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Saturday, 5/19/12 Strongman Class at 8:00am!
Submitted by admin on Fri, 05/18/2012 - 8:36pm
Jamie on a Snatch and Jordan on Bar-hops!!
TODAY'S WOD:
Complete AMRAP in 20mins of:
10 Power Snatch (65, 95)
20 Bar-hops (laterally, every hop counts)
30 Sit ups (Feet must anchor under bar and wrists must touch bar)
STRONGMAN SATURDAY:
Complete rounds of 10 - 7 - 4 of:
Stone ground to shoulder (112,140)
Turkish get ups (53, 70) alternating
10min cap
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Friday, 5/18/12
Submitted by admin on Thu, 05/17/2012 - 9:07pm
Ryan and Coach Michelle K on Jerks!!
HEADS UP:
Saturday May 19, 2012
9 AM - Run Starts
8 AM - RegistrationLocation: Starts at Longford Park at the Port Providence Trailhead on the Schuylkill River Trail. Look for signs! From Bridge St. in Phoenixville, head toward Produce Junction. Turn right on Walnut St. then go 1.4 miles to Longford Park.
Course: Enjoy a fresh spring morning on the Schuylkill River Trail. Great out and back course (flat and fast) to set a personal best on a paved surface! A 1 mile fun walk is also available.
Amenities: T-shirt to all pre-registrants postmarked by 4/27. Refreshments for finishers, toilet facilities, time clock at finish and instant results. Held rain or shine. No refunds or mailed awards. Results on www.pretzelcitysports.com in 1-2 days.
Awards: Awards for the first place male & female: 18 & Under: 3M, 3F 19 - 29: 3M, 3F 30-39: 3M, 3F 40-49: 3M, 3F 50-59: 3M, 3F 60+: 3M, 3F (awards will not be mailed – must be present to pick up your award!)
Entry: $25 if postmarked by April 27, 2012, includes shirt. Afterwards, including day of race, $30 with shirt while they last.
General Directions: From Phoenixville: right at light just past Produce Junction onto Walnut St. Continue left around bend & Walnut St. turns into Port Providence Road. Follow for approximately ½ mile & look for signs for parking.
Race Director: Scott Shellhamer: (610) 283-7956 or sshellhamer@gmail.com.
TODAY'S WOD:
Complete 5 reps every 2mins of:
Push Jerk
Then,
Complete rounds of 22 - 16 - 10 reps of:
'Back Loaded' forward Lunges (in place, 65, 95)
Push Press (65, 95)
For Time!
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Thursday, 5/17/12
Submitted by admin on Wed, 05/16/2012 - 5:30pm
Coach Matt helping Jane on box jumps while Amy does pull-ups.
Today's WOD:
4 rounds for total time of:
Run 400m
10 Deadlifts 155/225
15 HR Push-upsImportant Dragon Boat Update
We're getting closer and closer to the 2012 Philadelphia Dragon Boat Festival and Crossfit Inspire's second year of being part of the action. There are some important updates below so please read thoroughly. You can contact Coach Darin or Mike King with any questions.Make sure to mark your calendars for the full day of Saturday, October 6th. This is the date of the festival. If you signed up to be part of the team, and haven't done so yet, please get your payment to Coach Darin. Cost is $74 per team member. On June 1st, practice slots are going to open up. Our team captain, Mike King, will be signing us up for three practices, one each in the months of June, July, and August. The practices will most likely be on a Saturday or Sunday afternoon. Otherwise, practice slots will be during the week in the evenings. All practices are held at Boathouse Row in Philly. We'll do our best to get weekend slots. It is important that you make an effort to attend at least one practice. There is a small amount of technical expertise required to race the dragon boat - nothing a group of Crossfitters can't conquer - and you'll feel more confident on race day with some practice under your belt.
As soon as possible, please email Mike at mikeking591@gmail.com with your cell phone number, e-mail address, and current weight. Weight is important because the boat needs to be balanced. Thus, be as honest as you can with your weight and Mike will keep all of your information confidential. After you provide Mike with your information, he'll add you to the team on the festival's website. You'll then receive an e-mail from the festival with an electronic waiver to sign. Nobody will be allowed to participate, even in practices, without signing the waiver.
Finally, Mike is looking for two volunteers. The first volunteer would be needed as an assistant captain. As assistant captain, you would stand in for Mike in the event he can't make a practice and you would be poised to take over the captaincy next year after Mike's two-year term expires. Second, we are looking for a volunteer to serve as a launch driver. This person would most likely be a spouse or someone else not on the team. As launch driver, you'll attend some training and will be responsible for piloting a small boat during practices that follows along with the team. The caveat is that launch drivers work in two-hour shifts, one for CF Inspire practice and one hour for another team's practice. Again, see or e-mail Mike if you are interested in either of those opportunities.
Get your information to Mike as soon as you can and keep your eyes out starting June 1st for information on our practices. Let's get ready to crush it this year peeps! !!
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Wednesday, 5/16/12
Submitted by admin on Tue, 05/15/2012 - 8:22pm
Steve on Pull ups and Gerry on Overhead Squats!!
HEADS UP:
Saturday May 19, 2012
9 AM - Run Starts
8 AM - RegistrationLocation: Starts at Longford Park at the Port Providence Trailhead on the Schuylkill River Trail. Look for signs! From Bridge St. in Phoenixville, head toward Produce Junction. Turn right on Walnut St. then go 1.4 miles to Longford Park.
Course: Enjoy a fresh spring morning on the Schuylkill River Trail. Great out and back course (flat and fast) to set a personal best on a paved surface! A 1 mile fun walk is also available.
Amenities: T-shirt to all pre-registrants postmarked by 4/27. Refreshments for finishers, toilet facilities, time clock at finish and instant results. Held rain or shine. No refunds or mailed awards. Results on www.pretzelcitysports.com in 1-2 days.
Awards: Awards for the first place male & female: 18 & Under: 3M, 3F 19 - 29: 3M, 3F 30-39: 3M, 3F 40-49: 3M, 3F 50-59: 3M, 3F 60+: 3M, 3F (awards will not be mailed – must be present to pick up your award!)
Entry: $25 if postmarked by April 27, 2012, includes shirt. Afterwards, including day of race, $30 with shirt while they last.
General Directions: From Phoenixville: right at light just past Produce Junction onto Walnut St. Continue left around bend & Walnut St. turns into Port Providence Road. Follow for approximately ½ mile & look for signs for parking.
Race Director: Scott Shellhamer: (610) 283-7956 or sshellhamer@gmail.com.
TODAY'S WOD:
"Kipping Clinic"
Today, will spend 20-30mins breaking down and coaching the "kip".
If you feel you do not need to participate due to your expereince level, then Take 15mins to Complete Sets of 8, 8, 6, 6 of:
Overhead Squats
Then,
Complete for Time:
10 Overhead squats (95, 135)
5 Dead Hang Pull ups
10 Chest to Bar Pull ups
15 Pull ups
10 Overhead squats
5 Dead Hang Pull ups
10 Chest to Bar Pull ups
15 Pull ups
10 Overhead Squats
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Tuesday, 5/15/12
Submitted by admin on Mon, 05/14/2012 - 10:06pmToday's WOD:
21-18-15-12-9-6-3 of,
Burpee Broad Jumps
KB Swings 35/53
GHD Sit-ups
For time!!!
HEADS UP:
Night Gone Bad June 2nd
Saturday June 2nd we will be hosting a "Night Gone Bad" fundraiser to coincide with "CrossFit For Hope". Teams of 5 will compete in fun party games in an effort to raise money for a great cause as well be named the winners of Crossfit Inspire's third annual "Night Gone Bad".
Form your own team or come on you're own and we'll match you up. A $25.00 donation is needed for entry as well as an ID proving you are 21 years of age or older. Beer, food, and fun games will be provided. If you have any questions, would like more details, or would like to help with this event please speak to, text, or call Coach Darin. Hopefully we will see everyone there. Doors will open at 7:30 PM, games start at 8:00 PM. -
Monday, 5/14/12 Strength Class Meets Tonight at 7:15pm!
Submitted by admin on Sun, 05/13/2012 - 8:56pm
Laura and John M receiving the bar on Cleans!!
HEADS UP:
Class cancellation
Monday nights 6:15 power yoga class is cancelled. We apologize for any incovenience this may cause but it will return at regular time next Monday. The rest of the weeks power yoga classes will go off at scheduled times.
Saturday May 19, 2012
9 AM - Run Starts
8 AM - RegistrationLocation: Starts at Longford Park at the Port Providence Trailhead on the Schuylkill River Trail. Look for signs! From Bridge St. in Phoenixville, head toward Produce Junction. Turn right on Walnut St. then go 1.4 miles to Longford Park.
Course: Enjoy a fresh spring morning on the Schuylkill River Trail. Great out and back course (flat and fast) to set a personal best on a paved surface! A 1 mile fun walk is also available.
Amenities: T-shirt to all pre-registrants postmarked by 4/27. Refreshments for finishers, toilet facilities, time clock at finish and instant results. Held rain or shine. No refunds or mailed awards. Results on www.pretzelcitysports.com in 1-2 days.
Awards: Awards for the first place male & female: 18 & Under: 3M, 3F 19 - 29: 3M, 3F 30-39: 3M, 3F 40-49: 3M, 3F 50-59: 3M, 3F 60+: 3M, 3F (awards will not be mailed – must be present to pick up your award!)
Entry: $25 if postmarked by April 27, 2012, includes shirt. Afterwards, including day of race, $30 with shirt while they last.
General Directions: From Phoenixville: right at light just past Produce Junction onto Walnut St. Continue left around bend & Walnut St. turns into Port Providence Road. Follow for approximately ½ mile & look for signs for parking.
Race Director: Scott Shellhamer: (610) 283-7956 or sshellhamer@gmail.com.
PALEO DINNER AT ALBAS TONIGHT:
Tonight at 7:00pm we will be getting together to have a paleo dinner ALBAS located in Malvern to kick off our next Paleo challenge. The cost is $25.00 per person and it will include all the trimmings. Sign up sheet is at the Box and space is limited. Contact Coach Darin if you have any questions.
TODAY'S WOD:
Complete 5 Reps Every 2mins for 10mins of:
Front Squats
Then,
Complete AMRAP in 7mins of:
Clusters (65, 95)
TODAY'S SWOD:
A. Deadlift - 5 x 5 (2:00)
B. Military Press from Knees - 10, 8, 6, 4 (2:00)
C. 75 T2B for Time!
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Sunday, 5/13/12
Submitted by admin on Sat, 05/12/2012 - 8:24pm
Deb and Karin on toes to bar.
Today's Partner WOD:
400M Run / Box Jumps 18/24
400M Run / Sit-ups
400M Run / Pull-ups
400M Run / Wall Balls 16/20
400M Run / Row for calories
Your score is total reps divided by time.
Alternating with a partner, one completes the run while the other partner gets max reps on the exercise. Then switch.
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Saturday, 5/12/12 Strongman Class Meets at 8:00am!
Submitted by admin on Fri, 05/11/2012 - 9:16pm
Cathy on Hand-Release Push ups and Nicole with a "textbook" KB Swing!!
HEADS UP:
Night Gone Bad June 2nd
Saturday June 2nd we will be hosting a "Night Gone Bad" fundraiser to coincide with "CrossFit For Hope". Teams of 5 will compete in fun party games in an effort to raise money for a great cause as well be named the winners of Crossfit Inspire's third annual "Night Gone Bad".
Form your own team or come on you're own and we'll match you up. A $25.00 donation is needed for entry as well as an ID proving you are 21 years of age or older. Beer, food, and fun games will be provided. If you have any questions, would like more details, or would like to help with this event please speak to, text, or call Coach Darin. Hopefully we will see everyone there. Doors will open at 7:30 PM, games start at 8:00 PM.June 9 CrossFit For Hope fundraiser (formerly known as Fight Gone Bad)
This is a worldwide Crossfit fundraiser that benefits St. Judes Hospital. All details will be announced later this week.
TODAY'S WOD:
Complete for Time:
Buy in:100 Double-unders
50 - 35 - 20 of:
Hand-Release Push ups
KB Swings (36, 53)
Cash out: 100 Double-unders
Strongman WOD:
Complete Rounds of 8, 6, 4, 2 of: Tire Flip
50m Deadlift Walk - 25m up and Back(155, 225) Between each completed set of Tire Flips
For Time!
CHECK OUT DAN BAILY'S WORLD RECORD "DIANE" PERFORMED FRIDAY THE 11TH!
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Friday, 5/11/12
Submitted by admin on Thu, 05/10/2012 - 9:34pm
Coach Casey hitting Back Squats and Coach Pere on Dips!
TODAY'S WOD:
Take 12mins to complete 3 x 5 of:
Back Squat
Then,
Complete 21 - 15 - 9 of:
Back Squat (125, 165) No Racks
Ring Dips
For Time!
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Thursday, 5/10/12
Submitted by admin on Wed, 05/09/2012 - 9:26pm
Coach Christina on front squats and Victor on a farmers walk.
Today's WOD:
Record time for each run
Run 1200m
Rest 3 minutes
Run 800m
Rest 2 minutes
Run 400m
Rest 1 minutes
Run 200mSave the date:
Night Gone Bad June 2nd
Saturday June 2nd we will be hosting a "Night Gone Bad" fundraiser to coincide with "CrossFit For Hope". Teams of 5 will compete in fun party games in an effort to raise money for a great cause as well be named the winners of Crossfit Inspire's third annual "Night Gone Bad".
Form your own team or come on you're own and we'll match you up. A $25.00 donation is needed for entry as well as an ID proving you are 21 years of age or older. Beer, food, and fun games will be provided. If you have any questions, would like more details, or would like to help with this event please speak to, text, or call Coach Darin. Hopefully we will see everyone there. Doors will open at 7:30 PM, games start at 8:00 PM.June 9 CrossFit For Hope fundraiser (formerly known as Fight Gone Bad)
This is a worldwide Crossfit fundraiser that benefits St. Judes Hospital. All details will be announced later this week.
