Fearless Athletics / CrossFit South Philly - Fitness in Philadelphia

Primal Potluck

Wil — Mon, 20 Feb 2012 20:57:36 +0000

We want you in the kitchen! Guys and gals alike who want to get serious about healthy eating and fitness need to spend some time cooking healthy meals. We want to teach you how to revamp your favorite recipes so they help you meet your goals, whether it’s weight loss, mass gain, improved athletic performance, or simply improved health.

This Nutrition Challenge comes in two parts:
The Recipe Redesign Workshop: Sunday, March 4 11am – 12pm
Potluck Recipe Swap: Saturday, March 10 6pm – 8pm

First, we want to first teach you how to health-ify your meals, and then we want you creating these dishes for a potluck. The potluck will also double as a recipe swap to keep you motivated in the kitchen. We’re going to follow Primal food guidelines for all recipes. This means we’ll teach you how to alter your favorite recipes using only animal proteins, vegetables (no white potatoes), fruit, nuts, spices, healthy fats, and some dairy.

Bring your favorite recipe to the The Recipe Redesign Workshop On March 4! It will cover the basics of Primal eating, but the main focus will be ingredient substitutions. Learn how to Primal-ize just about any meal (pasta included). The last half of the class will be devoted to ensuring that each and every person leaves with a Primal-perfect redesigned recipe they can make for the potluck. If you don’t have any favorite recipes, we’ll provide a few already Primal options you can pick from.

The Potluck Recipe Swap on March 10 gives you a chance to sample a wide array of healthy meals while showcasing your own cooking. We’ll have discussions around the substitutions made, talk about challenges encountered while cooking, and collect everyone’s recipes for swapping. There may even be a prize for the favorite recipe!

The more participation we get, the better this event is going to be! So sign up at the box by February 29.

Ball Carries

Wil — Sat, 18 Feb 2012 16:50:21 +0000

Saturday’s CrossFit workout featured a 400m Run carrying a medicine ball. Lugging that ball around the block really took a lot out of you, didn’t it?

Warmup
Rolling
Joint Prep
Gymnastics Day 2

WOD
5 rounds for time of:

400 m Run with a Ball (30+/20+lb)
40 ft. Broad Jump Burpees
10 Push Press (95/65lb)
15 Kettlebell Sumo Deadlift High Pulls (32/24kg)
40 ft. Broad Jump Burpees

Scaling Options:
L1) 4 rounds.
L2) 3 rounds.

The Bootcamp Gauntlet

Wil — Sat, 18 Feb 2012 16:32:47 +0000

We ran our Bootcampers through the Gauntlet on Saturday, encouraging them to get through a benchmark workout as quickly as possible … 2 or 3 times.

WOD 1
“The Bootcamp Gauntlet”
For time:

150 m Run
30 Jumping Lunges
30 Squats
20 Kettlebell Swings
20 Ball Slams
15 Dumbbell Push Press
10 Jumping Pullups
5 Burpees

Rest to recovery and go again!
Everyone goes 2 or 3 times.

WOD 2
Partner Up:

10 Wall Balls
Max Situps

First partner does 10 Wall Ball while the other does as many situps as possible.
Switch and repeat.
Your score is the total number of situps completed in 6 minutes.

Snatch and 2 Rounds

Wil — Fri, 17 Feb 2012 13:57:41 +0000

We practiced the Snatch in Friday’s CrossFit class – congrats to Jenn P, Susie, Lindsey H, James W, Jarett & Kyle for getting cleared to work on the full Snatch!

Warmup
Rolling
Joint Prep
Burgener Warmup

Strength WOD
Snatch
15 minutes, working to a heavy single.

Not cleared on the Snatch? Practice the High Hang Power Snatch.

Conditioning WOD
2 rounds, for total reps:

1 minute Abmat Situps
1 minute Pushups
1 minute Squats
1 minute Kettlebell Swings (24/16kg)

1 minute rest between rounds.

Up for a challenge? Wear a weight vest! (30/20)
Congrats to Kristin D who hit her first weight vest WOD!

Team Races with the Toys

Wil — Fri, 17 Feb 2012 13:51:11 +0000

Friday’s Bootcamp got a fun team workout in to close out the week. There was some great attendance, so we were able to break up into two teams at each class to give folks head-to-head competition.

WOD
“Team Races with the Toys”
Do an exercise, and earn a point in that category for your team.
Team that wins the most categories after 12 minutes wins the game.

Round 1

15 Box Jumps
15 Kettlebell Swings
15 Dumbbell Push Press
10 Burpees
150 m Run with Slam Ball

Round 2

20 Situps
10 Kettlebell Sumo Deadlift High Pulls
10 Ball Slams
10 Wall Ball
150 m Run with Slam Ball

Blanche

Wil — Thu, 16 Feb 2012 18:15:24 +0000

Thursday’s Advanced CrossFit workout featured consecutive reps… if you missed a Double Under, you had to start over again, until you achieved 20 in a row. It was Dennis‘ first Advanced WOD – welcome to the team!

Warmup
Rolling
Joint Prep
Gymnastics Day 2

Skill Work
Pullups
Practice Kipping & Butterfly, with chest-to-bar.

WOD
“Blanche”
5 rounds for time of:

5 Handstand Pushups
10 Pistols (5 per leg)
15 GHD Situps
20 Consecutive Double Unders
250 m Row

Run, Fran, Run!

Wil — Thu, 16 Feb 2012 16:45:45 +0000

One of our favorite CrossFit benchmarks is the classic workout “Fran”. On Thursday, we decided to make this already difficult WOD even harder. Congrats to Arajua & Nicole D who started out their day by getting their first ring dips!

Warmup
Rolling
Joint Prep
Gymnastics Day 1

Several people moved up in the Gymnastics Warmup – nice work, Polo, Malika, Julia, Les, Andrew & John Z!

Strength WOD
Ring Dips
15 minutes, working to a 5-rep max.

Conditioning WOD
For time:

400 m Run
21 – 15 – 9 reps of:

Thrusters (95/65)
Kipping Pullups

400 m Run

Scaling Options:
No Kip? Sub is jumping pullups @ 2x/reps
L1) 400 m Run | 18-12-6 | 400 m Run
L2) 400 m Run | 15-10-5 | 400 m Run

10 Down & 10 Up

Wil — Thu, 16 Feb 2012 16:28:59 +0000

Our Thursday Bootcamp hit a workout with a descending ladder that segued right into another ladder, this time ascending in reps. We finished off with a fun little partner workout.

Endurance WOD
For time:
10-9-8-7-6-5-4-3-2-1 of:

Kettlebell Swings
Situp & Press

then
1-2-3-4-5-6-7-8-9-10 of:

Dumbbell Thruster
Knees to Chest

Sprint WOD
Partner Up – As many rounds as possible in 12 minutes of:

10 Kettlebell Sumo Deadlift High Pulls
10 Ball Slams
10 Jumping Pullups

1 person works on the reps while the other runs 2 sets of suicides.
Switch and repeat, picking up in the round where your partner left off.

Deadlifts and an All-Out Sprint

Wil — Wed, 15 Feb 2012 15:26:52 +0000

We hit the Deadlift on Wednesday, going for sets across at a challenging weight. Congrats to all the folks who were cleared on their Deadlift form: Lindsey H, Tom P, Josh, Doyle, Jarett & John K!

Warmup
Rolling
Joint Prep
Olympic Warmup – Clean & Jerk

Nice job to Ant A & Tocci, who both moved to a new level of the Oly warmup!

Strength WOD
Deadlift
3 – 3 – 3 – 3 – 3
For sets across, using 85% of your current 3-rep max.

Not cleared? Do 5 – 5 – 5 – 5, using 75-85% of your 5-rep max.

Conditioning WOD
For time:

50 Double Unders
40 Abmat Situps
30 Box Jumps (24/20″)
20 Ball Slams (30/20lb)
10 Burpees

Rest to recovery and go again! Everyone goes through 2x.

Scaling Options:
No Double Unders? Sub Tuck Jumps @ 1.5x/reps.
L1) 30 DU | 25 Situp | 20 Box Jump | 15 Slam | 10 Burpee

The Big Nasty

Wil — Wed, 15 Feb 2012 15:21:49 +0000

We took advantage of the mild weather to hit a Bootcamp Benchmark on Wednesday – “The Big Nasty”. This one is a leg burner, which is great because it takes your mind off of the fact that you can’t breathe!

WOD
“The Big Nasty”
As many rounds as possible in 30 minutes of:

150 m Run
20 Step Ups
20 Walking Lunges
75 m Run
10 Broad Jumps
10 Pushups
150 m Run
10 Burpees
10 Box Dips

Compare your score to November 24, 2011

Sorry gang, we didn’t get a pic of the scoreboard. Please post your scores to comments!