Barbells and Beers – 9/6

Join us….


On Friday September, 6 th 2019 after the 6:30 WOD for Thermal’s first bottle share! This is event is open to both beer AND ciders. Let us know you plan to attended by RSVP’ing on Facebook!

What is a bottle share? A bottle share is simply a get-together where each person brings beer (or cider in our case) to open and share with other attendees.

You are encouraged to bring at least two bottles of your favorite local/craft beer/cider to store in the refrigerator while we do the WOD at 6:30. Afterwards we’ll be taking the bottles out in batches to help ensure nothing gets too warm before you have an opportunity try it. We’ll also share some beer knowledge with you! What’s the difference between a New England IPA & a West Coast IPA? Do some beers taste better when they’re warm?

This is a wonderful opportunity to explore different styles of beer and ciders that you may not have had the opportunity to try or may have never thought to try. The point is to try a little of a lot! It’s also a great time to get to meet, and see, other members from the gym! Maybe 6am is a mythical time that’s never been proven to exist or 6:30pm is your time to wind down, we’ll have members from all different classes in attendance.

If you have any questions, reach out to Coach Nate (NateLaBrusciano@gmail.com)!

NEW TRAINING PHASE – “TRIDENT”

We’ve received your feedback from the survey regarding your thoughts on the squat cycle. After consideration of community interests, we present to you our next cycle, “Trident”. A trident is a three-pronged spear, relevant to us for the three major components that we will focus on during the next 6 weeks. Because of the capability that you showed during the squat cycle as well as some of the feedback from our survey, we decided that we will be focusing on three different, yet related strength elements.

Showing an increase on a micro level with each of these elements will have a great impact on the individual goals that we each have. As our performance metrics increase , and in this case specifically our strength and strength endurance, we’ll see that carry over into our conditioning segments. With an increased ability on these 3 fronts, we can expect to achieve higher levels of intensity during workouts, go heavier, perform bigger sets of body weight gymnastics and increase our core strength.

This cycle will run from 7/29 – 9/6. Week One will be three baseline tests making up the basis of our cycle. Our baselines will test the following:

  • 1 Rep Push Press (Vertical Pressing Strength)
  • 10 Rep Deadlift (Strength Endurance)
  • Max 1-Count Pull-up OR Inverted Barbell Row (Relative Strength)

The cycle will consist of 6 components spread over the course of 5 weekdays. Each weekday will have a different focus, listed as follows:

Day 1) Pressing Strength

Day 2) “Non-Barbell” WOD

Day 3) Pull-up Strength

Day 4) Squat-Focused

Day 5) “Classic Crossfit” + Pull-up Accessory Work

Day 6) Deadlift-Focused

Of course, each day will be “CrossFit”, we have some creative ways to mix all of these pieces into some fun and engaging workouts. Our goal is to follow this framework, while always mixing it up and keeping your body and mind guessing.

Saturday and Sunday will not be included in the program. As usual, Saturday will be a team or partner-style workout. Sunday’s will be run differently during the cycle. Athletes will have a choice of either an endurance-style workout (longer MetCon with heavy cardio focus) or a “Make-Up Day” in order to do a workout that they may have missed during the week.

Fourth of July – HERO WOD

Help us choose a workout for this summer event (voting on FB group)

“Daniel”

For Time:
50 Pull Ups
400 Meter Run
21 Thrusters (95 lbs / 75 lbs)
800 Meter Run
21 Thrusters (95 lbs / 75 lbs)
400 Meter Run
50 Pull Ups

“Glen” (partner style alternate 200s)

For Time:
30 Clean and Jerks (135 lbs / 95 lbs)
Run 1 Mile
10 Rope Climbs (15 foot ascents)
Run 1 Mile
100 Burpees

“White” (partner)

5 Rounds For Time:
3 Rope Climbs (15 ft.)
10 Toes to Bar
21 Walking Lunges with Plate Held Overhead (45 lbs / 25 lbs)
Run 400 Meters

Helton”

3 Rounds For Time:
Run 800 Meters
30 Dumbbell Squat Cleans (50 lbs / 35 lbs)
30 Burpees

“Sisson”

As Many Rounds As Possible in 20 Minutes:

1 Rope Climb (15 foot ascent)

5 Burpees

200 Meter Run

(Wear 20 lb / 14 lb vest if available)

“Holbrook”

10 Rounds For Time:
5 Thrusters (115 / 75 lbs)
10 Pull Ups
100 Meter Sprint
Rest 1 Minute

“Bulger”

10 Rounds for Time
Run 150 Meters
7 Chest to Bar Pull Ups
7 Front Squats (135 lbs / 105 lbs)
7 Hand Stand Push-Ups

“Badger”

3 Rounds For Time:
30 Squat Cleans (95 lbs / 75 lbs)
30 Pull Ups
800 Meter Run

“Murph” – Monday May 27th 2019

Murph Logo

Each year for Memorial Day we host an Event at CrossFit Thermal called “Murph”.  Murph is a Hero workout, performed in the honor of Lt. Michael P Murphy, who was killed in the Kunar Province of Afghanistan in 2005.  Since we opened in 2013, we’ve hosted this workout unofficially to honor his sacrifice and the sacrifices of all service men and women killed in combat.  In addition it’s been a great event for our community bringing us all together in the spirit of Memorial Day for a great cause and a great workout.  This year, we’re getting ready early and plan to do even more for this amazing cause!

  1.  Go to the official site and register, you’ll be required to make a donation, but you’ll be registered as an official participant this way and receive a tee shirt and or hat.
  2.  Show up and participate – you don’t have to donate to honor the workout and the cause, come in and get after the WOD!

We hope to have all of our members at the gym on what’s sure to be an amazing workout and fun filled event!

Memorial Day Schedule

Doors Open / Coffee Consumption 8:00am

Gather the troops / standards / announcements 9:00am

Warm-up 9:15

WOD starts 9:30

BBQ Starts 11:00am

“Murph”

For time: w/ weighted vest
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Find your own version of Murph

True RX Murph – w/ vest all movements in order listed

Rx Murph – w / vest break movements up into rounds of Cindy

1/2 Murph – do half of everything listed

full run half rep Murph – do the full 1 mile runs, but cut the reps in half

Partner Murph – run together, split reps with a friend

Congratulations Colin

Athlete of the Month – Colin Hudson

When you are a four season athlete there is no such thing as an off-season. If Colin wasn’t playing organized sports, his time was spent training in more exotic ones. He was certified to scuba dive, had snowboarded backcountry in Park City, and had surfed the Great Barrier Reef before he was legally allowed to drive a car. He was Captain of his Rugby and Soccer teams in high school and had completed a mini-triathlon before graduating. Colin went to West Chester University where he played Club Rugby and Soccer. Then the grown-up years began. “My entire life, I ate like an athlete. I was hungry all the time and I could eat anything and not gain a pound. The problem was when I finished school, I still ate like an athlete but my activity level dropped to zero.” Fast forward and Colin found himself in an office job at a desk all day, out of shape and well North of 220lbs. It took one bad beach picture, a cigarette in one hand and a beer in another, to give him the motivation he needed to get back in shape. He started at home with P90X and a poor attempt at his own nutrition plan but still managed to lose 20 lbs. In 2012 Colin walked into his first Crossfit gym. “Actually, that was my first time in ANY gym.” His sports background helped him pick up the CrossFit moves fairly quickly and he immediately gravitated towards the barbell. He joined the mainline barbell club and competed in a handful of Olympic lifting meets. Lifetime numbers include a 225# snatch, 300# clean and jerk, and a 435# back squat. He moved to Conshohocken and found Crossfit Thermal the same year they opened. He’s done the Crossfit Open every year since. Colin wants to thank all of the coaches and community members of CrossFit Thermal for all the motivation and support throughout the years. “Best part of my day is recovering on Thermals floor after a spicy WOD.”

The 8 Serving Challenge – 21 Days To Look and Feel Better

Ok Thermal, its time to announce our annual Spring Nutrition Challenge. For the past few years we’ve tried to add something unique and fun to our challenges. The idea of counting calories, starving yourself or having certain foods be off limits 100% of the time tends to be less attractive and thereby harder to stick with. This season we are flipping the script and going with a challenge that aims to INCLUDE certain foods, as opposed to avoiding or limiting them. This approach also pushes out poorer choices. To amass the needed 8 servings, you’ll have to make better choices throughout the day (since 8 servings of fruits and vegetables is tough to consume in one sitting). So while “anything goes” in the diet, you will likely find yourself reaching for the piece of fruit over a poorer choice to stay on track.

The Challenge
  • Eat 8 servings of fruits and/or vegetables (total) a day.
  • No foods are restricted during the challenge but only fruits and vegetables count towards the 8 servings.
  • Total calories (and macronutrient grams) are up to the individual based on their fruit and vegetable choices, as well as the other foods in their diet.
  • Dried fruits/vegetables and juices do not count towards the total.
  • Macronutrient Flexibility. By allowing any fruits and vegetables as “fair game” it is up to the user how many carbohydrate grams they consume. This means it can be molded to fit both lower and higher carb needs. It could be very low carb at ~25 grams per day (e.g., all celery) or closer to ~215 grams (e.g., all Japanese yams).

Hopefully, we don’t have to list all the existing fruits and vegetables!  You know these. Here are a few exceptions that can be confusing:

  • Avocado: A fruit! Count it.
  • Coconut: A fruit!  Count it if you eat it as the fresh meat.  Liquid (milk and juices) and dried (flakes) coconut products do not count.
  • Corn: As in corn on the cob or whole kernels, count it!  Corn derivatives (i.e., cornmeal, popcorn (derived from dried kernels)) do not count.
  • Grains (like quinoa or buckwheat) do not count.
  • Legumes (beans) and peas: Except for peanuts, count them!
  • Olives: A fruit! Count them.
  • Nuts: Do not count towards your total.  
  • Tomato derivatives (e.g., salsa, tomato sauce): If the entire ingredient list is vegetables and spices, count it. Most tomato sauces, salsas, etc., however, include water, oil, and/or sugar in the ingredient list, such that they do not count.  

Why 8 Servings?

Eat 8 servings of fruits and/or vegetables per day and reduce your risk of cancer, coronary heart disease, stroke, and cardiovascular disease. There is not often consensus in nutritional literature, but it is almost universally accepted that consumption of fruits and vegetables are good for your health. This ultimately begs the question of how much?

Research has found improved health associated with amassing 8 servings of fruit and vegetables per day. Further, 8 per day is a target similar to other research regarding health outcomes and can meet (or exceed) the USDA recommendations. The 8 serving target is also at or above recommendations set by other organizations such as the World Cancer Research Fund and the World Health Organization, as well as standards set by some European countries. And – its a challenge so it has to be a little bit tough.

Important Details

Challenge Dates : 4/22 through 5/13

Cost $20

Each participant will be added to our private Facebook group and receive ongoing support and guidance throughout the challenge. Participants are encouraged to be active and share successes over the course of the 21 days.

Weekly Prizes for participation and a Grand Prize based on overall success!

Most of all – lets have fun, encourage each other and see if we can teach ourselves to make better choices long term.

Swings and Things

Be Like Coop and Sign up Today!!

Sign up – Pull-up Seminar $35

Sign up – Muscle Up Seminar $40

On Saturday May 4th, join us for a day of kipping and day tripping as we explore swings ‘n things to get you pulling up and over the bar (or rings).

Our 1 or 1.5 hour Event includes a short warm-up and:

Progressions

Drills for Kipping, Chest to bar and butterfly pullups and or muscle ups.

Body Awareness

Contests and Prizes

With two seminar options, athletes will have an opportunity to choose which clinic they’d like to attend. Our first option runs from at 1:30pm to 2:30pm and will focus on pull-ups and its variations. Expect to see strict, kipping, butterfly and chest to bar pull-ups. Our second and more advanced session will run from 3:00pm to 4:30pm and will focus on the muscle up (bar and ring).

Returning for this Seminar are coaches Becky Caplan and Judah Frank. This dynamic duo bring with them a combined 34 years of USAG training, and coaching experience.

Prerequisites: To insure safety of all participants we will require 1 strict pull-up or willingness to work banded for the pull-up clinic, as well as one chest to bar pull-up for the muscle up clinic.

“Manion”

You can take on this workout solo or with a partner!

Join Travis Manion Foundation and various CrossFit gyms across the nation on Sunday, April 28th, 2019 for the Manion WOD as we honor 1st Lt Travis Manion and all of our nations heroes. You can officially register here for $29/person, which includes a Manion WOD t-shirt, or just show up on the day of the WOD and be a part of the cause.

Growing up in Doylestown, Pennsylvania, Travis Manion was known for his strong leadership qualities, athleticism and academic achievement.

In 2006, Travis was selected, as an experienced Iraq War veteran from 1st Recon Battalion, to become a part of a military transition team (MiTT) with 10 other Marines that would train and partner with an Iraqi Army Battalion in Fallujah, Iraq.

On April 29, 2007, 1st Lt. Travis Manion, his fellow Marines and Iraqi Army counterparts were ambushed while searching a suspected insurgent house in the Al Anbar province of Iraq. Leading the counterattack against the enemy forces, Travis was fatally wounded by an enemy sniper while aiding and drawing fire away from his wounded teammates.

Travis Manion made the ultimate sacrifice that day. His selfless actions allowed every member of his patrol to survive.

For his actions, Travis was awarded the Silver Star and Bronze Star with Valor. His legacy continues to grow through the work of TMF, inspiring people to live with character and make an impact by serving others. Travis Manion made the ultimate sacrifice that day. His selfless actions allowed every member of his patrol to survive.

We can all remember Travis by carrying on the values that defined his life.

Path To Pull-ups

If you’ve watched the video and feel like you NEED this, please reach out to me at vinny@crossfitthermal.com and be added to the first class of Path To Pull-ups.

What is It?

Its a template to follow 3 days per week to make you stronger at vertical pulling. Each day’s accessory work will take no more than 20 minutes and can all be completed in the Forge.

Why You Might Need It?

Have you ever felt frustrated on the pull-up rig? Can’t string toes to bar, can’t quite get that chest to bar rep, need to figure out the whole “kipping thing”? The list goes on and on. Some people put a ton of focus and emphasis on being able to do the sexy CrossFit style gymnastics but they never spend time dialing in the foundations of strength it requires to do these movements, and do them injury free!

How Much Dude?

Its freakin free! I’m over it guys, I really and truly want you all to have this movement down and I happy to help.

GET STARTED TODAY!

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