November & December Focus: Olympic Weightlifting

It’s that time of year again folks: Oly Month! Whether you love it or hate it, our hope is that you will improve enough by the end of these two months that you love it, or love it even more.  We kickoff November by testing our Olympic Total.  After that, we will build our technique by starting with light weights and performing heavier volume of lighter percentages, along with various complexes and drilling positions.  As the two months progress, we will get progressively heavier and perform fewer reps, and fewer complexes.  At the end of the two months, we will test again and see how much progress everyone has made.

Intensity will be focusing on explosive hip power and advanced KB and DB movements so that they can get in on the fun too!

“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…

Broad Jump Burpees

It was another great day in the Bootcamp on Thursday, where quite a few folks got introduced to the Broad Jump Burpee – do a Broad Jump and upon landing immediately jump into pushup position and do a Burpee. Endurance…

3, 2, 1, Burpees!

On Thursday the CrossFit class hit a Kalsu-inspired workout. Unlike the CrossFit Football Benchmark, however, our folks were fortunate enough to get to stop after 10 minutes. What did y’all think of this one, folks? Sound off in comments! Warmup…