Workout of the Day: Wednesday, 9.2.15.

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WORKOUT OF THE DAY:

MOVEMENT PREP: Banded hamstring stretch 1 min/side, lax or softball hip flexors and pec 2-3 minutes
2 Rounds: 10 bird dog, 30ft over/under the fence, 30ft broad jump

STRENGTH:

A. Clean Pull Under x 3 reps x 3 sets, Rest 60 seconds
-weight is based off feel focusing on receiving position and speed under the bar
B1. Front Rack Lunge Step x 8 reps (4/side) x 3 sets, Rest 60 seconds
B2. DB Bent Over Row @ 31×2 x 5 reps x 3 sets, Rest 60 seconds

CONDITIONING:

In teams of two, with one person working at a time
For time
50 Goblet Squats (32/24kg)
60 KB Swings (32/24kg)
70 Calorie Row

-Rest 5 minutes-

200m Pinch Grip Plate Farmer’s Carry (35/25# per hand)

FINISHER:
Hollow Hold x 40 seconds, Rest 40 seconds, x 3 sets

Board Score: ST(CPU), COND(Total time including 5 min rest)

RUNNING:

MEET AT CFCC, WE WILL THEN JOG OVER TO WASHINGTON SQUARE. If you’d like to just meet us there – you are welcome to do that as well – just let wylie@crossfitcc.com know so that I don’t miss you.
 

MILE TIME TRIAL

When was the last time you ran one mile, for time? This is a great opportunity to get a fitness baseline test at the mile distance and then compare it over time. Dust off your PF flyers. It’s go time.

We will do positioning and cadence drills to warm up so that you’re all ready to roll by the time we start.

We’ll use the inner loop at Washington Square (each loop is 400m) and I will stand at the start/finish to record times.

Note on the stimulus: This is not a sprint. If you go out max effort (>90%) in the first 400-800m, you will run slower than if you ratchet up the intensity with each lap. However, this is for time and a benchmark, so it’s a hard effort.

Workout of the Day: Tuesday, 9.1.15.

Hookgrip Spartakiad Volunteers

We are still looking for volunteers to help us during the weekend of October 2-4th. The Hookgrip Spartakiad is going to be the biggest and best olympic lifting meet in Philadelphia this fall. We have some amazing lifters such as American record holder CJ Cummings on the start list, as well as seminars from Renaissance Periodization and Diane Fu on the schedule for the weekend.  If you are interested in volunteering for this event please email tim@crossfitcc.com!
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WORKOUT OF THE DAY:

MOVEMENT PREP: Foam roll t-spine 1 minute, foam roll t-spine w/pvc in snatch grip 1 min, external rotation stretch w/pvc 1 min/side + calf stretch
2 Rds: 10 pvc pass throughs, 5 PVC SL DL/leg, 5 close grip OHS w/pvc (“close” is determined by the athlete and dependent on mobility)

STRENGTH:

A. Power Snatch with 2 sec. pause below knee x 2 reps x 4 sets – based off feel building in weight
B. Clean RDL to knee @ 24×1 x 6 reps x 3 sets, Rest 60 seconds

CONDITIONING:

For total reps
30 second amrap Power Clean (135/95#)
-Rest 15 seconds-
30 second amrap DB Burpee (45/20# per hand)
-Rest 15 seconds-
60 second row for max calories
-Rest 2 minutes-
x 3 rounds

FINISHER: Time permitting or on your own

DB Strict Press @ 51X1 x 3 reps x 3 sets, Rest 60 seconds

Notes
-if athletes exceed rowers, substitutions are AD/AB or double unders/jump rope
-Board Score: ST(Snatch), COND(Total reps+calories)

GYMNASTICS:

MOVEMENT PREP: 3 minutes mobility as needed, T’s and I’s, Partner stretches

STRENGTH/SKILL:

A1. V-Ups x 20 reps x 3 sets, Rest 60 seconds

A2. Strict Pull Up @ 2133 x 3 reps x 4 sets, Rest 60 seconds

B1. Hanging Strict Tuck Ups x 20 reps x 3 sets, Rest 60 seconds

B2. Ball Push Ups x 20-30 reps x 3 sets, Rest 60 seconds

C1. Decline P-Bar Push Up x 10 reps x 3 sets, Rest 60 seconds
-should mimic deficit hspu w/o fully inverted position. Feet will start on box. Adjust box heigh according to paralletes and ability of athlete. Body angle should be about 45 degrees

C2. Horizontal Ring Row x 10 reps x 3 sets, Rest 60 seconds

INTRO-TO-OLY:

MOVEMENT PREP:  2 rounds w/PVC: 
5 kneeling jump squats
5/side bulgarian split squats w/PVC OH
5 pancake good mornings

STRENGTH:

A. Clean Pull Unders- 5 sets of 3. Start each rep in triple extension, and focus on recieveing the bar tight.
B. Snatch DL (5 sec. to reach full extension) + Snatch High Pull + Snatch- 4 sets at 80% 1RM Snatch. Fight the urge to power!
C. Three Rounds:
DB Strict Press from Split Stance x5/side
Russian Twists w/medball x14 reps
Plank on Elbows x45 secs.

 

 

Workout of the Day: Monday, 8.31.15.

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WORKOUT OF THE DAY:

MOVEMENT PREP:  Lax ball calves and tibialis anterior 3 minutes, wall quad or spiderman 1 min/side
2 Rounds: 10 cat & camel, 10 scap pull ups, 5 pause goblet squats, 5 jumping squats (bodyweight)

STRENGTH:

A1. Back Squat @ 80-85% x 2 reps x 5 sets, Rest 60 seconds
A2. Rope Climb x 2 reps x 5 sets, Rest 60 seconds
-Legless if you can, or you can sub weighted or strict pull ups x 5 reps

CONDITIONING:

3 Rounds
15 Front Squats (135/95#)
400m run

Board Score: ST(BS), COND (Time)

RUNNING:

MEET AT 7th and WALNUT AT WASHINGTON SQUARE

MILE TIME TRIAL

When was the last time you ran one mile, for time? This is a great opportunity to get a fitness baseline test at the mile distance and then compare it over time. Dust off your PF flyers. It’s go time.

We will do positioning and cadence drills to warm up so that you’re all ready to roll by the time we start.

We’ll use the inner loop at Washington Square (each loop is 400m) and I will stand at the start/finish to record times.

Note on the stimulus: This is not a sprint. If you go out max effort (>90%) in the first 400-800m, you will run slower than if you ratchet up the intensity with each lap. However, this is for time and a benchmark, so it’s a hard effort.

Workout of the Day: Sunday, 8.30.15.

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Open Gym/Recovery Day

Sunday’s will now be reserved for open gym only. This is your opportunity to make up a workout from earlier in the week, practice a skill, or complete a workout of your choice.

If this is normally your rest day, consider some additional recovery techniques you can utilize to set yourself up for a successful week.

Active Recovery 

30-40 minutes of active recovery work. Preferable methods are the Assault bike or Airdyne for an easy ride. Next option would be an easy swim. From there go to the rower, but consider breaking it up and walking around every 3 minutes for 1-2 minutes to stay away from excessive flexion and extension.

Mobility and Maintenance

Spend 30-60 minutes working on self restoration. The key areas will differ from person to person. For the majority of us, the upper back (thoracic spine), shoulders, hips and ankles need the most time. Use Kelly Starrett’s Mobility WOD or other mobilizations you have learned in class. Or see a specialist for 60 minutes. Inflammation maintenance such as compression, contrast baths, epsom salt baths, float tanks, etc. may also be useful for some individuals.

Nutrition Preparation
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts and allow for full recovery throughout the week.

Mental Restoration

This can be different for everyone. Meditation, visualization, reading, or gathering with friends and family can be considered restorative. The key is to engage in activities that make you feel fulfilled and recharged.

Workout of the Day: Saturday, 8.29.15.

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There will be open gym from 8-11am with Wylie for those of you who are not headed down the shore! If you are planning on meeting up for Beach Day stay tuned to the event page for updates. 

BEACH DAY WOD:

MOVEMENT PREP: 3 rounds – 20 jumping jacks, 10 lateral squats, 5 alternating spiderman + oh reach

CONDITIONING:
In teams of 2 with partners alternating full movements,
For time
21-15-9
Air Squat
Push Up
+
100 burpees

Notes
-P1 performs 21 air squats, then P2 performs 21 air squats, P1 performs 21 push ups, then P2 performs 21 push ups, etc.
-Burpees can be broken up any way

FINISHER: 

30 second partner plank hold, Rest 60 sec x 2-3 rounds (switching sides)
-Facing each other, each partner holds the top of the plank on their hands with opposite hands holding onto each other balancing only on their feet and one arm. Scale up to plank + leg left

 

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