Fearless Athletics / CrossFit South Philly - Fitness in Philadelphia

I Go, You Go

Wil — Sat, 19 May 2012 20:51:08 +0000

“I go, you go” sounds incredibly simple at the get go – one person works while the other rests, and the reps are bodyweight movements at a manageable number of reps. When you discover that the “rest” isn’t really rest at all, however, it becomes a whole new ballgame.

Endurance WOD
As many rounds as possible in 12 minutes of:

50 Rope Jumps
20 Kettlebell Swings
20 Step Ups
10 Knees to Chest

Partner WOD
“I Go, You Go”
Complete for time, and in order:

100 Pushups
150 Situps
200 Squats

One partner works, the other holds a “rest” position:
Pushups – Top of a plank
Situps – V-Up
Squats – Bottom of the squat
Switch as needed.

Barbara

Wil — Sat, 19 May 2012 20:44:23 +0000

It’s been quite a while since we’ve hit the Benchmark workout “Barbara” – almost two years, to be more specific. I’d love to hear how some of you senior members did this time, compared to the last time! Post your comparisons to comments.

Warmup
Rolling
Joint Prep
Olympic Warmup – Snatch

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

20 Kipping Pullups
30 Pushups
40 Abmat Situps
50 Squats

Rest exactly 3 minutes between rounds.

Compare score to November 7, 2010

Press and 5 Rounds

Wil — Sat, 19 May 2012 01:19:36 +0000

We worked on the Press in Friday’s CrossFit workout, getting the bar overhead for a 3-rep max. Our conditioning WOD made folks push that extra bit harder to make sure they didn’t get caught by the sixteen minute cutoff.

Warmup
Rolling
Joint Prep
Kettlebell Warmup

Strength WOD
Press
3 – 3 – 3 – 3 – 3

Conditioning WOD
5 rounds for time of:

7 Ring Dips
14 Kettlebell Swings (24/16kg)
21 Box Jumps (24/20″)

Scaling Options:
L1) 4 rounds
L2) 3 rounds

Don’t Forget: CrossFit for Hope is Saturday June 9! Proceeds for the charity workout will benefit the St. Jude Children’s Research Hospital.

Jokers’ Wild

Wil — Fri, 18 May 2012 23:32:46 +0000

The “Deck of Cards” workout is a popular Bootcamp favorite here at Fearless Athletics – folks work in teams to go through a deck as quickly as possible; the suit of each card indicates the exercise to do while the value of the card is the number of reps to be completed. On Friday we made things a little more interesting by adding a 400 m Run for the entire team when a Joker was drawn.

Team WOD
“Jokers’ Wild”
Teams of 4 – each team member draws a card and completes the assigned work. Suit indicates the exercise and number of card is the number of reps. Face cards = 10, Ace = 11, and Joker = 10 reps each, plus a 400 m Run for the entire team.

Round 1
Hearts = Ball Slam
Diamonds = Jumping Pullups
Clubs = Renegade Rows
Spades = Burpees

Round 2
Hearts = Dumbbell Push Press
Diamonds = Box Dips
Clubs = Weighted Situps
Spades = Burpees

Clean, Run & Squat

Wil — Thu, 17 May 2012 15:02:37 +0000

We started off our CrossFit WOD with the Power Clean on Thursday, and closed with a leg-burner that was only running and squats. Nice job to all the folks who “volunteered” to scale up with a weight vest in my classes!

Warmup
Rolling
Joint Prep
Bodyweight / Monostructural Warmup

Strength WOD
Power Clean
2 – 2 – 2 – 2 – 2

Not cleared? Do the High Hang Power Clean.

Conditioning WOD
4 rounds for time of:

400 m Run
30 Squats

Scaling Options:
UP) Wear a vest (30+/20+lb)
L1) 3 rounds
L2) 3 rounds of: 400 m Run | 20 Squats

Team CrossFit WOD
Teams of 3 – As many reps as possible in 15 minutes:

Wall Ball Shots (30/20lb)
Ring Rows

1 person per station. 1 person does 150 m Farmer Carry (28/20kg per hand).
Rotate stations when Farmer Carry returns.

2×6 Minutes

Wil — Thu, 17 May 2012 14:43:45 +0000

We kept it short and sweet on Thursday, hitting it hard for 6 minutes and then going for a run.

Endurance WOD
2 rounds of:

As many rounds as possible in 6 minutes:

15 Kettlebell Swings
15 Situp & Press
50 Rope Jumps

400 m Run

Rest 2 minutes between rounds

Sprint WOD
2, 3, or 4 rounds for time of:

50 Mountain Climbers
40 Squats
30 Box Dips
20 Ring Rows
10 Knees to Chest

Some Heavy Jerks

Wil — Wed, 16 May 2012 14:09:14 +0000

Our Wednesday conditioning WOD included the Push Jerk, and we challenged folks to go fairly heavy. I was impressed with everyone’s form overall, and saw some great speed under the bar. During the strength WOD, Alisa, Gretchen & Mike K got cleared on the High Bar Back Squat – nice job, gang!

Warmup
Rolling
Joint Prep
Olympic Warmup – Clean & Jerk

Congrats to Sarah R & Jeff L for moving up in the Olympic Warmup!

Strength WOD
High Bar Back Squat
3 – 3 – 3 – 3 – 3

Not cleared? Do 5 – 5 – 5 – 5

Conditioning WOD
As many rounds as possible in 8 minutes of:

7 Push Jerks* (155/115lb)
14 Bar Facing Burpees

*Not cleared on the Push Press?
Do the Push Press instead of the Push Jerk.

Scaling Option:
L1) AMRAP in 8 min of: 5 Push Jerk | 10 BFB

Baseball!

Wil — Wed, 16 May 2012 12:57:22 +0000

We broke into teams for a baseball-inspired Bootcamp workout on Wednesday. In this version, you “run” to each base by doing 5 situps. A different exercise is completed at each base, and the team that scores the most runs wins the game!

Team WOD
“Baseball”
1st Base = 10 Burpees
2nd Base = 10 Knees to Chest
3rd Base = 15 Dumbbell Push Press
Home Plate = 15 Kettlebell Sumo Deadlift High Pulls

Team with the most points after 15 minutes wins.

Partner WOD
As many Wall Ball shots as possible in 10 minutes.
1st partner runs 150 m, while the other does as many wall balls as possible.
Switch and repeat.

“And then…”

Wil — Tue, 15 May 2012 15:19:19 +0000

One of my favorite scenes from the inanely funny flick “Dude Where’s my Car?” is when the two main characters are at a drive-thru window and the cashier keeps prompting them to order more by asking “And then…?” It’s funnier than it sounds; you have to see it to understand. Tuesday’s CrossFit WOD reminded me of that scene; it was filled with “And Thens” and made for an interesting and challenging workout.
A big shout-out goes to Shelton who got his first Double Under on Tuesday! Good work!

Warmup
Rolling
Joint Prep
Kettlebell Warmup

Congrats to Vannessa for moving up in the Kettlebell Warmup!

WOD
For time:

800 m Run
Then 15-10-5 reps of:

Overhead Squats (95/65lb)
Double Unders

400 m Run
Then 15-10-5 reps of:

Kettlebell Swings (24/16kg)
Handstand Pushups

800 m Run

Scaling Options:
No Double Unders? Count your double under attempts!
L1) 800 m Run | 10-6-3 | 400 m Run | 10-6-3 | 800 m Run
L2) 400 m Run | 10-6-3 | 400 m Run | 10-6-3 | 400 m Run

Drenched!

Wil — Tue, 15 May 2012 15:03:13 +0000

Our first workout in the Tuesday featured a 400 m Run, and even though it was pouring out in the morning, several folks opted to run in the rain anyway. (The rain sub was a 500 m Row, which is never a popular choice.) Whether they ran or rowed, folks still turned in a great performance.

Tuesday was also the first day of our expanded Bootcamp schedule… don’t forget, we now have a Fearless Bootcamp class at 6PM Monday through Friday!

Endurance WOD
As many rounds as possible in 15 minutes of:

15 Ball Slams

15 Dumbbell Thrusters

15 Kettlebell Swings

400 m Run

Sprint WOD
3 rounds, for total reps:

1 min. Box Jumps

1 min. Situps

1 min. Burpees

Rest 1 min. between rounds.