CrossFit South Philly: Athletic Training For Everyone in the Center City/South Philly Areas of Philadelphia

Yay, Box Jump Burpees!

Wil — Wed, 08 Sep 2010 14:22:28 +0000

Wednesday’s WOD brought back a favorite – the Box Jump Burpee! Love ‘em or hate ‘em, they’ll kick your a** either way.

Warmup
Rolling
Joint Prep
Olympic Warmup – Clean & Jerk

Strength WOD
Press
5 – 5 – 5

Conditioning WOD
6 Rounds for time of:

400 m Run
10 Kettlebell Swings (32k / 24k)
10 Box Jump Burpees (24″ / 20″)

Thanks to everyone for helping this past weekend on the new space! We had loads of people to show up to help, many of whom whom went above and beyond. We are extremely grateful to all for their help. Goose and the contractors are currently working their magic but as soon as the mats arrive, there will be more for all of you who have expressed interest in helping. Check out a few pics from this past week:

Erin, “Queen of Destruction”, takes apart the cooler.

Lesha measures the outside of the building for signs

Yassen and Lesha are painting machines!

Barbara

Wil — Tue, 07 Sep 2010 23:03:27 +0000

Sorry for the slight gap in posting, folks – we’ll get the blog updated as soon as we have a chance. In the meantime, here are some well-deserved shout outs!
Eric K hit his first WOD with kipping pullups on Friday!
Kim got her first kipping pullup without the band on Tuesday!

Warmup
Rolling
Joint Prep
Body Weight Warmup

WOD
“Barbara”
5 rounds, each for time, of:

20 Kipping Pullups
30 Pushups
40 Situps
50 Squats

Rest 3 minutes between each round.

Compare to Feb 19, 2010

Scaling options:
L1) 5 rounds of 10 Pullups, 20 Pushups, 30 Situps and 40 Squats.
L2) 5 rounds of 5 Pullups, 10 Pushups, 15 Situps, and 20 Squats.

Whether you need work on flexibility and range of motion, or just want to avoid injury, joint preparation and mobility work are crucial. Check out Kelly Starrett’s blog at www.mobilitywod.blogspot.com for some great mobility work!

Snatches and Thrusters

Wil — Mon, 06 Sep 2010 15:42:57 +0000

Strength WOD
Snatch Work
Practice for 15 minutes, working up to a heavy single.
Advanced – Full Snatch
Beginners – Hang Power Snatch

Conditioning WOD
9 rounds for time of:

5 Strict Pullups
5 Thrusters (115 / 85)
5 Burpees

Scaling Options:
L1) 7 Rounds
L2) 7 Rounds, of 3 reps per exercise.

Deadlifts and a CrossFit Football WOD

Wil — Sat, 04 Sep 2010 15:14:52 +0000

Strength WOD
Deadlift
1 – 1 – 1 – 1 – 1

Not cleared for max effort? Do:
5 – 5 – 5

Conditioning WOD
6 rounds for time of:

5 Power Cleans (185 / 135)
20 Double Unders

Scaling Options:
L1) 5 rounds
L2) 4 rounds
Beginners may do Hang Power Cleans.

Overhead Squats

Wil — Fri, 03 Sep 2010 23:00:14 +0000

Strength WOD
Overhead Squat
1 – 1 – 1 – 1 – 1 – 1

Not cleared for max effort? Do:
5 – 5 – 5 – 5

Conditioning WOD
21 – 15 – 9 reps of:

Overhead Squats
Kipping Pullups

Fight Gone Bad!

Wil — Fri, 03 Sep 2010 00:38:38 +0000

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

Donate: CrossFit South Philly’s Fundraising Page

All proceeds benefit The Wounded Warrior Foundation, the CrossFit Foundation and the Lance Armstrong Foundation.