Tribe Wars photos are up!

Many thanks to Ian and Rachel for taking these!

If you are on facebook, let us know so we can tag you!

THE WINNERS:

Darius

Denise

Some other great photos. Y'all need to get on facebook:

John's extension

Christina's sees a win.

Previous Tribe Wars champ putting it up.

Trick or Treat.

Halloween W.O.D

5 rounds:

Max reps, Ring rows

Max reps, press 135lbs/95lbs

Sub 3 minute "Fran" Coming Soon!!

"Steve, Jesse and Charlie do Fran" from steve liberati on Vimeo.

What is your favorite kind of candy?

Post to comments.

Back Squat 5 x 3

21 - 15 - 9
Wall balls
KB Swings

"Grab a chunk of iron, do something intense with it, sweat a lot, become strong, empower yourself, and evolve. It really is that simple. That’s what people are forgetting. It’s simple. Not easy. But simple." - the guy from Bodytribe Fitness at www.physicalsubculture.com

Optimal? Probably not. Would this guy help you out if you needed it? Probably so.

BrOPT - One More Rep ... [wmv] [mov]

What do you think of the above clip? Too much? Too crazy? Or admirable?

Tabata Another Way

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are tabata Push-ups, the second 8 are squats, the third 8 intervals are thigh touches, and finally, the last 8 intervals are Tabata Rows. There is a one minute rest between exercises.

Recover.

Muscle-up and Ring Dip Skill work

Don't forget how much this helps!

Taping your hands for pull-ups from CrossFit Los Angeles on Vimeo.

Tribe Wars This Sat at 12pm!!

2 events:

Event 1:

A series of bars will be set up (one of set weights for men, one of set weights for women) - each one will be increasing in fraction by weight (10lbs. for men, 5lbs. for women). Within in the space of 30s you must clean and press the first bar, after this you must clean and press the next bar, within the next 30s... and so on and so forth until you cannot press within the time given.

Standard for "clean" is whatever you need to do that brings the bar from the floor to the shoulders. You must be paused in the racked position (bar sitting in contact with the shoulders) before beginning the press. The elbows must be fully extended (as far as mobility permits) in order to qualify as a completed press.

Event 2:

And a bodyweight movement ladder:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of burpees alternated with pullups.

Chest must touch the floor. Hands must be raised to clap above the head so that ears are visible from the side. You must leave the floor in a jump at some point upon ascending from the floor.

Pullups must begin in full extension (as mobility permits) and chin must clear bar.

Costumes STRONGLY encouraged and the best one will be rewarded with a prize we haven't given away yet.

If you are participating please be sure to sign up via email (crossfittribe@gmail.com) or, if you are already a member of the Tribe, on the Google Calendar. Spectators welcomed!

Athletes report at 11a. Event begins at 12p and should go no longer than 3:00. We'll be headed to the POP SHOP after that!

Unless you've been living under a rock you may have heard that yesterday was the first day of the 2009 World Series. If you've played baseball or softball in your life what position have you played?

Oh boy.

Every minute on the minute for 15 minutes perform 2 Snatches. (pick a weight and stick with it.)

Brief rest

Mini 50

50 Box jumps, 24 inch box
Walking Lunge, 50 steps
50 Push press, 45 pounds
50 Burpees

What is your favorite holiday and why?

Post to comments.

Squat Clean 5 x 3

50m Shuttle Run Forward

20 Pull-ups

50m Shuttle Run Left first

20 push-ups

50m Shuttle Run Forward

20 KB Swings (Heavy)

50m Shuttle Run Backwards

10 Pull-ups

50m Shuttle Run Forward

10 Push-ups

50m Shuttle Run Right first

10 KB Swings

50m Shuttle Run Forward

What did you do to workout before finding CrossFit? Give us an example of a typical workout.

Post to comments.

AMRAP 20 Minutes

400m Run
15 0verhead Squats (95 / 65)
10 Pull-ups (15 if you have 10+ unbroken kipping pull-ups)

If you had the choice, what two workouts would you pick for the Tribe Wars?

Open Gym is tomorrow from 12-4p! Come and get stronger than the people that stay home! ;)

The October Newbies are Halfway! from Erin Davidson on Vimeo.

Many thanks to Jim from BeastSkills.com for teaching the beginners and advanced seminar today. We can't say enough about how much we've learned and how much our members are raving about the quality of the coaching. Come back soon and spread the strength!

Marcus in a very pretty one-armed handstand.

Photo credit goes to Delukie. :)

Buy-in: 2-3 minutes working on double unders.

20 Wall balls

20 Push-ups

20 Squats

400m Run

15 Wall balls

15 Push-ups

15 Squats

400m Run

10 Wall Balls

10 Push-ups

10 Squats

400m Run

Cashout: 6 rounds tabata Plank holds.

Buy-in: 2-3 minutes working on double unders.

Deadlift 3RM

400m Run
15 deadlifts (60-75% of 3RM)
15 Knees to Elbows
10 deadlifts
10 Knees to Elbows
5 deadlifts
5 Knees to Elbows
400m Run

Cashout: 2-3 minutes working on double unders.

So the affiliate blog is trying to get lots of answers to the following question: What 10 things do you believe? SO... CrossFit Tribe, what do you believe?

1. We believe CrossFit is elite fitness for everyone.

2. We believe in the same way that iron sharpens iron, so one Tribe member sharpens another.

3. We believe that the Pop Shop will never be Paleo - and this is ok.

4. We believe that heavy is better.

5. We believe in the Phillies. :)

6. We believe that discipline in an hour long period has endless potential to flow over into the lives of our members.

7. We believe that the tempo of the first 5 songs of that same old Offspring CD will forever dictate the pace of our best metcons.

8. We believe people can change.

9. We believe in the satisfaction of a little bit of jerky and a few nuts and berries after a hard day.

10. We believe... that the best is yet to come.

Post to comments.

Buy-in: 2-3 minutes working on double unders

Muscle-up skill work.

AMRAP 12 minutes

2 Muscle-ups

4 HSPUs

6 32in Box Jumps (Bumpers on boxes)

Cashout: 6 rounds tabata Plank holds.

What is your favorite vacation spot?

Post to comments.

2 people just bailed out of the gymnastics seminar on this Sat so now we have 2 spots left. Don't miss out of this great opportunity to raise your game!

Sign up here

Top 10 Reasons Not to Run Marathons.

UP and BACK!

Buy-in: 2-3 minutes working on double unders

Push Press 5 x 3

Alternating tabatas (6 rounds of each)
Push Press 75 / 55
SDHP 75 / 55

Cashout: 6 rounds tabata Plank holds


What is your favorite restaurant in South Jersey?

Post to comments.

Rachel displaying a nice display of hip extension and power.

Buy-in: 2-3 minutes working on double unders

10,9,8,7,6,5,4,3,2,1

Power Clean

Pull Ups

(15:00 time cap.)

Cashout: 6 rounds tabata Plank holds

What are your strengths in the gym?

Post to comments.

Buy-in: 2-3 minutes working on double unders

Front Squat. Work up to a set of 5 reps at WOD weight.

Rocky Mountain Regional Qualifier WOD #2.

3 Rounds for time of:

10 Chest to bar pullups

10 Front Squats (165 / 105)

10 Burpees

Cashout: 6 rounds tabata Plank holds.

SEE HOW ITS DONE: CHRIS "SPEAL" IN ACTION.

On average, how many days per week do you train? and what is stopping you from training more?

Post to comments.

Sunday to-do list.

1.) Spend time with family.

2.) Stop by Tribe to lift something heavy or make up a workout you missed during the week.

3.) Cook a bunch of food for the week (such as a pound of chicken or a big bowl of cooked veggies). Preparation is key to good nutrition and staying on course.

3.) Read the following posts:

No Glutes = No Results - article by Kelly Baggett (Squat Rx referenced)
The Hips High Position in Throwing - thread created by Dan John at the IronOnline Weight Training Forum

4.) Sign up classes for the week in Google Calendar.

Anna killing it during the ON RAMP class this afternoon!

Did you know that every Saturday class is created for newbies? If you've got a friend who's interested in CrossFit you can bring them to two classes for free! Every first month Monday of the month marks the beginning of a new rotation of newbies at CrossFit Tribe. We're halfway through the month's rotation... Tell everyone you know the next one is coming up soon!

OPEN GYM will be held from 12-4 tomorrow.

Some thoughts on Swine Flu

"Cindy"

As Many Rounds As Possible (AMRAP) in 20 minutes:

5 pullups
10 pushups
15 squats


If given a choice between the two, what do prefer more: strength only or metcon only days? and why?

Post thoughts to comments.


A Closer Look at Vitamin D

Tribe Wars... the first and second. from Erin Davidson on Vimeo.

TGIF

Strength:
Deadlift 5RM

Brief rest

Metcon:
1000m row
50 Double Unders (150 singles)
400m sprint

What is your all-time favorite cheat meal?

Post to comments.

"Elizabeth"

21 - 15 - 9
Squat Clean 135 / 95
Ring Dips

Compare your time to the rest of the community and see where you place.

Do you have a CrossFit hero - that is someone you admire in the CrossFit community (near or far) who inspires you?

And let's not hear about your age holding you back. It sure doesn't hold Tim Carr back.

Annie and Greg from back in the day get Elizabeth done (7:03, 6:53).

"Power Elizabeth" by Greg in 4:53.


OPT does "Elizabeth" in less than 6 minutes.

4 Rounds of:

10 Thrusters 95#/65#

15 Pull-ups

20 Squats

400m Run

How has your pull-up changed since beginning CrossFit?

Don't miss out!

W.O.D 10.12.09

Strength:
Press 3 x 5

Metcon:
15-10-5
Box Jumps
Wall balls
KB Swings


What is your favorite book of all time?

Please share in comments.


Darius, our young and colorful crazy Crossfitter who trains with us regularly at Tribe informed me today that he wouldn't be in this week to train because he fell off a roof yesterday and hurt his foot, shoulder and back. How long was the fall you may ask? 20 feet according to the ever fit and strong, Darius. He said the bridge out to his roof collapsed with him on it then the bridge fell on top of him at the bottom off the fall. Doctor told him if he wasnt in the shape he was in, he would have probably not survived the 20 foot fall.

As Coach Rippeotoe is fond of saying, "Stronger people are harder to kill."

Thanks for your "escaped death" tale Darius, glad you lived to tell us about it and hope you recover soon to get back in here and continue to stay strong and fit.

So many things can happen in a day...

That it would be absolutely ridiculous to be lazy...

Don’t you dare take the lazy way. It’s too easy to excuse yourself because of your ancestry….Whatever you do, it will be you who do it—not your mother.

-John Steinbeck, East of Eden

Time can be relative: Ian can run like a madman at 7am!

Integrity can be built: Steve goes chest to bar.

Weak knees can be blown out of the water: Denise lands a solid 135 x 5 of exemplary back squats.

And people in the world who couldn't do pullups, can NOW do pullups... here Owen runs back to the pullup bar for more!

You all inspire me... Thanks. <3,>

W.O.D 10.12.09

Strength:
Back Squat 3 x 5

Metcon:
15 Pull-ups
400m Run
15 Pull-ups
400m Run
15 Pull-ups

Please post the recipe of your favorite paleo dish.

OPEN GYM TODAY IS 12-4....

Little did Steve know he would end up mauled by three bars by the end of the day...

And little did Rachel, Denise, Ann, and Erin know how horrible "Fran" could still feel no matter how much you anticipate the pain...

"Play is the exultation of the possible." Martin Buber

SUNDAY is OPEN GYM day!

Come in and get your own goat (work on your weaknesses) or simply make-up a WOD that didn't get done over the week.

"Old members" to new members... what do you think Open Gym is good for you? Why do you go? What do you try to do when you're there?

Anyone want to try this tomorrow?

The newbies hittin the rowing hard for the first time! WOOHOO!

OH JEREMY...

"Jeremy"

21 - 15 - 9

Overhead Squats (95 / 65)

Burpees

What is your favorite "named" or "benchmark" CrossFit workout... and why?

Happy Friday!

PG-13 Rated Plank. from Erin Davidson on Vimeo.

Impossible is nothing.

9 - 6 - 3

HSPUs

Knees to Elbows

24in Box Jumps

Beastskills: Handstand Pushups tutorial

Box Jumps

Coach Sommer pointed this one out. In terms of pure strength few can compete with gymnasts.

Why do you CrossFit?

Post thoughts to comments.

The last bit of Rick's 15-10-5 185lb. Power Clean alt. with 70lb. KB Swings from Erin Davidson on Vimeo.

Waited planks...

GQ Plank

Weighted plank.

Waiting plank.

power endurance.

15 - 10 – 5

Power Clean
KB Swing

Brief rest

Buyout: Tabata plank holds

What is your biggest CrossFit goal that you want to achieve by the end of the year and how do you plan to achieve it?

Post thoughts to comments.

Cindy....this one is a sprint!!!

Overhead Squat
5 x 3

followed by:

5 Rounds of Cindy
5 Pull-ups
10 Push-ups
15 Air Squats

"What is the one CrossFit skill/movement/exercise you'd like to improve the most on?"

Post thoughts to comments.

PS Check out yesterday's comments. Good stuff!

Road map to fitness.

5 Rounds

5 275 pound Deadlifts

10 Burpees

Brief rest

Buyout: 50 Double-unders

Remember when you were new? Remember how crazy hard and overwhelming it was? Please do our new members a favor by answering a question: What have you seen improve the most since beginning at the Tribe? Post thoughts to comments! Thanks!

You need this.

“Call it a clan, call it a network, call it a tribe, call it a family: Whatever you call it, whoever you are, you need one.” - Jane Howard

ON RAMP CLASSES at the Tribe HAVE BEGUN!

On Ramp classes provide a chance to new members of the Tribe to acquaint themselves with the movements and the intensity of regularly programmed Tribe classes. They are designed for any new or current member who is hoping to review and learn new things about movements they are unfamiliar with or find very difficult in particular.

These classes are, for the most part, required for every new member of the gym and we are VERY excited to be offering rotations of these classes at the beginning of every month. Tell all your friends!

Thursday's class will focus on the Deadlift, Press, and Push Press. Sign up on the Google Calendar to attend.

Get a grip... on the things that you've been wondering whether you could be capable of. You are capable. To get what you have never had you must do what you have never done. Let's get some, folks!

October's rotation and our newest members:

Rosemary, Karen, Anna, and Rich

First scores and first WOD:

Learn air squat, body row, and push-up.

For time:

Perform 200m Walk/Run

AMRAP squats in 2 minutes.

AMRAP body rows in 2 minutes.

AMRAP push-ups in 2 minutes.

Perform 200m Walk/Run

WOD 10.5.09

Plough deep while sluggards sleep. ~Benjamin Franklin

Ben totally would have taken the 7a class...

400m Run
Press 15 x 95/65
400m Run
Push Press 15 x 95/65
400m Run
Push Jerk 15 x 95/65

Brief rest

Buy Out: 3 x Max Pull-ups

Tribal Check-In

Not getting this email? Let us know! It keeps you in the loop and isn't as spammy as it could be. :)

----------------------------------------------------------------------------------------------------

Hey, all!

Don't be overwhelmed by the massive amount of CrossFit happiness occuring in October. It's good for what ails you! Get up and be a part of something crazy! ***Please note especially the introduction of ON RAMP classes at the Tribe! If you are new to this mailing list, this is especially important for you to read. Thanks!***

Here are some options:

1) Please sign up using the Google Calendar - if you don't know how to do this - let us know... easy as pumpkin pie.

2) We will now be posting the WOD a little bit in mainpage fashion, the night before the day it's being assigned. Check the page to know and appreciate the crazy CrossFit dreams!

3) If you are new to CrossFit Tribe you will now have two options before joining in with existing members: a) personal training or b) ON RAMP CLASSES for the same price as 2x/week membership! The next class actually will be held tomorrow at 7p. If you have already emailed us about attending sessions (either your first, or your second) we would like you to come to the 7p tomorrow or, if it's your first class ever at the Tribe, the 9a class. For more information, please email us!

- You must take one of the two options. You'll learn a lot and be equipped to start in with regular sessions after only one month of training 3x a week!

- Classes will be held at 7p on Monday and Thursday, and at 12p on Sundays. A possible make up class will also be held (by appointment only) on Saturdays at 8a.

- The curriculum can be seen attached to this email.

- If you are an existing member and believe you'd like a review of the basics of CrossFit, feel free to join in!

4) The 9a class will now be a free class for non-members. Non-members may attend the class two times to get a feel for how training at the Tribe works. If you're new, this is the first class you should be trying.

5) The next Tribe Wars will be held Sunday, November 1, starting at 1p. Events will be announced within the week. Please sign up on the Google Calendar. Costumes are strongly encouraged and the best one will (actually) be rewarded with a prize we haven't given away yet.

6) "Yack in the Box", the celebration of CrossFit King of Prussia's Grand Opening into an 8000 square foot space will be on Saturday, October 24, with a WOD from 9a-12p and then going until 5p. We'd really like to take a lot of Tribe members over to represent. If you want in, put yourself on the calendar!

7) Lastly, pay your dues or we will be FORCED to spear you with PVC.

That's about it, folks! Thanks for reading - get psyched... Fall's the perfect time to break a good sweat and become a stronger version of yourself. :)

-CROSSFIT TRIBE

www.crossfittribe.com

Everyone thinks of changing the world, but no one thinks of changing himself. - Leo Tolstoy

Check out the new ON RAMP curriculum!

On Ramp Class Curriculum:

Class 1: Air Squat, Ring Row, Push-up, Run

Class 2: Deadlift, Press, Push Press

Class 3: Rower, Thruster

Class 4: Kipping Pullup, Jumping Pullup, Walking Lunges

Class 5: Bench Press, Knee to Elbow Progression

Class 6: Front Squat, Overhead Squat, Burpee

Class 7: Wallball, Hang Power Clean

Class 8: Push Jerk, Ring Dips

Class 9: Box Jump, Hang Power Snatch

Class 10: Skipping Rope (Double Unders), Planks/Thigh Touches, Handstand Push-up Variations

Class 11: Good Mornings, KB Swings, Back Squat

Class 12: Air Squat, Ring Row, Push-up, Run (Repeat and compare to 1st day)

Range of motion.

Group Workout

“Pyramid Scheme”

Double the reps per each athlete in the class. All can work at the same time, they can split and share reps, and can’t move on to the next exercise til all reps for the class are completed. Score fastest class’ total time & total number of athletes.

1 Round for Time of:

50ea Leg Walking Lunges w/PVC on back
25 Hand Stand Push Ups
50 Thigh Touches (L+R=1)
25 Pull Ups (Chest to Bar)
50 True Push Ups (done on parallette bars, below parallel)

Cool down: Foam roll and static stretch as needed.

One of the most important elements in gymnastics conditioning is body tension or "body tightness". Gymnasts can control the action of their body more easily (in static strength positions as well as in movement) when their body is held tight than when it is a loose collection of individual parts. A person's weight is much more difficult to handle when their body is relaxed than it is if it were held tight. This is why demonstrators at a protest will relax their bodies (go dead weight) when the police are trying to escort or carry them away. By learning and practicing these tension techniques many advanced bodyweight strength movements will become much easier to accomplish.

Why do you CrossFit?

W.O.D 10.2.09

Strength:

Deadlift (3RM)

Metcon:

"Helen"
400 meter run
21 Kettlebell swings
12 Pullups

Kelly pulling with every last ounce of strength with all the
tenacity you need to fit in here.


Shelly's love-hate relationship with CrossFit!



Be sure to check out Krista and Kelly's blog for a lit' inspiration (and a laugh):

Beer N Burpees.

Monthly Dues

Please note we have added a link to the sidebar to pay your monthly dues.

Thank you.

Ah, the gloaming...

"Far better it is to dare mighty things, to win glorious triumphs even though checkered by failure, than to rank with those poor spirits who neither enjoy nor suffer much because they live in the gray twilight that knows neither victory nor defeat." - Theodore Roosevelt

Complete as many rounds as possible 20 minutes of:

95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

John's First Muscle-Up from Erin Davidson on Vimeo.

It's a great day to be alive...

or... the only thing you can think if you're gonna train at 7a. :)