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.

Intramural Open Update

Team19.2 Submissions% Participation
No Reptars1785%
Twerking and Jerking1680%
If you’re not first1575%
Last Minute1571.40%
Magic Mike’s1470%
Female RX
Individual Point Earners19.2 ScoreTeamTeam Points
Jamie Sobolewski423Magic Mike7
Karen Maley176 / 6:14No Reptars6
Lauren Bond176 / 6:40Last Minute6
Colleen Hennessey170No Reptars6
Meighan Doran167If your not first6
Male RX
Andrew Farris341If your not first7
Tyler Gould258No Reptars6
Vinny Joyce256 / 11:03Twerking and Jerk6
Chris Swiers256 / 11:08Twerking and Jerk6
Ryan Cooper254Magic Mike6
Scaled Leaders
Sara McKellin426If you’re not first3
Zack Reicker425Magic Mikes3

Team Standings

After two Weeks

1st Place

If Your’re Not First You’re Last 79

2nd No Reptars 78

3rd Magic Mike Lanasty’s 74

4th Twerking and Jerking 67

5th Team Last Minute 58

Athlete of The Month – Mike Lanasa

As a child, Michael was a bit pudgy and slow. Growing up in Maryland meant lacrosse was in the future. In about 3rd grade, Michael began swimming, playing football, and lacrosse. Participating in those sports meant he got faster and leaner, but he was not very graceful. In high school Michael continued football, lacrosse and swimming with football being his favorite. However, in his senior year of High School, he tore all the ligaments in his right knee and was told he would be lucky to walk again. Surgery was scheduled the day after the injury, and Michael lost 20 lbs in 4 days. The remainder of the year was spent in rehabilitation learning to walk again.

Then it was off to Drexel. Michael’s priority was not academics, hence ballooning to 205lbs and the struggling to stay in shape; off to the real world and work. Fortunately, he had a boss that dragged him to the gym by his ears and he was able to get back into shape but it wasn’t enough. Fast forward to 2017 and a trip to the doctor – high cholesterol and build-up in his arteries. This discovery encouraged him to make some drastic changes. May of 2017, Michael made the call to Vinny, who told him come in for an evaluation. After the first WOD, Michael was hooked. He could barely move, required a great deal of coaching, and lots of time with the PVC pipe but slowly progressed. The sense of community and encouragement from everyone was intoxicating, especially the 6am crew, and all the coaches are supportive patient. After a workout on Friday or holiday, you feel like you are in Dom Toretto’s backyard for a BBQ and Corona. Michael’s vitals are now normal and all is well so that he can spend more time on the boat with his wife and embarrass his 3 kids.

CrossFit Thermal – Open 19.1

Gearing up for this week, here is what you need to know about the Open! On Thursday night, CrossFit will announce this weeks workout, 19.1. CrossFit affiliates all over the world will be participating by completing the workout over the weekend. This year at Thermal, we’ll be doing the workouts on Friday during class times. This means that if you come to the gym on Friday at any regular scheduled class time, you’ll have an opportunity to complete the workout. If you are not doing the Open, but come in on Friday, the workout of the day will still be the Open workout, thus – you might as well do the Open and get in on the fun!!

  • 6am and Noon classes will function as normal, expect to get in and out within an hour.
  • Evening classes will run on a rolling heat style and we will have a heat sign-up sheet for organization.

Here are some previous links about the Open that have been posted over the past few weeks.

About The Open

This season at Thermal

In House Rules

GET STARTED TODAY!

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