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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The Next Cycle

Programming for the next 8 weeks
Our next cycle will be one focus around improving your proficiency in the Olympic lifts. These Oly specific days will be Mondays, Thursdays and Saturdays.On these days you can expect 2 to 3 Oly specific lifts and either no conditioning or something really short. the focus of the days will be as follows:
Monday – Snatch
Thursday – Clean & Jerk
Saturday – Heavy Combined (Triple, Double, Single)

I want to make sure we are providing everyone with proper programming to meet you specific goals and needs. For this reason, at 6am on Mondays and Thursdays, and 9am on Saturdays there will be Basecamp programming offered during this times. Just a reminder, our Basecamp program is for those athletes who are not focused on isolated strength work, nor do you want to focus on the Olympic lifts. There is no whiteboard in these classes. The goal is simply to focus on continuing a very baseline level of fitness and strength for you.

Please make sure you are signing into the class you would like to attend via Wodify. My hope is that as this class grows, we will add more sessions. We are currently offering an opportunity for people to attend these classes only. So if you know people who are looking to start up but are not sure if they want the full immersion let us know, and we will give you more information.

In House Open Challenge
After much anticipation, I wanted to announce the winners of the In House Open Competition. The team with the lowest score (adding up place finishes for the best 8 for each workout) is Team 3 – congrats you all won a pair of socks. Most importantly, Audra Murphy was the winner of the FREE month of membership.

Congrats are in order to Andy Schurr for completing his first competition this weekend at CrossFit Penn’s Landing for their Festivus event. Andy even PR’ed his deadlift. Awesome job!

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Open and Total complete, thank goodness that's over!

IMG_6561I wanted to say how happy and proud I am of so many of you and what you have accomplished over the last 10 weeks! This includes, but is not limited to, a shit ton of new records for almost everyone during the CrossFit Total and such amazing perseverance. Every athlete set a record for at least one of the three lifts. If I had to give some feedback for what I saw, and I know this is echoed by Coach Brendan, make sure you have short term memory when moving from one exercise to the next or workout to workout. Don’t let those travel with you when completing multiple tasks in a training session. For those of you who missed this past Saturday, we will have a make up session this Saturday @ 9:00 am, which is your arrival time for a 9:30 CF Total start time.

IMG_6605The same can be said about the Open. I very happy that people set high expectations for themselves. On the one hand I believe that if you don’t shoot for the moon, you certainly won’t get there. On the other hand, you have to recognize what your aim is, not your target. When you aim for something, you keep heading in that direction, and everything you do keeps you moving in that direction and you don;t get too caught up in isolated goals. I for example aim at thirteen minutes in 14.5, but came up short. My goal now is to work on those things that will drive my strength and conditioning towards hitting that mark. It’s not over when I get there. I may modify my aim but I am going to keep going beyond sub thirteen minutes in a workout like 14.5 (if I do 14.5 again – that shit sucked!!!). So in closing, remember to celebrate the Open, celebrate your accomplishments, use your lessons in your short comings and don’t let your aim weaken. Let those things that disappointed you make your aim stronger.

IMG_6607So where do we go from here…? This week and next week we will be de-loading following the open and total. So this means you will see lower percentages of effort while maintaining intensity in conditioning pieces. You will see some longer and interval based conditioning workouts; for all you metcon junkies, you’re welcome. Enjoy it while you can. After that, starting in two week s will be doing a 6 week Olympic lifting cycle, where the main lifts will take place on Mondays, Thursdays, and Saturdays. On those days you will see Oly driven lifts and aux lifts. For those of you whose focus is not those lifts, nor are you excited about isolated lifts, I encourage you to try our Basecamp (BC) program. BC is designed for those athletes who are not driven but improving strength but rather enjoy basic functional strength and more conditioning. BC is included in both of our membership options and there are limited times for those classes. Right now we offer them on Tuesdays and Thursdays @ 6am. In two weeks, they will switch to Mondays and Thursdays and look to add a pm time in addition to the AM times. Please stay tuned to Wodify for those updates.

Strongman is BACK!!!! Saturday @ 7:30. Sign up on Wodify.


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Screen shot 2014-03-13 at 12.57.23 PM
Many of you may have noticed that we started carrying Zukay in the gym. I have been taking it for some time now and I love it. I asked the guys from Zukay to give me a blog about their product for you guys so you could learn more about it. We are constantly striving to help better our communities health and wellness and this product is certain in the healthy direction.

“Micah recently asked to do a post about our Zukay Kvass beverages, which are now in the box. And while I’m not much of an author, I am a local CrossFitter (not an especially impressive one) and do know a thing or two about making insanely healthy and helpful beverages (much more impressive).

We call our kvass beverages “The World’s Healthiest Beverage”, and while pure, clean water may have something to say about that, we’re pretty sure we’re on to something here. Basically, we’ve reached back hundreds and thousands of years and used the ancient art of fermentation to preserve raw, organic vegetables, and then we juice them. That’s it – no additives, no sugar at all, no ingredients where you say “what’s that?”. Our ingredients are things like beets, kale, chard, ginger, turmeric, spinach, etc, etc. And that’s it. Plus, we make them all locally up near Quakertown, and use as many local ingredients as possible.

Why is fermentation so awesome? Well, it does a few things to the ingredients (and therefore the resultant beverage) that nothing else does, with benefits like:

RAW NUTRITION: There’s no heating involved, so all the nutrients are intact and even more “bioavailable” for your body. It’s a nutritional win-win.

PROBIOTICS: The fermentation is done by lactobacilli, which are awesome probiotics for your digestive system, which is the key to your health.

NO SUGAR: The fermentation of the vegetables is achieved by the lactobacilli eating the sugars and starches in the vegetables and turning them into lactic acid – so even the natural sugars are gone. While you may need some carbs depending on your level of activity, it’s best not to get them through your drinks – and our kvass is perfect for that.

Here’s a nice little article on benefits of fermented foods: http://www.dailymail.co.uk/health/article-2556298/The-unlikely-new-medicine-pickled-cabbage-New-research-reveals-help-allergies-coughs-colds-more.html


If you’re reading this, I’m assuming you’re a [athlete], and maximizing your [workouts] and recovering from your [workouts] is of utmost importance to you. Of course it is – you wouldn’t be doing CrossFit otherwise. So, on top of what I’ve listed above, here’s some specific benefits to our products that will be of interest to you:

BEET and BEET GINGER KVASS: This is probably the product you want to use more than any other. On top of many other benefits, beets are a natural vasodilator, which means they expand your arteries naturally. This expansion increases your bloodflow, which increases your oxygen intake, which increases your stamina – up to 16%! Who doesn’t want to achieve 16% more just through drinking beets? And to do this, we use beets – not some beet extract, not something derived from beets. We use beets.



How do you get this effect? Drink ½ to 1 bottle 1 hour before the start of your WOD.

GOLDEN TURMERIC KVASS: We call this our “POST-WOD” drink, mainly because it has a trio of some of the best anti-inflammatories found in nature – ginger, turmeric, and hot peppers. Ginger is well known as an aid for arthritis, the health benefits of turmeric are legendary and numerous, and capsaicin – the “heat” in the peppers – has many health benefits as well. Here’s some nice links if you want to find out some more:

GINGER: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=72

TURMERIC: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=78

HOT PEPPERS: http://www.oprah.com/health/Hot-Peppers-Dr-Perricones-Superfood-No-7-Superfood/2

We highly suggest this drink a good 30 minutes to an hour AFTER your WOD, especially the tougher ones. Drink up after you feel rehydrated – this drink is a bit spicy so it’s best to drink after you don’t feel the need to chug any more.

SUPER GREEN AND GREEN GINGER BREW KVASSES: We call these our “GREEN NUTRITION” drinks, for obvious reasons. These drinks are chock full of spinach, chard, kale, spirulina, and ginger (plus a few other delicious greens!), so they’re perfect for rounding out your paleo diet with a full compliment of some of nature’s most nutrient dense dark leafy greens.

These aren’t “immediately functional” drinks – but it’s got so much good in there for you. We here at Zukay generally drink ½ -1 bottle of one of the two every day just as a general health booster, quite often with breakfast or lunch. And who doesn’t need a super healthy, probiotic, no sugar health booster?

Enjoy our locally made, totally awesome and helpful beverages on your way to more success at Crossfit 215!”


Scott Grzybek
Founder/CEO, Zukay Live Foods
Palm, PA


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CrossFit Total and Closing Ceremonies

We have a big weekend coming up. The CrossFit Total is finally here and the closing ceremonies of the the CrossFit Open. I know it’s a lot going on for everyone but we would really love to see all of you here.

*NOTE: Please keep in mind some subject to change due to the release of 14.5 and whatever….

For this final week of the open, there will be a 5pm and 6pm class, as per our normal schedule, but the Open will NOT be scheduled this day Those of you doing the total should be resting Friday, and for those of you not doing the total, there will be a similar type workout on Friday, NOT the CF Open workout. There will also be a recovery workout for those of you

Saturday – CF Total
All athletes should be budgeting 2 hours for the total. 30 minutes of warm up and 90 minutes of lifting. Please arrive early enough to allow 30 minutes of warm up time before your scheduled start time (aka the time you register for on Wodify. Registration is currently live for this and we will be adding times as it fills up. Right now there are four time slots, 9:30, 10:00, 10:30 and 11:00. Again, please remember to get here early enough to warm up. The deadlift and press will take place in the main room and the back squat will in the annex. Please email me if you have any questions.

Register NOW!!!

Sunday – Closing ceremonies
At 12pm we will running the open workout for all of you that did the total Saturday. Please make sure yo sign up on Wodify. Following the open we will be heading out for celebratory adult beverages so come one come all to cheer on your fellow athletes and lets go celebrate the weekend’s achievements afterwards.


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CrossFit Total Postponement

When I first sat down to plan out the eight week cycle leading up to the CrossFit Total, I was well aware that it would overlap the Open. Looking back at the last three years of the Open, nothing has come out that would prevent us from doing something heavy this Saturday. And if you look at all the workouts, nothing would have paired up horribly with the Total the day after… until 14.3. I cannot responsibly allow anyone to do both in the same weekend.


When the Open was approaching we all made a big push to get people to sign up and insisted on the importance of challenging yourself to go after higher goals and standards.  So far I could not be happier or prouder of your determination, resilience and relentlessness. With that in mind I do not want a single person to stop that now.  For this reason I have decided to move the CrossFit Total back two weeks to make way for 14.3 and allow plenty of time to fully recover from it. Anyone whose schedule does not allow them to make it on Saturday, March 29th and who would like to still do the Total, please contact me and we can make it up some other time.

So here goes, tomorrow’s programming is 14.3!

As far as the weekend goes, there are a few changes in the schedule. First off, due to the HEAVY nature of this workout, NO ONE will be allowed to do this workout more than once. You have two options to do this workout: the first is tomorrow evening in place of regularly scheduled classes. To make plenty of room for warming up and multiple heats there will be two classes Friday night, 5:00pm and 6:30 pm. Please try make some time to attend the 6:30 pm if you can and hang out with us after, you all will deserve it after this one. I know this is short notice so If you can’t get there by 6:30 that’s OK, get there as soon as you can. We will still try to run both sessions as a class. There will also be a 10am session Saturday to do the Open as well. There will be NO SUNDAY OPEN workout this week. As usual, please contact me if you have conflicts, some already have and are doing it tomorrow morning at 6am.

If you have a chance, watch the 14.3 announcement. Good luck to everyone this week!

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Crossfit Total this weekend


Don’t forget– this Saturday is the Crossfit Total! We will be running small heats every 30 minutes starting at 9:30 am and continuing until everyone is finished finding their total. Over the span of 90 minutes, each athlete will complete a max effort Back Squat, Press, and Deadlift. Regular classes will cancelled on Saturday. YOU MUST REGISTER IN WODIFY!!!!! PLEASE!!!! NOW!!!!!

This afternoon I asked Kate,  if she would be coming to the Crossfit Total on Saturday. Immediately she responded “Yes,” as if there were no question about it. I then continued to ask why she was coming and why it is important for her to come, which sparked a conversation about the camaraderie that is Crossfit.

Here is her response…

“Globo gyms are just a compilation of random people focused on doing their own different exercises, never looking up from their dual pulley to acknowledge what others around them are doing; what makes Crossfit unique is that we are a community. It is events like the Total or the Open that highlight what we train for, alongside a group of others with the same goals. Though you may not see every person in the box every single day, we are all a team and this weekend is about supporting your teammates.

Have you ever tried to do a workout on your own? It blows. There is no one screaming in your face and pushing you to your limits, and there is no one around to hold you accountable if you don’t break parallel–there is also no one around to give you a high-five when you do something awesome. Let’s face it; it’s difficult to motivate yourself to do something as intense as Crossfit without a group. When you feel like your lungs are going to explode and you’re going to pass out, sometimes all that you need is to hear someone scream, “Keep going!”

Having people by your side working towards the same goal (which, this weekend is to PR the s*** out of our lifts) is the ultimate drive. For me, seeing the excitement as others hit their goal or gain a new PR sparks something inside of me to push for that feeling myself. This is why I am doing the Total this weekend (and why I think you should, too): the camaraderie, knowing that you will be pushed to your limits, and the hope of a post-workout PR party.”

A side note, from a coaching standpoint: Everything we do falls into one of two categories, testing or training. Almost no training environment can simulate a testing environment. This is why you see people best their previous PRs in things like a ladder lift, or do multiple reps of something they could only do once previously. Saturday is a testing situation, and there is no ifs, ands or buts about it, you will find something inside you that may or may not have known was there. I dare you to find the most in you.

2014 Ability WOD_013


Here are some basic precautions from the Crossfit Journal that need to be followed for safety:

“Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max. If you have questions about this feel free to ask one of the 215 staff.

1) Don’t be stupid.

Don’t total if you’re injured to the extent that a total will aggravate the problem. This will cost you in training time

2) Don’t be greedy.

Learn to recognize the difference between greed and ambition, and be merely ambitious.

3) Don’t be pig-headed.

If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for.”

To read more about the Crossfit Total, click here.

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