CrossFit South Philly (Philadelphia) Blog

Thursday, April 23rd, 2009

“Danny”

It’s been a while since the evening class did a ‘Hero’ workout. For some reason most people weren’t looking forward to the thought of 30 pullups in a row. Yet they love ‘Angie’ — which starts off with 100 pullups! Go figure…

Whether or not they are looking forward to a particular WOD, when they hear ‘3-2-1-go!’ I know I can always count on the team to give it everything they’ve got.

Danny
As many rounds as possible in 20 min. of:

• 30 Box Jumps (24″)
• 20 Push Press (M:115lb / W:80lb)
• 30 Pullups

Scaled version:
As many rounds as possible in 15 min. of:

• 20 Box Jumps (20″)
• 15 Push Press (M:75lb / W:55lb)
• 20 Pullups

Pics and rounds will be posted over the weekend, when our web guru gets back to town!

Posted in Benchmark | 1 Comment »

Wednesday, April 22nd, 2009

Helen

John and Wil Strict Press

We started with some strength work:

Strict Press
5-5-5

Then we got a chance to hit a benchmark WOD this morning:

“Helen”
3 rounds for time of:

• 400 m run
• 21 Kettlebell Swings (M: 24k / W: 16k)
• 12 Pullups

Posted in Benchmark, Kettlebells | No 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 »

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 »

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 »

Friday, March 13th, 2009

Jackie

It was just me and John this morning. John is a poster child for what happens when you fully hop on board with drive and dedication. He was one of very few to finish the burpee challenge and came out of that with the CFSP record for 100 burpees (after starting the challenge with one of the slower times). He was also one of few that went through the Paleo and Zone challenges with strict adherence. He’s dropped a bunch of weight, has increased energy and CrossFits like a maniac (although Catlyn’s vying for a more fierce workout face). Here we are in the middle of the pulllup challenge and those pullups are looking awesome. And he has done all this despite being older than most of our other members and living MUCH farther away. He’s also a reason that I will not hesitate to use that pink marker with everyone.

WOD
“Jackie”

• 100 Sumo Deadlift High Pulls (45lbs)
• 50 Thrusters (45 lbs)
• 30 Pullups

Posted in Benchmark | 3 Comments »

Thursday, March 12th, 2009

Kelly

It was nice to see Jean back today. We better see you again soon!

Before the workout we did some skill work with muscle ups. Everyone should keep working on getting them.

WOD
“Kelly”
5 rounds for time of:

• 400m Run
• 30 Wall Ball Shots
• 30 Box Jumps

Also, Chris got his wish and Wil got him a pink marker for the whiteboard to call attention to when people are not giving it their all. I’ve done the same here.

Posted in Benchmark | 6 Comments »

Wednesday, March 11th, 2009

Barbara

We went over the Burgener warmup and skill transfer exercises with Jon and Deirdre today. Luckily for them, it was just the two of them and they caught on quickly so they didn’t have to hold a lot of the uncomfortable positions that the monday night class did. It just didn’t seem like a true intro to the Burgener stuff without a least grunting of some kind but that’s ok, I’ll get over it. It was, however, long enough that we were a little pressed for time so we had to cut off a round of “Barbara”. Strangely, no one seemed to mind.

WOD
“Barbara (-1)”
4 rounds for time of:

• 20 Pullups
• 30 Pushups
• 40 Situps
• 50 Squats

Rest 3 minutes between each round.

Posted in Benchmark | 4 Comments »