Workout of the Day: Wednesday, 10.15.14


Lindsay’s Clean & Jerk at the South Philly Rumble


MOVEMENT PREP: Lax ball to glutes and pecs for 3 minutes, 3 Rounds: 10 Pass Throughs w/PVC, 10 Good Morning w/PVC, 10 Jumping Squats w/PVC on back


A. Power Clean x 2.2.2, rest 10 sec bt. doubles, x 5 sets, Rest 3 minutes
*This is similar to last week except doubles instead of singles. Weight may increase between sets.


3 Rounds
30 second Amrap Power Clean (135/95lb)
Rest 15 seconds
30 second Amrap Burpees
Rest 15 sec.
60 second Row for calories @ 90% effort
Rest 2 minutes

*Score = Total Reps (PC + Burpees) + Calories on Rower


Recharge Benchmark Retest
Midtown Mile or 7 minutes of Burpees for time

Workout of the Day: Tuesday, 10.14.14

Coach Zoda’s 400lb Back Squat PR

Our next strongman cycle, leading up to the Stache Showdown, will start on Monday October 20th and will run through the week of November 16th. Classes will be held on Monday and Thursday from 8 to 930, and there will be supplemental work on Sunday to be completed during open gym. The five week cycle will cost $100 on top of your regular membership. Email Record at to save your spot or with any questions.



MOVEMENT PREP: Banded hamstring stretch sequence + Lax ball to upper trap x 10 passes/arm, 10 cat & camel,  30ft broad jump


A. Deadlift
*Set 1 – 70% x 3 reps
*Set 2 – 80% x 3 reps
*Set 3 – 90% x 3+ reps
Rest 3-5 minutes in between sets

B. Strict Press
*Set 1 – 70% x 3 reps
*Set 2 – 80% x 3 reps
*Set 3 – 90% x 3+ reps
Rest 3-5 minutes in between sets


12 minute amrap
9 Ring Dips
12 T2B

*HSPU scale are negatives (preferred) or L Seated DB Strict Press

Workout of the Day: Monday, 10.13.14

There will be no 3:30pm class today due to the Columbus Day Holiday

Last week a group of CFCC coaches (Erin, Record, Paul and myself) traveled to Boston, MA to attend the three day Program Design Course taught by James “OPT” FitzGerald and OPEX Fitness. As a prerequisite for this course we also took the mandatory Level 1 Assessment Course which explored the importance of conducting physical assessments to evaluate the needs of each individual. The Program Design course involved three days of lecture and practical application of the OPEX methodology which teaches coaches how to create an optimal training program for individuals and groups. The course topics included

  • Design effective programs based on client needs and goals by integrating the information in this module with that gained in Assessment, Nutrition and Life Coaching.
  • Understand energy systems, how to prioritize and intertwine within a program
  • Understand different tools to accomplish energy system demands as well as skill based vs. intensity based training
  • Understand the science behind tempo/sets/reps/rest
  • Evaluate assessment results and collaborate them into the program design
  • Schedule frequency of training, periodization and intensity/volume
  • Understand the importance of prioritization in program design
  • Deliver the program design to the client in a concise, effective manner

I can speak for all of the coaches when I say this was an extremely informative and eye opening course. The takeaways from what we learned this weekend will contribute towards advancing the depth of knowledge of our coaching staff and help provide our community with even more expertise in the world of olympic weightlifting, functional fitness, strength & conditioning, nutrition, and lifestyle coaching. We look forward to sharing our experiences with you throughout the future!




OPEX Program Design at CrossFit Craic


Week six out of eight. We are using the same numbers as last week. For Strict Press, we added five pounds to 90% of our 1RM. Deadlift and Squat we added ten pounds to 90% of our 1RM. This week the %’s go up and volume decreases. The last set at 90% you have the option of doing a max rep set. You may stop at 3 reps or go until failure. Please be diligent about using spotters during these max sets.

MOVEMENT PREP: Foam roll quads and adductors, lax ball hip flexors for 3 minutes
10 air squats, 10 air squats w/toes elevated, 10 air squats w/heels elevated, 10 scapular push ups, 10 t’s w/10 sec hold, 10 i’s w/10 sec hold, 30ft lateral goblet squat


A. Back Squat
*Set 1 – 70% x 3 reps
*Set 2 – 80% x 3 reps
*Set 3 – 90% x 3+ reps
Rest 3-5 minutes in between sets

B1. Weighted Pull Up x 2-3 reps @ 21X0, x 3 sets, Rest 15 seconds
B2. Strict Pull Up Hold (chin over bar, pronated) x 10-15 seconds, x 3 sets, Rest 90 seconds – 2 minutes


In teams of 2 with one partner working at a time,

Pull Up *scale up to C2B
Wall Ball (20/14lb)

*You execute each movement in the order listed. i.e. 30 Pull Ups, 60 Wall Ball, 20 Pull Ups, 40 Wall Ball, etc.

Workout of the Day: Sunday, 10.12.14




MOVEMENT PREP: Foam roll/lax ball as needed for 5 minutes, 60ft jog, 30ft toy soldier, 30ft inchworm, 10 glute bridges w/3 sec hold, 10 cat & camel


A1. Handstand Hold x 45-60 seconds x 3 sets, Rest 60 seconds *This can be back or stomach against the wall or with a partner spotting in a freestanding position
A2. L-Sit x 30 second hold x 3 sets, Rest 2 minutes
(if you cannot do this consecutively in L-sit position switch to a knee tuck but the goal is to keep feet off the ground for 30 seconds straight) *P-bars, pull up bar, rings, or matador bar


5 minute amrap
10 Push Ups
10 Russian KB Swings (32/24kg)
-Rest 5 minutes -.
5 minute amrap
10 T2B
10 Jumping Lunges

Workout of the Day: Saturday, 10.11.14



2 Minutes Max Rope Climb
Rest 60 seconds
2 Minutes Max Pistols (alternating)
Rest 60 seconds
2 Minutes Max Double Unders


EMOM x 15 minutes
Hang Snatch + Snatch

Below are some suggested loads per set (by %) for different individuals:
Needs to work on skill: 50, 55, 60, 65, 65, 70, 70, 75, 75, 80, 80, 85, 70, 70
More proficient: 50, 55, 60, 65, 70, 70, 75, 75, 80, 80, 85, 85, 90, 90, 90


Teams of 2 must complete the following:

2k Row *switching every minute

-immediately into-

10 Rounds
5 Power Cleans (135/95lb)
10 Burpees
*5 Rounds per person, switching every round


MOVEMENT PREP: Lax ball/foam roll as needed 3 minutes, Gastroc/soleus stretch x 1 min/side, partner assisted spiderman or wall quad stretch 1 min/side

2 Rounds: 15 Air Squats, 12 Scap Push Up, 9 Scorpion, 6, Cat & Camel, 3 Burpees

SKILL WORK: Take 10-15 minutes to work on Pistol Progressions. For those proficient in the movement look to accumulate 18-20 reps at bodyweight or weighted per leg.


In teams of 2 complete:

20 minute amrap
50 Wall Ball (20/14lb)
40 KB Swings (24/16kg)
30 Burpees
20 Pull Ups
100m Run

*Teammates can divide the work any way except the run must be done together

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