June/July Focus: Endurance!

Our CF & Intensity focus for June and July will be Endurance.  In CrossFit, this does not necessarily mean long, slow distance.  Rather it is simply the body’s ability to gather, process, and deliver oxygen.  I like to think of it as one’s ability to maintain an unsustainable pace longer than he or she was able to previously.  In addition to running, rowing, and movements that get the heart rate up quickly (such as kettlebell swings, Olympic Lifting, and Double Unders), you’ll find a lot of focus on midline stability in both programs to ensure that form does not break down under higher reps. (Static holds, GHD Work, Core & Posterior Chain work)

CrossFit’s strength training may bring in some higher rep schemes to work muscular endurance (stamina), and Intensity will add in more gymnastics strength and skill training during our endurance cycle as well.

Our Benchmark tests will include:  Tabata workouts for lowest reps, time trials for running and rowing, Filthy Fifty and Fight Gone Bad (Championship edition)

Ring Dips and 5 Rounds

On Monday the team at CrossFit South Philly hit some Ring Dips – congrats to Malika & Chris B, who both added weight for the first time! We also welcomed Justin T & Todd to the team for their first…

Death By…

On Monday we started out the week with a workout that seemed pretty easy at first… only to become exponentially more difficult as time wore on. We also welcomed Tracia to the Fearless Athletics Bootcamp crew – great to have…

“That Many” reps

The Bootcamp crew played with a variable workout on Sunday, where the number of repetitions for each exercise was determined by the number of broad jumps it took each person to cover a distance of 75 feet. Sprint WOD 2…

Racked Lunges

On Sunday, the folks in our CrossFit program got to work on Racked Lunges – holding a barbell in the racked position (on the shoulders). Before that, though, they went for a max effort on the Push Press. Warmup Rolling…

150 Thrusters

Saturday’s Advanced CrossFit class was challenged to get 150 Thrusters in less than 25 minutes. As an added incentive, every time they dropped the bar they had to row 500 m. Darnell earned a shout-out for coming up with the…

Baseball Practice

Saturday’s Bootcamp did a baseball-inspired workout — to run to the next “base” you must do a set of suicides. WOD 1 In teams: 1st Base = 15 Box Dips 2nd Base = 20 Stepups 3rd Base = 15 Dumbbell…

Deadlifts & Waiters Walks

On Saturday we welcomed Marc L & Kristin D to Team Fearless – welcome aboard guys! We started out with deadlift work, and the folks in the Basics class (Jana, Jenny, Nick L, JD & Ben) all got cleared to…

Ascending Rounds

Friday’s Bootcamp added a rep to every round, making what initially seemed like a sprint become pretty challenging in a short amount of time. In the latter half of the workout they were challenged to get as many reps as…

Jason

On Friday the CrossFit South Philly crew hit the benchmark workout “Jason”. This WOD gives us a great opportunity to practice virtuosity of movement, and I saw several people who really displayed impeccable form throughout the entire WOD. Nice job,…

Heavy, Full Grace

Thursday night was our inagural Advanced CrossFit class, and we thought the best way to celebrate was by taking a CrossFit benchmark and making it harder! Don’t forget: The 9AM Saturday class is now an Advanced CrossFit class. Folks who…