BOOT CAMP 0600 3-24-06

Note: Every class we retrain squat form. It is my sincere belief if people can master perfect squat form, they will have better mobility, balance and strength as they age.

More attempts at flying.

Participants: 25

BOOT CAMP 1830 3-23-06

Deer in the headlights?





Participants: 29

CROSSFIT 1700 3-23-06

Participants: 4

WOD: Same as 0930.

CROSSFIT 1200 3-23-06

CROSSFIT 0930 3-23-06

CROSSFIT PHILLY

The following is an article about CrossFit Philly in the local paper there.

http://www.chestnuthilllocal.com/issues/2006.03.23/locallife5.html

Jason and Pam are great trainers and better people.

Good job guys!

CROSSFIT 0600 3-23-06

Box Push Ups
When you get tired, flapping your arms helps. Maybe.

Tell me what you really think?

George: Working on DL form. Note that the bar came straight down.

Participants: 4

Skills:

Dead Lift
High Pull
Clean
Muscle Snatch

WOD:

Plyo
Feet Elevated Push Up
Ball Slams

21,15, 9

BOOT CAMP 0930 3-22-06

WOD: Same as 0600

BOOT CAMP 0600 3-22-06

Participants: 24

WOD: Same as 3-21-06 @ 1830.

BOOT CAMP 3-21-06

CROSSFIT 1700 3-21-06

CROSSFIT 1200 3-21-06

CROSSFIT 0930 3-21-06

If - Rudyard Kipling

If you can keep your head when all about you

Are losing theirs and blaming it on you;

If you can trust yourself when all men doubt you,

But make allowance for their doubting too;

If you can wait and not be tired by waiting,

Or, being lied about, don’t deal in lies,

Or, being hated, don’t give way to hating,

And yet don’t look too good, nor talk too wise;

If you can dream - and not make dreams your master;

If you can think - and not make thoughts your aim;

If you can meet with triumph and disaster

And treat those two imposters just the same;

If you can bear to hear the truth you’ve spoken

Twisted by knaves to make a trap for fools,

Or watch the things you gave your life to broken,

And stoop and build ‘em up with wornout tools;

If you can make one heap of all your winnings

And risk it on one turn of pitch-and-toss,

And lose, and start again at your beginnings

And never breath a word about your loss;

If you can force your heart and nerve and sinew

To serve your turn long after they are gone,

And so hold on when there is nothing in you

Except the Will which says to them: “Hold on !”;

If you can talk with crowds and keep your virtue,

Or walk with kings - nor lose the common touch;

If neither foes nor loving friends can hurt you;

If all men count with you, but none too much;

If you can fill the unforgiving minute

With sixty seconds’ worth of distance run -

Yours is the Earth and everything that’s in it,

And - which is more - you’ll be a Man my son!

CROSSFIT 0600 3-21-06

Participants: 6

WOD: Veterans

Sprint: 3, 2, 1
DB Cleans
Pull Ups

21, 15, 9

WOD: Newbs

Run: 3, 2, 1
OHS to box
Pull Up

15, 10, 5