Check out those top times!
Friday, 2/24/12
23 FebRemember that if you want to sign up for the CrossFit Games Open Team – you still can! Up until Sunday at 1pm! To stay in the running though, you must do at least one rep of the workout this week! If you are on the team but you haven’t received an email from us about this weekend, email me at erin@crossfitcc.com – THANKS!
A bunch of us are on our way up to Hybrid Athletics this weekend to cheer our fellow CFCCers on! Tim, Reid, Meghan, Chrissey, Jason, and Joey are all competing on Saturday. I’ll keep you posted with lots of updates!
Above, Rob Orlando, two years ago, is the owner of Hybrid Athletics in Connecticut.
OLYMPIC LIFTING with Jim Rutter is tonight at 3-5pm and 5-7pm – sign up on Mindbody to attend!
Don’t forget if you are part of the CFCC CrossFit Games Open Team, you can come tonight at 530pm to complete WOD 12.1
SELF-MYOFASCIAL RELEASE: SMASH PARTY. Or, if you’d rather, take a barbell to the inner leg and quad – roll it along to knead the knots out. Lax Ball your pecs, and your upper traps. 10 minutes.
MOBILITY: 10 Reps of Spiderman to Stand (start in a spiderman pose, then step the other leg into a squat, then stand).
DYNAMIC WARM-UP: Review the Row.
STRENGTH: Sumo Deadlift, up to a peak of 5. (Rep your Deadlifts – don’t return every deadlift to a dead stop).
METABOLIC CONDITIONING: Complete 5 attempts at rowing for max calories in 1 minute. Rest as needed between attempts. Your score is your LOWEST number of calories achieved in an attempt.
Tags: Calories, Clean and Jerk, Competition, CrossFit Philadelphia, CrossFit Philly, Hybrid Athletics, Olympic Lifting, Rowing, Strongman
Thursday, 2/23/12
22 FebTomorrow, if you are part of CFCC’s CrossFit Games Open Team (CFCCCGOT) – you will be able to complete the workout tomorrow at 7am, or 7pm. WE WILL STILL BE HOLDING REGULAR SESSIONS DURING THIS TIME. Expect to help out with judging – and to sign off on a commitment to judge with absolute integrity. If you can’t make it on Thursday, this week, because of the Hybrid Competition, neither Tim nor myself will be able to judge on Saturday. For this reason, you may attend at 530pm on Friday evening to put up a score, or – if you ABSOLUTELY MUST – early Sunday morning (email me – if this is when you need to be judged). Remember, you MUST post a score for us to validate by Sunday at 8pm – even if it is JUST ONE REP – to stay in the running and keep any further scores valid. With all that said…GO TEAM!
Pictured above: 1 fateful day, last January... CFCC completed 150 burpees for time. The best score then was 11 minutes and was held by Samantha Aurelio.
SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 3 minutes. Foam Roll Hips, 2 minutes.
MOBILITY: Samson Stretch off the Box, 1 minute each side. 20 Hip Swings (Total), 20 Arm Swings.
DYNAMIC WARM-UP: Review the Hang Clean.
SKILL WORK: Hang Clean, 3 reps, on the minute every minute for 10 minutes. If you have a bodyweight clean, pick your own weight. If you don’t, ask the Coach! (Sammy). During your rest, listen to your Coach. Those who will need to be critiqued will be held at the same weight until PERFECT form is exhibited – if you want to move up, you’ve got to be perfect. Those with bodyweight cleans may up their weights as needed – the Coach reserves the right to ask you to back down should your form deteriorate to a point where it is no longer profitable.
STRENGTH: Front Squat, up to a peak of 5. Start higher than you normally would (60% of max).
METABOLIC CONDITIONING: Run four consecutive short loops for time.
Tags: 150 Burpees, burpees, Competition, CrossFit, CrossFit Games, CrossFit Philly, Front Squat, Olympic Lifting, The Open
Mindy scores.
21 FebWELCOME BACK, MARY AND STU! 
Top 3 Women’s Metcon Scores:
1.Uber Anna, 9 and 8 Pistols
2.Miller, 8 Rounds (LB Assist HSPU)
3.Larissa, 7 and 3 HSPU (MB Assist HSPU, MB Pull-up)
Top 3 Men’s Metcon Scores:
1.Lux, 18 and 3 HSPU
2.Adam, 15 and 3 HSPU
3.Dorcus, 13 and 1 HSPU
Tags: Benchmark, Handstand Push-up, Mindy
Wednesday, 2/22/12
21 Feb
THAT’S RIGHT, FRIENDS. 51 AMAZING PEOPLE on CFCC’s 2012 TEAM! You want in? Let’s make it 55! Join up! You will have until the 26th to do this – read more about registration, and what the CrossFit Games Open is HERE.
There’s still time!
WHAT.
SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 3 minutes. Foam Roll Glutes and IT Bands, 2 minutes.
DYNAMIC WARM-UP: On the minute every minute for 10 minutes: One STRICT heavy pronated grip pull-up, if you know your max, use 85% of it.
To find 85% of your max, you need to use your bodyweight. So, if I’m 135lbs. and my best pronated grip pull-up is +30lbs, then my total weight lifted is 165lbs., 85% of that is 140lbs. Therefore, I need to be able to do +5lbs. every minute on the minute for 10 minutes.
MOBILITY: Samson Stretch off the box, 1 minute each side. German Hang with the Bar, 1 minute hold (remember to place the hands close, and set the shoulders back at the start, also, try to maintain this position as you lower slightly – watch the video for ALL THE INFO!)
METABOLIC CONDITIONING:
***if necessary, this workout is to be done in heats (given that we only have five ergs). If there are more than 10 people in your session this mobility work should be saved for AFTER you’ve completed the workout. The first five people who know the movements well and are ready to go should be in the first heat. Expect this first heat to begin at 20 minutes after the start of class – this group should be done within 15 minutes. The second and third heats should be ready to go as soon as possible. If you are crunched for time, please let your Coach know you would like to begin in one of the first heats.***
“Task Priority” Fight Gone Bad.
For a total of 3 Rounds: 20 Wall Ball Shots (20/14), 20 Sumo Deadlift High Pulls (2/1.5 pood), 20 Box Jumps (20″), 20 Push Press (75/55lbs.), and a 20 Calorie Row. Rest 1 Min between Rounds. Your score is your total time.
CROSSFIT ENDURANCE at 530pm with Liz:
partner Tosh: 4x (250m+500m+700m) alternate rounds between partners. work:rest = 1:1
Tags: Benchmark, Fight Gone Bad, German Hang, Grease the Groove, Gymnastics, Kelly Starrett, Mobility, MobilityWOD, Shoulders
Tuesday, 2/21/12
20 FebTHERE IS ONLY ONE MORE DAY LEFT! REGISTER NOW for the CrossFit Games Open!
Last year, CFCC placed 5th in the South Philly Rumble. That year we represented with 5 teams. This year we want to bring even more of you AND we want to name every team after a weapon in Clue. That’s right. You heard me (and the little Cassie figurine on my shoulder who came up with this AMAZING idea). We’re taming tigers, grabbing lotuses, and bringing team Candlestick, Knife, Lead Pipe, Revolver, Rope, and Wrench… and possibly Poison according to Chrissey. Can we bring seven teams? I think so. Go here for more information and look for a sign up list in the gym. YOU ALL DECIDE WHO’S ON YOUR TEAM… let us know so we can support you!
Tara, with the women's winning score yesterday on a strict Toes to Bar movement.
SELF-MYOFASCIAL RELEASE: Foam Roll Upper Back and Hips, 3 minutes.
MOBILITY: Cat Stretches, Wrist Stretches, 3 minutes. Straddle, 1 minute.
POSTURE AND STABILITY: Headstand Hold Practice, 3 minutes.
STRENGTH WORK: Strict Handstand Push-up (use full range of motion where possible).
METABOLIC CONDITIONING:
“Mindy” : AMRAP in 20 minutes of:
3 Strict Handstand Push-ups
6 Strict Pull-ups
9 (Total) Pistols (Single Leg Squats if you have them).
Tags: Benchmarks, Competition, CrossFit Open, Gymnastics, Mindy
UPCOMING EVENTS
