Kuo Hsing Chun

Workout of the Day: Wednesday, 12.11.13

Below, a 19 year old lifter (Kuo Hsing-Chun (-58kg, Chinese Taipei)) cleaning 136kg with ease at the 2013 WWC even with a noticeable jump forward (unusual at the elite level). She is 20 years old. Look at the 4th, 5th, and 6th frame and stay THAT close to your power cleans today to make them […]

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Workout of the Day: Saturday, 12.7.13

Are you interested in Olympic Lifting for sport? This meet is coming up at the end of January and the Olympic Lifting Club at CFCC (Liberty Barbell Club!) is designed to create and prepare athletes for competitive Olympic-Style Weightlifting. If you want to learn to lift like Jay and Zoda, email erin@crossfitcc.com so we can […]

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Workout of the Day: Friday, 12.6.13

Sign up for the Rittenhouse Run + Brunch here! The Rittenhouse Run is an annual event that CFCC does in teams at Rittenhouse Park. The end objective is PURE FUN in the format of a kind of movement-oriented scavenger hunt. Everyone can participate, and ugly sweaters are mandatory strongly suggested. Come join us on Saturday, […]

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Workout of the Day: Wednesday, 10.23.13

Reminders: Fall Ball is THIS Friday, October 25th – bring a food or drink-type thing and come in costume for a WOD prior to the potluck! The Competitor’s Meeting is this Saturday, October 26th, 8-10am. This is the LAST day to be measured for the BCCC. The times are as follows: Wednesday 10/23 7-9am (Meg), Wednesday 5-7:30pm (Greg). Below, […]

Lesha Meyer of CrossFit Novem, coaching with style.

2013 hookgrip Classic Results

  The 2013 hookgrip Classic was a HUGE success! Liberty Barbell Club was thrilled to host nearly 90 lifters over two days, with representation from all over the city, state and even the country (yep, we had an athlete travel from Tucson Barbell Club in Arizona to lift in the Open Division). The weekend was […]

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Workout of the Day: Monday, 10.7.13

The hookgrip Classic was an AMAZING event – definitely the BEST Olympic Lifting meet we have EVER run – and I just wanted to extend one more note of gratitude to the volunteers who helped and those of you who came by to cheer.  It was a weekend to remember, and you all helped to […]

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Workout of the Day: Saturday, 10.5.13

The hookgrip Classic is today! Come out and watch OR, follow the two-day competition from home on Liberty Barbell Club’s Facebook Page. “The Universe is constituted to maximize play. The best games are not those in which all goes smoothly to conclusion, but those in which the outcome is always in doubt. The geometry of […]

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Workout of the Day: Saturday, 9.28.13

Weekend Reading for the BCCC: Simple Paleo Tortillas – easily stored and easy to make! Chorizo & Kale Crockpot Soup – delicious, nutritious, and takes NO time. Cinnamon Roasted Butternut Squash – paleo does NOT mean low carb.  If you’re craving something sweet – try this! Game Day Paleo Hot Wings – a tried and […]

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Workout of the Day: Wednesday, 9.25.13

THIS IS THE FINAL DAY OF MEASUREMENTS FOR THE BCCC – THE TIMES ARE: Wednesday, 9/25 7-9AM (Meg); Wednesday, 9/25 4:30-7:30pm (Greg) ALSO, CROSSFIT TOTAL sign-up is now up on MINDBODY under “Seminars” – Sign up soon to get the spot that works best for you! Basa watching Josh snatching in Hybrid Oly. Where Josh […]

Workout of the Day: Tuesday, 9.17.13

The 17 Commandments of Rowing. <— a lot of great tips! Also, a whole bunch of videos that will help as well here. Below, Coach Basa clean and jerks 109kg (239.8lbs) at a bodyweight of 56kg (123.2lbs) – that’s a 6kg PR for him! WORKOUT OF THE DAY: MOVEMENT PREP: Foam Roll as needed, 3 minutes. Lat […]