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

Run Gone Bad

Wil — Mon, 08 Mar 2010 17:19:10 +0000

We had a few more new faces in class on Monday – welcome to the team, Lauren, Gina, & Tony!

After his performance in the AM, we thought for sure that Rob K was going to own this one – but it was a nice surprise to see Lee earn the fastest time of the day instead!

Pete also put in an awesome performance with one of the fastest times of the day!

Warmup
Rolling
Joint Prep
Gymnastics Day 1

WOD
For time:

400 m Run
25 Wall Ball Shots (20 / 14)
400 m Run
25 Push Press (75 / 55)
400 m run
25 Sumo Deadlift High Pulls (75 / 55)
400 m Run
25 Push Press
400 m Run
25 Wall Ball Shots

Scaling Options: L1 – Do 20 reps of each exercise. L2 – Do 15 reps. Do not scale the run.

Push Up and Run

Wil — Sat, 06 Mar 2010 15:45:53 +0000

On Saturday we got to take advantage of the mild weather and get some running in! The folks who did the Conditioning WOD during open gym did the entire thing outdoors — hitting their pushups in the middle of the street so they could soak up a few extra rays.

Warmup
Rolling
Joint Prep
Gymnastics Day 2

Strength WOD
Back Squats (Low Bar)
3 – 3 – 3 – 3 – 3

Beginners do 3×5, focusing on form and range of motion

Conditioning WOD
As many rounds as possible in 20 minutes of:

Max Rep Pushups
100 m Sprint

Post number of rounds and total number of pushups.

OLY Practice

Wil — Fri, 05 Mar 2010 14:54:48 +0000

Friday gave us a chance to get some more Olympic Lifting practice in; this time we focused on the Snatch. A crucial ingredient to a successful snatch is being able to confidently pull yourself under a bar that is overhead. To help increase their confidence in this area the beginners worked on their overhead squats and they also did some snatch pulls to work on their speed and power.

Warmup
Rolling
Joint Prep
Snatch Progressions

Power WOD
Advanced – Snatch Work
Practice the snatch for 15 minutes, working up to a heavy single

Beginners – Snatch Pulls and Overhead Squats
Work on Snatch Pulls for 7 minutes, and Overhead Squats for 7 minutes. Use a challenging weight.

Conditioning WOD
As many rounds as possible in 3 minutes of:

4 L-Pullups
6 Overhead Squats (95 / 65)

Rest 1 minute, and repeat the cycle again until you have completed a total of 5 three-minute cycles.

Jackie

Wil — Thu, 04 Mar 2010 15:25:13 +0000

I thought you would all have learned by now that if what’s on the whiteboard looks easy, it usually is anything but. A few people were lulled into a false sense of security prior to yesterday’s WOD – hope you learned something from that!

Chris D. got his first kipping pullups today… and went on to do 30 of them in the WOD! Way to go, Chris! Recognition also goes to all the people that were working on the kipping pull-ups before class. We saw some really great progress from many of you and several of you are almost there.

Warmup
Rolling
Joint Prep
Turkish Getups for 12 minutes

Challenge yourself with the TGUs by going up in weight.

WOD
“Jackie”
For time:

1000 m Row
50 Thrusters (45 / 35)
30 Kipping Pullups

Scaling Options: L1) 100 m Row, 30 Thrusters, 20 Kipping Pullups
If you don’t have kipping pullups, sub jumping pullups at 2x reps.

LOL of the Day: “The thrusters were a surprise.” – Chris L.

Deadlifts, Situps and Double Unders

Wil — Wed, 03 Mar 2010 15:12:15 +0000

We got quite a bit of positive feedback about this WOD, so you’ll be seeing it again one of these days.

Jean set the bar high by going Rx’d and hitting 9 rounds!
Awesome work, Jean! You continue to inspire us all.

Warmup
Rolling
Joint Prep
Gymnastics Day 1

Skill Work
Practice Double Unders for 5 minutes

WOD
As many rounds as possible in 20 minutes of:

9 Deadlifts (225 / 155)
15 AbMat Situps
21 Double Unders

If you don’t have Double Unders, sub is 15 Box Jumps.

The Gauntlet

Wil — Tue, 02 Mar 2010 14:21:25 +0000

The strength/power portion of Tuesday’s WOD focused on generating power and speed while getting the bar overhead. Beginners focused on the Push Press, while others practiced the Push Jerk and the Split Jerk. Here are the elements of the Push Press that we’re looking for you to demonstrate consistently so you can begin practicing the Jerks:

Good rack position, with elbows in front of bar
The ‘dip’ uses the hips and not just the knees
A powerful, upward drive
The bar path follows a straight line
Full, stable lockout overhead

Warmup
Rolling
Joint Prep
Jerk Progressions

Power WOD
Beginners:
Push Press 5 – 5 – 5 – 5 – 5

Advanced:
Push Jerk 3 – 3 – 3
Split Jerk 1 – 1 – 1

Conditioning WOD
“The Gauntlet”
For time:

350 m Row
30 Squats
25 Kettlebell Swings (24 / 20)
20 Jumping Ball Slams (20 / 15)
15 Dumbbell Push Press (30 / 20)
10 Kipping Pullups
5 Burpees