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Labor Day Schedule + LLS Fundraiser

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Stan and Rachel during “The Bear Complex”

We will be running one class on Monday, September 2nd at 10am. All other classes will be cancelled for the holiday including On Ramp

On Ramp Schedule

Attention New On Rampers! We are canceling the regularly scheduled 7pm class on Labor Day and adding a Thursday 7pm class as well as a bonus make-up session on Monday, September 9th at 7pm. You are highly encouraged to attend all of these classes. The schedule for the rest of the On Ramp is below. Please direct any questions to [email protected]

  • Wednesday, August 28th @ 7pm
  • Thursday, August 29th @ 7pm
  • Wednesday, September 4th @ 7pm
  • Thursday, September 5th @ 7pm
  • Monday, September 9th @ 7pm

Running for Leukemia Lymphoma Society

CF215 Member Phil Sorrentino is raising funds for the Leukemia Lymphoma Society. We would love to see some support from our community to help Phil achieve his goal! Below is Phil’s story.

In Feb of 2012 I was diagnosed with stage 2, Hodgkin’s Lymphoma.  Over the course of the next 12 months I had a few surgeries and I began a regiment of Chemotherapy (ABVD).
Before cancer, I was arguably in the best shape of my life and I tried my best to stay as active as possible through treatment.
 
In the early months of 2013 I was cleared and the disease was officially in remission.   I immediately started back on my road to recovery which included classes @CF215, boxing, and running.  I decided to join the Leukemia Lymphoma Society’s Team in Training in an effort to get my health back and to take an active role in the fight against blood cancer.  It’s been great way for me to raise awareness about the disease and work on my health goals simultaneously.  I’ll be running in the Runner’s World 10k in October to raise money for this cause.
Please use the link in this email to donate online quickly and securely plus learn more about my progress. You will receive a confirmation of your donation by email and I will be notified as soon as you make your donation.

http://pages.teamintraining.org/epa/rnwrld1013/philip

Each donation helps accelerate finding a cure for leukemia, lymphoma and myeloma. Nearly 958,000 Americans are battling these blood cancers. I am hoping that my participation in Team In Training will help bring them hope and support.

On behalf of The Leukemia & Lymphoma Society, thank you very much for your support. I greatly appreciate your generosity.

Thank you,

Philip Sorrentino

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6 Easy Ways To NOT Get Results

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Above: Kevin reaching full extension during the snatch ladder at CFG’s Summer Slam.

6 Easy Ways To NOT Get Results

You want to win? You want to see bigger changes in a smaller amount of time? I bet you are constantly thinking about the results that you want because you are driven towards progress.
Let’s cut to the chase. I hope you have already clearly defined your goals and purpose. I hope you are already working hard on improving those weaker areas in your fitness and your mindset. I want to quickly remind you guys some of the BEST ways to stay in a rut, to travel backwards and to keep from having great results in your training.

We all know those people that struggle to get to where they want to be. Those people consistently have a hard time because of their mentality and the way they approach nearly everything in their lives.

1. Compare yourself to everyone else. The more you judge your success or worth against everyone else, the less results you will recognize.
2. Follow your own program. Go ahead and train yourself, workout on your own, and think that you don’t need any coaching. Thinking you know it all is an incredible way to be stuck.
3. Complain about the weather, the workout, your soreness or tiredness and every other little thing you can think of. Especially all the things you can’t control, these should really be verbalized a lot.
4. Run away from challenges. Someone new wants to workout with you? Say no.  A coach wants you to try something you have never done…definitely don’t do that.  Avoiding all things that make you uncomfortable puts you on the fast track to Nowheresville.
5. Focus on all the things that you can’t do (or the things you think you should be able to do). Always talk about what you think you should be capable of, but you aren’t. Always worry about all those things that you can’t quite do yet, instead of any small victories you have had recently.
6. Drudge through the process. Go to practice or training and just drag yourself through it. Don’t enjoy the ride and only think about the destination that you think is so important but you forget why you even want it.*Feeling Unmotivated? Read More HEREGreat way to never be happy or see positive change. 

Let me be the first to remind you, you NEVER want to be that guy  (or that girl, guy just sounds better) that does the things listed above.  On this team, we strive to be different. Doing those 6 things above are EASY. Anyone can do them, and most people do. Run as far as you can from thinking and acting like ‘most people’ if you want to see the results that set you apart.

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Partner Throwdown Workouts Announced!

 PTVideo

Yesterday we officially announced the workouts for A Partner Throwdown on our event blog. We will be posting videos and standard information for each of the workouts leading up to competition day. Please direct any questions to the comments area of the event blog.

Reminder – Girl’s Night Out!

Tomorrow night at 6:30pm all women of 215 are invited to hangout after the 5pm class at Fette Sau in Northern Liberties. Many of us will be leaving from the gym around 6pm, while others will meet us  there. If you have any questions or would like to carpool please email [email protected]

Jamie Oliver: Teach every child about food

Sharing powerful stories from his anti-obesity project in Huntington, W. Va., TED Prize winner Jamie Oliver makes the case for an all-out assault on our ignorance of food.

“Your child will live a life ten years younger than you because of the landscape of food that we’ve built around them.” Jamie Oliver

http://www.ted.com/talks/jamie_oliver.html

PHILLY HOT LIST

CrossFit215 is nominated for BEST CrossFit on the Philly Hot List. Voting continues for the next month! If you have a moment in your day to vote for us and leave a “tip” we would be super grateful! Please also checkout our staff photographer and 215 member Matt Godfrey’s Fairmount Photography as well as our friends at David Arnold Salon!

VOTE CROSSFIT 215 http://phillyhotlist.cityvoter.com/crossfit-215/biz/663310

VOTE FAIRMOUNT PHOTOGRAPHY http://phillyhotlist.cityvoter.com/fairmount-photography/biz/575363

VOTE DAVID ARNOLD HAIR SALON http://phillyhotlist.cityvoter.com/david-arnold-hair-salon/biz/650449

ON RAMP

The next cycle of On Ramp begins Monday, August 26th at 7:00pm. On Ramp is a prerequisite for entering group classes. We will teach you all of the fundamental movements we use in CrossFit, including gymnastics skills, olympic weightlifting movements, and rowing technique. We have two options to complete the prerequisites. Our group program consists of five classes over two weeks running Monday, Wednesday, and Thursday evenings at 7pm with potential for schedule changes. Additionally, we offer one-on-one personal training sessions as well. If you know a friend or family member who is interested in joining please contact [email protected] for more information. 

 

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CFG Summer Slam Competition Recap

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The end of the end 

Last Saturday a team of CF215 competitors traveled to CrossFit Generation for their annual Affiliate Summer Slam. Team 215 participated in five workouts overall and beat out 30 teams to claim our first top finish ever as a team in competition. Congratulations to every athlete who helped represent CF215 – we could not be prouder of all of you!

A huge thank you to Barry, Vince, and everyone, at CrossFit Generation for hosting another great competition. In addition to great hospitality, the day ran pretty seamlessly and the workouts were fun and creative to participate in. We can’t wait until next year!

Below is a fun recap of the day

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Weekly Updates!

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CF215 took 1st place out of 30 teams at CrossFit Generation’s Affiliate Summer Slam on Saturday!

Full recap of a BIG competition weekend for 215 coming tomorrow 🙂

Mobility Contest Updates

We are over halfway through the month of August! How are you keeping up with your mobility? While I can’t reveal who is in the lead, I can say that the ladies of 215 are pretty much blowing the men away. C’mon guys what are you waiting for? You are the ones who need this the most! Make sure to fill out your tickets and stay supple friends!

Here is Kelly Starrett’s update on his most controversial post from last year criticizing the overuse of icing injuries. Watch Peoples, We’ve Got to Stop Icing. A Year Later

PHILLY HOT LIST

CrossFit215 is nominated for BEST CrossFit on the Philly Hot List. Voting continues for the next month! If you have a moment in your day to vote for us and leave a “tip” we would be super grateful! Please also checkout our staff photographer and 215 member Matt Godfrey’s Fairmount Photography as well as our friends at David Arnold Salon!

VOTE CROSSFIT 215 http://phillyhotlist.cityvoter.com/crossfit-215/biz/663310

VOTE FAIRMOUNT PHOTOGRAPHY http://phillyhotlist.cityvoter.com/fairmount-photography/biz/575363

VOTE DAVID ARNOLD HAIR SALON http://phillyhotlist.cityvoter.com/david-arnold-hair-salon/biz/650449

On Ramp

The next cycle of On Ramp begins Monday, August 26th at 7:00pm. On Ramp is a prerequisite for entering group classes. We will teach you all of the fundamental movements we use in CrossFit, including gymnastics skills, olympic weightlifting movements, and rowing technique. We have two options to complete the prerequisites. Our group program consists of five classes over two weeks running Monday, Wednesday, and Thursday evenings at 7pm with potential for schedule changes. Additionally, we offer one-on-one personal training sessions as well. If you know a friend or family member who is interested in joining please contact [email protected] for more information. 

Read

Why I haven’t taught you to kip

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Competitions Galore + Saturday Class Change Reminder

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Saturday class time change

This is a reminder that classes on Saturday will now be 9am and 10am starting this week!

Competitions

There are a TON of competitions and seminars in CrossFit, Olympic Weightlifting, and Gymnastics coming up in the fall. We try to post as many as we can on our event page calendar, so if you’re looking for an event head over to the calendar and check it out. Many of these competitions have both RX and Scaled divisions, so don’t be afraid to ask others to join you!

215 Athletes Compete This Weekend

CF215 members Kevin K, Kevin D, Jeff, Sam, Erica, and myself will be heading to CrossFit Generation in Horsham, PA on Saturday morning to compete against 29 other teams in their annual Affiliate Summer Slam Team competition. You can checkout the workouts on the event blog here!

Rachel and Nikki will be competing in the No baby, Leave the Socks on Women’s Only Competition at CrossFit T1 on Saturday as well.

Good luck to all of our athletes who are competing this weekend. If you have never seen a CrossFit competition and want to venture out and cheer on our athletes, we would love the support!

The Partner Throwdown is Sold Out!

Thank you to everyone who purchased a ticket to compete in our Partner Throwdown competition on September 7th at CrossFit215. We are incredibly grateful for all of the support over the years from the community for this event, and we are excited to deliver another great competition this year. Stay tuned to the event blog for updates and information! We are still looking for a few more qualified judges to help during the event. If you are interested please email [email protected]

Philly Hot List – We are climbing the ladder, but we still need your help!

CrossFit215 is nominated for BEST CrossFit on the Philly Hot List. Voting continues for the next month! If you have a moment in your day to vote for us and leave a “tip” we would be super grateful! Please also checkout our staff photographer and 215 member Matt Godfrey’s Fairmount Photography as well as our friends at David Arnold Salon!

VOTE CROSSFIT 215 http://phillyhotlist.cityvoter.com/crossfit-215/biz/663310

VOTE FAIRMOUNT PHOTOGRAPHY http://phillyhotlist.cityvoter.com/fairmount-photography/biz/575363

VOTE DAVID ARNOLD HAIR SALON http://phillyhotlist.cityvoter.com/david-arnold-hair-salon/biz/650449

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New 215 Swag + Philly Hot List

breakaway

We collaborated with our friends from Breakaway Ink to bring you our newest 215 shirts and tanks. Sizes are limited so get yours soon!

Philly Hot List – Less then a month left to vote!

CrossFit215 is nominated for BEST CrossFit on the Philly Hot List. Voting continues for the next month! If you have a moment in your day to vote for us and leave a “tip” we would be super grateful! Please also checkout our staff photographer and 215 member Matt Godfrey’s Fairmount Photography as well as our friends at David Arnold Salon!

VOTE CROSSFIT 215 http://phillyhotlist.cityvoter.com/crossfit-215/biz/663310

VOTE FAIRMOUNT PHOTOGRAPHY http://phillyhotlist.cityvoter.com/fairmount-photography/biz/575363

VOTE DAVID ARNOLD HAIR SALON http://phillyhotlist.cityvoter.com/david-arnold-hair-salon/biz/650449

READ

Do you have friends who are skeptical about CrossFit? The article below makes  great points while injecting some humor about the “cult” we choose to devote ourselves to.

Three Reasons to Get Upset About CrossFit

Just remember that your health functions like any other investment, the earlier you start contributing, the more value and benefit you’ll be able to enjoy later. Siphoning your money into weekend binges or daily dinners is awesome and I’m certainly not one to tell you how to live your life. Just don’t convince yourself that your health is a financial priority that falls well below your cable bill and coffee allowance.

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Saturday Schedule Time Change

Rope climbs during "31 Heroes"

Rope climbs during “31 Heroes”

New Saturday Time Change

Effective beginning next  Saturday, August 17th we are removing our 8am class and replacing it with a 10am class. We have noticed many of you enjoy a few extra hours of sleep on the weekends and our temporary 10am class the other week was a big hit. If demand increases for an earlier start come the fall we will consider changing it back. In the meantime, Saturdays are now 9am and 10am classes!

31 Heroes

arevello31heroes

Former 215 member Amy Revello was one of 171 teams who participated in “31 Heroes” this weekend outside in VA Beach

Thank you for all of those who came out Saturday to participate in 31 Heroes. We appreciate your support of this great cause and look forward to celebrating again next year.

On Ramp Begins Tonight

The gym will be bustling tonight with new faces as our next cycle of On Ramp begins at a new start time of 6:30pm. If you know a friend or family member who is interested in joining please contact [email protected] for more information. The next cycle will begin on Monday, August 26th!

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Let the Mobility Begin!

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Today is Day 1 of the Mobility Month Contest! Tickets will be located on top of the shelf that stores our mobility equipment. Don’t forget to have a coach sign off on your ticket or else you will not receive credit!

As we begin our month of mobility it is important for everyone to understand what exactly mobility is. The term mobility gets thrown around a lot these days and its meaning can easily be misinterpreted or referred to incorrectly.  According to Kelly Starrett, mobilization is a movement-based integrated full-body approach that addresses all the elements that limit movement and performance including short and tight muscles, soft tissue restriction, joint capsule restriction, motor control problems, joint range of motion dysfunction, and neural dynamic issues. In short, mobilization is a tool to globally address movement and performance problems.

Below is a great article written by Calvin Sun former coach from CrossFit Invictus and current Director of Training at CrossFit Barracks explaining the distinction between mobility and flexibility.

Mobility vs. Flexibility: What’s The Difference?

Written by Calvin Sun from CrossFit Invictus

I have spent over half a decade working in the fitness industry and, for better or worse, things have changed a great deal over the last few years. Among these changes, strength coaches and physical therapists have found themselves on convergent paths. Many PTs are required to have a certification in strength and conditioning and more coaches are finding themselves at seminars learning about myofasical release and techniques for increasing range of motion. In the past, coaches and trainers would simply instruct their clients on how to “stretch”, focusing on increasing flexibility by lengthening muscles that might be short and tight. Today, especially in the CrossFit community, we hear the term “mobilization” used in conjunction with or even in place of the word “stretching”. This has caused some confusion amongst coaches, clients, and their respective physical therapists, chiropractors, and massage therapists. In a clinical setting, joint mobilization typically refers to a type of manual therapy intervention where a therapist will physically move the joint to help restore function and/or alleviate symptoms. However, more commonly, coaches are referring to the definition popularized by Kelly Starrett of San Francisco CrossFit and MobilityWOD. He describes mobilization as “a movement-based integrated full-body approach that addresses all the elements that limit movement and performance including short and tight muscles, soft tissue restriction, joint capsule restriction, motor control problems, joint range of motion dysfunction, and neural dynamic issues. In short, mobilization is a tool to globally address movement and performance problems”.

Mobility should be a proactive approach, not a reactive one. In other words, don’t wait until problems arise before you address them. Too often I will see athletes finish a workout that might have hundreds of repetitions of loaded squats or pressing and do absolutely nothing to address the potential issues that are usually right around the corner. Having said that, there’s a great deal you can do to prevent injury, speed recovery, and improve performance. We can break down mobilization into three primary modalities: soft tissue work, stretching, and joint mobilization.

Soft Tissue Work
There are a number of modalities within soft tissue work. In gyms, self-myofascial release (SMFR) is the most common form of soft tissue work. Tools such as foam rollersmassage stickstheracanes, and lacrosse balls are common tools for this modality. SMFR can be performed before or after training sessions. Sometimes SMFR alone isn’t enough and an athlete will have to seek out a massage therapist, chiropractor, or physical therapist who is trained to deal with issues outside the scope of a fitness coach. Modalities such Active Release Technique (A.R.T.), Rolfing, Muscle Activation Technique, Structural Integration, and Trigger Point Therapy are amongst the techniques you will find utilized by professionals. If you are experiencing sharp, shooting pain, your coach should refer you to an appropriate medical professional.

Stretching
Static stretching and proprioceptive neuromuscular facilitation (PNF) stretching are the two most common ways to stretch short, tight muscles. Static stretching normally involves using stretches that hold the target muscle in a lengthened position. Through autogenic inhibition, this method allows for increases in passive range of motion. Static stretches are typically held for at least 30 seconds. PNF stretching comes in a variety of forms but most commonly is performed by stretching the tight muscle, isometrically contracting the muscle, and then stretching the muscle further. Kelly Starrett recommends five cycles of 5 seconds of contraction followed by 10 seconds of passive stretching. Watch Kelly Starrett demo PNF stretching here

Joint Mobilization
A variety of techniques are demonstrated on Kelly Starrett’s website, often involving stretch bands, to provide distraction at a given joint. The goal of joint mobilization is to help increase extensibility of a joint capsule by breaking up adhesions and/or stretching the capsule itself. Be cautious if you are experiencing pain or are prone to joint subluxations or dislocations as joint mobilization is contraindicated. Having said that, I would also advise against using any sort of band distraction if you are pregnant as the increased joint laxity can be problematic.

Mobility or mobilization is not to be confused with warm-up. The primary focus of mobility is to improve positions thereby improving power output and performance. Warm-up is designed to prepare the body for movement, it does not solve positional problems. Most group classes at Invictus involve a warm-up consisting of dynamic range of motion movements, which will certainly help to prepare you for the impending training session. However, if you are positionally inhibited you will need to supplement your training with mobility work in order resolve any positional problems you might have.

Read

Episode 280: Mobility Is About Position. “Stretch” With Purpose, Not to Warm Up

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31 Heroes Partner Saturday

31heroesThis Saturday during 8am and 9am classes we will be hosting the 31 Heroes Project. This will be our 3rd year running this workout to honor the 31 Americans killed in action in Afghanistan on August 6, 2011. The 31Heroes Project exists to support the families of all fallen military heroes. Please see the details of the workout on the event page.

Funds raised from the “31 Heroes” WOD are split equally among partnering organizations: Snowball Express, the Travis Manion Foundation‘s Challenge Grants program. To donate to the cause, purchase a shirt, or learn more about  the 31 Heroes Project please check out their website here.

August Mobility Contest

The mobility contest begins tomorrow! If you didn’t read the rules please read the post here. Throughout the month we will be posting articles to help guide you on your journey towards becoming a supple leopard!

Philly Hot List

CrossFit215 is nominated for BEST CrossFit on the Philly Hot List. Voting has begun! If you have a moment in your day to vote for us and leave a “tip” we would be super grateful! Please also checkout our staff photographer and 215 member Matt Godfrey’s Fairmount Photography!

VOTE CROSSFIT 215 http://phillyhotlist.cityvoter.com/crossfit-215/biz/663310

VOTE FAIRMOUNT PHOTOGRAPHY http://phillyhotlist.cityvoter.com/fairmount-photography/biz/575363

On Ramp

The next cycle of On Ramp begins Monday, August 5th at 6:30pm. This time has been changed from 6pm.  On Ramp is a prerequisite for entering group classes. We will teach you all of the fundamental movements we use in CrossFit, including gymnastics skills, olympic weightlifting movements, and rowing technique. We have two options to complete the prerequisites. Our group program consists of five classes over two weeks running Monday, Wednesday, and Thursday evenings at 6:30pm with potential for schedule changes. Additionally, we offer one-on-one personal training sessions as well. If you know a friend or family member who is interested in joining please contact [email protected] for more information. 

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