Tag Archives: On Ramp

Saturday, 12/31/11

30 Dec

There’s a Nutrition Seminar this coming Wednesday, 1/4/12, 630-8pm – all other classes are cancelled for the Seminar so come out and get your Nutritional Bearings! We’ll be reviewing a few perspectives that CrossFit gyms the world over take on Nutrition and we’ll talk about CrossFit Center City’s perspective on the food you eat and the goals you make. Sign up on the Calendar to attend – it’s FREE for members and $30 for non-members!

Our next Nutrition Challenge starts the following Monday, 1/9/11 – if you’re looking for some accountability in the New Year, email crossfitcc@gmail.com with CFCC BCCC (Body Change Composition Challenge) in the subject line to sign up!

Regular Session, 9am:

SELF-MYOFASCIAL RELEASE: Foam Roll and Lax Ball as needed til 10 past.

MOBILITY: Wall Assisted 90/90, 1 minute each side.  Wall Quad, 1 minute each side.  Band Assisted Pec Stretch, 1 minute each side.  Band Overhead Stretch, 1 minute each side. Band Rack Stretch, 1 minute each side.

DYNAMIC WARM-UP: Review the clean, review placing the bar overhead.

METABOLIC CONDITIONING: 3 rounds for time of: 30 Toes to Bar, 21 reps Ground to Overhead (95/65)

*20 minute cap.

10am CrossFit Endurance with Liz:

6×3:00 mins on, 3:00 mins off

10am On Ramp with Erin:

SELF-MYOFASCIAL RELEASE: Foam Roll, 10 minutes.

MOBILITY: Partner Assisted Thoracic Extension, 1 minute.  Wall Quad Stretch plus Overhead Reach, 1 minute each side.

DYNAMIC WARM-UP: For 3 minutes complete rounds: 3 Bird-dogs, 3 Spiderman Steps, 3 Air Squats, 3 Dynamic Lunges (3 steps each side).

SKILL WORK: Learn the Hang Power Snatch.

METABOLIC CONDITIONING: For time: 50 reps of Overhead Squat, at the start of every minute perform 3 burpees.  Use a weight that is light – your shoulders will fatigue pretty quickly.  If the Overhead Squat is still pretty tricky for you because of flexibility, use a Front Squat instead.

Tuesday, 12/27/11

26 Dec

Gymnastics Classes will return in the New Year!  Speaking of Gymnastics…

SELF-MYOFASCIAL RELEASE: Foam Roll Lats and Upper Back, 5 minutes.
MOBILITY: Varied Grip Hangs, 2 minutes.
POSTURE and STABILITY: 2 minutes practicing hand balancing, kicking up against the wall, or simply doing one-armed handstands.
DYNAMIC WARM-UP: Review the Kettlebell Snatch.
STRENGTH: Pull-up (Pronated Grip), up to a peak of 2.
METABOLIC CONDITIONING: 
“Sammy’s Day Off” AMRAP in 12 minutes of: 4 Chest-to Bar-Pull-ups, 4 Ring Dips, 4 Handstand Push-ups, 4 Kettlebell Snatches each arm (1.5/1)
(for the record, today is not her day off… but she could do this on her day off of training and it wouldn’t be a big deal at all :) )
POSTURAL RESTORATION: Lax Ball Shoulders, 5 minutes.

ON RAMP with Tim at 7pm:

SELF-MYOFASCIAL RELEASE: Foam Roll, 5 minutes.
MOBILITY: Coaches’ Choice.
DYNAMIC WARM-UP: Leg Swings, Hip Swings, Arm Swings, Cat Camel, Spiderman Steps, Squat to Stand, Jump Squat.
ACTIVATION: Box Jump
SKILL WORK: Front Squat – work on achieving full depth and the rack position. Work with sets of 5 reps.
METABOLIC CONDITIONING: “Sea Legs”, for 10 minutes, 1 minute of: Box Jumps, Plank. Your score is your number of Box Jump reps. Count only reps where you reach full hip extension at the top of the box and where your feet land entirely on the box.

ADVANCED CLASS, 7-830pm:
{Basement}
Warm-up of Choice til 715pm.
Olympic Lifting Specific.
715-8pm: Snatch.
8-830pm: Mainsite WOD – compare to… - 20 minute cap.

Thursday, 12/15/11

14 Dec

Today is the last day to sign up for the PARC portion of the Rittenhouse Run! Email if you can’t get in here and I’ll add you myself!

Hunter on his last round of Kalsu

SELF-MYOFASCIAL RELEASE: Foam Roll as needed, 5 minutes. Lax Ball to Shoulders, 5 minutes.
MOBILITY: Gorilla Pose, 30 seconds. Band Assisted Pec Stretch, 30 seconds on each side. Band Overhead Stretch, 30 seconds on each side. Wall Quad Stretch, 30 seconds each side. Adductor Mobs, 30 seconds on each side.
DYNAMIC WARM-UP: 1 round: 10 steps Prisoner Lunge, 3 Jump Squats, 3 Broad Jumps, 3 Jumping Split Squats.
STRENGTH: Conventional Deadlift, up to a peak of 5.
METABOLIC CONDITIONING: AMRAP in 8 minutes of: 20 Double Unders, Jumping Split Squats, 10 Switches

ON RAMP at 7pm:

SELF-MYOFASCIAL RELEASE: Foam Roll as needed, 5 minutes. Lax Ball Shoulders, 5 minutes.
MOBILITY: Band Assisted Pec Stretch, 30 seconds on each side. Band Overhead Stretch, 30 seconds on each side. Wall Quad Stretch, 30 seconds each side. Adductor Mobs, 30 seconds on each side.
DYNAMIC WARM-UP: 2 rounds of 5 each: Cat Camel, Heel Pressdowns, Spiderman Steps, Air Squats, Inchworms.
SKILL WORK: Barbell Press and Push Press
METABOLIC CONDITIONING: 10 minutes of 1 minute on, 1 minute off: Air Squats, Barbell Push Press

Saturday, 12/3/11

2 Dec

Coach Sammy competes at the American Open in Alabama!  Coach Jim will be lifting on Sunday at noon – don’t miss seeing it live!


SESSION, at 9am with Liz:

SELF-MYOFASCIAL RELEASE: As needed, til 10 past.
MOBILITY: Box Assisted Spiderman Stretch, 1 minute each side, 90/90 Stretch off the box, 1 minute each side. Ballerina Stretch, 1 minute each side.
DYNAMIC WARM-UP: POSE Skill Work.
METABOLIC CONDITIONING:
” Rockstar ” Teams of 2 AMRAP 12: 30 Burpees 75 Double Unders – one person working at a time, Each person adds to the cumulative total (meaning… if Liz and Erin are a team and Liz does 20 Burpees, Erin needs to do 10, if Erin does 20 Double Unders and Liz does 20 Double Unders, 35 can be split up between them.

CROSSFIT ENDURANCE with Liz at 10am:

row 1:00 min on, 1:00 off, 3:00 on, 2:00 off, 4:00 on, 3:00 off, 5:00 on. Each set at 90% effort. Goal: max distance

ON RAMP with Erin at 10am:

SELF-MYOFASCIAL RELEASE: Lax Ball to Shoulders, 5 minutes.
DYNAMIC WARM-UP: Cat Camel, Wrist Stretches, Spiderman Steps, Adductor Mobs, Heel Pressdowns, Leg Swings, Hip Swings, Arm Swings.
SKILL WORK: Hang Power Clean (one of 2 Olympic Lifts and necessary for bringing a barbell from the ground to shoulder).
METABOLIC CONDITIONING: 5 rounds for time of: 5 Deadlifts, 5 Hang Power Cleans, 5 Burpees.

Thursday, 12/1/11

30 Nov

Today Coach Sammy leaves for the American Open in Alabama! And our very own Coach Jim Rutter leaves tomorrow!  Throw them some love and well-wishing!  We’re so proud of you both – stay strong, and lift well!  If you have no idea what they’re doing – check this out, you’ll be able to watch them lift live!

Heads up, tomorrow’s a little different!  “Nutts” is a hero workout – for more details on what this means – go here.

DYNAMIC WARM-UP: As needed til 10 past, then learn the movements!

METABOLIC CONDITIONING:

*There is a 25 minute cap on this workout!

“Nutts”

For time:
10 Handstand push-ups
250/205 pound Deadlift, 15 reps
25 Box jumps, 30/24 inch box
50 Pull-ups
100 Wallball shots, 20/14 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb/25lb plate

Possible subs:

10 Push-ups

Deadlift scaled to what a coach deems appropriate.

Box Jumps scaled to what is manageable for you.

Pull-ups scaled to your “Fran” band.

Wallballs scaled to thrusters or front squats for anyone who cannot complete them as rx’d.

Double Unders scaled to 400 singles.

Run as is.

ON RAMP at 7pm with Chris:

MOBILITY: Wall Quad Stretch, 1 minute each side.  Wall Assisted 90/90, 1 minute each side. 

DYNAMIC WARM-UP: 3 rounds: 5 Single Arm Press on each arm (this will be the weight that you use for the metcon), 10 Air Squats.

STRENGTH/SKILL: Pull-up, 15 minutes to peak of 1.

METABOLIC CONDITIONING: 3 rounds of AMRAP in each minute of: 1 minute Pull-up, 1 minute Kettlebell or Dumbbell Press (Weak Arm), 1 minute Kettlebell or Dumbbell Press (Strong Arm),  1 minute Air Squat, 1 minute rest.  Score is total reps.

Tuesday, 11/29/11

28 Nov

This time last year, the Rittenhouse Run was on the agenda – this year is no different! CFCC’s Rittenhouse Run will be held on Sunday, December 18th at 10am. We won’t just be running this year!  SAVE THE DATE – this is a CFCC event you do NOT want to miss!  After that we’ll be heading over to PARC for an official Holiday Brunch (more on this ASAP!).

The video from last year was amazing – check out the video here.

‎”Man must be arched and buttressed from within, else the temple wavers to dust.”
– Marcus Aurelius

Jordan is funny.

SELF-MYOFASCIAL RELEASE: Lax Ball to Shoulders, until 5 past.
MOBILITY: Band Overhead Stretch, 1 minute each side. Band Pec Stretch, 1 minute each side.
DYNAMIC WARM-UP: 5 minutes of double under practice followed by, wrist stretching, ring row and perfect push-up practice.
SKILL WORK: Strict Muscle-Up strength work or False Grip Ring Pull-up
METABOLIC CONDITIONING: 3 rounds of AMRAP in 1 minute of each: 1 minute of ring rows, 1 minute of push-ups, 1 minute of double unders.

ON RAMP with Erin, at 7pm:

SELF-MYOFASCIAL RELEASE: Foam Roll, til 10 past.
DYNAMIC WARM-UP: Leg Swings, Hip Swings, Arm Swings, Squat to Stand
ACTIVATION: Box Jump, for 10 minutes.
STRENGTH/SKILL WORK: the Goblet Squat.
METABOLIC CONDITIONING: 5 rounds for time of: 10 Box Jumps (24/20), 5 Goblet Squats (1.5/1), 30 second plank.

Tuesday, 11/22/11

21 Nov

Nothing will work unless you do.
- John Wooden

The Advanced Class this week will be held on Saturday from 11a-1pm.  Questions? Email us!  If you are in the Advanced Class please sign up on the Calendar to attend.

Check out more progressions for muscle-ups from Naka Athletics!

Season’s Drinkings! from Robbwolf.com – ah yes, I remember the days when I used to sip on soy chai tea lattes all day long and WOOOOONDER why I couldn’t keep my eyes open – don’t be fooled! Get the facts on your “comfort drinks” and learn how to make versions that don’t TRASH your metabolism!

Did you know... that once upon a time CFCC lived in a racquetball court?

SELF-MYOFASCIAL RELEASE: Lax Ball to Shoulders, 5 minutes.
MOBILITY: Band Assisted Pec Stretch, 1 minute each side. Band Assisted Overhead Stretch, 1 minute each side.
DYNAMIC WARM-UP: Ball Slam, 1 minute. Pass off to a friend during the minute – see how many slams you can get.
STRENGTH: Strict Muscle-Up or False Grip Pull-up
METABOLIC CONDITIONING: With a partner complete the following, only one person may be working at a time, only one pull-up station may be used at a time, only one ball is assigned to each team (20/14/10): 50 pull-ups*, 50 Ball Slams, 50 Burpees, 50 Ball Slams, 50 Burpees, 50 Pull-ups, for time.

*For those who already can, 5 rope climbs.

ON RAMP with Erin at 7pm:

SELF-MYOFASCIAL RELEASE: Foam Roll Hips, 5 minutes.
POSTURE AND STABILITY: Single Leg Squat Hold, 1 minute each leg.
DYNAMIC WARM-UP: 3 rounds of: 5 Squat to Stand, 5 Air Squats, 5 Good Mornings, Leg Swings each side. Hip Swings each side.
SKILL: The Squat vs. the Hip Hinge – Build to a single leg squat.
METABOLIC CONDITIONING: 5 rounds for time of: 5 Single Leg Squats per leg, 5 Good Mornings, 50ft. of a plate Overhead Walks.

Announcing… the Battle of the Bands events!

18 Nov
Please remember, CFCC, that ALL OTHER CLASSES tomorrow (except for afternoon Olympic Lifting sessions) are cancelled for tomorrow.  Come out and join us for some good times and competition!  
If you can’t make the competition tomorrow, please remember that we are making a trip out to Wyebrook Farms directly after this.  Come with us!

BATTLE OF THE BANDS –We are estimating that we will have about 48 athletes.  In total we have 12 judges and a few alternates to help with things like loading weights and any questions about the facility.

We have a shower on site along with a laundry service.  We also have filtered water on both floors and two bathrooms.  We’ve had more than 60 people in the facility at once for normal session times so I think the volume will be fine.

All athletes will be asked to move downstairs upon arrival after checking in and receiving their number – they can store things there, warm-up, and generally relax. Spectators are welcome but during the day they will be asked to shift to different portions of the gym for their own safety and for the ease of the athletes.

All attendees are asked to consider making a donation to the Ed Snider Youth Hockey Foundation (all proceeds from the day will go toward the ESYHF).  We will have representatives on hand on the day of to talk a little about what this incredible organization does for the children of Philadelphia. Athletes are asked to make a suggested donation of $20.

If you have any questions about the event, please email us!

We’re excited!

-Erin and the rest of the crew at CFCC

www.crossfitcc.com
crossfitcc@gmail.com

ITINERARY:

745am:          Erin is there to open the gym.

800am:          Athletes and Judges arrive. Athletes warm-up. Judges check in with Tim.

830am:         Athletes that aren’t familiar with movements or would like to simply get a feel for their locations may try

910am-1010am: First Event.

                    PROWLER PUSH (low setting only), how far can you get in 5 seconds?  2 lanes.  Men (180 – 4 plates), Women (90 – 2 plates).  Distances will be rounded to the nearest 2 inches and will be clearly marked on the floor.  There is no scaling for this event.  Your score is 0 if you move the prowler 0 inches.  We are estimating that heats will be 2 people at a time and that each heat will include changeover time (to put the prowlers back where they started will take about 3 minutes – an overestimation, I think. :) )

1010am – 1030am:  Second Event.

                    MAX HANDSTAND HOLD, how long can you hold a wall-assisted handstand?  Your feet alone may touch the wall, not your upper back or your hips or your head, but only your feet. Wall facing handstands are also permitted as long as the athlete is entirely perpendicular to the floor. There are three heats each lasting 5 minutes, plus 5 minutes of extra time for transitioning.

1030am-1045am: Break, while judges determine places according to the first two events.

1045am – 1050am: Intro to third event.

1050am: Third Event.

                    “CROSSFIT DISCO” – 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of: Box Jumps (24/20), Pull-ups, with a 10 minute cap.  The Box Jumps may not be scaled but the pull-ups can be.  For the box jump, the athlete must land with the whole foot on the box and stand up to an open hip.  Jumping off with an open hip for this competition is not allowed.  These reps will absolutely not count and must be repeated if not completed as such. The pull-ups will be either rx’d (no band), miniband, light band, or average band.  On the pull-ups the chin has to break the horizontal and vertical plane of the bar.  Kipping pull-ups are allowed.  There will be 10 spaces for CROSSFIT DISCO available (10 pull-up spaces and 10 boxes available).  There will be 5 heats, plus some time for changeover (10 minutes).  Every rep counts.

1150am-1200pm: Deliberation of winners.

1200pm: Announcement of winners (including the giving of the Virtuosity award) and general dismissal of all.  Woohoo!

P.S. BELIEVE ME, you WANT to win this prize.

Wednesday, 11/9/11

8 Nov

Pictures of Fall Ball taken by Ramsey Beyer are up! And while you’re at it… if you haven’t “liked” us on Facebook yet – stop that… LIKE USto keep up with the most recent news about CFCC!

I’m a little obsessed with short rib anything lately… and this Short Rib Ragu seems like it would really be perfect for anyone with Short Ribs from the cowshare… and a little bit of time.

CROSSFIT ENDURANCE with Liz at 530pm:

Partner relay.  In teams of two, sitting side by side on rowers, first person rows 100m at maximal intensity while other partner rows at an easy pace. When 100m is completed, first partner yells GO to second partner and second partner row 100m.  Second partner yells GO when completed and first person rows 200m.  This pattern continues up to 500 and then back down.

Mau, is that you??? ...doing some really fancy burpees.

SELF-MYOFASCIAL RELEASE: Lax Ball Glutes, Quads, Feet – til 10 past.
DYNAMIC WARM-UP: 30 seconds with each: Cat Camel, Samson Stretch, Adductor Mobs, Leg Swings, Hip Swings, Arm Swings, Pull-ups (same band you will use during the metcon).
ACTIVATION: Broad Jump, peak of 1.
STRENGTH: Front Squat, peak of 1.
METABOLIC CONDITIONING: AMRAP Burpees in 3 minutes. Rest 2 minutes. AMRAP Pull-ups (Kipping) in 2 minutes. Rest 1 minute. AMRAP Air Squats in 1 minute. Score is total reps of each.

ON RAMP with Liz at 630pm:

SELF-MYOFASCIAL RELEASE: Lax Ball to Glutes and Quads, 1 minute each, each side.
MOBILITY: Wall Quad Stretch, 1 minute each side.
DYNAMIC WARM-UP: Leg Swings, Hip Swings, and How to Row.
POWER: Broad Jump, take 6 measured attempts at your best jump.
METABOLIC CONDITIONING: Row 500m. Rest as needed. Row 500m.

5 Nov

In honor of our guests last night (Thanks again for visiting, Bill and Hayley!) and because pumpkin and pancakes definitely go together.

Most things in nature are at their fullest when they move with others: have you check out Advanced Classes yet?  Inspiration is a daily activity, CFCC – why not schedule it?  The list’s waiting for you in the gym – all you have to do to begin is to say you want in by signing up.  Do it by Monday!

 

9am with Liz:

SELF-MYOFASCIAL RELEASE: Anywhere you’re sore for 10 minutes.
DYNAMIC WARM-UP: Short Loop Run.
METABOLIC CONDITIONING:

With a partner, complete the following for time:

Row 1k
Push Press (135/95), 20 reps
Bar-Facing Burpees, 20 reps
Push Press, 15 reps
Bar-Facing Burpees, 15 reps
Push Press, 10 reps
Bar-Facing Burpees, 10 reps
Push Press, 5 reps
Bar-Facing Burpees, 5 reps

Only one person may be working at a time. Only one barbell may be shared between partners. Anyone doing this workout as rx’d may opt to do the workout without a partner.

ON RAMP with Liz at 10am:

SELF MYOFASCIAL RELEASE: Lax Ball Shoulders, until 10 past.
MOBILITY: Band Overhead, 1 minute each side. Band Pec Stretch, 1 minute each side.
DYNAMIC WARM-UP: Short Loop Run
SKILLS: Push Press and Bar-Facing Burpee
METABOLIC CONDITIONING:

With a partner, complete the following for time:

Run Short Loop
Push Press (65/45), 20 reps
Bar-Facing Burpees, 20 reps
Push Press, 15 reps
Bar-Facing Burpees, 15 reps
Push Press, 10 reps
Bar-Facing Burpees, 10 reps
Push Press, 5 reps
Bar-Facing Burpees, 5 reps
Run Short Loop

11am CrossFit Endurance with Liz: (remember, you’ll be on the ergs!)

4-6 6x500m, rest 2:00 mins, hold 3-5 secs

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