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Thank You for a Great Weekend!

M-PartnerThrowdown
What makes a good competition or event? You need some good programming,  good back end planning and organization, some buffer time in case things go off track, and the right facility. But all that doesn’t matter unless you get the right people and some awesome volunteers. If you have that, the rest is just white noise.

First, I wanted to say thank you to everyone that came out to participate. Those were some difficult workouts there, especially at the end, and all of you were fierce. It was an honor and a pleasure to watch. I personally was taken aback by the competition this time around. Making the top ten was no easy feat.

Second, thanks to all the sponsors and vendors that added some nice flair to the event. I guess I’ll slide in a thank you to our neighbors for not calling the police on us or putting up too much of a fuss, well except for the “nice’ email we got from someone who thought 9:00 am is too early to make noise and be woken up and the nice gentleman who decided not to call the tow truck.

Lastly, and most importantly, is the one thing you can not do without. All the other stuff can be worked around but you can’t execute an event like this without plenty of awesome volunteers. You guys worked so hard and were so true to the standards we hoped to uphold. I think i speak for most athletes when I say the most frustrating thing about an event is when standards are not uniform throughout. Everyone  did a wonderful job with that and I can’t thank you enough.

For those of you looking to get some pictures from this past weekend or just check them out, here is the link for Matt Godfrey Photography and the pictures from this weekend.

http://mattgodfrey.photoshelter.com/gallery/CrossFit-215-Partner-Throwdown-2013/G0000rvawfojVf8w

-Micah

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Next Two Weeks

Our eight week strength cycle has come to an end. SO what can you expect now…?

For the next two weeks we will be testing, then we will have a de-loading week after that, following which we will start a new cycle. While the complete cycle is unclear and will be impacted by testing, it will most likely be an Oly driven cycle with Snatch work on Mondays and some aux stuff for the snatch on Wednesdays and/or Fridays. Thursdays will continue to be benchmark day, Saturdays will be partner days with a competition style focus, and Sundays will continue to be endurance workouts.Partner Competition_231 Partner Competition_162

 

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Athlete Profile: Zac and Kerry Lowe

The miracle is this: the more we share, the more we have – Leonard Nemoy

To round out our featured athlete videos for the year we present to you Zac and Kerry Lowe. For those of you who don’t know Zac and Kerry, they are two of the most positive, entertaining, and good hearted people you will ever meet.  We are grateful to have them as a part of our community and continue to watch them grow together as both athletes and people. Enjoy and share!!!!

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Why Olympic Weightlifting Shoes Matter

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No, these are not children’s shoes. I have tiny feet. Don’t judge me.

People ask me all the time why I have so many pairs of shoes. The short answer is because I’m a woman. But contrary to popular belief, most my shoe collection does serve a specific purpose, most importantly my olympic weightlifting shoes. Shortly after I started training at CrossFit215 I noticed many athletes were starting to wear weightlifting shoes for squatting and practicing the lifts. I never understood exactly why I needed different shoes, but I figured if it might help give me an edge then I was all in! I did some research online, spoke with other athletes who owned weightlifting shoes and made the purchase. If you are serious about training and have it in your budget I highly recommend getting a pair of weightlifting shoes. They don’t need to be fancy or expensive, and if you take care of them (i.e. only use them for lifting) they should last a long time. There are a lot of companies who have recently started producing weightlifting shoes designed for both CrossFit and weightlifting, so it is important you ask yourself what purpose the shoes will serve and make sure you become educated about what you are buying. The best guide resource for reviews and articles I’ve found is wlshoes.com. Additionally, the below article flushes out some arguments about why the investment may be worthwhile.

Why Olympic Weightlifting Shoes Matter

While shoes can help, they are by no means a magic pill. They can improve your squat by giving you the ability to squat deeper, increase range of motion in the ankle, and create more stability. On the flip side, if you have poor flexibility in your joints, especially  hips and ankles, you need to be working on fixing those issues first and foremost. Don’t use the shoes as an excuse to bypass problems that can be fixed. If you slacked during August Mobility Month I encourage you to utilize the resources we provide at the gym. I guarantee if you put in the work you will see changes and results.

Schedule Reminder

  • Monday, September 2nd – 10am class only
  • Friday, September 6th – no 5pm or 6pm class
  • Saturday, September 7th – no 9am or 10am class

PHILLY HOT LIST – Voting Ends Friday, September 6th!

There is less than a week left to vote for the Philly Hot List! f 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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Important Schedule Changes for Next Week

KyleSprint

Coach Kyle

We will be hosting the Partner Throwdown competition next Saturday, September 7th. In lieu of this event the gym will be closed for classes on Saturday and we will be canceling PM classes on Friday evening (5pm and 6pm). If you are available on Friday between 1-5pm we would love some extra help setting up and moving equipment out of the facility to prepare for the competition. Please email [email protected] if you can lend a hand.

Thank you for your understanding and we hope many of you can come stop by on Saturday to watch some awesome competitors throw down!

  • Monday, September 2nd – 10am class only
  • Friday, September 6th – no 5pm or 6pm class
  • Saturday, September 7th – no 9am or 10am class

Watch

“I don’t listen too much to people when they tell me I can’t do something. There’s not a whole lot that’s going to stand in my way.” Richie Parker

http://www.youtube.com/watch?v=qiLDMBDPCEY

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Throwback Thursday Weekly Updates

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The inaugural Partner Throwdown on September 10th, 2011

A Partner Throwdown Updates

Don’t forget to checkout the Partner Throwdown  event blog for additional video posts, sponsor announcements, and event day details.  Please direct any questions to the comments area of the event blog. We are coming up on one week out from the big day and we are READY!

Mobility Contest Ending + Labor Day Reminder

Make sure to submit the rest of your tickets before the month ends for you chance to win a copy of Becoming a Supple Leopard or a camouflage Trigger Point foam roller!

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

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, September 16th 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

The Missing Link of the CrossFit Athlete: Treatment

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Labor Day Schedule + LLS Fundraiser

StanandRachelInHouse

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

kevingeneration

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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