Captain Barbell.

Dynamic Warmup

--

PVC Pass Troughs

Inch Worms 5 x 's (3 pushups each)

Double Under Practice 5:00

Reach the Marks :10 :20 :30 :45

Bridge 5 x's

Spidermans 5 x's

Strength and Power

--

Press

3 x 5 

W.O.D.

--

21-15-9

Ring Dips

Knees to Elbows

Ring Pushups

"Your stomach shouldn't be a waste basket."

~ Unknown

The Go Green Tip of the Day

Go Green Blog

Tips, products, news and more....

Dynamic Warmup

--

Standing Toe Touch :15

Myofascial Release

Super Joints Mobility Drills

Standing Toe Touch :15

Strength and Power

-- 

Squat Cleans

3 x 5

Push Press 

3 x 5

Weighted Dips

2 x 5 - 8 

Weighted Situps

3 x 5

"We all have great inner power.

The power is self-faith.

There's really an attitude to winning before you win.

And you have to be hungry.

You have to want to conquer."

~ Arnold

The Go Green Tip of the Day

Green Power Partnership 

A voluntary program that supports the usage of electricity produced by renewable resources

Dynamic Warmup

--

PVC Pass Troughs

PVC Circles

Barbell Good Mornings

Burgener Warmup

Strength and Power

--

Deadlift 

1 x 5

SDHP

3 x 3

W.O.D.

--

Five Rounds:

40 Dumbbell Push Presses

15 Pushups

"You can't make people smarter. 

You can expose them to information,

but your responsibility stops there."

~ Rip

The Go Green Tip of the Day

Philadelphia Going Green

A website designed to initiate a strong commitment to urban sustainability.

L post 2000 meter row.

65 and killing it.

Dynamic Warmup

--

Myofascial Release Work

Strength and Power

--

Power Cleans 

5 x 3

Weighted Pullups

3 x 1

Weighted Dips

2 x 5 - 8

Barbell Situps

3 x 5 

"The cost of  aerobic training is

 decreased speed, power, and strength."

~ Greg Glassman

If you are not lifting heavy your not doing CrossFit.

The Go Green Tip of the Day

Books

Buy one, read it, share it.

Science of Exercise Certification

I just wanted to give Greg and this past weekends staff a round of applause for this certification. I walked away from this with a ton of great information. I can not wait to keep furthering my education. It was also great chatting with Greg and the team. More to come on this certification......

Apparently Everything is Bigger in Texas!!

Dynamic Warmup

-- 

PVC Pass Troughs

PVC Circles

Inch Worms 5x 

Deep Squat Holds 3x :10 :15 :20

Double Under Practice

Gymnastics

--

Practice Handstands (no wall)

Strength and Power

--

Squat 

1RM

W.O.D.

--

"Cindy"

5 Pullups

10 Pushups

15 Squats

"Every Second Counts"

The Go Green Tip of the Day

Barbells

Buy one, add heavy weight, lift

Get off those damn machines!!

Dynamic Warmup

--

Foam Roller Work

Squat Therapy

Strength and Power

--

Press

5 x 5

W.O.D.

--

800 meter run

50 pushups

800 meter run

50 situps

800 meter run

50 squats 

800 meter run

"Be impressed by intensity, not volume."

~ Coach Glassman

The Go Green Tip of the Day

PVC Pipe

Do your friend a favor, get them off the treadmill and teach them to deadlift.

Dynamic Warmup

--

PVC Pass Troughs

PVC Circles

PVC Overhead Squats

Burgener Wamup

Strength and Power W.O.D.

-- 

Power Clean (75% of 1rm) x 1; Split Push Jerk x 5

10 Rounds For Time

If the bar hits the ground during a set, terminate that set and start it over.

"You must begin to think of yourself as becoming the person you want to be."

~ David Viscott

The Go Green Tip of the Day

Clean up your Neighborhood

Do it yourself or find a group, just get out their and clean up your city or town. 

Where in the world is your trainer?

Dynamic Warmup

--

PVC Pass Troughs 20 x easy; 10 x difficult

PVC Circles 10 x each direction

PVC Good Mornings 10 x each direction

PVC Trunk Twist 10 x each direction

PVC Deadlifting (coach's tempo)

Gymnastics Practice

--

Forward Rolls

Skin the Cat 3 x 10

Strength and Power

--

Deadlift 

1 x 5

W.O.D.

--

21 Dumbbell Front Squats (#25 males, #15 females)

15 Situps

9 Pushups

AMRAP 7:00 minutes 

"I love proving people wrong."

~ Ed Belfour 

The Go Green Tip of the Day

Kids Keds 

Keds Green Label Canvas Sneakers - Organic Cotton, Recycled Rubber & Non-Toxic Dyes

Dynamic Warmup

--

PVC Pass Troughs

PVC Shoulder Circles

PVC Ghost Pulling the Knife

Barbell Good Mornings 8 x's

Sansom Stretch 5 x's

Strength and Power

--

Bench Press

5 x 5

Push Press

1RM

W.O.D.

--

21-15-9

Overhead Squats

GHD Situps

"The more you care, the stronger you can be."

~ Jim Rohn

The Go Green Tip of the Day

Horizon Organic

Check out their site to some great organic dairy products, articles, and information.

Dynamic Warmup

--

PVC Pass Troughs 20, 10 closer grip

Inchworms 5 x's

Deep Squat Holds :10 3 x's

Quad Stretches 5 x's

Heel Toe Raises 50 x's

Strength and Power

--

Back Squat 

5 x 5

W.O.D.

-

"Annie"

100 Pullups

100 Pushups

100 Situps

100 Squats

For Time

"I have 1 key point for this... If I coach you, and you decide to go longer than I tell you, you just decided to get coached by someone else. Ask around and you will hear from former athletes I coached. They can’t hide it from me either. It's real obvious when they do it, because they can’t recover and go hard the next time I need them to. It’s the same thing with a crappy diet too."

~ Brian MacKenzie

The Go Green Tip of the Day

Milk

When you plan on building mass, buy your milk in gallons not those silly little ones.

Training This Weekend with CrossFit Endurance

Rittenhouse Row Spring Festival Kickoff

Powered by Junk.

Dynamic Warmup

--

Walking Quad Stretch 10 yards

Walking Hamstring Stretch 10 yards

50% Max Speed Sprint 20 yards x 2

Walking Hamstring Lifts 10 yards

Walking Hamstring Lifts (across the body) 10 yards

75% Max Speed Sprints 20 yards x 2

Heel to Butts 10 yards

High Knees 10 yards

100% Max Speed Sprints 20 yards x 2

Heel and Toe Raises x 50

W.O.D.

--

"Kelly"

400 Meter Run

30 Box Jumps (24 inch)

30 Wall Balls (20lb ball)

5 Rounds For Time

"I am a fitness whore, I don't care you feel, only about performance."

~ Greg Glassman

The Go Green Tip of the Day

Spring Clean

It's nice out, clean your yard, get your garden growing, make your area a better one.

Chef Jose Garces To Open Village Whiskey

Click Here to read Stoicism 101: 

A Practical Guide for Entrepreneurs. 

Another great blog post from Tim Ferris. 

Dynamic Warmup

--

PVC Pass Troughs

PVC Circles

PVC Trunk Twists

PVC Overhead Squats

20 Each

Burgener Warmup

Light Turkish Getup Progressions

W.O.D.

--

50 Turkish Get Ups 

(sandbag, heavy bag, small person, get heavy and creative)

"Put yourself in a state of mind where you say to yourself, "Here is an opportunity for me to celebrate like never before, my own power, my own ability to get myself to do whatever is necessary""

~ Tony Robbins

Th Go Green Tip of the Day

The Art Museum Steps

This is for those who just wont get off that damn treadmill.

Go to your art museum and hit the steps running.

And yes you can put some Rocky music on your ipod,

 just try not to hum it out loud.

Dynamic Warmup

--

Super Joints Mobility Drills

PVC Shoulder Pass Troughs

PVC Circles

Barbell Good Mornings

KB Squat Holds

Arm Bars

Strength and Power

--

3 Rounds

Squat Clean x 1

Squat Thrusters x 10 (male @ 135lbs, females @ 75)

1:00 Break 

W.O.D.

--

5 Rounds

7 Ring Pullups 

9 Ring Dips

11 Ring Pushups

"Gymnastics has helped me so much, its taught me how to be dedicated to something, how to work hard, how to achieve your goals, also to be organzied and how to try to balance my life out. I think it has helped me in school too because it has kept me organized and I’m always striving for a goal."

~ Shannon Miller

The Go Green Tip of the Day

Office Chairs

Check out the article from Planet Green; five office chairs combine recycled and recyclable materials with ergonomic precision, making for a productive workday.

Dynamic Warmup

--

Super Joints Mobility Drills

Inch Worms with Hindu Push 10 x's

Seated Windmill 5 x's

Forward Rolls 5 x's 

Cossack Stretch 5 x's

Skin The Cat 3 x 10

W.O.D. 

--

   "Lynne"

5 Rounds of 

Max Rep Body Weight Bench Press 

Max Rep Pullups

Rest as needed between rounds.

"One strike away; nothing-and-two, the count to Hinske. Fans on the their feet; rally towels are being waved. Brad Lidge stretches. The 0-2 pitch — swing and a miss, struck him out! The Philadelphia Phillies are 2008 World Champions of baseball! Brad Lidge does it again, and stays perfect for the 2008 season! 48-for-48 in save opportunities, and watch the city celebrate! Don't let the 48-hour wait diminish the euphoria of this moment, and the celebration. And it has been 28 years since the Phillies have enjoyed a World Championship; 25 years in this city with a team that has enjoyed a World Championship, and the fans are ready to celebrate. What a night!"

~ Harry Kalas

The Go Green Tip of the Day

Red Goes Green

Make a difference, go green with your Phillies today.

Click Here to read my latest Examiner article..... CrossFit Football: Forging Power Athletes.

Stairs Does it Again.

Dynamic Warmup

--

Static Stretch Series

Super Joint Mobility Drills

Side Bends 3 x's

Standing Windmill 5 x's

Walking Quad/Hamstring Stretch 10 Yards

Walking Pivot Squats 10 Yards

10 Yard Sprints 2 x's 50% Max Speed

Walking Lunge and Twist 10 Yards

Walking Reverse Lunge and Twist 10 yards

10 Yard Sprints 2 x's 75% Max Speed

Walking Spiderman 10 yards

10 Yard Sprints 2 x's 100% Max Speed

Strength W.O.D.

--

20 Rep Back Squat

Using Your 10 Rep Max Weight, Perform 20 Squats Without Letting The Bar Touch The Floor or Rack. Failing to do so requires a restart with 5 less pounds after each failure.

Rest 5:00

50 GHD Situps

"The back squat is KING for building size and strength.. 

it should be regarded as THE most useful free weight exercise."

~ Stuart McRobert

The Go Green Tip of the Day

How does solar energy work??

Educate yourself about this and more at treehugger.com

Rip.

Skill Practice Day

--

Todays workout is about challenging yourself with new complex movements. 

Warmups - Work towards new stretches, maybe a split or a better cossack?

Gymnastics - Try and hit a press to handstand?

W.O.D. - Practice some more complex movements like the split jerk, sots press, etc...

Whatever your level is, today we are going to concentrate on advancing to new skills.

"Challenges are what make life interesting; overcoming them is what makes life meaningful"

~ Joshua J. Marine

The Go Green Tip of the Day

Eco Mowers

Mow your lawn without gas and noise. Plus save money and break a sweat.

Dynamic Warmup

-- 

Super Joints Mobility Drills

PVC Shoulder Pass Troughs 

PVC Circles

Arm Bar Stretch 3 x's each

Barbell Good Mornings 8 x's

50 Squats

Strength and Power

--

Floor Press 

5  x 3

Squat Cleans

5 x 1 

Kipping Pullups

3 x Max Reps

GHD Situps

3 x 20

"To all my little Hulkamaniacs, say your prayers, 

take your vitamin and you will never go wrong."

~ Hulk Hogan

The Go Green Tip of the Day

Toyota Prius

Check out Toyota's hybrid electric mid size car. 

Dynamic Warmup

--

Series of Static Stretches

Toes Touch Variations :30 each

Sit and Reach :30 each

Wall Good Morning :30 each

Super Joints Mobility Drills

PVC Pass Troughs

PVC Cirlces

PVC Trunk Twists

Double Under Practice 5 mins

Strength and Power

--

Military Press

5 x 5

W.O.D.

--

2000 Meter Row

2:00 Minute Rest

Hollow Holds 5x :20

"The first wealth is health"

~ Emerson

The Go Green Tip of the Day

Unplug and Turn Off

Its an easy one. Everyone can and should be doing this.

Every time you leave your home turn off all the lights, tv's, etc.

If you plan to leave for vacation or a long weekend, unplug your gadgets! 

Reading Terminal Market Expands Sundays Hours

The Reading Terminal Market is located @ 51 North 12th Street, Philadelphia, PA 19107.  

They will now be open on Sunday's 9 a.m. to 5 p.m.

Check out their site http://www.readingterminalmarket.org

Dynamic Warmup 

-- 

Super Joints Mobility Drills

Sit and Reach :30

Toe Touches :30 :30 

Medicine Ball Clean Practice (Coach's Tempo)

Strength and Power

--

Power Clean

5 x 1

W.O.D.

--

100 Meter Lunge

20 Pushups

20 Situps

100 Meter Lunge

15 Pushups

15 Situps

100 Meter Lunge

10 Pushups

10 Situps

100 Meter Lunge

5 Pushups 

5 Situps

"CrossFit has the potential to change popular cultural perception of what exercise actually means over the next decade, and I will watch with delight as selectorized leg machines are melted down into more useful like re-bar and manhole covers."

~ Mark Rippetoe

The Go Green Tip of the Day

Go Green Baby Shop

Have your kids grow up naturally with this extensive line of baby products.

Dynamic Warmup

--

Super Joints Mobility Drills

PVC Shoulder Pass Troughs

PVC Circles

Inch Worms 5 x's

Bridges 3 x's

Walking Quad/Hamstring Stretches 5 x's

Deep Squat Holds :10 :15 :30 

Strength and Power

--

Chins

3 x max reps

Back Squats

5 x 5

Dips

3 x max reps

W.O.D.

-- 

50R/50L KB Snatches 

For Time

"Monday is the key day of the week"

~ Gaelic Proverb

The Go Green Tip of the Day

Sno:la Yogurt

An uber-green yogurt , with no plastic, friendly biodegradable and compostable packaging.

CrossFit Love - URBN, INC.

Dynamic Warmup

--

Super Joints Mobility Drills

PVC Shoulder Pass Throughs

PVC Shoulder Circles

PVC Good Mornings

PVC Trunk Twists

Strength and Power

--

Press 

5 x 1

Push Press

5 x 3

Push Jerk 

5 x 5 

W.O.D

--

200 meter sprint

10 box jumps

AMRAP 7:00 

"Opportunity dances with those who are already on the dance floor."

~ H. Jackson Brown Jr.

The Go Green Tip of the Day

Adventure Travel

Hike, bike, white-water raft, and kayak the planet. The more active you are in the outdoors, the more aware and respectful you will be of the outdoors.

I have been hired by The Examiner.com

I will be publishing 3 to 5 articles a week as the 

Philadelphia Sports Performance Examiner. 

Click Here to read my first article: The Inner Me. 

Click Here  to read my review of Jones Restaurant. 

Hitting a Handstand.

Dynamic Warmup

--

Super Joints Mobility Drills

Sit and Reach :30

Wall Good Mornings :30 :30

PVC Pass Troughs

PVC Shoulder Circles

1:00 Jump Rope

Walking Pistols 5 x's

1:00 Jump Rope

Walking Quad / Hamstring Stretch

1:00 Jump Rope

Standing Forward Rolls 10 x's

Strength and Power

--

Overhead Squat

5 x 5

Dumbbell Chest Press

5x5

W.O.D

--

500 Meter Row

1:00 Recovery

125 Situps

"You must be the change you want to see in the world"

~ Mahatma Gandhi

The Go Green Tip of the Day

Greenadelphia

Get active and involved in getting our city green.