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Congratulations to the Competitors!

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Congrats to those of you who competed yesterday. Great times, great people and some great efforts. The results from the competition will dictate who is competing on our teams for the Liberty Box League in the fall. We still have a couple more people vying for spots who could not make it on Saturday and as these people finish theirs qualifiers we will update you.

Those of you that missed yesterday, you missed a great day and a great opportunity to push yourself. While not for everyone, competition is for more people than know it. You may surprise yourself what you can accomplish in the right environment.

-Micah

Philly Hot List

CrossFit215 is nominated for BEST CrossFit on the Philly Hot List. Voting starts July 15th!
http://phillyhotlist.cityvoter.com/crossfit-215/biz/663310

From the Journal Menu

Success.

We all say we want it.

But do you really?

Do you want it as badly as you want to breathe?

Do you plan for it? Do you work for it?

Because success doesn’t come easy. It isn’t hand delivered to your doorstep.

The key to success is consistency, it is the ability to show up day after day, no matter what the weather is like, no matter what your schedule is like and no matter what your excuses are.

The key to success is the work you do when you can’t yet see the results. It is the work you do when you are having a bad day.

The key to success is the struggle.

It is the struggle that makes you stronger, the struggle to stamp out the little voice in your head yelling at you to stop, the struggle to hang on to the bar for one more rep, the struggle to achieve success.

Stop dreaming about the success you want and start getting at it, start chipping away at the huge pile of work ahead of you, because on the other side lies success.

But there are no shortcuts.

There are no easy or well worn paths to take.

There is no way to cheat yourself there.

The only way to get there is to show up, work your ass off and leave your excuses in the dog house.

Success isn’t pretty, so stop thinking it will be. It will be covered in sweat, pain, tears and misery.

But you can wash all that off when you get there.

Read

50 Ways to Get Better at CrossFit

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Summer BBQ Rescheduled

micahcoachingclean

Summer BBQ Rescheduled

Due to conflicting events and a lot of individuals out of town, we are rescheduling our Summer BBQ for Saturday, July 27th. Please sign up on the board in the hallway so we know you are coming! The In House competition is still on!

Last Few Days – Trap Door Athletics Summer Camp Promotion

This is the last week of the Trap Door Athletics Summer Camp Promotion! If you register between Monday 7/8 and Friday 7/12, your name will automatically be entered to win a FREE month of membership at CrossFit 215. For more information, please see the event page.

On Ramp

We begin a new cycle of On Ramp next Monday, July 15th at 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 6pm. 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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In House Competition and Summer BBQ

Saturday morning crew tackling "Hope" during Hope for Cures

Saturday morning crew tackling “Hope” during CrossFit for Cures

In House Competition This Saturday

Don’t forget to sign up for the In House Competition happening this Saturday, July 15th at 9am! If you cannot attend and would like to be considered to compete on our Advanced and Novice teams during the Liberty Box League in the fall, please sign up in the designated area on the board in the gym. Athletes who cannot compete on Saturday will receive special instructions regarding how to make up the tests. Regarding the standards, if you would like to compete, but are not able to reach full ROM for all movements you may still sign up in the Novice (Scaled) division.

Additionally, I have received a few questions regarding when the competition is scheduled to end. As of right now it depends on how many athletes and heats we have. We aim to be done sometime in the afternoon between 12-2. In lieu of the competition, we are canceling the regularly scheduled 9am class. 8am class will still be held for those not interested in competing.

Summer BBQ

Saturday evening, Micah is hosting a summer BBQ open to all CF215 members and family beginning at 5pm. We will be providing grilled meats (burgers, hot dogs, chicken, etc.) and are asking you to bring a long something else to share. If you can attend please sign up for a category on the announcement board in the gym. Feel free to bring your swimsuits and towels if you want to cool off in the pool! We encourage everyone to join us to help celebrate the summer, relax and mingle outside of the gym. If you have any specific questions please email [email protected]. We hope you all can join us!

Trap Door Athletics Summer Camp

We are proud to announce an exciting new opportunity for our members to attend Trap Door Athletic’s Summer Camp this year. If you register between Monday 7/8 and Friday 7/12, your name will automatically be entered to win a FREE month of membership at CrossFit 215. For more information, please see the event page.

On Ramp

We begin a new cycle of On Ramp next Monday, July 15th at 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 6pm. 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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Trap Door Athletics Summer Camp

TDA summer camp

Trap Door Athletics Summer Camp 2013

Do you enjoy the outdoors in the summertime? What about archery, ropes courses, gymnastics,  boating on a lake, and making s’mores around a campfire?  Then you absolutely do NOT want to miss out on Summer Camp 2013! We are proud to announce an exciting new opportunity for our members to attend Trap Door Athletic’s Summer Camp this year. If you register between Monday 7/8 and Friday 7/12, your name will automatically be entered to win a FREE month of membership at CrossFit 215.  Sweet deal. Sweet summer experience.  Sweet free month of CrossFit!  Find out more at www.summercamp2013.trapdoorathletics.com!

CrossFit for Hope

Don’t forget we are participating in “Hope for Cures” tomorrow Saturday, July 6th during both 8am and 9am classes.

This year CrossFit 215 has committed to raising funds for CrossFit for Hope to support research for childhood diseases. For more information click here.

CrossFit, Inc. is committed to be a driving force in finding Cures for catastrophic children’s illnesses. Through the efforts of our affiliates and, ultimately, you, the CrossFit community can be a driving force in the fight against children’s cancer and other illnesses. Our ability to make change is infinite. Our action is a responsibility.
There are a couple of ways you can support “Hope”
  • Donate – Sponsor our affiliate! Our personal goal is to raise $1,000 for the cause. Please take a moment to support us.
  • Participate – Do the “Hope” workout!
“Hope for Cures” workout will take place on Saturday, July 6th during 8am and 9am classes.
THREE ROUNDS OF:
BURPEES
75 POUND POWER SNATCH
BOX JUMP, 24″ BOX
75 POUND THRUSTER
CHEST TO BAR PULL-UPS
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for a good score. One point is given for each rep.
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"Hope for Cures" – CrossFit for Hope

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This year CrossFit 215 has committed to raising funds for CrossFit for Hope to support research for childhood diseases. For more information click here.

CrossFit, Inc. is committed to be a driving force in finding Cures for catastrophic children’s illnesses. Through the efforts of our affiliates and, ultimately, you, the CrossFit community can be a driving force in the fight against children’s cancer and other illnesses. Our ability to make change is infinite. Our action is a responsibility.
There are a couple of ways you can support “Hope”
  • Donate – Sponsor our affiliate! Our personal goal is to raise $1,000 for the cause. Please take a moment to support us.
  • Participate – Do the “Hope” workout!
“Hope for Cures” workout will take place on Saturday, July 6th during 8am and 9am classes.
THREE ROUNDS OF:
BURPEES
75 POUND POWER SNATCH
BOX JUMP, 24″ BOX
75 POUND THRUSTER
CHEST TO BAR PULL-UPS
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for a good score. One point is given for each rep.

 

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Last Week of June

Los and Chandler during "Soul of a Lion"

Los and Chandler during “Soul of a Lion”

July 4th Holiday Schedule

Please note of the follow schedule modifications for the July 4th Holiday Weekend.

  • Thursday, July 4th at 10am one class only!
  • Friday, July 5th 5pm and 6pm classes will be merged into one class at 5:30pm
  • Saturday, July 6th – CrossFit for Hope

In House Competition

A sign up sheet will be posted next week for those who would like to participate in our In House Competition on Saturday, July 13th! Remember, if you want to try out to be on our team for the Liberty Box League, this competition is mandatory. If you are unable to attend please notify Micah. 

The Promise Wall and Goals Board

215newpromise

The new 215 Promise Wall is up! For those of you who have not already signed it, please read it carefully and contribute your signature if you choose. The Promise Wall was a prominent presence in our original location and has been featured on our site and videos. Please respect the limited amount of space we have allocated for signatures. We invite and encourage everyone who walks in the doors of 215 to sign the wall.

The Goals Board is filling up fast! In fact, so quickly that we will be expanding it to create more room. Please make sure to write legibly and include your name next to your goal.

On Ramp

We begin a new cycle of On Ramp tonight at 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 6pm. 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. Our next cycle is scheduled to begin Monday, July 15th. 

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Goals, Competitions, BBQ and updates!

The Original CF215 Promise Wall at the old space

The Original CF215 Promise Wall at the old space

Chalkboards

This week you will start to see the chalkboard walls in the hallway being filled. One of those areas will be filled with announcements, the other for goals, and in the middle we are bringing back “The Promise” wall. When “The Promise” goes up we will ask all of our members to sign their name on the wall as a commitment to themselves and the community of 215.

The competition season has ended for everyone except those moving onto the CrossFit Games taking place in July, therefore it is time to revisit goals for next year. What are you working towards? What do you want to achieve? What is your aim? We want to know! Please share your athletic goals with us by writing it on our goal board in the gym. Writing down your goals and sharing them with others leads to a level of accountability that is integral in the process towards success. Not only will the coaches at 215 do everything we can to help and encourage you through the process of achieving your goals, but you will also have the support of the entire community as well.

What is a goal exactly? GOAL (n) 1. A specifically desired end state, expressed in the positive tense, which provides motivation and direction on the path to achievement. A few rules to how to set goals include: a) the goal must be specific and concise. b) the goal must be expressed in the positive tense. c) the goal must include a time frame that is challenging yet realistic and achievable. d) the goal must provide you with an intense inspiration, motivation and direction. i.e. “I want a 10 unbroken kipping pull ups by the end of September,” as opposed to “I want to get better at pull ups.”

If you don’t feel like you have any goals, we urge you to take some time to think hard about it. Start by setting a 1 month, 6 month or 1 year goal. If you have any questions about goal setting feel free to email me at [email protected]

In House Competition and Summer BBQ

On Saturday, July 13th we will be holding our next In House Competition. This is open to any and all members, regardless of ability level. If you are interested in competing for a spot on our team (Advanced or Novice) for the Liberty Box League starting in the fall, it is mandatory your participate in this competition. We will be using the results to determine who will be representing our advanced and novice teams (6 men, 6 women on each) which will run for five consecutive Saturdays starting September 14 – October 12. For more information about the Liberty Box League, as well as standards for advanced and novice teams please check out the league rules. If you absolutely cannot attend the In House competition, please contact Micah so you can test on your own. Sign Up sheet for the competition will be posted in the gym soon.

On the evening of the 13th we will be having a Summer BBQ open to all gym members. We are looking to hold this event off site. More details to follow.

8am Class Postponed for the Summer

We will be removing the 8am class on Mondays and Wednesdays from the schedule for the remainder of the summer. We will keep you apprised of when it returns in the fall!

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What a weekend!

regionals2013

Thank you to everyone for the amazing support this weekend. I cannot tell you how much I appreciated all of the messages wishing me well on my journey in Maryland. It was a long but exciting weekend that will forever live in my memory as one of the greatest experiences I’ve ever had. I ended up in 24th place overall and I hope to recap in more detail soon. See you in the gym this week!

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The Road to Regionals

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2012 Team Snatch Ladder

Tomorrow Micah and I will be headed down to Landover, MD. to prepare for the Mid-Atlantic Regionals this weekend. It has been a long road, but the time has finally come to see where the past few months of training has led me. While the journey has not always been easy, I can speak confidently when saying I am prepared to give my all.

As the sport of CrossFit has evolved, the competition among the elite has become increasingly stiffer every year. The level of commitment towards training and recovery can be compared to those of professional athletes. Some people are going as far as quitting their jobs to train full time and even acquiring sponsorships. While I am still waiting on my first sponsorship (cough cough Lululemon I heart you) I decided at the end of last year I really wanted to make a push and give my all towards training to see if I could qualify as an individual at the regional level. Despite a few setbacks due to injury, I devoted myself as best I could and came out of the open in 45th out of the 48 qualifying spots. It was a huge goal accomplishment and I am super ecstatic to have earned the opportunity to compete with the best.

Looking back on when I first walked into CrossFit 215 almost three years ago, I never had any intentions of competing, much less aspiring to be in the hunt at the regional level. When I first started I remember feeling extremely intimidated.  I was a skinny little Asian chick who could only really run kind of fast for about 30-60 seconds. I did not come to CrossFit very strong compared to where I am today. I had a 135# back squat, a 155# deadlift, terrible gymnastics skills and body awareness, and didn’t have a clue what a snatch was (the olympic weightlifting movement). But what I lacked in strength I made up for in determination and competitive drive. I still find it strange to hear, but some people tell me when they first met me they felt I was intimidating because I was always so serious. I assume my seriousness in sport comes from growing up as a smaller female athlete and  always feeling like I needed to prove myself to others. While I would never consider myself super naturally gifted, I made up for what I lacked in raw talent with hard work, which is the same mentality I employ today. As I became stronger and faster, the competitive fire inside of me grew and I began to enter some competitions to get my feet wet. Those experiences have been invaluable in helping me gain perspective on where my strengths and weaknesses lie, and how much I can learn from other great athletes.

While the physical and mental training over the past few months have been one of the hardest challenges I’ve ever had to face, I wouldn’t change the entire experience for the world. I have learned to embrace the struggles and setbacks as they lead me towards developing more mental toughness. All of the “bad days” have tested my will to push forward. I have a clearer understanding that sometimes simply learning from failure is more valuable then then any weight you can lift on the bar. When you’re in the trenches, forcing yourself to become comfortable with being uncomfortable is what separates those who truly want to succeed with those who think just they do.

As I prepare myself for this weekend I am keeping the memory of myself as a newbie CrossFitter in the back of my mind. My original goal was just to qualify and I am proud to say I have achieved that. I know I have done everything in my power to perform my best and whatever happens I promise I will leave it all out on the floor.

I want to thank the entire 215 community for their ongoing support of my athletic goals. Besides the physical changes I have gained over the years, one of the most rewarding benefits of joining and coaching in the CrossFit community has been meeting so many like minded individuals who want to challenge themselves in discovering their own path towards health and fitness. I am thankful to have found a new family of friends and fellow athletes who I continue to draw inspiration from. To everyone who made it a priority to workout with me the past few months merely to help motivate and push me, I cannot convey enough how grateful I am. A special thank you goes out to the coaching staff who has taken some workload off of my shoulders so I can train, prepare, and recover properly. And last to but not least, my coach and friend Micah for giving me the opportunity to chase my goals and believing in me. I could not have done it without all of you and I am sincerely grateful.

I hope to share updates this weekend via Facebook, Instagram and Twitter! You can also follow my progress in the Mid Atlantic Regional on the games website leaderboard at www.games.crossfit.com 

Here is a longer reflection of my CrossFit Regional Journey on my personal blog as well as a video featured on the CrossFit Games site filmed the other week.

Thanks for the love…it’s game time!

Perrin

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Farewell Jen, Sean and Erick!

Thank you to everyone who came out and stuck around after “Elizabeth” on Friday night. Stay tuned for our next community event soon!

Best of luck to Erick, Sean and Jen on your new life paths. Please come back and visit us soon. You all have a place to call home at 215!

hhjenseanerick

erickdjenr2seans

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