W.O.D. 5.5.16

Four 4 Minute Rounds of:
15 Wallballs (14/20# to 9/10 ft)
30 MedBall Cleans (14/20#)
Row for Max Calories

Rest 3:00 Minutes between Rounds

Score will be calories rowed each round.

"All our dreams can come true if we have the courage to pursue them."
-Walt Disney


W.O.D. 5.4.16

Back Squat

Cash out:
EMOM for 5 Minutes:
Complete 10 Back Squats at 50% of your 1 RM

Community Notes:
Join us tonight for a FREE Clinic Hosted by the Bridgeport Barbell Club; The Clean Clinic at 7:30 PM. 

"To live a creative life, we must lose our fear of being wrong."


W.O.D. 5.3.16

Masters Qualifier WOD #3
Complete as many rounds and reps as possible in 15 minutes of: 
55 double-unders 
15 chest-to-bar pull-ups 
5 hang power cleans 

 Men use 155 lb. Women use 105 lb.

Community Notes:
Join us TOMORROW 5/4, for a FREE clinic hosted by the Bridgeport Barbell Club; The Clean Clinic at 7:30 PM. 

"If you want to achieve greatness stop asking for permission."


W.O.D. 5.2.16


In this workout you move from each of five stations after a minute for three rounds. This is a five-minute round from which a one-minute break is allowed before repeating. 
 The stations are: 
 1. Wall-ball: 20/14 pound ball, 10/9 ft target. (Reps) 
2. Sumo deadlift high-pull: 75/55 pounds (Reps) 
3. Box Jump: 20" (Reps) 
4. Push-press: 75/55 pounds (Reps) 
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," or the sound of the buzzer the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

“If we can just let go and trust that things will work out they way they're supposed to, without trying to control the outcome, then we can begin to enjoy the moment more fully. The joy of the freedom it brings becomes more pleasurable than the experience itself.”
 ― Goldie Hawn

Athlete of the Month

Congratulations Matt E.

Hometown: Milwaukee, WI

Current Location: Conshohocken

Age: 28

Occupation: I’m part of the private equity team at Argosy Capital.

College:  UW-Madison (On Wisconsin!)

How long have you been a CrossFitter?  ~2 years

Did you ever play sports?  I played a few sports growing up but basketball was always my favorite.  I like to get a run in at least a couple times per week.

Got some cool (or uncool) hobbies you'd like to share?  I really enjoy traveling when time allows. I’ve been all over Mexico and love going back.  Earlier this year I got lost with my sister in Italy which was a blast.

What is your biggest achievement at CrossFit?  Gaining at least some ability to push through workouts and keep moving.  When I first started pretty much anything after the first five minutes was a disaster. Now I am fairly confident I won’t die if I just keep moving.

What do you feel that you still need to work on? Being able to string pullups without destroying my shoulders would be a big win.

Goals for the rest of this year? I’d like to be more diligent about my diet so I can shed some lbs.  My guess is that bodyweight movements might be easier with lower bodyweight but who knows.

What's your favorite WOD? Grace. It’s a great mental challenge because the only strategy is to go at it hard.

How about your favorite food/snacks? I keep a fairly obscene amount of nuts in my office and have yet to turn down a craft beer when offered.

What is the craziest workout outside of CF you have ever done?  I did a Tough Mudder a few years ago and it did not go well.  If only I had tried Crossfit before...

What’s your least favorite WOD? I never had any hard feelings toward a workout until I met Karen. Next time she comes up I may just run into a wall 150 times instead. That would probably be more fun and hurt less.

Favorite lift/movement? Clean and jerk.

What’s your least favorite lift/movement? Anyone that says they enjoy thrusters is lying.  I’ve never seen anyone come for strength and crush thrusters for fun.

What skill re you planning working on in the new year 2015 the most ?  Handstand pushups.  I feel like there is something there I just haven’t found it yet.

Whats your favorite piece of workout "gear"?  Hand grips. Not ripping during pullups/toes to bar was a revelation.

What you say is your biggest improvement since starting CF? My endurance, while not amazing, has greatly improved.  I rediscovered the ability to catch a second wind.

Who is your favorite coach?  I really enjoy the energy that all the coaches bring to the workouts. I can come whenever fits my schedule and know class will be great.  For workouts with heavy lifts I like (unsurprisingly) Steph.  I took one of her snatch clinics and it was the only time that lift ever felt good to me.  For anything that I may struggle with or am unsure of I like Rachel.  She always just tells me to do more and at one point refused to let me scale pullups anymore which is when I magically started doing them.  For any chipper I like Giulia or Keith with whoever is not coaching doing the WOD with me.  Their intensity is great for pushing you through a long workout, and if they are doing the workout as well, you can always look at them killing it, wonder what the hell you are doing with your life and continue chipping away.

PR's to mention? Goals Reached? Nutrition highlights?.. Nothing in particular stands out.  I’ve tried to make small incremental improvements and things are slowly paying off.

Thanks to all the coaches for the AOTM nod.  It’s great to be part of the CFKOP community.


W.O.D. 5.1.16

3 Rounds for time of:
15 Deadlift 70% of 1RM. Every fifth rep must be held at the top position for 15 seconds.
15 Push Press 40#/25# Dumbells or Kettlebells. Every fifth rep must be held overhead for 15 seconds.
15 Burpees. Every fifth rep must be held in the top of the push up position for 15 seconds.

Coaching Tips: 
Scale load and movements to match your current fitness level. The purpose of the mid-set holds is not only to develop muscle unit recruitment, but also develop mental toughness. Holding onto the bar that extra 15 seconds will help overcome weakness in your grip and weakness in your mind. The same will hold true for all three exercises in the workout. Keep in mind that the workouts that we do aren't always only for immediate physical improvements but for future workouts as well.

Community Notes:
Join us TODAY for OPEN GYM from 11AM-1PM. The Gym is open for any missed wods, skills, strength or mobility. 

“Look at the sparrows; they do not know what they will do in the next moment. Let us literally live from moment to moment.”
– Mahatma Gandhi


W.O.D. 4.30.16


 For time: 
125/185 pound Squat clean, 1 rep 
10 Parallette handstand push-ups 
125/185 pound Squat clean, 2 reps 
9 Parallette handstand push-ups 
125/185 pound Squat clean, 3 reps 
8 Parallette handstand push-ups 
125/185 pound Squat clean, 4 reps 
7 Parallette handstand push-ups 
125/185 pound Squat clean, 5 reps 
6 Parallette handstand push-ups 
125/185 pound Squat clean, 6 reps 
5 Parallette handstand push-ups 
125/185 pound Squat clean, 7 reps 
4 Parallette handstand push-ups 
125/185 pound Squat clean, 8 reps 
3 Parallette handstand push-ups 
125/185 pound Squat clean, 9 reps 
2 Parallette handstand push-ups 
125/185 pound Squat clean, 10 reps 
1 Parallette handstand push-up

(For handstands Women will use a 4" deficit and Men will use a 7" deficit)

U.S. Marine Lance Corporal Justin James "JJ" Wilson, 24, of Palm City, Florida, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife Hannah McVeigh, parents Lance and Frances, brother Christopher, and sister Jamie-Ella.

“The real opportunity for success lies within the person and not in the job.”
– Zig Ziglar


W.O.D. 4.29.16


For time:
50 GHD Sit-ups

“Nurture your mind with great thoughts. To believe in the heroic makes heroes.”
– Benjamin Disraeli


W.O.D. 4.28.16

3 Rounds for time of:
24 Hang Cleans (95/135#)
12 Box Jumps (24/30")
24 Sit-ups
12 Calories Assault Bike

“Even if you’re on the right track, you’ll get run over if you just sit there.”
– Will Rogers


W.O.D. 4.27.16

On a Thirty Minute clock, every minute on the minute perform 
5 Pull-ups
10 Push-ups
15 Squats

Can you continue for thirty minutes? Twenty minutes? How about 10? 

If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete. If you've finished the workout before this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes. 

Scores will be recorded like this; If you complete 15 rounds on the minute and then fall behind for the remaining 15 minutes, count the rounds you complete, so potentially the score could be 15/7. 15 Rounds completed on the minute and then 7 total in the remaining time. 

“Be not afraid of life. Believe that life is worth living, and your belief will help create the fact.”
– William James


W.O.D. 4.26.16

Overhead Squat

Cash out:
For time
800 Meter Run

“There is no royal road to anything. One thing at a time, all things in succession. That which grows fast, withers as rapidly. That which grows slowly, endures.”
– Josiah Gilbert Holland