Tag Archives: Benchmarks

Wednesday, 5/23/12

22 May

SAVE SUMMER CAMP – SIGN UP NOW! and find out why taking FRIDAY off is SO worth it!

If you need a towel, please bring one!  We are low on them cause I think some of you have been graciously taking them home to clean them (you don’t need to on the regular – we have a laundry service!) – in any case, please leave our towels here and bring yours from home until next week when the new ones will be here – THANKS! :)

Wondering about the weather and RUNNING tomorrow? Here’s the forecast.  I guess it’s not supposed to rain in the morning – if anyone is scared of running, feel free to ask your Coach for a sub.  Otherwise, a little rain probably will only HELP your Helen time. PROBABLY.

HYBRID OLY with Erin, 9-11am.
CROGA with Tim at noon.
CROSSFIT ENDURANCE – ROWING, with Liz at 530pm.

Row 3x2k, hold :05-:10 secs between repeats, rest 5:00mins in between efforts

INTRO to OLY with Sammy from 530-7pm.
FOUNDATIONS with Liz at 630pm.
GYMNASTICS with Sammy at 730pm 

Abbey and Chrissey at the Flash Mob tonight at the Philadelphia Museum of Art.
Ice cream anyone???

SMR: Foam Roll Upper Back and Triceps, 5 minutes.
MOBILITY: Band Overhead Stretch, 1 minute per side.
SKILL WORK: Kipping, 3 minutes of instruction. 7 minutes of practice.
STRENGTH: Pronated Grip CHEST TO BAR Pull-up, up to a peak of 2.
METABOLIC CONDITIONING:
“Helen + stairs”
3 Rounds for time of:
Run the Ludlow Loop
American Kettlebell Swings (1.5/1), 21 reps
Pull-ups, 12 reps

PREVIOUS HELENS

The Ludlow Loop:

Once upon a time, at the CrossFit Games… “Hell-in”

Friday, 5/18/12

17 May

HYBRID OLY 9-11am (Erin), 330-530p (Jim), ADVANCED 530-730pm (Jim)

Don’t forget!  Annie’s Mental Strength Seminar is THIS SUNDAY from 2-5pm – sign up under MINDBODY under Seminars and come set your head straight for the week ahead!

Some inspiration for today: 

“Go hard, don’t hold back… if it is to be, it is up to me.” – Tom Hafey, former Australian rules player and coach – the below is a commercial which says he’s 70, he’s actually over 80.

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WORKOUT OF THE DAY:

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 5 minutes. Foam Roll Hips, 3 minutes.
MOBILITY: Band Assisted Hamstring Stretch, 1 minute each side. Wall Quad Stretch, 1 minute each side.
ACTIVATION: 5 Rounds of 10 seconds on/10 seconds off Russian Kettlebell Swings (pick your load depending on feel)
STRENGTH: Deadlift (Conventional), up to peak of 3.
METABOLIC CONDITIONING: “Fran” 21-15-9 reps of: Thrusters (96/65), Pull-ups

Fran Times from May 11th.

Fran Times from May 4th.

Monday, 5/14/12

13 May

Don’t forget that this is where we are in the Grand Scheme of things PROGRAMMING-wise. Welcome to the second week of the Cycle!

REGISTRATION IS OFFICIALLY UP FOR SUMMER CAMP! WOOHOO!  The first 10 sign-ups get $50 off!

Squat like your momma made ya!

Hybrid Oly with Jim, 7-9am – with Sammy, 530-730pm
ADVANCED Oly with Jim, 9-11am and at 730-930pm
CROGA with Tim at 12pm
FOUNDATIONS with Tim at 630pm
GYMNASTICS with Sammy at 730pm

HYBRID PROGRAMMING for today is here.

FOUNDATIONS for today is here.

GYMNASTICS for today is here.

SELF MYOFASCIAL RELEASE: Foam Roll Hips and Upper Back, 3 minutes.
MOBILITY: Box Assisted 90/90, 1 minute each side.
POSTURE AND STABILITY: Single Leg Squat Hold, 1 minute each side.
DYNAMIC WARM-UP: Tabata Single Leg Squats, switch legs at every interval – use as easy a variation as you would like.
STRENGTH: Back Squat, up to a peak of 3.
METABOLIC CONDITIONING: 2 attempts at a set of 20 reps of Back Squats.
You should record only one successful set (your heaviest one).  If you fail on your first and would like to attempt a second, feel free to use your second attempt for this.  If you finish your first and believe you are capable of a harder set – you may also use the second attempt for this.

The last time we did 20-rep Back Squats.

Friday, 5/11/12

10 May

PALEO POTLUCK! SAVE THE DATE – TOMORROW – 530pm-730pm

HYBRID OLY 9-11am (Erin), 330-530p (Jim), ADVANCED 530-730pm (Jim)

Youngblood at Hybrid Oly.

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 5 minutes. Foam Roll Hips, 3 minutes.
MOBILITY: Band Assisted Hamstring Stretch, 1 minute each side. Wall Quad Stretch, 1 minute each side.
ACTIVATION: 5 Rounds of 10 seconds on/10 seconds off Russian Kettlebell Swings (pick your load depending on feel)
STRENGTH: Deadlift (Conventional), up to peak of 3.
METABOLIC CONDITIONING: “Fran” 21-15-9 reps of: Thrusters (96/65), Pull-ups

Back to Basics. Plus “Fran” every Friday.

7 May

UPCOMING EVENTS (mark your calendars now!)

PALEO POTLUCK.  At CFCC. Saturday, May 12th.  530-730pm.  Bring a dish with the ingredients.  Best three GREEN dishes win prizes!

A MINDSET FOR SUCCESS: Seminar for Procrastinators Everywhere, May 20th.  2-5pm

PROM. June 23rd.

DECATHALON.  Registration opens 6pm, May 13th.  The first 10 tickets sold are $50 off!

PROGRAMMING for our regular CrossFit “WORKOUT OF THE DAY” Sessions:

As CFCC waits for a few of its full-time Coaches to finish up their studies (Go, Sammy and Liz!) we will be doing as much as we can to make sure that our classes run as smoothly as possible given the ever-growing numbers of members, and class opportunities. In addition to all this, we eagerly await the addition of a little more help to our staff (both Coaching and Administrative) – in the meantime, this cycle is ALL about getting back to the basics.

If you are new to CFCC, it’s the perfect cycle to gain your sea-legs with. The format will be a little easier, with warm-ups staying MOSTLY the same for the same days and a lot of your single-limb work being placed in position at the beginning of the hour. Skill work will stay the same for the days that you are doing upper body strength work as well which will mean that we’re able to increase in strength, cross-sectional stability, and skill.

You’ll notice too, that instead of consistently focusing on many benchmarks only on certain days of the week – we are focusing on just one this cycle: Fran. For everything you ever needed to know about “Fran”, please examine the below:

The Story of Fran.

Fooling Around with Fran.

What is a Benchmark Workout?

Are we trying to specialize in one workout? No. Not really. We are trying to see what effect can be had by taking a cycle to work on kipping, a skill that is absolutely a huge part of your understanding of proper mechanics, mobility, and power output in CrossFit. We are taking that skill and transferring that to a small volume (45 total reps in “Fran”) while simultaneously experimenting with what the mind can do when presented with a test of intensity more frequently (kipping pull-ups alternated with relatively light thrusters in “Fran”). Sure you can get “Fran” done in under 6 minutes. As rx’d. But just how DOES someone think themselves into completing more than the guy next to them with the same abilities? That comes from a lot of heart, preparation, and a respect for the phrase “every second counts”.

For more inspiration, check out these performances:

The Men’s Master’s Division (+50yrs.) at the CrossFit Games completes “Fran” 

Mel Ockerby completes “Fran” in the Team Competition of last year’s CrossFit Games in 238. 

ODE TO FRAN – it’s kind of a big deal.

One-armed Fran (yes, the pullups too) from Rob Orlando.

The first ever men’s sub-two-minute Fran.

MONDAY: Back Squat: 3, 3, 2, 1 – Single Leg Warm-up
TUESDAY: Press: 3, 3, 2, 1 – Single Arm Rowing Warm-up and Handstand Push-up Activation.
WEDNESDAY: Weighted Chest-to-Bar Pull-up (Pronated Grip): 3, 3, 2, 1 – Kipping Warm-up and Skill Work (Butterfly and Gymnastics).
THURSDAY: Clean and Jerk, up to a peak of 1 every week. Short Conditioning Work.
FRIDAY: Conventional Deadlift: 3, 3, 2, 1 – FRAN every week.
SATURDAY: Running and Rowing Skill Work
SUNDAY: Team/Partner Workouts

Sunday, 5/6/12

5 May

9am, Gymnastics
10am, Session
11am, CROGA
12pm, Session
1pm, Gymnastics
2pm, ADVANCED CLASS

Battle for the Top Spot at Mid-Atlantic Regionals.

Record goes on to Day 3. Thanks to CrossFit, Inc. for the picture (of course, Record is looking away).

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GYMNASTICS:

SELF-MYOFASCIAL RELEASE: foam roll upper back, 3 minutes; lax ball shoulders, 3 minutes
DYNAMIC WARM-UP: 3 rounds: 10 second inverted grip hang, 10 second handstand, 10 arm circles front and back), 10 arm swings
ACTIVATION/POSTURE: ring support with turn-out, 5×20 seconds (with 20 seconds rest in between sets)
SKILL/STRENGTH: 8 sets of 3 handstand pushups (banded, bodyweight x-rom, ring)
METABOLIC CONDITIONING:
5 Rounds for perfect form:
5 ring v-outs
5 toes-to-bar from L-hang
5 handstand walk-ups
5 v-ups

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We are participating, along with MANY area affiliates in a joint event for the cause below.  For more information go here.  To follow the event on Facebook, go here.

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SELF-MYOFASCIAL RELEASE: As needed until 5 past. Coaches Choice for Feet Release, 5 minutes.
MOBILITY: Band Around the Back Leg Partner Assisted Wall Quad Stretch, 1 minute each side. Band Around the Front Leg Partner Assisted Spiderman Step, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side.
DYNAMIC WARM-UP: Review the movements of “Hope”
METABOLIC CONDITIONING:

“Hope”

Three rounds of:
Burpees
75/55 pound Power snatch
Box jump, 24″/20″ box
75/55 pound Thruster
Chest to bar Pull-ups

*** if minimal experience with the snatch, an overhead squat may be used! ***

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

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ADVANCED CLASS:

MOVEMENT PREP: Coach’s Choice, 15 minutes.
STRENGTH: from StrongmanWOD
“GORDO”
250 Pound Farmer’s Carry x 50′ (go for 25ft – our normal length is 30ft.)
2 minute AMRAP
At the 50′ mark drop the handles, turn around, and pick them back up. Carry them for as many lengths of 50′ as possible. Your aim is not to drop the handles for the length.
Rest 5 minutes and repeat x 3 rounds.
Scale as needed.
METABOLIC CONDITIONING:
From the mainpage.
“J.J.”
For time:
185 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185 pound Squat clean, 10 reps
1 Parallette handstand push-up

Ladies scale to 115lb. Squat Clean – if no parallete handstand-pushup – use a strict hspu.
THERE IS A MANDATORY 20 minute CAP on this WOD. If your squat is terribly fatigued, use a power clean.

Friday, 5/4/12

3 May

Don’t forget!  This SATURDAY – Arrus is taking a group of people to Reading Terminal to talk about how to pick out the right cuts of meat for easy, tasty, healthy cooking.  Meet at the gym at 8am and walk over at 810am.  Members not in the BCCC invited!

It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat. - Theodore Roosevelt.

RECORD competes in the CrossFit Games Regionals in Maryland today.  Follow the blog and Facebook for up-to-date details – and throw her all the love, good thoughts, and virtual fist-pumps you can.  She has worked incredibly hard to get here, is a humble yet headstrong warrior, and I’m so psyched for her to have this opportunity.  Good things are going to happen – be sure to follow along!

CFCC’s Olympic Lifting Team – Liberty Barbell – is slated to compete this Saturday morning in Moorestown, NJ (20 minutes outside Philly). For more information on this go here. To see our first official participation in an Olympic Lifting competition – check out the video below! If you want to know more about Olympic Lifting and what you’d be in for should you choose to compete at the end of July following the end of our next cycle as a gym – you should definitely check out things this weekend!

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SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 3 minutes.
MOBILITY: German Hang, 1 minute.
ACTIVATION: Clapping Push-up Practice, 3 minutes. Use a band if you don’t feel like you can spring from the floor.
STRENGTH: Bench Press, up to a peak of 1.
METABOLIC CONDITIONING: “Fran” 21-15-9 reps of: 95/65 Thrusters alternated with Pull-ups

Sunday, 4/29/12

28 Apr

A little note about the noise-level for the next few days… there was a fire in the apartments above us on the fourth floor on Saturday along with a water main break and SOMEWHERE in that mix, the entire sprinkler system around my office, our storage room, and the Yoga Dojo burst.  This happened at about 3am Saturday morning.  FUN TIMES.  All that said, we apologize for the appearance of the gym right now (including the shortage of towels for showers!) we’re working on it!  We have some HUGE dehumidifiers going right now and for next two days and things should be 100% dry by the Tuesday morning.  They make a LOT of noise but we’ll try to turn a bunch of while you all are training so you can hear us talk! As much as we can though we’ll be trying to keep them on when we’re not teaching a bunch of you.  Thanks for bearing with us!

A BUSY SUNDAY AT CFCC!
9am, Gymnastics
10am, Session
11am, CROGA
12pm, Session
1pm, Gymnastics
2pm, ADVANCED CLASS

– I just love this cow.  SO much.  The trip to Wyebrook Farm was a LOT of fun.  We will go sometime again in maybe about a month – but if you’d like to get there on your own, you can!  They are now open every weekend!  For more news about Wyebrook, like their Facebook Page!

More on the topic of “flexibility” – how much ROM (Range of Motion/Flexibility) do you really need?  I love this paragraph from Dr. Kelly Starrett of MobilityWod.com – check it out!

The pretty popular Yoga Seminar with Gina yesterday!

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SELF-MYOFASCIAL RELEASE: Lax Ball Hip Flexors, Feet, and Calves, 8 minutes.
MOBILITY: Wall Quad Stretch, 1 minute each side. Pigeon Pose, 1 minute each side. Spiderman Stretch, 1 minute each side.
DYNAMIC WARM-UP: Skill Work with the Turkish Get Up
STRENGTH: 15 minutes of work with the Turkish Get Up – work up to a max or simply practice the skill.
METABOLIC CONDITIONING: “Karen” 150 Wallballs for time, MANDATORY 8 minute cap. (to preserve you for PEAK WEEK!)

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A little update on Gymnastics equipment:  our super tall bar was supposed to be installed last week – apologies to those of you blessed with the gift of being able to do your wallballs more easily simply because you are reachier – I’m crossing my fingers that it will get put in this week.  Also, it seems like this will definitely be the week that rings and ropes get hung, so we’ll be back to those shenanigans soon enough.  Thank you for your patience.

GYMNASTICS at 9am and 1pm:

SELF-MYOFASCIAL RELEASE: lax ball shoulders (front and back), 5 minutes
MOBILITY: band overhead stretch, 1 minute each side; band assisted pec stretch, 1 minute each side.
DYNAMIC WARM-UP: 3 rounds of: 5 cat camels, 10 second false grip hang, 5 inverted grip push-ups, 10 arm swings
POSTURE & STABILITY: L-sit/Tuck-sit on parallettes, 1 minute
SKILL: muscle-up
METABOLIC-CONDITIONING:
AMRAP 15 MINUTES:
5 jumping muscle-ups
7 burpee tuck-jumps
12 hollow rocks

One of my favorite ORIGINAL Crossfitters (we’re talking, been doing CF for over 10 years, she is 120lbs. and has clean and jerked 178lbs., snatched 140lbs., deadlifts 280lbs., and squats 260lbs.) in a slow-mo version of the muscle-up – she does such a GREAT job of keeping her hands really active throughout the course of the movement.  Beautiful stuff! (Thanks to Nat, of HookGrip for being at the Games and capturing this footage!)

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ADVANCED CLASS:

MOVEMENT PREP: Coach’s Choice, 15 minutes.
METABOLIC CONDITIONING: Individual Event 2.
For time: Row 2k, 50 One-legged squats (alternating), 30 Hang Cleans (225/135lbs.)

Saturday, 4/28/12

28 Apr

Please note that the ONLY classes today at CFCC are at 9am (regular session), 10am (FOUNDATIONS), and 11am (CrossFit Endurance – you should go – seriously, leave now…) in light of the YOGA FOR LIFT-OFF Seminar that Gina Stickney is presenting from 12-3pm! This is only $15 for members, and YES there is still room – it’s going to be a great time to kick back for a change of pace and focus on some of the particulars of your posture, your breathing, and how all of this connects to the furthering of our collective goal of WORLD DOMINATION – so come out and join us!  Sign up on MINDBODY under “Seminars”.

If Yoga’s not your style but incredibly good and pasture-raised meat is, join us at the gym on (this) Saturday morning at 830am to travel to Wyebrook Farm – and no, you don’t have to be exactly like these folks to appreciate it. ;)

Friday was a GREAT day for CFCC and reminded me, in spite of the packed classes and long day, of why I love what I do so much - you all work SO well together, and all I ever have to do (apparently) to get you to know each other better, is give you a common goal. Thank YOU, CFCC, for being the REAL thing.

9am Session: with Liz.

SELF-MYOFASCIAL RELEASE: As needed until 10 past.
MOBILITY: Gastroc/Soleus Stretch, 1 minute each side.
DYNAMIC WARM-UP: 3 rounds of: Bear Crawl 50ft., and 3 attempts at a max Broad Jump.
STRENGTH: Work up to a peak set of 1 for the Pronated Grip Pull-up.

METABOLIC CONDITIONING:

“BRENTON”
Five rounds of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.

*There is a 15 minute cap on this workout.

Compare time to: Kevin Montoya 8:01 (20lb vest), Dave Leys 9:15 (20lb vest), Lucas Zepeda 10:16 (20lb vest), Laurie Galassi 11:20 (18lb belt), Pat Sherwood 14:00 (20lb armor).

Previous times we’ve done “Brenton”

FOUNDATIONS: (10am, with Liz)

SELF-MYOFASCIAL RELEASE: Tell the Coach what’s sore and get some ideas on what implements might make sense for movement prep, 10 minutes.
MOBILITY: Wall Quad Stretch, 1 minute each side. Band Assisted Hamstring Stretch, 1 minute each side. Spiderman Stretch, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side.
DYNAMIC WARM-UP: Double Unders and Jump Roping – take 5 minutes to practice.
STRENGTH: Deadlift, 5 sets of 5.
METABOLIC CONDITIONING: AMRAP in 10 minutes: Row 250m x 3, and Double Under to your heart’s content. Your score is your double under amount. You are REQUIRED to have completed the 250m row three times by the end of 10 minutes.

CROSSFIT ENDURANCE: (11am, with Liz)

Meet at the gym, running drills along the way to Washington Square Park – complete the WOD at WSP, and be back at CFCC by 12pm – CFE sessions are comprehensive, personal, and an awesome way to become comfortable with the UNCOMFORTABLE!  If you haven’t tried one – you REALLY don’t know what you’re missing!

Run 4x400m, rest 1:30mins.  Bring your stopwatch!

Saturday, 4/21/12

20 Apr

NORMAL CROSSFIT CLASSES TODAY ARE HELD AT 9AM (LIZ) and 12PM (SAMMY)

CROSSFIT ENDURANCE with Liz at 10am: 6-8x200m, rest 90secs in between (bring your stopwatch if you have one)

Don’t forget to email if you still want to be involved in the CFCC BCCC! (erin@crossfitcc.com)

Uber Anna, in the muscle-up at CrossFit South Philly last Saturday.

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 5 minutes. Lax Ball Feet and Calves, 3 minutes. Lax Ball Glute/Hamstring Tie-in, 2 minutes.
MOBILITY: Wall Quad Stretch, 1 minute each side. Box Assisted 90/90, 1 minute each side. Band Pec Stretch to Band Overhead and Behind you (you are facing out of the cage not inward), 30 seconds in each position on each arm.
SKILL WORK: Skill work for the Handstand Push-up.
METABOLIC CONDITIONING:

Previous times we’ve done “Mindy”
“Mindy” : AMRAP in 20 minutes of:
3 Strict Handstand Push-ups
6 Strict Pull-ups
9 (Total) Pistols (Single Leg Squats if you have them).

*if you have no handstand push-ups at 30 seconds Handstand Hold may be used – 3 very hard push-ups may also be used. If you are familiar with band assisted handstand pushups you may also use those.*

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