Workout of the Day: Friday, 10.31.14


Jordan Klein at the CFCC Total January, 2012




Today we will be running the CrossFit Total during all classes. If you would like to attend one of the “Total’ sessions today please register under “Seminars” in Mindbody. For those of you who have never experienced the Total before, please be familiar with this article regarding the rules, as well as what to expect. You should expect to arrive at least 15 minutes before your heat time to warm up and be prepared to start. Regarding the rules, we will be maxing out three separate lifts: Back Squat, Deadlift and Strict Press. Coaches will lead athletes through each station to find a max in each lift. Our entire strength cycle for the past eight weeks has been leading  up to peaking for this, therefore you should have an idea of where to begin. If you are a newer member or have been inconsistent attending squat, deadlift and press days, make sure you communicate with your coach regarding what weights to start with and how to build throughout your sets.

Here are a few steps to making your CrossFit Total day as good as it can be:

1. Get a good night’s sleep. As I mentioned in yesterday’s blog post, good sleep means good neural recovery and strong lifts. This is the best thing you can do for yourself.
2. Mobilize and stretch. Ideally the night before, but if you are attending the PM sessions do what you can to loosen up throughout the day before you walk in the door. Gaining better mobility for the lifts will only improve your performance. Without the mobility to complete certain lifts you are only shortchanging your maximum potential.
3. If you can, eat before you lift and if you regularly consume caffeine, drink up, but not too much. This may be a day that only focuses on 9 reps but these are some of the hardest reps you will move so you need to fuel for them! Don’t eat too much and don’t eat anything that is difficult to digest. Caffeine has been proven to aid in performance, but if you do not consume it regularly be careful with what you are putting in your system beforehand.
4. Know what you want to lift. Come prepared to talk to a coach about what you would like to do that day in the squat, deadlift, and press. Dream dreams of bigger deadlifts, deep squats, and speedy presses.
5. If you want to dress up in your Halloween costume we will love you forever. It’s Halloween. Own it.
6. Have Fun and get after it. Because at the end of the day that’s what it’s all about.

October Member of the Month!!

Once a month, our community votes to recognize a single member who embodies the spirit of CrossFit Center City. He/she is someone who has a good attitude, even on the toughest days, is always there to lend support to fellow athletes, and generally goes the extra mile to help build our community to become even more awesome. When it’s time to vote, we send a reminder email out to the entire crew, but if you ever see another member do something really cool for you or the gym in general, feel free to shoot us an email at or leave a note in the box to tell us what happened! 
Our Member of the Month is always awarded a FREE month of membership to CFCC. Check out all of our past Members of the month here!

So I don’t know what it is about CFCC, October, and gingers…but this October’s Member of the Month is keeping that tradition going strong. He has made himself known as someone who is considerate, attentive, and excited to be here; and clearly you all have started to notice! Coaches and members alike cited his consistency and supportive nature as both apparent and admirable —he has made himself an invaluable part of the CFCC community. It’s great when we have a Member of the Month who slays workouts and crushes PRs, it’s an even better testament to our community when we have one who couples those things with positive energy and excitement. October’s Member of the Month is…



Here’s what you all had to say about Ryan:

“On top of being a generally nice guy, Ryan is a great and supportive partner for WODs. He’s constantly encouraging, and he always pushes himself to do his best—and working with him pushes me to do my best, too. Congrats, Ryan! “

 “Ryan is an overall awesome person to workout with! Whenever we workout together, which is quite often since we always seem to lift the same weight, he’s very encouraging and that is really beneficial. He’s like your own personal little cheerleader! Along with that he’s really competitive, in a good way, which definitely brings out the best in you when you’re working out with him. Congrats Ryan!!!”




“Ryan is the eternal optimist. He is genuine in his relationships with others, diligent in being a student of continuous improvement, and is motivated by an internal fire that clearly shows in his positive attitude and passion for growing into his best self.  He is truly a pleasure to work alongside and makes CFCC so much better…and brighter. Congrats to Ryan – so well deserved.”

“his gorgeous ginger locks, his permanent smile, that twinkle in his eye…..also he’s fun and friendly and has great gym etiquette and I’m so happy he is being honored with this title!” 

Thoughts from the Coaches:

“Ryan is a committed athlete that is very coachable, and because of that has made some great gains so far. Along with his commitment to making himself better he always cheers on and pushes other members to be better. Congrats Ryan. ” – CHRIS

“Ryan and I go way back – to 5th grade actually. We used to run the playground; best in kickball, best in kickback, best in dodgeball, second in the Gaga Court – still bitter about that, I held him back. I’m happy to say that Ryan and I have still stayed close throughout all of these years, such a good dude.”  – PAUL IDON’TACTUALLYKNOWHIM BUONO

“Ryan is an awesome athlete to have in class. He’s receptive to coaching cues and is incredibly observant and attentive whenever a Coach has the floor. I’ve seen him practice patience with our newest athletes, and he has a very calming energy which, in the midst of the chaos that is crossfit, is always welcomed. ”  -MORGAN

“Ryan is always a delight to have in class. His patience and awareness of movement and focus on form has led to huge strides since returning to CFCC. Not to mention, his smile and positive attitude are contagious. I look forward to seeing what the future has in store for him! Congratulations!!”-PERRIN

“Congratulations Ryan! Ryan truly embodies the “better every day” mentality, always coming in with a great attitude, and focusing on the little things. Always asking how to scale each workout appropriately, he’s seen fantastic progress since he first started. Ryan is constantly one of the first members to help clean things up, and help break down other athletes bars during transition time. Ryan you’re always a pleasure to coach and I’m looking forward to see what the coming year brings!”  -RECORD




“I haven’t had the pleasure of coaching Ryan Connors, but he seems super chill. He’s also got cool hair and a dope name!” -BASA

“I find that Ryan is always smiling even when the work is hard. It says a lot about the man’s character.” -TIM

“I haven’t know Ryan very long, but every interaction I’ve had with him has been extremely friendly and caring. Specifically, during a particularly hard workout the week before my wedding, Ryan stopped to take the time to ask how I was doing. It is this personable-ness that makes him an important part of this community, and makes me so happy to have him here. ” -ERIN

RYAN! Tell us about yourself!

1. What do you when you’re not here? Your profession?

I am a part of a Corporate Finance Rotational Program for Comcast called CORE. We rotate throughout Comcast and NBCUniversal across the different finance disciplines. I am actually going to be moving to Orlando in December for 6 months in order to work Corporate Strategy for the Universal Orlando Theme Parks. Basically I will be hanging out with Harry Potter every day and skipping out on what I can only assume will be another lousy East Coast winter. I am a great tour guide so if anyone will be going to Universal between January and July let me know.

2. How did you find out about CF?

After graduating college I realized I needed to get into better shape and started to research gyms in Philadelphia. The reviews about the community found at CFCC was what got me to sign up for my elements classes. Being so used to “College Gym” where everyone just stares at you I didn’t know what to expect. Everyone was extremely helpful and could have cared less how much or how little I could lift. All of the coaches took the time to ensure I felt comfortable with the movements and that they paired me up with more experienced members who would help me progress. That is why when we have newer member’s come into class I try to be as helpful and accommodating as possible.

3. What makes you come in and train on days when you don’t want to?

I think we have all had those days in the past that we have just said forget it and skipped. It’s the feeling later that night when you regret that you were lazy and should have gone that gets me to go even on days when it might be snowing or raining.

4. What’s your favorite movement and/or metcon?

Handstand pushups are by far my favorite because I know one day (far in the future) it is going to lead to me walking around the gym on my hands without the assistance of a wall. Back when Danny use to teach Gymnastics I thought it would be a good idea to try a basic handstand against the wall. I ended up nearly breaking my neck because I could barely hold my own body weight up. Its nice to have the perspective of where I came from in my development.

5. What’s one thing you would like to accomplish within CF in the next year?

Walking handstands are a given but In general it would be nice to be able to complete a majority of the WOD’s at Rx weight. I would say currently I can complete around 25% at Rx and would like to see that climb to over 50% by next summer.

6. Name something about yourself that’s a little known fact.

I have an identical twin brother that looks just like me but has a red goatee. He lives in Boston and while I have lost any form of my Boston accent, He still pronounces certain words in it. I also have two younger brothers which means there are 4 boys all together. 3 of us have red hair and I used to tell people that it came from my uncle until my mom told me when I was around 10 that I had to stop for reasons she would not go into.

Congrats Ryan! We’re so happy to have you as a member of CFCC.


An artist’s rendering of Ryan’s fun fact answer..Ryan and (evil) twin Ryan lunging together!



Workout of the Day: Thursday, 10.30.14

How can you maximize your performance this Friday during the total? It can be as simple as a good night’s sleep. Sleep is one of the most important elements of health maintenance, as well as  athletic performance. It also happens to be one of the most difficult areas of our lives to balance because of daily distractions, ingrained habits of staying up late at night, and lack of value around making it a priority. By understanding how significantly sleep can effect performance maybe a few of us will try to get to bed a little earlier tonight and set ourselves up for some big lifts tomorrow. Read more about sleep and performance here in this throwback CrossFit Journal article.


#tbt Erin Back Squatting during the first CFCC Total in 2009


Those who want to maximize their recovery to peak for the Total tomorrow are encouraged to take a rest or active recovery day. Some suggestions for active recovery include easy aerobic Z1 work (walk, jog, hike, row, AD) and/or mobility. 

MOVEMENT PREP: Gastroc/Soleus stretch x 1 min/side, Banded Lat Stretch x 1 min/side
2 Rounds: 3 TGU Sit Ups/side, 5 Yoga Push Ups, 7 High Knee to Spiderman w.Hip Lift and Overhead Reach *alternating in place


12 minute EMOM
odd = 2 TGU/side
even = 10 Calorie Row Sprint (40 second cap)
12 minute EMOM
odd = 10 Front Rack DB or KB Walking Lunge Steps
even = 6-8 Strict Pull Ups
5 minute amrap
30 second amrap Double Unders
30 second amrap Sit Ups

Workout of the Day: Wednesday, 10.29.14

Don’t forget to sign up for the Total happening THIS Friday under “Seminars” in Mindbody! !


CFCC Total Throwback. Will Coach Chris break out his afro again this year? There’s only one way to find out!


MOVEMENT PREP: Lax ball calves 1 min/side, Doorway Pec stretch x 1 min/side, Partner assisted wall quad stretch or superman x 1 min/side,
3 Rounds: 10 Good Mornings w/PVC, 10 Leg Swings Fwd/Bwd/Side to Side, 10 Jumping Back Squats


A. Power Clean x rest 10 sec bt. singles, x 4 sets, Rest 2 minutes


Power Clean (115/75lb)


2 Rounds: 25 Hollow Rocks, 25 Superman Rocks


Workout of the Day: Tuesday, 10.28.14

Andy Bolton Speed Deadlifts


Emma Jane is ready for the Total


MOVEMENT PREP: Banded hamstring stretching + lax ball to trap/shoulders for 5 minutes, 30ft Reverse SL RDL, 30ft Lateral Lunge + OH Reach,  10 cat & camel,  10 alternating glute brides, 60 second HS Hold


A. Speed Deadlift – 90% of 1RM + 10lb
*Set 1 – 40% x 5 reps
*Set 2 – 50% x 5 reps
*Set 3 – 60% x 5 reps
**For those with good mobility can scale up to a 2″ deficit.
Rest 2-3 minutes

B. Strict Press – 90% of 1RM + 5lb
*Set 1 – 40% x 5 reps
*Set 2 – 50% x 5 reps
*Set 3 – 60% x 5 reps
Rest 2- 3 minutes
*Athletes should be working on mobility during the rest period. Specifically stretching the pecs and triceps, calves and feet.


12 Minute Amrap
400m Run
15 Russian KB Swings (32/24kg)
10 Ring Dips

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