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

Read MoreRead More

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.

Read MoreRead More

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.

Read MoreRead More

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.

Read MoreRead More

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!

Read MoreRead More

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.


Read MoreRead More


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


Read MoreRead More

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.


Read MoreRead More