Tag Archives: Quotations

Wednesday, 4/11/12

10 Apr

Did 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.

SATURDAY, 12/17/12

17 Mar

GAMES: 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!

Friday, 3/9/12

8 Mar

Specialty Classes: Advanced Olympic Lifting 3-5pm, 5-7pm – wondering what it takes to attend this class?
Elements: 7a with Cassie, 9am with Chris.

Avener, judging Meredith for WOD 12.3

SELF-MYOFASCIAL RELEASE: Foam Roll, 5 minutes. Lax Ball Glutes and Hamstring Tie-in, 5 minutes.
MOBILITY: Coaches Choice, 5 minutes.
DYNAMIC WARM-UP: 3 rounds of: 10 Plate Loaded Good Mornings (Sumo Stance, Slight bend in the legs, as in Sumo), 10 Glute Bridges, 10 Adductor Mob sit backs each side.
STRENGTH: Sumo Deadlift, up to a peak of 2.
METABOLIC CONDITIONING: Partner Relay: with a partner, alternate rowing 1 minute for as many calories as possible for 10 minutes. So, you row for a minute (as many calories as you can), on the minute, switch with your partner, who will then row for a minute… until 10 minutes has passed. Your score is the total amount of calories. If you are the odd man out, row like you have a partner and double your score.

INSPIRATION: the daily experience of putting yourself through something difficult makes you BETTER at doing just that.

Wednesday, 2/29/12

28 Feb

Specialized Classes: CrossFit Endurance with Liz at 530pm, Mobility with Tim ½ hour 1-130pm, 730pm, Intro to Oly at 6-730pm (with Erin).
Elements: 7am, 9am, and 7pm.

“Work every day. No matter what has happened the day or night before, get up and bite on the nail.” – Ernest Hemingway

CROSSFIT ENDURANCE: with your partner, row 5k.

Come get mobile like this young fellow, at the 1pm class and at 730pm TONIGHT.

SELF-MYOFASCIAL RELEASE: As needed until 5 past.
DYNAMIC WARM-UP: Every minute on the minute for 10 minutes, perform 1-3 Pronated Grip Pull-ups. Every rep should be fast and if any reps become slow back down in load or in reps.
SKILL WORK: The rebounding or repped box jump. Pick any height you like and work this skill for 5 minutes. Focus is on precision. If you’re hitting a height that’s really awesome but makes your form deteriorate, lower the height of your box.
METABOLIC CONDITIONING: Complete 5 attempts at an unbroken set of wallballs. Unbroken means you can rest as long as you want in the squat and you can miss the target and keep moving, but the second the ball touches the floor your set is done.

You will record two scores: 1) The highest number of wallballs you did in one set 2) The lowest number of wallballs you did in one set.

*** if you are a wallball beast, try an unbroken set of 2-fers ***

POSTURAL RESTORATION: Accumulate 2 minutes in a Wall Assisted Straddle.

Friday, 12/16/11

15 Dec

Please remember that the noon is cancelled this Friday!  Also, the On Ramp on Saturday is cancelled.

Please be sure to check out our Holiday schedule – plan to train through your Holidays!  It can be done!

Remember that if you are a member of CFCC and you’d like to gift a month of membership, it’s just $75!  This offer is good until the end of December!  Let us know if you’d like to take advantage of it!

Shoulder Savers (part 1 in a 3 part series) by Eric Cressey – a man who knows a LOT about shoulders.  If you want to keep your shoulders safe – learn to know your the muscles moving your shoulder blades (scapulae) very well!

Socks. If you're gonna deadlift and you're not gonna wear sweats... you need them!

“Ever since I was a child I have had this instinctive urge for expansion and growth. To me, the function and duty of a quality human being is the sincere and honest development of one’s potential.” -Bruce Lee

SELF-MYOFASCIAL RELEASE: Foam Roll as needed, 10 minutes.
MOBILITY: Wall Quad Stretch, 1 minute on each side. 90/90, 1 minute on each side. Gastroc/Soleus Stretch, 1 minute on each side. Rack Stretch, 1 minute on each side. Band Overhead, 1 minute on each side.
POSTURE AND STABILITY: Handstand Hold, 1 minute.
DYNAMIC WARM-UP: Row 250m, if you are waiting for an erg. Work on hand balancing.
STRENGTH: Press, up to a peak of 5.
METABOLIC CONDITIONING: 3 rounds for time of: 250m Row, Short Loop Run.

To be done in heats when there are more than 5 people in a class. Bring your own timers just in case you need to keep track for yourself! If you did not attend Thursday you may also opt to complete 30 Double Unders in lieu of the Short Loop Run.

Wednesday, 11/30/11

29 Nov

Have a moustache of any kind at home, on your face, available with a little eye pencil action?  This is the day to sport it – the very last day of November/Movember!  Read more about Movember here. :{ Come in to train, sport a stash and your picture will be taken.  Chalk stashes are gladly accepted.

Don’t forget to save Sunday, December 18th for a day of CFCC craziness!  We’ll be doing our thing in elvish costume in Rittenhouse Park that morning at 11am then heading out to a huge brunch – you don’t want to miss it!

Moustache Mobility with Tim is at 730pm – if you’re feeling stiff or struggling with CrossFit positions such as the Overhead Squat, the Press, or the rack for the Clean – this class is for you!

One of the Saxon brothers - proving that stashes make your strong(er?)

More proof?

………………………………………………………………………………………………………..

SELF-MYOFASCIAL RELEASE: Lax Ball Feet, 1 minute each side. Lax Ball Glutes/Hamstring, 1 minute each side.
MOBILITY: Wall Quad Stretch, 1 minute on each side. Box Assisted 90/90, 1 minute each side. Band Overhead Stretch, 1 minute each side. Band over shoulder, hand behind back, 1 minute each side.
DYNAMIC WARM-UP: Leg Swings and Hip Swings if you are not the first on the ergs. Row an easy 300m.
STRENGTH: Overhead Squat, up to a peak of 2.
METABOLIC CONDITIONING: Tabata Row – 8 rounds of 20 seconds of work and 10 seconds of rest for max distance.

“Until one is committed, there is hesitancy, the chance to draw back, always ineffectiveness concerning all acts of initiative and creation. There is one elementary truth, the ignorance of which kills countless ideas and splendid plans; that the moment one definitely commits oneself, then providence moves too.

All sorts of things occur to help one that would never otherwise have occurred. A whole stream of events issues from the decision raising in one’s favor all manner of unforeseen events, meeting and material assistance which no one could have dreamed would have come their way.

I have learned a deep respect for one Goethe’s couplets: “Whatever you can do or dream you can, begin it. Boldness has genius, power and magic in it. Begin it now!”” -W.H. Murray, from the journal of his Himalayan expedition (Many thanks to Meghan Santaniello for passing this along.

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.

Wednesday, 11/2/11

1 Nov

At Fall Ball we will have a drawing for two FREE slots for the Olympic Weightlifting cycle (you would be entering the cycle a week late – so you’d get 5 weeks of Olympic Weightlifting). The slots will be for the hours of 4-6pm on Monday, Tuesday, Thursday, and corresponding hours in the morning on Saturday (or Sunday as a make-up day). If you’d like to the chance to win one of these slots and you ARE a member of CFCC, attend Fall Ball to enter your name!

Sign up for Advance classes and Battle of the Bands at the front of the gym!

CROSSFIT ENDURANCE at 530pm with Liz:

Wanna refine your rowing? CFE takes a turn toward rowing in the winter months – come in to hone your skills and perfect your “metcon”!

9×1 min on, 1 min off

The regular CrossFit sessions tomorrow will be coached by Chris in the morning and noon, Liz at 430pm, and TEAM TIM AND JIM at 530pm and 630pm. GO TEAM!

SELF-MYOFASCIAL RELEASE: Lax Ball to Hip Flexors and Glutes, 2 minutes each side.
MOBILITY: Wall Quad Stretch, 1 minute each side.
DYNAMIC WARM-UP: 3 minutes with: 3 Spiderman Steps on each side, 3 Toes to Bar, 3 Jump Squats
STRENGTH: Front Squat, beginning with triples, up to a peak of 1.
METABOLIC CONDITIONING: 15-12-9-6-3 reps of: Front Squat (135/95)/Toes to Bar – 15 minute cap.

If you can’t clean the rx’d load, you can’t use it for the metcon. Use a weight you can confidently clean…and then make sure you learn to clean in Intro to Olympic Weightlifting this Sunday from 10am-1130am.

The video below is from the founder of CrossFit, Greg Glassman: We’ve all been there – and if you haven’t tried it lately… try doing a metcon alone – we’re all here to push each other, we all make this gym better – if you’re not here, you’re not just shorting yourself, you’re shorting this team!

ON RAMP with Liz at 630pm:

SELF-MYOFASCIAL RELEASE: Lax Ball to Hip Flexors and Glutes, 2 minutes each side.
MOBILITY: Wall Quad Stretch, 1 minute each side. Band Assisted Hamstring Stretch, 1 minute each side.
DYNAMIC WARM-UP: 3 minutes with: 3 Spiderman Steps on each side, 3 Toes to Bar, 3 Jump Squats
SKILL: The Russian Kettlebell Swing
METABOLIC CONDITIONING: AMRAP in 8 minutes of: 3 Kettlebell Swings, 3 Toes to Bar, 3 Jump Squats

The real glory is being knocked to your knees and then coming back. That’s real glory. — Vince Lombardi

Tuesday, 11/1/11

31 Oct

Fall Ball is this Friday.  Battle of the Bands is on November 19th.  Save the date(s)!

“The men and women who change the world are not blessed with exceptional insight. They merely choose to keep pushing, risking, and betting when it would be perfectly prudent to stop.” — Jon Gilson

Patti, racked for her second to last jerk of "Grace" rx'd.

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders: Pecs, Upper Traps, Lower Traps, until 10 past.
DYNAMIC WARM-UP: 1 minute with each: Cat Camel, Cat Stretches, Wrist Stretches, Plank, Hollow Rocks.
SKILL: Handstand Walking
METABOLIC CONDITIONING: “Don’t Go To Texas, Tony:” 5 rounds for time of: 20 ft handstand walk, 20 hollow rocks

If you can’t Handstand Walk more than a few steps at a time, shorten the distance to 5 attempts at walking as long as you can.

GYMNASTICS at 730pm with Sammy:

Skill: L-sit (Rings) + Bridge Work (Limber, Kick-over, Handstand to Bridge)
Metcon:
3 Rounds for Time:
Bridge Hold, 1 minute
15 Ring Dips
15 Bridge-ups
Ring L-sit Hold (Sub: ring support), 1 minute
Rest, 1 minute
Cash-Out: 3 Burpees for every break in holds

Top Scores of the Day:

Men: Hunter (216), Reid (236), Aaron (341)

Women: Record (314), Cassie (324), Angie (359)

Rookie of the Day Award: Anna Luber – rx’d in 616 and Matt Hsieh – 15 reps in 10 minutes at a HUGE percentage of bodyweight.

Friday, 10/21/11

20 Oct

If you’re interested in catching a ride to see the meet tomorrow please let us know by noon today (Friday!)

If you lift barbells you have to read this.

Through the years, I have combined meditation, action, and the Iron into a single strength. I believe that when the body is strong, the mind thinks strong thoughts. Time spent away from the Iron makes my mind degenerate.
- Henry Rollins

Meg. Z - showing off a great position for the bar to be in while back squatting.

SELF-MYOFASCIAL RELEASE: Lax Ball to Pecs, 1 minute each side. Lax Ball to Glutes, 1 minute each side.
POSTURE AND STABILITY: Single Leg Squat Hold, 1 minute each side.
DYNAMIC WARM-UP: 10 Spiderman Steps, 10 Prisoner Lunges, 10 Adductor Mobs
STRENGTH: Back Squat, up to a peak of 3.
METABOLIC CONDITIONING: 3 rounds, 1 minute at each station, each round for max reps of: Back Squat (135/95), Box Jumps (30/24), Single Leg Squats (alternate legs), Rest.

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