Testing Week

We have wrapped up our Oly cycle for the last couple weeks. I am hoping that those of you who wanted to, got what you were looking for out of it. Our goal over the near future is to build up our Oly program and have a barbell program at 215. If you have interest in doing a weightlifting program, please contact me to discuss further.

This upcoming week we will be doing some testing. This testing will include the Oly lifts and some basic strength. For those of you who do not want to test absolute strength, there will be other options for you in class this week. Following this week of testing, we will be doing a squatting cycle focused around the Back and Front Squat.

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Memorial Day Weekend Schedule

Here is the schedule for the holiday weekend. If you still looking for something to do Saturday, a bunch of us will be down Fairfax, VA at George Mason University for the Mid Atlantic Regionals. Fancy a road trip, come on down and join us.

Friday – Noon class is cancelled, all other classes (6am, 5pm, and 6pm) are on.

Saturday – There will be a 9am and 10am Fitness Class. There will be NO Basecamp Satutday.

Sunday – Endurance Class @ 11am

Monday – ALL classes are CANCELLED. Coach Kyle will be holding a training session at 10am. We will be doing Murph and there will be some mental toughness activities before hand. If you have not done any of the crucible prep sessions yet, this will be a good place to start. There will be scaling options as usual so this session is open to everyone, all levels welcome.



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Murphy Mile This Weekend


If you haven’t already heard about the “Murphy Mile” event that is happening this weekend, here’s some info about the cause. One of our members, Dave Buzzard, is helping to put on the event, which benefits Cystic Fibrosis. The Cystic Fibrosis foundation is very important to his family, as his daughter was born with CF that impacts her lungs and digestive functioning. She’s doing well, but her daily activities include two 30 minute physical therapy sessions and over 23 pills to help her digest foods. Many of her medications and treatments would not exist without the foundations support of research into these drugs, and the progress they have made is outstanding.

The event is this Saturday at 9:00am, starting Billy Murphy’s Irish Saloon (3333 Conrad Street). It’s only one mile –followed by prizes, a buffet, and a brew from Yards. Please come out to support this awesome cause!

Click here to register!


Schedule Announcment
There will be no noon class tomorrow, Friday. Sorry for the inconvenience and thanks for you understanding.

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Training Schedule – Saturday, May 10th

       At 9am we will holding the normal third lifting day for out Olympic lifting cycle. This is the normal 9am Fitness Class. Tomorrow we will be doing heavy doubles in the Snatch, Clean & Jerk, and Front Squat. In addition to that there will be a Basecamp class at 9am as well. Both classes will be taught by Brendan tomorrow.

      At 10am we will be doing a partner / team workout as prep for the Flex event. Even if you are not signed up for the competition you are still welcome to the 10am team workout of course. You are allowed to do both the 9am Fitness class and team workout. Please check in with Micah or Brendan before class for modifications to do so.

Team Workout
A. Max Clean Complex – Pwr Clean + Hng Pwr Clean + STO + Clean + Hng Clean + STO
Partners – 8 mins with one athlete working at a time
Teams – 8 Mins, 2 BB one athlete on platform at a time, max 2 attempts
B. Partner Workout. Teams – Male pairs go first with the following
30 Thrusters @ 125#
5 Rope Climbs
20 Thrusters
4 Rope Climbs
10 Thrusters
3 Rope Climbs
*Bar mat not touch the ground until thrusters are complete.
Once the men are done, females go through the same @85#




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Thank You Diane Fu!


We had a great weekend Diane Fu and some other friends. Thank you to Diane for making the trip out to us. I learned a lot and I am so appreciative of getting the opportunity to create relationships like this.Thank you as well to those of you who traveled here to participate, especially Kieth (CF Apex), Lesha (CF Novem) and the crew from CFCC. Erin has an amazing family down there and has certainly set herself apart from other facilities in the city. IMG_6678I wanted to say thanks to Ryan Basa as well for his help this weekend. I was very humbled by the fact that my lifting partner (we moved the same weights) was about fifty pounds less than me, I’m coming for you BASA!

Olympic lifting is such an amazing sport and for most of you we are just scratching the surface of what you can do with it and more importantly what it can do for you and your athletic ability. 215 will adding more programs to assist you in furthering your proficency

Many of you may have previewed this on Facebook but here is a post from one of your constitutes, Taylor Hayes, on competing in an Olympic Lifting meet.

“Hey guys, some people have been asking about my experience this past weekend at my first OLY weightlifting meet. I’ll try to keep this short, but overall it was a truly amazing experience! When I was up there on that platform I didn’t feel as though I had X number of eyes staring at me, I felt like I had a room of people rooting their hardest for me to succeed (b/c they were). When I stepped on to the platform and approached the bar the adrenaline rush was like nothing I’ve ever experienced. I felt as though it was just me and the bar and I didn’t think about what weight I was doing (mostly bc it was in kilos and the conversion is tough to do under time crunch and when fatigued) I just thought well, here we go and did the lift. I hit all 3 of my snatches at 49, 52 and 54 kilos (last one 118.8#) which was a 5.8lb PR and the bar felt light as a feather in this environment. I had some trouble on my jerks, but also PR’d my clean by 5.5 lbs after having just PR’d it the weekend before by 5lb.

IMG_6681I always thought of an OLY meet as showing up, lifting heavy things, and then leaving. What I didn’t realize is that not only is there a ton of strategy involved, but it truly is a sporting event. Having competed in a CrossFit competition and an OLY meet, the OLY meet felt much more to me (personally) like participating in an actually sporting event or game. There is a clock, there is strategy – planning the timing of your warm up correctly, how many reps to take while you warm up, what jumps in weight to make, changing weights in order to get more rest time –  there are the things you can’t control – how many people are lifting before you, the uncertainty of when it will actually be your turn to go, how much rest time you have between lifts. It is a given at any competition that you will be physically and emotionally exhausted by the end, but I was caught off guard by how mentally exhausted I was. Oddly, it was a great feeling.

For those of you interested in OLY lifting – I waited too long to do a meet. There were many fairly green weight lifters in the novice division, so there are no excuses now for some of you that are interested. Also, I recommend the CF CC liberty barbell meet in particular, I thought it was run SOO well and everyone was super helpful. A low pressure, great first meet.

Anyway, I wanted to also share this article I coincidentally read today b/c it really spoke to me. I definitely approach the bar with an “I’ll try it” attitude. All my weights I picked for the meet were conservative and I’m happy that Micah pushed me to do weights that were out of my comfort zone because I clearly didn’t recognize my own abilities.” -Taylor Hayes

So where do we go from here…? We have a few more weeks in our Oly cycle and then at the end of it we will be having an In House Oly meet. This will give you an opportunity to give this 6 lift thing a try without the “whole world” watching. I will be bringing in some outside help to help facilitate the event and also assist with coaching some of you. Keep an eye on the calendar for late June, early July for 215 In house Classic!

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Week 1 – 6K Erg Training

Here is the week 1 training for the 6K erg test. Just a reminder that it is STRONGLY recommended you complete these workouts 4-6 hours outside of your usual strength training. This means please do not do today’s class and then immediately hop on the erg right after. You are welcome to come in during any class sessions and park your self on the side somewhere and complete either of the two workouts below. If you need to make up the Sunday workout please contact Coach Meghan for details.

Week #1:

Workout 1:

10K Steady State (or 2 x 5K with 2 min rest or 4 x 2.5K with 1 min rest, depending on fitness)Average split @ 2:15 – 2:25/ 500m based on endurance fitness base. Record average split for entire 10K.

Workout 2:

3 x 10 minutes with 5 minutes rest – Average split @ 6K goal pace – approx. 2:08 – 2:15/500m based on endurance fitness base. Keep your 6K goal as developing at this point, we will discuss more Sunday in class based on your results this week. Record average split for each 10 min piece.

Sunday ( Workout #3):

9 x 1K with 4 min rest – details in class

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Saturday Class

For tomorrow, 5/3/2014, only.

The 9am class will be in line with our Olympic lifting programming. The 10am class will be a partner workout without any Olympic lifts in it. Again this is for tomorrow only as we have Diane Fu here for the day tomorrow.

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Some new goals on the horizon

6K Erg Test

Many of you have been training Sundays with Coach Meghan and having a great time doing it. If you have not tried a class with her, definitely do so. As the weather gets better you can expect some running to be added in from time to time, but for the most part it will stay on the ergs even throughout the summer. We figure with being located so close to the West River Drive that if you want to run you can do it there. If you are looking for alternate endurance workouts, you can also check out CrossFit Endurance or ask one of the coaches, myself particularly.

We are always looking for new goals for people and to constantly provide reasons for you guys to push your training, so here is your next one… a 6K, on the ERG!

“The 6k is usually tested … when crews are concentrating on endurance. Not only is endurance tested, but mental toughness. A coach’s thinking assumes that anyone can ‘hold their breath’ and ‘tough it through’ a 2000m test. The 6k requires concentration and mental toughness over a long time that can’t be faked.SOURCE

Training for the 6K starts next week. There will be three workouts for you to do each week leading up to the event, which will take place at 215 during the Sunday Endurance at the 11am class on June 1st. Listed below all the other workouts on each day of the week will be two endurance workouts for you to complete on your own at some point throughout the week. Please do not do these workouts directly after class. For more guidance in adding these into your workouts, please don’t hesitate to ask me.

Flex Event on June 28th
There has been a lot of buzz about putting together various teams in various divisions for this event. There will be a quick meeting this Sunday @ noon for anyone who is interested. This will help us plan out teams and ensure that everyone who wants to be involved gets to be. If you cannot make Sunday, please contact me directly and let me know if you are interested in participating. This thing will probably fill up quick.
SUNDAY @ noon, directly after the Endurance class.

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The Week in Closing…

Olympic Lifting Cycle
I wanted say what a great job everyone did with the programming this week. So proud of how all you tackled the lifting days this week – keep it up! A couple things for the upcoming weeks… First, a reminder that if you are not feeling up to the lifting days on Monday, Thursdays, or Saturdays there are a couple options of classes you can attend instead. Basecamp programming will be offered on Mondays and Thursdays at 6am only for now. I am hoping to have a pm option in the upcoming future. On Saturdays, there will be a Basecamp class at 9am.

Over the remainder of this cycle, you will see two different options for Oly days as you saw yesterday in addition to Basecamp. There will be a third lift for those people who are really focused on getting their lifts as heavy as possible. Otherwise you can do a short conditioning piece following the two Olympic lifts. A reminder that Saturdays will be a heavy triples, doubles and singles. So come STRONG and focused.

Thai Massage Demo Saturday
During this cycle it is extremely important that you are taking ample time and focusing on recovering as well. This cycle will be fairly taxing on your body and it is essential that you listen to your body. If you have questions about your recovery, mobility work, or post workout nutrition, please ask me or one of the other coaches. We have some great options for supplements depending on what your goals are. So in support of your recovery, we have two Thai masseuses from Philly Rehab Fitness coming Saturday to do some demonstrations. They will be offering 10-15 minutes of post workout stretching. They will be there from 10am until about 2pm, depending on the need. Even if you are resting tomorrow feel free to come in and try it as well.

A Weekend of Competitions
We have a lot going on this weekend so if you have some free time come out and support your crew. Many of you know that Andy competed last weekend in his first competiton and PR’ed his clean. So many great things can happen when you’re put in that environment. So Saturday come on up to CFG in Hatboro to support Carolyn compete in her first Masters competition. On Sunday Taylor will competing in her first Olympic Lifting meet at CrossFit Center City. She will be going early on Sunday so check the Liberty Barbell schedule to make sure you’re there to see her lift. It will be over quick so don’t miss it. Tune in to Facebook, Instagram and Twitter throughout the weekend for updates on both athletes.

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