Tag Archives: Progress

Monday, 4/30/12

29 Apr

Croga at 12pm and 630pm with Tim.

It’s PEAK WEEK. Welcome to the week of singles!  If you don’t keep a workout log – START ONE THIS WEEK!

SELF-MYOFASCIAL RELEASE: Foam Roll and Lax Ball as needed til 10 past the hour.
MOBILITY: Box Assisted Spiderman Stretch, 1 minute each side. Box Assisted 90/90, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side.
POSTURAL STABILIZATION: Single Leg Squat Hold, 1 minute each side.
ACTIVATION: Box Jump, Work up to a peak of 1 in 8 minutes.
STRENGTH: Front Squat, up to a peak of 1.
***Especially in the 6am and 7am classes, absolutely no dumping/missing of barbells allowed – use a spot if you’re even a little bit unsure of a set.***
METABOLIC CONDITIONING: Tabata Burpees. Your score is your total number of burpees.

And now… for a VERY BIG DEAL…

CFCC IS GOING TO SUMMER CAMP!

Bathing suit? Check. Boom socks? Check. Bug spray? Check. It’s official, y’all, CFCC is going to summer camp! Mark your calendars for Friday, August 24 – Sunday, August 26! Registration will begin at noon on Friday and there WILL be workshops and WODs, along with all sorts of activities throughout the afternoon, so plan your time off from work accordingly! We will be headed to Indian Head, a summer camp and mountain retreat located in Equinuck, PA – about 3.5 hours from Philadelphia – for a weekend of adventure, beast-mode engagement, and all of your favorite CrossFitting friends.

Your weekend includes: Dinner on Friday, three meals on Saturday, and brunch on Sunday; 2 nights of accommodations; the CFCC Jamboree on Saturday night, featuring a pig roast, campfire, dancing, and open bar; specialized programming; workshops from guest presenters; and of course, the First Annual CrossFit Center City Decathlon.

Regular Members = $475; Students = $375. The first 10 people to sign up get $50 off of the appropriate registration fee! Registration begins soon!

Summer Camp is brought to you by Trap Door Athletics,the brand, spankin’ new business venture of Emily Record and Cassie Haynes Grassia. Find out more about who they are and what they do on their website, www.trapdoorathletics.com

Don’t forget to Like TDA on Facebook and follow them on Twitter, @fleethebox!!

More Elements graduates!

29 Apr

CFCC has officially hit 200 members – that’s some incredible stuff.

Every round of Elements never ceases to amaze me!  A whole new slew of people has been welcomed into CFCC and each and every one of them is just waiting to fulfill their new-found potential.  Tis the season for growing into something you didn’t think you could be!  More power to you, friends – and to my fellow vintage CFCCers – make sure you say “hi” if you see them around! :)

He doesn't always do this - but he was a very SPECIAL member of my Elements class ;)

 

The latest Elements Members!

20 Apr

If you see them around, ask ‘em what their Fran times are – because NOW THEY KNOW! :)

Friday, 4/20/12

19 Apr

You should see the Regionals workouts for this year – and then you should email me if you want to plan to go on May 5th. (erin@crossfitcc.com)

You’re never too young to do CrossFit!  Do you have a loved one you’d love to see doing CrossFit Kids?  Email me at erin@crossfitcc.com ASAP!

My apologies for the delay on CFCC BCCC info! – the relevant information for those of you who are sure you want to do it for sure – is that every week for 40 days you’ll be required to submit a food log to a member of the Nutrition Staff (you can choose who you’d like to work with if you have a preference) for review and help.  You may do this virtually ($50 + 2 measurements) or you may do this in person in 4 1/2 hour sessions and 2 measurements ($100).  There will be small contests and incentives along the way with GREAT prizes and two GRAND prizes at the end of the challenge for the two people who make the biggest change.  More information and details will be posted (especially specific to the Nutrition Seminar Information) – so stay tuned!  If you would like to save a spot today, simply email me at erin@crossfitcc.com and put BCCC in the subject line!

BK, this is the face that launched a whole lotta double unders! Photo courtesy of Ramsey!

SELF-MYOFASCIAL RELEASE: Foam Roll Hips and Upper Back, 3 minutes. Lax Ball Shoulders, 1 minute each side.
DYNAMIC WARM-UP: 3 rounds of Wrist Stretching for 30 seconds, Arm Swings for 30 seconds, Hollow Rocks for 30 seconds.
ACTIVATION: Ballistic Pushups, for 5 minutes, sets of 3.
STRENGTH: Bench Press, peak of 3.
METABOLIC CONDITIONING: 5 rounds for max reps of pull-ups (there is NO TIME component to this workout): 30 unbroken double unders, max strict pull-ups (any grip allowed).

*If you cannot feasibly complete 30 unbroken double unders you may complete 20, 10, or 5 – if you cannot string together at least 5 you may sub stringing together 50 singles.

Tuesday, 4/3/12

2 Apr

How to get into Advanced Classes at CFCC. A new Advanced Schedule is coming at you PURTY SOON – our requirements MAY change, but they will not be less difficult than these!

In case you missed it and were wondering – CFCC has RULES!  Here are they are.

Aly backsquatting for the CrossFit Total in CFCC's FIRST SPACE. WOW, that's small.

SELF-MYOFASCIAL RELEASE: Foam Roll as needed, 5 minutes.
MOBILITY: Gastroc/Soleus Stretch, 1 minute each side. Pigeon Pose, 1 minute each side.
DYNAMIC WARM-UP: Cat Camel, 10 reps. Adductor Mobs, 10 reps each side. Heel Pressdown, 10 reps. Spiderman to Stand, 5 reps. Jump Squat, 5 reps. Russian Kettlebell Swing, 5 reps.
STRENGTH: Front Squat, up to a peak of 2.
METABOLIC CONDITIONING: 21-15-9 Reps of: Front Squat (155/115) alternated with a Russian Kettlebell Swing (2/1.5)

Inspired by.

Wednesday, 3/28/12

27 Mar

There is no CrossFit Endurance or Mobility today! Our apologies for the slightly unpredictable schedule! We are trying to get a sense of what class sizes can be like in the new space – especially given that some of the extra equipment (rings, pull-ups bars, platforms) is not completed yet. All that said, if you check MINDBODY by tomorrow evening you’ll see the rest of the classes for the week to come, including a slew of Intro to Oly and Advanced Olympic Lifting classes that were not there before! Thank you for your patience!

AS OF TONIGHT, it is OFFICIALLY for real – our very own Record is GOING TO REGIONALS!  Click here for more information on TICKETS – because we are DEFINITELY going with her!

To the rest of you who participated in this year’s CROSSFIT GAMES OPEN – I cannot say how much it has meant to me to watch you grow and take chances as athletes.  It’s been so fun to watch some of you complete movements that you have literally never done before, PR your lifts, and in such a short time – learn from your mistakes.  All I can say is, that every year the best get better – if CFCC is going to make it next year, we will need to stay as focused as we have been for just a little bit longer.  We placed 78th in the first workout, but so close to the top of 30 for the majority of our workouts!  This is a huge step for us and I believe we will continue to improve upon our strengths AND our weaknesses.  You all have the heart, the discipline, and most importantly, the sense of humor that it takes to be GREAT.  For now, pat yourselves on the back, and come out and play with the FARMER’S WALK HANDLES!

Record Farmer's Walks with 135lbs. in each hand at CrossFit One Force.

SELF-MYOFASCIAL RELEASE: as needed, 10 minutes.
MOBILITY: Cat Camel, Samson Stretch, Heel Press-downs, Arm Swings as needed.
DYNAMIC WARM-UP: Burpee Sprint Races.
STRENGTH: 30 ft., Farmer’s Walk as much Weight as you can.
*Each handle weighs 49lbs. Plus the clips, each handle is 50lbs.*
METABOLIC CONDITIONING: 30 Burpee Box Jumps For time (28/24) – You must STEP DOWN from the box.

Sunday, 3/25/12

24 Mar

Looking down at the floor on Saturday at the new space.

SUNDAY’S WORKOUT OF THE DAY is… MOVING!

We’ll see you all at the gym at 10am tomorrow – or later for those of you who cannot make it until later.  We’ve got a bunch of jobs that we’ll be handing out so that we can use your time wisely and once it’s all done we’d love to take you all out for a drink at Smokin’ Betty’s at 11th and Sansom – so please stick around!

We are leaving Locust and moving on to Chestnut. CFCC’s new address will be at 1229 Chestnut in the basement. The entrance to CFCC will be on Chestnut directly to the right of the Adelphia House Apartments.  For classes on Monday we will keep the door open and will run on our normal schedule: classes at 6a, 7a, 8a, 12pm, 430p, 530p, 630p, and 730p – but there will be no Mobility.

We’ll be working on getting fobs for all members so that CFCC can be open during business hours only but never while we are busy training (here’s to no more interruptions mid-WOD by our very friendly “friends” on lower 13th street!).

We will also be spending the rest of this week trying to get some last minute work done around the space.  Tomorrow, when you see it, it’ll be in a mostly finished state – but there’s always more work to do than you think when you move.  We ask you to bear with us as we take steps to make this new space as good as it can be.

Speaking of making this new space as good as it can be… tomorrow and through out the week we’ll be asking the members of CFCC to sign off on “the rules of the gym”.  If you take issue with any of the rules below, just let us know – but otherwise, we see these as a way of regulating what most of you learn as “the norm” once you’ve been in the gym for a few weeks anyway.  It’s all a part of keeping this new space in the best shape we can and keeping you all as safe as possible.

For the funnier side of the Rules of the Gym… check this out:

 

Here are our rules:

The last Elements at 210 S. 13th Street!

20 Mar

SAMMY’S ELEMENT CLASS:

ERIN’S ELEMENTS CLASS:

LIZ’S ELEMENTS CLASS:

CASSIE’S ELEMENTS CLASS: 

TIM’S ELEMENTS CLASS:

CHRIS’S ELEMENTS CLASS: 

Monday, 3/19/12

18 Mar

SPECIALIZED SESSIONS: Mobility at 730pm with Tim.
ELEMENTS: None.
GAMES: It’s the last week – WHEW!

We’re still set to move on Sunday, March 25th – and we REALLY need your help. This Sunday ALL classes of any kind at CFCC will be cancelled and the workout of the day will instead be MOVING THE GYM. Meet at the current gym at 10am to load everything into a UHAUL and walk it down to the new space! That’s right! As soon as this coming Sunday you’ll see CFCC’S new home… and let me tell you, YOU DON’T want to miss the unveiling!

Please sign up on the board if you’re going to be there – members who show up we’d like to surprise with a little “thank you” at the end of the day, but we need to know how many people will be there!

For the next few weeks our programming will be a little unpredictable as we move to 13th and Chestnut and acclimate to the new space. In the spirit of continued bonding with the entirety of the CrossFit world, our programming will reflect the mainpage – the CrossFit website that started it at all. We won’t be doing the workouts exactly, but every day, what goes on the mainpage will inspire what we do the next day. So, keep watching!

Check out the first month of CFCC’s existence (January 2009) to see that we were interpreting mainpage WAY back then with 12 Sandbags, 4 pull-up bar spots, and a teeny tiny room.

SELF-MYOFASCIAL RELEASE: Foam Roll IT Bands and Adductor Mobs, 5 minutes.
DYNAMIC WARM-UP: 2 minutes of: Arm Swings as needed alternated with 10 Air Squats
POSTURE AND STABILITY: 30 second Handstand Hold, 30 second plank, 30 second reverse plank, 30 second single arm plank (one arm, and other arm).
SKILL/STRENGTH: Turkish Get Up, review the movement, work up to a max if you feel comfortable with the skill.
METABOLIC CONDITIONING: Five Rounds for time of: 15 Turkish Get Ups (1.5/1 pood – alternate arms as needed), Short Loop Run

Saturday, 3/10/12

9 Mar

Specialty Classes: CROSSFIT ENDURANCE at 10am, YOGA at 11am, GYMNASTICS at 1pm.
Elements: With Liz, 11am. With Tim, 10am.
CrossFit Games Open: 12pm.

GYMNASTICS SKILLS DOMINANT SESSION: Kipping Toes to Bar, Knees to Elbows.
CROSSFIT ENDURANCE: With your partner, row 8k in 2k intervals. Every 400m, row 100m with high intensity

Rizzo judges Steph Berg's Toes to Bar in WOD 12.3 of the CrossFit Games Open. On Thursday night Berg put her max overhead more than 24 times. Only in the Open...

View the full workout description here.

SELF-MYOFASCIAL RELEASE and MOBILITY: Wall Quad Stretch, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side. Roll Lower Leg Horizontally across Barbell, 2 minutes each leg. Lax Ball Feet, 1 minute each side.
POSTURAL ACTIVATION: Handstand Hold, 1 minute.
DYNAMIC WARM-UP: 5 reps Spiderman to Stand, Hip Swings, Leg Swings, and Arm Swings as needed. Then, practice the movements.
METABOLIC CONDITIONING: 

MEN - includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar

WOMEN - includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20″ box
75 pound Push press, 12 reps
9 Toes-to-bar

*Pay special attention to your standards during this workout.  Pretend you are being judged!  Your box jumps should end in full hip extension ON THE BOX (you may not jump up and off).  Your Push Press is not over until you are standing completely tall (hips and knees and arms extended, head through your arms).  Your toes on the Toes to Bar may hit underneath or over the bar but both must hit the bar – on the way down, your feet must pass behind your hips for the next rep to count.

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