PhillyFit Workout of the Day: Wednesday, 3.26.14

Warm Up 3-5 minutes of mobility: lax ball to upper trap, banded lat stretch, cat & camel, cobra push up 5 minutes workout prep: Bottoms up KB Waiters Walk, Roll to Toe Touch, Trunk Turns, Ring Rows Strength A1. Push Press x 6-8 reps x 3 sets, R60 A2. SL RDL x 8-10 reps x […]

PhillyFit Workout of the Day: Saturday, 2.22.14

Warm Up 10 minutes group warm up:  lateral walks, sumo walks, wall squats, star walk with mini bands Strength A. Back Squat – 10 minutes to work up to a heavy double B. Pendlay Row x 8 reps x 3 sets, R60 Conditioning 15 min amrap “Team Jackie” 1000m row 50 Thrusters (45/35) 30 Pull […]

Workout of the Day: Wednesday, 11.27.13

What is the CrossFit Open? What are the indigenous games in Brazil? WORKOUT OF THE DAY: MOVEMENT PREP: 3 min lax ball hips 3 min lax ball shoulders gastroc soleus stretch – 1 min/leg then 3 rounds of the following: 30 seconds wrist stretches spiderman steps with overhead reach (the ones where you start in […]

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Workout of the Day: Monday, 11.11.13

WORKOUT OF THE DAY: MOVEMENT PREP: Danny’s Warm-up. STRENGTH: Back Squat – up to a peak of 1. CONDITIONING:  “Jackie” 1000m Row Thrusters (45/33) – 50 reps Pull-ups – 30 reps

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Competitor’s Meeting: Notes.

Competitions aren’t only really fun and a good example of the highest level of CF – anyone who has been to Regionals can tell you that it’s one of the most motivating things you can do for yourself as a CrossFitter. Watching what people are actually capable of when they are working to win is […]

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Workout of the Day: Monday, 6.10.13

Tonight’s BCCC Q&A is at 630pm in the Coaches Lounge and is on: “Gut Health, Digestion, and Poop (yup)”  - if you’re part of the BCCC you belong here!  Come out and chat! Below, Paul Buono, during the middle of “Jackie”. If you haven’t seen it yet, here’s the basic template for the next 4-week […]

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Workout of the Day: Sunday, 6.2.13

WORKOUT OF THE DAY, with Cassie and Record, at 9am. HYBRID/ADVANCED OLY, with Jim, 9-11am and 2-4pm. CROGA, with Tim, at 10am. SQUATTING ONLY, with Cassie and Record, at 11am. STRONGMAN, with Tim, at 11am. INTRO to OLY, with Jim, at 12pm and 1pm. Coach Record is REALLY busy getting ready for Regionals (see below) […]

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Workout of the Day: Saturday, 5.25.13

HYBRID/ADVANCED with Jim, 9-11am and 1-3pm. WORKOUT OF THE DAY, with Erin and Chris, at 9am. SQUATTING ONLY, with Erin and Chris, at 10am. OLY BASICS, with Chris, Erin, and Jim, 11am. MONDAY is Memorial Day and this means we will have an altered schedule.  There will be ONE Advanced Olympic Lifting session from 10-12pm. […]

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Workout of the Day: Friday, 5.24.13

HYBRID/ADVANCED OLY with Jim, 7-9am and 530-730pm. ROWING, with Grog, at 530pm. Below, a panel of shots with AJ mid-clean.  Let me say “thanks” in advance for allowing me to pick on you a bit, AJ!  I promise it’s important! Olympic Lifting Coaches across the board often debate about the position of the elbows RIGHT […]

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Workout of the Day, Sunday, 4.21.13

BENCHMARK WORKOUT OF THE DAY, with Cassie and Record, 9am and 1pm. HYBRID/ADVANCED OLY, with Jim 9-11am and 2-4pm. CROGA, at 10am and 12pm. FOUNDATIONS, with Cassie and Record, at 10am. (Box Jump and Double Under skill work!) SQUATTING ONLY, at 11am, with Cassie and Record at 11am. STRONGMAN, at 11am, with Tim. (Just got […]