CrossFit South Philly (Philadelphia) Blog

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 »

Saturday, February 14th, 2009

Who’s your Valentine?

We had some visitors drop in today - Julie and Charles from BTB Fitness in Atlanta! Whenever someone from BTB comes by we always have a great workout!

Charles set a PR in our box today - a 3:48 Fran! Great work Charles - hope you enjoyed that post-WOD cheesesteak… you earned it!

“Who’s Your Valentine?”

Choose your ‘valentine’:

Posted by Wil in Uncategorized | 3 Comments »

Friday, February 13th, 2009

What are you afraid of?

This was a special workout for Friday the 13th - a “goat” workout. Your “goat” is what you’re bad at and/or hate. It’s the thing many of us often hope we don’t see show up in a workout. Everyone was asked to write down what their goats were. Then came the WOD: 100 reps for time of one goat and if you still have more steam do your next worst goat. This was a great opportunity to make some improvement where we need it most.

Posted by Eric in Uncategorized | 6 Comments »

Thursday, February 12th, 2009

Elizabeth

I know some struggled through the cleans initially but they were looking real good at the end.

WOD
21-15-9 for time of:
Cleans (Rx: M 135lb, W 95lb)
Ring Dips

Posted by Eric in Benchmark | 1 Comment »

Wednesday, February 11th, 2009

Power Cleans and Add-a-Pullup

Today we had 6 people show up for the morning class - very unusual. People were raring to go after missing last night. The new “Can’t or Whining = 10 Burpees” rule is in full effect and Jason has become the enforcer. He called Jim out Monday and he called Wil out today on “can’t”. He even tries to trick Wil into saying it (that’s entrapment!).

Warmup: “Makimba” 15-10-5 of 10lb Thrusters, Squats, Burpees

WOD: Power Clean 3-3-3-3-3

…then…

For time:
10 KB Swings (Rx: M 24k, W 16k) + 1 Pullup, 10 KB Swings + 2 Pullups, 10 KB Swings + 3 Pullups … 10 KB Swings, 10 Pullups.

Posted by Eric in Max Effort | No Comments »

Monday, February 9th, 2009

Death by Pullups…and Jumping Squats and Burpees

I always love these ladders because for the first few minutes everyone who’s never done them before has a confused “is this it?” look on their faces which quickly disappears.

WOD

With a continuously running clock do one weighted jumping squat (Rx: M 30-35lbs, W 20-25lbs) the first minute, two the second minute, three the third minute…continuing as long as you are able.

then…

do the same thing for pullups

then…

do the same things for burpees.

I’ll have to track down the weights that everyone used for the jump squats later.

Posted by Eric in Uncategorized | 2 Comments »