Friday, March 24, 2006

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.

Thursday, March 23, 2006

CROSSFIT 1200 3-23-06

CROSSFIT 0930 3-23-06


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

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


Dead Lift
High Pull
Muscle Snatch


Feet Elevated Push Up
Ball Slams

21,15, 9

Wednesday, March 22, 2006

Tuesday, March 21, 2006

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