Workout of the Day: Wednesday, 8.27.14

We learned a TON from Greg Robins and the fantastic coaching staff at Cressey Performance this past weekend. If you have any interest in learning more about the sport of powerlifting, or how to get stronger in general I urge you to read up on Greg’s work with The Strength House. Greg’s philosophy is “Train With a Purpose” which is a message everyone can resonate with regardless if you are training for a sport or simply training to be fit for life.

Thank you to Jordan and the Klein family for graciously hosting us throughout the weekend. And of course, a big thank you to the wonderful Erin Davidson for giving the staff and opportunity to advance our own depth of knowledge as coaches, as well as be able to spend time together outside the gym.

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The CFCC Staff with Greg Robins at Cressey Performance

WORKOUT OF THE DAY:

MOVEMENT PREP: Foam roll t-spine, glutes and hamstrings for 3 minutes

2 Rounds: 10 leg swings forward and backward/leg, 10 leg swings side to side/leg, 10 Wall Facing Squats, 30ft Broad Jump

STRENGTH:

A. 12 minutes to build to a heavy, but not necessarily 1RM Clean or Power Clean

CONDITIONING:

EMOM x 15 minutes
2 Clean or Power Clean
4 Bar Facing Burpees
*Weight can increase or decrease. Score = total weight lifted

i.e. If you lifted 135lb the entire 15 minutes your score would be 15 rounds x 135lb x 2 reps = 4,050lb

 

Workout of the Day: Tuesday, 8.26.14

Next Monday Coaches Morgan and Record will be leading a Labor Day Bring a Friend WOD at 11am! Due to the holiday this will be the only class held that day. If you have friends or family who are interested in trying out CrossFit share the news!

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Post Fran PR

WORKOUT OF THE DAY:

MOVEMENT PREP: Lax ball to pecs 10 passes/side, Lax ball to upper trap in glute bridge 10 passes/side, Lax ball to feet 30 seconds/side

2 Rounds: 60ft Bottoms Up KB Waiters Walk, 30ft, SL deadlift w/reach, 10 cat & camel

STRENGTH:

A1. Split Jerk @80% of max from two weeks ago x 1 rep x 4 sets, Rest 60 seconds
A2. Clean Grip RDL to knee @ 32×1 x 5 reps x 4 sets, Rest 90 seconds

CONDITIONING:

In teams of two with partners alternating complete rounds (3 rounds/partner)

6 Rounds
500m Row
12 S2O (95/65)
18 KB Swings (24/16kg)
40 Double Unders

Workout of the Day: Monday, 8.25.14

Come learn how to improve your pull-up on your own, build a handstand from the ground up, and back flip during ONE or all THREE of our CFCC Gym-Nasty clinics. Sign up here!

Vote for CFCC as the Best CrossFit in Philly!

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The CFCC Staff at CrossFit New England during continuing education weekend

WORKOUT OF THE DAY:

MOVEMENT PREP: Foam roll t-spine, quads, adductors and lats for 4 minutes then quadruped extension-rotation drill x 8/side x 1 round, 10 wall squats,  30ft toy soldier,  30ft spiderman step + OH reach, 45-60 second  sumo squat hold

STRENGTH:

A1. Front Squat @ 23X1 + 2 Front Squats x 4 sets, Rest 60 seconds
*Goal is to match or improve on the four heaviest loads used last Monday
A2. Weighted Pull Up @ 21×2 x 5 reps x 4 sets, Rest 90 seconds
*If you do not have a weighted pull up perform strict pull ups at the above tempo. You should select a weight where you can perform all 5 reps unbroken at the designated tempo

CONDITIONING:

“Fran”
21-15-9
Thruster (95/65)
Pull Up

 

Workout of the Day: Sunday, 8.24.14

Come learn how to improve your pull-up on your own, build a handstand from the ground up, and back flip during ONE or all THREE of our CFCC Gym-Nasty clinics. Sign up here!

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WORKOUT OF THE DAY:

There is open gym today from 9-12pm. You may complete a workout of the day you missed this week or perform one of the suggested workouts listed below. Options include working as an individual, in partners, or teams of 3.

1 Person

2 minute clock
20 Double Unders
200m Run
KB Swings (24/16kg) x max reps
Rest 2 minutes x 6 sets 
Score = Total KB Swings

or

14 minute amrap
9 Burpees
20 KB Swings (24/16kg)
20 Air Squats

In teams of 2 with partners alternating complete rounds for 5 rounds per person,

10 Rounds
100m Row
10 Burpees
200m Run
15 KB Swings (24/16kg)

or

In teams of 2, with only one person working at a time

100 Box Jump Up and Over (24/20″)
800m Run
100 Goblet Squats (24/16kg)
800m Run
100 Burpees
800m Run

*Both partners must run together

Teams of 3 must complete a total of 4 sets each as quickly as possible of
500m Row
+
5 HR Push Ups
10 Box Jumps (24/20″) *w/step down
5 HR Push Ups
10 Box Jumps (24/20″)
5 HR Push Ups
10 Box Jumps (24/20″)
+
400m Run
*Teammates must attack the workout in order, and cannot perform similar tasks at the same time. All teammates start on the row , which means Teammate B has to wait until Teammate A has completed the 500 meter Row before he/she may begin. Teammates cannot be performing the gymnastics couplet or the run at the same time. Thus, Teammate B needs to wait until Teammate A returns from his/her run before he/she may begin the run.

 

 

 

Workout of the Day: Saturday, 8.23.14

The First CrossFit Team Series Workout Has Been Announced

P.S. Don’t forget to tell your friends and family to Vote for CFCC as the Best CrossFit in Philly!

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WORKOUT OF THE DAY:

There is open gym today from 9-12pm. You may complete a workout of the day you missed this week or perform one of the suggested workouts listed below. Options include working as an individual, in partners, or teams of 3.

1 Person

2 minute clock
20 Double Unders
200m Run
KB Swings (24/16kg) x max reps
Rest 2 minutes x 6 sets 
Score = Total KB Swings

or

14 minute amrap
9 Burpees
20 KB Swings (24/16kg)
20 Air Squats

In teams of 2 with partners alternating complete rounds for 5 rounds per person,

10 Rounds
100m Row
10 Burpees
200m Run
15 KB Swings (24/16kg)

or

In teams of 2, with only one person working at a time

100 Box Jump Up and Over (24/20″)
800m Run
100 Goblet Squats (24/16kg)
800m Run
100 Burpees
800m Run

*Both partners must run together

Teams of 3 must complete a total of 4 sets each as quickly as possible of
500m Row
+
5 HR Push Ups
10 Box Jumps (24/20″) *w/step down
5 HR Push Ups
10 Box Jumps (24/20″)
5 HR Push Ups
10 Box Jumps (24/20″)
+
400m Run
*Teammates must attack the workout in order, and cannot perform similar tasks at the same time. All teammates start on the row , which means Teammate B has to wait until Teammate A has completed the 500 meter Row before he/she may begin. Teammates cannot be performing the gymnastics couplet or the run at the same time. Thus, Teammate B needs to wait until Teammate A returns from his/her run before he/she may begin the run.

 

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