Thursday Sep 2nd, 2010
CrossFit South Philly is hosting the Fight Gone Bad V charity WOD on Septbember 25, so we took the opportunity on Thursday for a practice run. Hilary & Cyd hit the WOD as Rx’d for the first time – nice job!
Warmup
Rolling
Joint Prep
Body Weight Warmup
WOD
“Fight Gone Bad”
3 rounds, with 1 minute at each station for total reps:
- Wall Ball Shots to 10? target (20# / 14#)
- Sumo Deadlift High Pulls (75# / 55#)
- Box Jumps (20″)
- Push Press (75# / 55#)
- Row (1 cal = 1 rep)
The clock never stops. Rest one minute between rounds.
Compare scores to June 2, 2010
Register for FGB V by clicking the image below:
Donate: CrossFit South Philly’s Fundraising Page
All proceeds benefit The Wounded Warrior Foundation, the CrossFit Foundation and the Lance Armstrong Foundation.
Wednesday Sep 1st, 2010
On Wednesday we worked on getting the bar overhead — we practiced the use of power and speed to lift increasing loads by progressing from the press to the push press and finally to the push jerk.
Warmup
Rolling
Joint Prep
Olympic Warmup – Snatch
WOD
Press 1 – 1 – 1
Push Press 3 – 3 – 3
Push Jerk 5 – 5 – 5
Compare to November 14, 2009
Thursday is your last day to get in on the order for fresh grass-fed beef. If you want in, reply to the original post.
Tuesday Aug 31st, 2010
Tuesday was Linda’s first WOD at CFSP! It was also Russ‘ first day back. Great to see you both!
Warmup
Rolling
Joint Prep
Gymnastics Day 1
Strength WOD
Cleans 3 – 3 – 3
Power Cleans 1 – 1 – 1
Not cleared for Cleans? Do:
Clean Pulls 5 – 5 – 5
Front Squats 5 – 5 – 5
Conditioning WOD
As many rounds as possible in 10 minutes of:
- 7 Deadlifts (225 / 155)
- 7 Burpees
Scale weight as needed.
Monday Aug 30th, 2010
Work on the new box is beginning. Thanks to everyone helping out this weekend! There will be more opportunities to help
On Monday both Ashley W and Conrad hit their first WODs at CFSP!
Warmup
Rolling
Joint Prep
Olympic Warmup – Clean & Jerk
Strength WOD
Weighted Pullups
5 – 5 – 3 – 3 – 1 – 1
Conditioning WOD
5 rounds for time of:
- 7 Handstand Pushups
- 14 Ball Slams (30 / 20)
- 200m run
Wally scaled up with extra reps, a longer run, and the parallettes!
Amy S stepped up to the challenge and hit the ball slams as Rx’d for the first time!
Nice work, kids!
Scaling Options:
L1) 5 rounds of: 5 HSPU | 10 Ball Slams
L2) 4 rounds of: 5 HSPU | 10 Ball Slams
Saturday Aug 28th, 2010
On Saturday we completed the first ever CrossFit South Philly Hero WOD, “Derek”. “Derek” was conceived by Jeff and his sister Katy, to honor the memory of Lance Corporal Derek Hernandez. Katy and her fiancee Dan both served as MPs with L. Cpl. Hernandez at Camp Pendleton before their deployment to Afghanistan.
Warmup
Rolling
Joint Prep
Monostructural Warmup
WOD
“Derek”
5 rounds for time of:
- 30 Double Unders
- 20 Burpees / Kettlebell Swings*
- 10 Box Jumps (32″ / 24″)
- 6 Muscle Ups
* Do Burpees in rounds 1, 3, and 5.
In rounds 2 and 4 do Kettlebell Swings with 32k (M) or 24k (W)
In honor of Lance Corporal Derek Hernandez, 20, of Edinburg TX. L. Cpl. Hernandez was killed on June 6, 2010 in Helmland province, Afghanistan. He is survived by his mother, Virginia Reyna.
Friday Aug 27th, 2010
On Friday we did “Sets Across” for our strength WOD. In this format, you select a weight that is at or near your current max and use the same weight for all of your work sets instead of gradually ascending through the sets. If you don’t know your max yet, do ascending sets.
It was Dave’s last day at CFSP – he is heading back to school for the fall. Best of luck Dave – see you when you’re on break!
Warmup
Rolling
Joint Prep
Gymnastics Day 2
Strength WOD
Front Squats
5 – 5 – 5
for sets across
Conditining WOD
Sellout Tabata
20 seconds of work, 10 seconds rest for 8 straight sets of:
- Pushups
- Situps
- Kettlebell Swings (24k / 16k)
Complete all 8 sets of one exercise before moving on to the next.
This is a sellout – go all out for total reps.
Thursday Aug 26th, 2010
On Thursday we celebrated Mert’s 23rd Birthday. Fittingly, Mert also got the fastest time of the day!
Warmup
Rolling
Joint Prep
Gymnastics Day 1
Strength WOD
Turkish Getups
Work for 12 minutes, with the goal of obtaining a new 1-rep max
Conditioning WOD
“Mert’s Birthday WOD”
8 – 8 – 7 reps of:
- Push Jerks (135 / 95)
- Racked Lunges (135 / 95) (per leg)
- Toes to Bar
Row 230 m after each round.
This is a 3-round WOD: First two rounds are 8 reps of each exercise, final round is 7 reps each. Reps on racked lunges are per leg.
Wednesday Aug 25th, 2010
On Wednesday we focused on generating power during the Strength WOD. Tom O, Yassen, Michi, & Jeremy all made a lot of progress in using their hips to generate explosive power during the Push Press.
Warmup
Rolling
Joint Prep
Olympic Warmup – Clean & Jerk
Congrats to Skinny for moving up to the Advanced Olympic Warmup!
Strength WOD
Push Press
3 – 3 – 3 – 3 – 3
Conditioning WOD
3 rounds for time of:
75 Burpees wasn’t enough for Wally – he scaled up the reps in each round, to do 100 total.
Scaling Options:
L1) 3 rounds of: 400 m Run | 15 Burpees
L2) 3 rounds of: 400 m Run | 10 Burpees
