Workout of the Day: Wednesday, 7.23.14

The time has come – we are ordering another cow from Philly Cowshare! This is a great opportunity to get locally and sustainably raised grassfed/grassfinished beef at an amazing price and stock up for the end of the summer and the fall! Check out the posters around the gym for more information – 1/8th shares are $390 for about 48 pounds of meat, and can easily be split between two people. You must physically sign up in person at the front desk or email meg@crossfitcc.com (commenting here will not count!) For more info about Philly Cowshare and why they’re awesome and how to fit an eighth of a cow in a standard freezer (totally doable) visit phillycowshare.com. Final date to sign up is Friday 7/25!

The 2014 Reebok CrossFit Games starts today at 9amThe Games will be broadcast to ESPN on Friday and Saturday nights, and ESPN2 on Sunday. Here is how you can watch the CrossFit Games.

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WORKOUT OF THE DAY:

MOVEMENT PREP: 3 minutes foam roll/lax ball as needed

2 Rounds of 10 Banded Low Trap Pull Down, 10 Push up w/ Plus, 60 ft Bottoms up KB Waiters Walk + 5 SA Bottoms Up KB Squat (alternate sides), 45-60 second tripod hold

STRENGTH: 

A1. Bulgarian Split Squat x 8-10 reps/leg x 3 sets, Rest 30 seconds
A2. DB Bent Over Row x 6/side x 3 sets, Rest 30 seconds
A3. Strict HSPU x 5-6 reps OR 45 sec HS Hold OR 4 Wall Walks x 3 sets, Rest 60 second

CONDITIONING:

Choose from either version 1 or 2 below. There is a 20 minute cap for both workouts.

 1
800m run
20 Kipping HSPU 
800m run
25 L-Pull-ups
800m run
30 T2B 

 2
800m run
20 HR Push Ups w/perfect form
800m run
25 Strict Pull-Ups
800m run
30 V-Ups

 

Workout of the Day: Tuesday, 7.22.14

Congratulations to Coach Ryan Basa for representing Liberty Barbell Club and CFCC this past weekend at the USAW National Championships! Basa has persevered through some less then ideal circumstances to prepare  for Nationals and we could not be more proud of his accomplishments.

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Erin, Dmitry Klokov, Basa

WORKOUT OF THE DAY:

MOVEMENT PREP: Lax ball pec 15 passes/side, wall triceps stretch x 45 seconds/side, elbow/wrist flexors stretch 45 seconds/side, 30ft 90/90 pull, 30ft bear crawl forward, 30ft broad jump

STRENGTH: 

A. EOMOM x 5 sets (10 minutes) – Power Clean 1.1.1. rest 10 seconds between each single
*you may build throughout sets. Suggested starting weight is around 65% of your 1RM Power Clean

CONDITIONING:

2 minute amrap
5 Burpees
5 Ground to Overhead (135/95lb)

Rest 2 minutes x 3 Rounds
*Pick up where you leave off after each set. Score = total rounds + reps performed

 

Workout of the Day: Monday, 7.21.14

Meet Lauren, the WINNER of the Summer Recharge!

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WORKOUT OF THE DAY:

MOVEMENT PREP: Foam roll t-spine for 2 minutes then quadruped extension-rotation drill x 8/side x 2 rounds, wall quad stretch or spiderman 1 min/side, 10 wall squats, lying lat stretch 1 min/side, 10 push up w/plus

STRENGTH:

A1. Front Squat @ 22×1 x 3 reps @ 65-75% of max x 3 sets, Rest 60 seconds
A2. Strict Pull Up x max reps w/o a band OR 8-10 reps w/a band x 3 sets, Rest 60 seconds
*note pull ups should always be pronated grip unless specifically noted as supinated and/or you have an injury

CONDITIONING:

For max meters:
2 minutes max distance row
Rest 1 minute
2 minutes max distance shuttle run
Rest 1 minute
2 minutes max distance row
Rest 1 minute
2 minutes max distance shuttle run

Workout of the Day: Sunday, 7.20.14

Congratulations to all of the CFCC athletes who competed this weekend near and far!

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Hudson, Anisha, and Stormy at Test Your Metal

 

WORKOUT OF THE DAY:

MOVEMENT PREP: 5 minutes of foam rolling and lax ball as needed, 400m run as a group, Perrin’s Group Warm Up

CONDITIONING:

In teams of 2 with only one partner working at a time complete
150 Wall Ball (20/14)
1200m Relay Run w/medicine ball *partners will switch every 200m
100 Burpees

Workout of the Day: Saturday, 7.19.14

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COMPETITION TEAM PRACTICE:

MOVEMENT PREP: Set up 3 x 16 feet of planks and complete: Lunge Walks, Lunge Walks with Hands Overhead, Lateral Lunge, Single Leg Deadlift plus Forward Reach, Bear Crawl Forwards, Bear Crawl Backwards.

STRENGTH: EMOM x 7 minutes 3 TnG Power Cleans, starting at 60-65% and building every set

CONDITIONING: 

Team Strongman Style
Teams of 2-4 athletes complete as many sets as possible in 8 mins at each station
50m Sled Pull
50′ Farmer’s Carry
Giant Tire Flips
50′ Yoke Walk
Axle Push Press *from the floor
*One athlete works at a time. You choose the weight, but make it heavy. All male and all female teams are recommended. Rest 2 minutes between stations. Each team will start at different stations and rotate accordingly.

WORKOUT OF THE DAY:

MOVEMENT PREP: Set up 3 x 16 feet of planks and complete: Lunge Walks, Lunge Walks with Hands Overhead, Lateral Lunge, Single Leg Deadlift plus Forward Reach, Bear Crawl Forwards, Bear Crawl Backwards.

CONDITIONING: 

In teams of 2
18 minute amrap
5 DB Push Press (45/20lb)
7 DB Hang Power Cleans
9 DB Reverse Lunges

*Partners will swtich ever other round with P1 completing 2 rounds, then P2 completing 2 rounds throughout the entire 18 minutes. You must use the same dumbbells for the entire workout. 

FINISHER: Time Permitting

Partner rotational med ball throws x 20/side x 2 rounds

 

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