|Name||Fearless Athletics CrossFit South P...|
|Address||744 S. 11th St|
Philadelphia, PA 19147
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WOD- Thursday, Aug 14 SKILL OF THE MONTH: HANDSTAND PUSH UPS – Come early, stay late, open gym. Do the homework to become closer to HSPU. Week 8/11-8/17/14: 1. HS hold against wall, 2×30 sec 2. Handstand scapula push-ups 2x10reps 3. Negative HSPU to …
We are having a bit of trouble accessing the blog…so the WOD is going to be on Facebook. Thank you for all of your support - Will is going into surgery soon and we hope to be back in Oakdale tomorrow. Sorry for the technical difficulties! Workout of the Day Strength/Skill Shoulder Press Build to a heavy single. Be smart about jumps when the weight starts to get heavy. Have a plan. "Milo" 3 Power Clean OTM for 10 Add 5# to last week. If you followed my typo and added 10# last week, you may stay the same or make a jump - your call. Conditioning Pushups 100 for men, 75 for ladies Any time you break, perform a shuttle sprint. This will be to specific lines at CFO.
Among many things, Robin Williams was an enthusiastic and generous supporter of St. Jude Hospital. Perhaps you will honor his memory and his work by donating today via Juggling for Jude. http://fundraising.stjude.org/site/TR/TAEvents/Events?px=2691898&pg=personal&fr_id=22340
From Dr. Allison: "I wrote this article the day before Robin Williams died. My article was/is meant as a reminder to address our psychological functioning, no matter our goals. Suicidal depression is at one end of a spectrum upon which we all lie. Take a look inward, and be sure to get help if/when you need it. Most of us do at some point. Even for those of you focused on your physical goals, I argue that our psychology is a critical component to whatever we do!"
Prehab/activation: SMR - partner internal rotation smash 2x10 banded external rotation -then- 7x3 pausing bench press @ 80-85% 1RM (3-4 count pause) -or- Beginners: Work to a heavy set of 3 in pausing bench press -then- AMRAP in 15 minutes: 150m sled drag (176/132) 50 double unders 5 bar muscle-ups (mod: 10 C2B pull-ups)
Training 140812 Strength CF 2 - Power Clean + Jerk: 70%x(1+2)x2, 75%x(1+2)x2, 80%x(1+2,) 82.5%x(1+2) CF 1 - Hang clean work at coach's discretion Conditioning - EMOM 10, alternating: a) 5 Deadlifts, 275#/165# + 5 Bar Facing Burpees b) Run 100m Post results to comments.
Tuesday Class Schedule ~ > 5:30am Endurance WOD w/Debbi > 8am Barbell Club w/Devon > 9am Endurance WOD w/Devon > 4:30pm Endurance WOD w/Devon > 5:30pm Barbell Club w/Devon > 6:30pm Endurance WOD w/Devon Daycare Hours: 8am-10am & 5:30pm-7:30pm
Come on down tomorrow, Tuesday @ 430pm for a meet and greet with some of the Fittest people in the World of CrossFit. Help your local team, the San Francisco Fire of the newly formed NPGL (National Players Grid League), raid awareness and support as their first match approaches August 28 in Berkeley's Haas Pavillion.! See you at CSA to meet some true legends in our sport.