Tag Archives: Benchmarks
Tuesday, 4/17/12
16 AprThe Nutrition Seminar is THIS Wednesday at 6-730pm. Sign up here to attend, and please note that there will be no 530pm, 630pm, 730pm sessions on this day! If you can’t make it – you will still be able to participate in the challenge but you’ll be getting off to a slower start – be there if you can be!
CROGA with Tim in the DOJO, 630am-715am
CONDITIONING, with Tim in the Elements Area, 715am-8am
ADVANCED CLASS, with Tim at 6pm
GYMNASTICS with Sammy, at 730pm.
Anna, Jason, Joey, and Heitz doing what needs to be done on the muscle-ups at CF South Philly.
SELF-MYOFASCIAL RELEASE: Foam Roll as Needed til 5 past the time your session starts.
DYNAMIC WARM-UP: Perform 3 reps of each movement in this complex 3x: Air Squat, Jump Squat, Overhead Squat, Snatch Balance (use a full squat if possible), High Hang Snatch, Hang Power Snatch.
STRENGTH: Snatch, work with doubles with Coach’s direction, then continue to work up to a single. *if an athlete is not yet familiar with the Snatch in full, the Hang Snatch variation may be used to simplify the movement*
METABOLIC CONDITIONING: “Four Leaf Clover” In the back alley, starting from the door, complete four rounds for time: 20 Jump Squats, one Ludlow loop (see below for Ludlow loop = 250 meters).
The Ludlow Loop: Equals 250m or .15mi
The Ludlow Loop.
CONDITIONING with Tim:
SELF-MYOFASCIAL RELEASE: Foam Roll as needed, 5 minutes.
MOBILITY: Wall Quad Stretch, 1 minute each side. Band Assisted Hamstring, 1 minute each side.
DYNAMIC WARM-UP: 3 rounds on the erg, power stroke through 100m, rest for 30 seconds.
METABOLIC CONDITIONING: 10 rounds for Max Calories: 1 minute row alternate with 1 minute rest. Record Calories for each round. Your score is your lowest number.
ADVANCED CLASS, with Tim, 6pm:
SKILL: 3 attempts at MAX GHD Sit-ups in 1 minute. Rest as needed between attempts.
COMPETITIVE STRENGTH: In eight minutes, work up to max triple for the thruster. Have plates ready to go before you start. Dump on the mats where possible.
METABOLIC CONDITIONING:
“J.T.”
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
GYMNASTICS with Sammy at 730pm:
SELF MYOFASCIAL RELEASE: lax ball shoulders, 3 minutes
DYNAMIC WARM-UP: 3 rounds of: 10 wrist rocks, 10 second inverted grip hang, 5 handstand kick-ups, 5 changing grip push-ups, 10 arm circles
POSTURAL ACTIVATION: hollow hold, 1 minute
SKILL: handstand push-up (band-assisted, wall-assisted, free-standing, ring)
METABOLIC CONDITIONING:
12-9-6-3 Reps for time of:
handstand push-ups
v-ups
inch worms (to extended hollow)
Wednesday, 4/11/12
10 AprDid you like Olympic Weightlifting on Tuesday? What would you like to see improve by the end of the cycle? Post to comments!
ROWING WITH LIZ at 530pm: 4-6x500m, rest 2:00mins in between
YOGA (YEP! You read that right…) at NOON and at 630pm with Tim – TODAY! These classes are 45 minutes long and will be a regular part of our rotation from now on! In addition to all that – two GREAT events coming up for CFCC members (sign up under SEMINARS):
1. The Nutrition Seminar, Wednesday, April 18th, 6-730pm. FREE for members, $50 for non-members!
2. AND – YOGA for LIFTERS with Gina Stickney, Sunday, April 29th, from 12-3pm! We are SO excited to host Gina for this workshop! This seminar is part lecture, part practice. It will begin with approximately one hour of verbal instruction in Anusara yoga, which focuses particularly on the benefits of proper postural alignment and how mobility, breath, and practice can keep you in a good position at ALL times. The second part will be two hours of hands-on yoga technique, with a concentration on opening up the hips and the shoulders specific to the limitations that CrossFitters experience. It’s going to be AMAZING and ALL of the Coaches are attending – you should too! $15 for members, $50 for non-members.
Tim, showing off a great top position for the deadlift - NOT leaning back, but flexing the glutes to finish the lift, is CRUCIAL to the dealift's efficacy in your training. Also, sometimes ... strong makes this face, and that is O.K. 
In fact, it's probably occasionally necessary.
“Successful weightlifting is not in the body, it’s in the mind. You have to strengthen your mind to shut out everything—the man with the camera, the laugh or cough in the audience. You can lift as much as you believe you can. Your body can do what you will it to do… I don’t think of my opponent, even in a close contest. I never would say to myself, ‘I hope he slips.’ That’s a negative attitude. Saying that, you’re relying on outside help to win. Prayer doesn’t help, either. That’s also relying on outside help. The will has got to come from me. It’s all up to me.”
-Tommy Kono
SELF-MYOFASCIAL RELEASE: Foam Roll Hips, 3 minutes. Lax Ball Shoulders, 3 minutes.
MOBILITY: Wall Quad Stretch + Overhead Reach, 1 minute each side.
DYNAMIC WARM-UP: 30 seconds of each: Squat to Stand, Air Squats, Glute Bridges, Jump Squats.
STRENGTH WORK: Spend 15 minutes working up to a heavy 5 reps for the Weighted Glute Bridge. The Coach does not need to watch your every rep but will be looking around to make sure that your form is solid. Bars should be shared to make loading easier. Use a towel to help with any hip pain (the bar should sit below your hip bones).
METABOLIC CONDITIONING:
Check out the last time we did this workout (September 22, 2011) – your previous score may be there!
And another time – June 16, 2011
5 Rounds for Time of:
Deadlift, 5 reps (275/185)
Burpees, 10 reps
If not using rx’d, use 85% of your tested max deadlift.
5 Coaching Cues for the Deadlift, from Tony Gentilcore.
Just how heavy can you go on a glute bridge? Check out 495lbs. x 6 - if you need a spot like this gluteal gentleman, use one! And yes, I’m very aware that this looks REALLY weird.
More on Glute Training and why we do it is here. (not WFS!)
An oldie, but a good one.
Friday, 4/6/12
5 AprThere is No ShortCut – from CrossFit Lisbeth.
All of the other times we have done “Jeremy” – if you were here in October – you probably did it! Check out your scores and compare to today!
Simple. Easy. Filling. And VERY quickly made. Paleo Meatloaf.
SELF-MYOFASCIAL RELEASE: Foam Roll Hips, 3 minutes. Lax Ball Shoulders, 3 minutes.
MOBILITY: Wall Quad Stretch + Overhead Reach, 1 minute each side. Kettlebell Assisted Thoracic Extension, 1 minute.
POSTURE AND STABILITY: Boz Overhead Squat Warm-up
STRENGTH: Overhead Squat, up to a peak of 5.
METABOLIC CONDITIONING: “Jeremy” 21-15-9 reps of: Overhead Squat (95/65), Burpees
Thursday, 3/28/12
28 MarStruggling with calluses during the Farmer’s Walks on Wednesdays? Check it out.
Brined (seriously, it sounds complicated – it isn’t) Turkey Legs from HealthBent.
A great handstand on the mainpage.
You're only as strong as what you can grip.
SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 3 minutes.
MOBILITY: Band Pec Stretch, 1 minute each side. Band Assisted Hamstring Stretch, 1 minute each side (do this with a bent leg, and with a straight leg – about 30 seconds in each position).
DYNAMIC WARM-UP: 3 rounds: Handstand Hold, 10 seconds. Walking Lunge Steps, 10 reps. American Kettlebell Swings (use a light load for the warm-up), 10 reps. If you have not yet learned the American Swing, stick with the Russian Swing for the warm-up and for the metcon.
POSTURAL ACTIVATION: Headstand Practice
SKILL WORK: Free-Standing or Handstand Kick-up Practice – also, review or learn the Inverted Burpee.
METABOLIC CONDITIONING: “The Good Witch” For time: 100 Air Squats, 75 Walking Lunge Steps, 50 Inverted Burpees, 25 American Kettlebell Swings (2/1.5)
Friday, 3/23/12
22 MarPLEASE REMEMBER TO TAKE ANYTHING YOU DO NOT WANT TO GET THROWN AWAY OUT OF THE GYM BY TONIGHT (FRIDAY) – this includes all Olympic Lifting equipment, shoes, water bottles, etc.
We are going to do our very best to be in full operation in the new space this Monday. NO MATTER WHAT HAPPENS WE’LL STILL RUN NORMAL SESSIONS AND YOU WILL STILL BE ABLE TO TRAIN. All our equipment may not be installed and everything won’t be entirely finished but in any case, be prepared to receive information about this by Sunday evening after we’ve moved everything – and if you really want to know as soon as possible whether it works out or not – just come help on Sunday!
SPECIALIZED SESSIONS: 3-5pm, 5-7pm Advanced Olympic Lifting.
GAMES WOD: 630pm – remember, it’s this, or tomorrow morning (SATURDAY) at 10am – Sunday is reserved for moving only!
Chrissey in a Deadlift set-up, which for her, happens to be the same position as her start for the clean.
SELF-MYOFASCIAL RELEASE: Foam Roll as needed, 3 minutes. Lax Ball Glute Ham Tie-in, 3 minutes (total, not each side).
MOBILITY: Wall Quad Stretch, 1 minute each side. Coaches Choice of Hamstring Stretch, 1 minute each side.
DYNAMIC WARM-UP: 3 Rounds: 10 Cat Camel, 1 Birddog Hold of 5 seconds each side, 10 Glute Bridges, 5 Ring Pushups – if you are using them in the metcon – or 5 regular or knee – if you are using them in the metcon – or 5 HSPU (can be kipped) – if you are using them in the metcon.
STRENGTH: Conventional Deadlift, work up to a light and very fast peak of 1.
METABOLIC CONDITIONING:
“Diane”
FOR TIME: 21-15-9 reps of Conventional Deadlift (rx’d for men is 225lbs. – use HALF of your max today and NO MORE… That is, if you don’t pull at least 450lbs., you’re not deadlifting 225lbs. today 45 times). Alternated with a handstand pushup. If you have no HSPU, use a ring pushup or a regular or knee pushup.
I know not all of you want to do “Diane” like this, but the best “Diane” is one that involves you NOT having to crank your back to finish – “Diane” is supposed to involve working at HIGH INTENSITY – think “Fran”, not “Filthy Fifties”. Sometimes going rx’d is worth it – today is not one of those days. Today is a day to see how fast you can go when load is not an issue.
Most of our assumptions have outlived their uselessness. – Marshall McLuhan
Did you know that one our Coaches has MS and is probably still kicking your butt daily in her pursuit of elite fitness? The Paleo Diet has shown great promise in contributing to the betterment of MS symptoms.
SATURDAY, 12/17/12
17 MarGAMES: 12pm today (Saturday) and 11am on SUNDAY – no matter what the Calendar says, sorry, it’s been finnicky!
SPECIALIZED SESSIONS: THERE IS NO ENDURANCE TODAY! 1pm GYMNASTICS SKILLS SESSION with SAMMY – on MUSCLE-UPS.
“Ever tried. Ever failed. No matter. Try Again. Fail again. Fail better.” – Samuel Beckett
Todd, one of CFCC's founding members, currently in Ireland. Pictured in Wicklow.
9am and 2pm SESSION:
SELF-MYOFASCIAL RELEASE: As needed, until 10 past.
MOBILITY: Wall Quad Stretch + Overhead Reach, 1 minute each side. Band Overhead Stretch, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side.
DYNAMIC WARM-UP: One loop of the LONG LOOP RUN.
METABOLIC CONDITIONING:
“Helen” : 3 Rounds for time of: 400m Run (THE LONG LOOP), 21 American Kettlebell Swings (1.5/1), 12 Pull-ups
Every other time we’ve done Helen.
More specifically, your previous Helen times!
Thursday, 3/15/12
14 MarGAMES ATHLETES: 7am and 7pm – sign up on the Google Calendar to attend.
JUST $20 for CFCCers! If you’re looking for a great way to start your spring-summer running season – try the Halfway to Broad 5-miler!
SELF-MYOFASCIAL RELEASE: Foam Roll, 3 minutes. Lax Ball, 3 minutes.
MOBILITY: Wall Assisted 90/90, 1 minute each side. Wall Quad Stretch + Overhead Reach,1 minute each side. Elbow in Band as in Rack Stretch, 30 seconds each side. Band Overhead, 30 seconds each side.
DYNAMIC WARM-UP: Review the Clean.
STRENGTH: Clean, Work up to a Peak of 1.
METABOLIC CONDITIONING: From Todd and Mel in Ireland: “Five 3 minute rounds done continuously (so it takes 15 minutes total) of run 300m (reminded me of the short loop that’s why I thought of CFCC) then AMRAP double unders for the remainder of the 3 minutes. I did 510 double unders. The owner of the gym who I did it with, David Price got 567. He is much faster at running than me. Also, like 6 people got their first double under in this WOD so it is good for that too. Saw you are moving soon, so you might not get to use the short loop again.”
Paul PRs his Snatch by 3kg in the Intro to Oly Class last night!
Wednesday, 3/14/12
13 MarFrom Adam Scheiner. Don’t take yourself too seriously 
For a better example of how to lift a barbell:
Elements: None.
Games Athletes: if you’re doing the WOD on Thursday, I’d REST, tonight, we’ll meet at 815pm to warm up and do the workout as soon as it’s posted.
Specialized Sessions: 1pm and 730pm Mobility with Tim, 530pm Rowing with Liz.
SELF-MYOFASCIAL RELEASE and MOBILITY: Barbell to Lower Legs, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side. Foam Roll IT Bands, 1 minute each side. Kettlebell Assisted Thoracic Extension over the Foam Roller, 1 minute. Partner/Band Assisted Wall Quad Stretch, 1 minute each side.
DYNAMIC WARM-UP: Run through the movements of “Fight Gone Bad”.
STRENGTH: Work up to a peak of 1 for the Pronated Grip Pull-up.
METABOLIC CONDITIONING: “FIGHT GONE BAD”
“Fight Gone Bad”
Wall-ball: 20 pound ball, 10 ft target. (Reps) – Women, 14 pound ball, 9 ft target (IN the yellow line)
Sumo deadlift high-pull: 75 pounds (Reps) – Men, use 2 pood kettlebell. Women, use 1.5 pood kettlebell.
Box Jump: 20″ box (Reps) – Women, 20″ box
Push-press: 75 pounds (Reps) – Women, 55lbs.
Row: calories (Calories)
CHECK THE LINK BELOW FOR YOUR PREVIOUS SCORE!
Tuesday, 3/13/12
12 MarSPECIALTY CLASSES: none.
ELEMENTS: none.
THE OPEN: NONE. But practice your muscle-ups!
Do you wanna be part of a flag football team this Spring? Very casually? Check out the thread for this on our Facebook Page!
Best BBQ Crockpot Chicken – because warm weather means BBQ – no matter what time of the year it is.
“The key is to keep company only with people who uplift you, whose presence calls forth your best.”
- Epictetus
Wale, keepin' it classy at the 730pm session.
SMR and MOBILITY: Lax Ball Shoulders (Front and Back), 5 minutes. German Hang, spend one minute in this position but do not stretch to your utmost – just enough to feel the stretch.
DYNAMIC WARM-UP: Review the American Kettlebell Swing.
POSTURAL STABILITY: Practice the Headstand Hold.
STRENGTH/SKILL WORK: Strict Full-ROM (Range of Motion) Handstand Push-up Strength Work and Ring Handstand Push-up Skill Work for those meriting it – taught in the format of the muscle-up day from last cycle.
METABOLIC CONDITIONING:
“Nate”
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
If you don’t have a muscle-up perform two very tough strict pullups. If you can do this with a false-grip without a band, do that. If you don’t have Handstand Push-ups, perform band assisted hspu, or push-ups in the equivalent number. Scale the Kettlebell Swing as needed.
UPCOMING EVENTS
