Month: June 2016


Paul grew up in the East Falls section of Phila and began playing sports at around age 6, primarily baseball, football and golf, both in organized leagues and around the neighborhood, up through high school. With sports taking a back seat as he worked his way through college his weight would always be an issue fluctuating up and down on the scales. Joining several gyms over the years the problem was consistently going. Lifting at the globo-gyms bored him til he found himself practically not working out at all. This routine went on for many years, along with trying new workouts like Muay Thai, P90X, straight up running (did the Broad St in 2007 & 2008) but nothing seemed to keep his intensity and attention. Finally after feeling like death at the Spartan Run in November 2015 and having 2 friends already doing CrossFit he decided to give it a try. He found Thermal on google and met with Vin on a wednesday in Mid-January, almost fainted with the baseline workout, never actually completing it, came back that friday and signed up for 3x / week, by monday he decided to dive in fully and went to unlimited. He never knew how really really out of shape he was until he joined Thermal, struggling to get 1 pullup. Coming up on 6 months and going to about 5 classes a week, things have changed substantially for the better. His favorite memories are RX’ing Cindy the second time he did it and completing Murph. Its a long way from struggling with 1 pullup back in January. He can’t say enough about CrossFit Thermal, the coaches, the members, the community as a whole has been an awesome experience and his only regret is that he didn’t join sooner.

AMRAP in 24 minutes:
1 rope climb
6 deadlifts, 225/155#
12 push-ups
24 double-unders


Take 20 minutes to find a new max front squat. Take it out of the rack and keep those elbows up! The metcon consists of 3 Tabatas. Each will be scored separately for total reps. Rest for 1 minute after each movement.


1RM Front Squat


Box jumps, 24/20″
rest 1 minute
rest 1 minute
Wall balls, 20/14#


Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years.He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.

AMRAP in 23 minutes
9 chest-to-bar pull-ups
15 power cleans, 135/95#
21 air squats
run 400m with 45/25# plate

6/29/16 – Endurance

CrossFit Thermal – Endurance

Today’s work out is a twist from inside the gym – we will be doing tabata style 400’s. How is that even possible, you ask? Easy – here’s how it will work. We will run 400’s every 4 minutes so that there is a set work/rest period. If you run a 1:20 400M, you will have 2:40 to rest before the next 400M. The tabata style comes in play in that we are recording your SLOWEST 400 time which means that CONSISTENCY is your friend. You need to run at the fastest pace you can maintain for all of the 400’s.

Part A- Tabata 400’s
Run 8×400 with a 400 every 4 minutes, rest for balance of time.
Record SLOWEST time to WODIFY

Part B -Mobility
Banded high hamstring stretch

400m Run (Time)

Max Effort 400m Run
Your slowest of the tabata


Today’s strength is meant to warm you up for the metcon. (Strength will not be scored in Wodify) Simply work up to a heavy 5 rep bench so that the metcon weight feels lighter. This should take no more than 10 minutes.
There are 3 options to choose from: 135, 95, or 65 pound bars. You will do 10 bench presses, then immediately get on a rower (rowers may be setup closer to the racks than normal) and sprint row 250m. Rest about 2 minutes between efforts, although this time might be different depending on the number of people in each class with staggered heats. You will score the fastest round in Wodify, but also write the other 4 times in the Notes section.


Bench press
5, 5, 5


5 rounds, each for time:
10 bench press, 135/95/65#
row 250m


For the complex, you will start in the hang position and receive it in a full snatch. Stand it up and do 2 overhead squats. You may either drop the bar or follow it down, but then do a full snatch. Find the heaviest weight possible for this complex. For the metcon, the thrusters must obviously pass through a full squat and end with bar overhead. Burpees are standard, no going over the bar (this time).


Hang snatch + 2 OHS + Snatch


4 rounds for time:
200m run
10 thrusters, 95/65#
15 burpees


Take 15-20 minutes to find a new 1RM clean. You may do a power or full clean


1RM Clean


5 rounds for time:
10 box jumps, 24/20″
15 pull-ups
20 KB swings, 53/35#


In Teams of 2 Alternate AMRAP in 15 minutes

5 Power Snatches (135/95)

30 Double unders

Partner A completes all reps, then partner B completes all reps

rest 5 minutes

For Time

As a Team Row 100 Calories every switch both partners must do 3 burpees



For strength, work up to a heavy, but NOT max 3 rep back squat. The point is to make the metcon squats feel light. For those 135/95# squats, scale so you can pick the bar up from the ground and put it on your back. Can anybody keep the bar up for 3 minutes?? Rest for 6 minutes and then do a second AMRAP of toes-to-bar. Scale to V-ups if needed.


Back Squat
5, 5, 3, 3


AMRAP in 3 minutes:
back squat, 135/95#

rest 6 minutes

AMRAP in 3 minutes:


For skill work, alternate between handstand push-ups and rowing. Choose a number for both that allows you to do work for about 30-45 seconds. This will be unscored in Wodify.
Most athletes should do the metcon as written. This is an AMRAP to see how far along you can get within 10 minutes. You may do any variation of clean and jerk to get the bar from ground to overhead. (no snatches) Change your own plates according to the weights listed. Men should have one barbell and one set each of 45s, 25s, and 10s. Women should have one barbell and one set each of 45s, 25s, 15s, 10s, 5s. If needed, simply scale to a starting weight of 95/55# at 15 reps, then shift the Rx weights down one level. (drop off the 205/135 completely)


EMOM for 10 minutes:
A) 5-10 HSPUs
B) 10-15 cal row


AMRAP in 10 minutes:
15 clean and jerks, 115/75#
12 clean and jerks, 135/95#
9 clean and jerks, 155/105#
6 clean and jerks, 185/125#
ME clean and jerks, 205/135#


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