Tuesday, June 30th, 2009
Goose and Chris chipping away at a lot of pullups
Tonight saw the debut of a CrossFit South Philly WOD, and four lucky individuals got the honor of being the first ever to attempt it!
This one starts off simply enough, but for each round the reps double.
The Doubler
- 50 m run
- 5 Pullups
- 5 Pushups
- 10 Situps
- 10 Squats
Each time you start a round, double the distance and reps from the round you just finished.
As many rounds as possible in 30 minutes.
Note the number of rounds to comments - partial rounds count.
Example of distance / rep scheme
Round 1: 50 - 5 - 5- 10 - 10
Round 2: 100 - 10 - 10 - 20 - 20
Round 3: 200 - 20 - 20 - 40 - 40
Round 4: 400 - 40 - 40 - 80 - 80
Round 5: 800 - 80 - 80 - 160 - 160
| Chris |
4 rounds +800m run/20 pushups |
|
| Lesha |
4 rounds +800m run/7 squats |
red band |
| Jean |
4 rounds |
red band |
| Goose |
4 rounds |
30:37 |
Posted in Body Weight | No Comments »
Tuesday, June 16th, 2009
“Don’t get hit by a car” says Wil - Pat’s got it covered.
We started off the day with Turkish Getups. As an added twist, we asked everyone to work up towards a 3-Rep Max (per arm). Quite a difference from doing singles, isn’t it?
WOD
For time:
32 Walking Lunge Steps
21 each Pullups & Situps
32 Walking Lunge Steps
18 each Pullups & Situps
32 Walking Lunge Steps
15 each Pullups & Situps
32 Walking Lunge Steps
12 each Pullups & Situps
32 Walking Lunge Steps
9 each Pullups & Situps
32 Walking Lunge Steps
6 each Pullups & Situps
If you need to scale, do 20 Lunge steps, and start the Pullups/Situps at 18.
Here’s progress for you - the last time we did this was April 17, 2009… Brendhan’s first WOD at CFSP. That night he did the scaled version and did not get all the way through the workout. 8 weeks later he hit the WOD as prescribed and crushed it! Way to go, Brendhan!
| Name |
Time |
Mods |
TGU Weight |
| Pat |
13:08 |
Rx |
24k |
| Jim |
19:44 |
Rx |
20/24k |
| Goose |
20:05 |
Rx |
16k |
| Brendhan |
18:38 |
Rx |
20k |
| Cat |
20:18 |
1/2 purple/ 1/2 red band |
16/20k |
| Jean |
19:00 |
red band |
14/16k |
| Lesha |
22:31 |
1/2 red / 1/2 blue band |
14k |
| Kim |
23:48 |
blue band |
12/14k |
Posted in Body Weight | 3 Comments »
Friday, June 12th, 2009
We had the biggest ever morning crew today! Nine people showed up to hit a WOD before the weekend.
We started out with Tabata Situps
Then it was time to meet one of the girls:
“Cindy”
As Many Rounds as Possible in 20 minutes of:
5 Pullups
10 Pushups
15 Squats
| Name |
Tabata Situps |
WOD |
|
| John |
13 |
13 |
Rx |
| Jordan |
12 |
13 |
Rx |
| Antoine |
9 |
14 |
Rx |
| Chris |
12 |
17 |
Rx |
| Rob |
12 |
17ish |
Rx |
| Lesha |
10 |
18 |
Blue Band / 1/2 MPU |
| D |
14 |
10 |
Red Band / MPU |
| Jeannette |
12 |
9 |
Purple Band / 1/2 MPU |
| Cecelio |
8 |
? |
|
Posted in Benchmark, Body Weight | 6 Comments »
Monday, May 4th, 2009
We hit a bodyweight benchmark today, a favorite of many CFSP members. I know Kim is going to be sorry she missed this one. Good news, Kim (and everyone else) - you can easily do this one at home! All you need is a watch and a little bit of self-motivation.
Tabata This
20 seconds of work, 10 seconds of rest for 8 straight sets.
Complete all 8 sets of one exercise before moving on to the next.
Your ’score’ is the least amount of reps you get in any one set of an exercise.
- Kipping Pullups
- Pushups
- Situps
- Squats
Are your goals SMART?
For this month’s challenge, I asked the team to set their own goals. About half of them have stepped forward so far, and have identified a wide range of goals. For the next week or two, we’ll be discussing the goal-setting process on the blog. If you are having trouble finding your goals, or haven’t quite been able to achieve the goals that you’ve already set, make sure you participate in this series!
Let’s start off the series with some food for thought. When I ask people who are new to CrossFit to tell me about their goals, I often get a response along the lines of:
I want to get in better shape.
What does that mean to you? Post your thoughts to the comments.
Over the next few days we’ll continue to work with this example and learn how to make it a SMART goal.
| Name |
Pull |
Push |
Sit |
Squat |
| John |
5 |
6 |
8 |
11 |
| Chris |
6 |
9 |
12 |
15 |
| Goose |
0 |
6 (mod) |
7 |
13 |
| Jason |
6 |
8 |
8 |
14 |
| Jean |
6 (red) |
4 |
8 |
9 |
| Cat |
2 (purple) |
8 (1/2 mod) |
10 |
14 |
Posted in Benchmark, Body Weight | 5 Comments »
Friday, April 17th, 2009
Don’t let the title of the WOD fool you - this one is challenging! That was especially true considering we started off the day refining our deadlift technique with moderate - heavy loads.
Skill Work:
Deadlifts
7 reps at 135M / 75W
5 reps at 185M / 115W
3 reps at 225M / 145W
(Scale up or down as needed)
WOD
For time:
32 Walking Lunge Steps
21 each Pullups & Situps
32 Walking Lunge Steps
18 each Pullups & Situps
32 Walking Lunge Steps
15 each Pullups & Situps
32 Walking Lunge Steps
12 each Pullups & Situps
32 Walking Lunge Steps
9 each Pullups & Situps
32 Walking Lunge Steps
6 each Pullups & Situps
Pat was the lucky recipient of the Weight Vest this time around.
Brendhan hit his first WOD at CFSP - welcome aboard, Brendhan!
Tim graduated to the Blue band for pullups this week. Keep up the good work, Tim!
We only got pics from the morning class today.
Posted in Body Weight | No Comments »
Wednesday, April 8th, 2009
Jim showed up to join the Wednesday morning regulars - and was welcomed with a deceptively challenging workout.
WOD:
As many rounds as possible in 20 minutes of:
- 5 Handstand Push Ups
- 10 L Pullups
- 15 Walking Lunges (per leg)
Modify HSPU and LPullups (strict) if needed.
Today’s lucky weight vest winner was Wil.
| Name |
Rounds |
Modifications |
| John |
6 |
Some Box HSPU / Some Rx, purple, red PU |
| Wil |
4.33 |
Box HSPU / Some purple PU +weight vest |
| Jim |
4 |
Box HSPU / Purple Band |
Pics will be posted later.
Posted in Body Weight | No Comments »
Tuesday, April 7th, 2009
WOD
10 Rounds for time of:
10 Pullups
10 Ring Dips
| Jason |
22:45 |
Rx |
|
| Jean |
20:05 |
8 rounds of 10 / 2 rounds of 8 |
Blue for Pullups / Red for Dips |
| Tim |
9:10 |
7 rounds of 5 |
Green for Pullups / Pushups |
Posted in Body Weight | 4 Comments »
Saturday, March 28th, 2009
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.
| Name |
Scaling |
Time |
| Ana |
Blue Band, Some MPU |
46:22 |
| Joe |
Rx |
46:23 |
| Chris |
Rx |
52:35 |
| Jason |
Rx |
56:05 |
| Erin |
Purple, MPU |
47:59 |
| Cat |
1/2 Murph, Red Band, 1/2 MPU |
29:04 |
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 »