2 Comments »

Wednesday, April 15th, 2009

Hang Power Clean & Jerk

Another max effort at CFSP - both the Tuesday evening and Wednesday morning crews got to share the love.

We spent some time reviewing technique for the Hang Power Clean, the Push Jerk, and the Split Jerk. From there it was into the WOD:

Hang Power Clean & Jerk
1, 1, 1, 1, 1, 1, 1
Post loads to comments.

Scaling: If you need work on your technique, choose a load you can handle for 5 reps and complete 3 sets of:

• 5 Hang Power Cleans
• 5 Push Jerks
• 5 Hang Power Clean & Jerks

After we finished the lifts, everyone wanted a little bit of metcon.
For time:
10 - 8 - 6 - 4 - 2
Burpees
Pullups

Posted in Barbells, Max Effort | 5 Comments »

Monday, April 13th, 2009

Nancy

The thing I love about “Nancy” is that it takes everything you’ve got to stabilize that bar overhead and keep good form through your full range of motion. Everyone fought hard as they pushed through this one yesterday and overall the form was good. Remember to fight to keep your weight on your heels at the bottom of the squat, and keep your knees from tracking inward as you drive up.

“Nancy”
5 rounds for time of:

• 400 m sprint
• 15 Overhead Squats (M95 / W65)

Posted in Barbells, Benchmark | 1 Comment »

Friday, February 27th, 2009

Thrusters, HPCs, and SDLHPs

WOD

As Many Rounds as Possible in 20 minutes of:
5 Thrusters
7 Hang Power Cleans
10 Sumo Deadlift High Pulls

Rx: 95/65 lb

Posted in Barbells | 3 Comments »

Wednesday, February 25th, 2009

“Grace”

We got to hit another benchmark workout this morning. Everyone had a goal in mind - and they all reached it!

Grace
For time:
30 Clean and Jerks (135 / 95)

I’m really disliking this camera - perhaps it’s time to go back to the old one.

Have you met “Grace” yet? How about any of the other CrossFit “girls”? Post your thoughts to comments.

Posted in Barbells, Benchmark | 1 Comment »

Tuesday, February 24th, 2009

Push Press and Run

The focus of today’s WOD was the Push Press - everyone made some really good improvement on their technique, remembering to involve the hips and to keep a straight bar path. Keep up the good work, team!

Push Press and Run
For time:
400 m run
21 Push Press
400 m run
18 Push Press
400 m run
15 Push Press
400 m run
12 Push Press

Scaling:
Big Dawgs: 115 (m) / 85 (w)
Porch: 115 (m) / 85 (w) modify reps to 15-12-9-6
Pack: 95 (m) / 65 (w) modify reps to 15-12-9-6

The Zone: are you on it? Why or why not? Post to comments.

Posted in Barbells | 4 Comments »

Saturday, February 21st, 2009

SDLHPs and Ring Dips

Today most of our Saturday regulars couldn’t make it, so Chris got to hit the WOD on his own. He did a great job, and we were able to take a good video, which we’ll post as soon as the editing is finished.

WOD

For time, 21-15-9 of:

• Sumo Deadlift High Pulls (95lb)
• Ring Dips

After the WOD, Chris wanted more so we finished with a round of Tabata Situps (Decline, Butterfly).

Posted in Barbells | 4 Comments »

Friday, February 6th, 2009

Snatch & Spiderman

Both the Thursday and Friday crews hit this fun workout, and got a chance to refine their snatch technique as well as to revisit an old favorite.

Complete as many rounds as possible in 20 minutes of:
12 Hang Power Snatch (M:75lb W:55lb)
10 Spiderman Pushups

After the workouts, many people stayed to work on the pullup challenge. We’re seeing some great improvements already:

• Erin graduated to the red band!
• Catlyn, Kim, Jean & Ian are all on the blue bands this week.
• Talissa & John are both getting full range of motion on unassisted pullups.

And James graduated from the foundations program this week - he hit his first official WOD this morning and did an awesome job.

It was decided, James, that you had to have done 8.5 (not 7.5) - I know counting is the hardest part, just ask T. I think that’s the REAL reason she had to stop - not those pesky shoulder problems like she claims :P.

Posted in Barbells | 10 Comments »