CrossFit South Philly Blog: CrossFit in Philadelphia.

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 by Wil in Barbells | 4 Comments »

Monday, February 23rd, 2009

Metcon Ninja

A couple people wanted another shot at being a ninja after last month so we decided to give it to them.

This workout was originally scheduled for Saturday, but since Chris was the only one who made it that morning we gave him the option of choosing his WOD. He decided to do something different.

So, we saved this workout for today so everyone would have a chance to join the fun. Strangely, Chris was a no-show. Coincidence? You tell me…

Metcon Ninja
11 Ball Slams
11 Burpees
11 Pullups

7 rounds for time.

Are you a metcon ninja? Rate your time:
Under 18:00 = Metcon Ninja
18:00 - 20:00 = Ninja in Training
Over 20:00 = Keep training, Grasshopper

Special thanks to CrossFit Old Town for inspiring this workout.

Congrats to Pat for becoming our first ninja.

Unfortunately, not everyone got closer to ninjahood. That’ll teach you to eat a full meal before class.

Compare to Jan. 9.

Posted by Wil in Body Weight | 7 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 by Wil in Barbells | 4 Comments »

Friday, February 20th, 2009

Karen Plus

YAY Wall ball!

Remember - besides a full squat, you have to hit the target (and by extention, THE WALL) for the rep to count! Accuracy when you’ve just sprinted through 100 wall ball shots can be tough and builds not only physical mettle but mental as well.

WOD
“Karen”
150 Wall Ball Shots for time

plus

21-15-9 for time of:
Push Presses (75/55 lbs)
Ring Rows
Kettlebell Swings (24k/16k)

Posted by Eric in Benchmark | 7 Comments »

Thursday, February 19th, 2009

The Broomstick Mile

We warned that there would be running. Granted, it did get a little colder than it was earlier in the day but we know everyone missed the running and was willing to deal with it. Today’s workout was a great opportunity to refine barbell form - but make no mistake, it was tough, and EVERYONE turned down the “need more” workout.

WOD
“The Broomstick Mile”
With a dowel and for time:

• 25 Back Squats
• 25 Front Squats
• 25 Overhead Squats
• Run 400m
• 25 Strict Press
• 25 Push Press
• 25 Push Jerk
• Run 400m
• 25 Deadlifts
• 50 Squat Cleans
• Run 400m
• 50 Snatches
• Run 400m

Posted by Eric in Uncategorized | 7 Comments »

Wednesday, February 18th, 2009

Deadlifts and Burpees

Chris beat his previous time by 1:01 - awesome job! And with a little help from Chris (I hear he took the liberty of setting up John’s bar), John ended up doing this as prescribed and killed it! T made this one look easy too since every picture I have of her makes it literally look like she is deadlifting in her sleep.

WOD
5 rounds for time of:
5 Deadlifts (Rx: M-275lb, W-185lb)
10 Burpees

Compare to Dec. 23.

Posted by Eric in Uncategorized | 3 Comments »

Tuesday, February 17th, 2009

Angie

Jim had requested this one for his birthday. He wanted to get his time down, preferably to under half an hour. He was really close - he ended up taking well over 3 minutes off his previous time. We also had Wil’s sister Karen join us for the workout - it was great having her!

“Angie”
For time:
100 Pullups
100 Pushups
100 Situps
100 Squats

No partitioning - must be completed in that order.

Level 1:

“Cindy Plus”
5 pullups
10 Pushups
15 Situps
15 Squats
AMRAP in 20 min.

Compare to Jan. 19.

Posted by Eric in Benchmark, Body Weight | 2 Comments »

Monday, February 16th, 2009

Thrusters and More

I was really happy with what I saw today - some great effort and some great technique. You always have to be vigilant during max effort days especially because that seems to be when you’re most likely to hear the c-word (”can’t” - otherwise known by it’s new synonym “10 burpees”) but people seemed much more willing to push themselves this time. Everyone also did a good job of keeping range of motion complete. Erin actually went back down in her squat after she had just started heading up on one her heavier reps because she realized she hadn’t broken parallel (and still pulled it off with major effort!). Also, people were generally very good about knowing when to dump when they started to lose it.

On the second part of the workout, the effort was still there as everyone sprinted through and the sumo deadlift high pulls were looking real good (most people’s nemesis, early arm bend, was largely absent).

WOD
Thruster
1-1-1-1-1-1-1 reps

then

21-15-9 for time of:
Box Jumps (24 in /20 in)
Jumping Ball Slam
Kettlebell Sumo Deadlift High Pull (24k / 16k)

A lot of blurry pics today - I’m still working on getting this new camera to do what it’s supposed to.

Posted by Eric in Max Effort | 3 Comments »