Posts Tagged "Camden County Crossfit"

07/01/2014 CrossFit In South Jersey

CrossFit Turbocharged – CrossFit In South Jersey

Bench Press

Four sets of:

Bench Press x 3 reps
Ring Rows x 8 reps
Rest 2 mins

Metcon (AMRAP – Reps)


3 rounds of:

In three minutes, complete the following:

20 Kettlebell Swings
Run 400 Meters
Double-Unders x Max Reps

Score the number of double-unders completed in each set, for a total of three sets.

Rest three minutes between sets.

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06/30/2014 CrossFit Turbocharged Cherry Hill

CrossFit Turbocharged – CrossFit Turbocharged Cherry Hill

Clean and Jerk (Take 12-15 minutes and build to 1RM)

Metcon (Time)

For time:

500 Meter Row
20 Shoulder to Overhead (135/95 lb)
20 Burpees
20 Goblet Squats (32/24 kg)

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06/28/2014 CrossFit in Cherry Hill

CrossFit Turbocharged – CrossFit in Cherry Hill

Ring Rows (5×8)

Metcon (AMRAP – Reps)

Workout of the Day

3 rounds of:

45 seconds of Hand-Release Push-Ups
15 seconds rest
45 seconds of Kettlebell Swings
15 seconds rest
45 seconds of Wall Ball Shots

3:15 seconds rest

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06/27/2014 CrossFit Turbocharged Cherry Hill

CrossFit Turbocharged – CrossFit Turbocharged Cherry Hill

Max Power Snatch + Snatch (1 RM)

Metcon (Time)


21-15 -9 of:

box jumps
ball slams
burpees (no push up)

Coaches’ Notes:

We are excited to announce we will highlighting an Athlete of the Month.

How do we pick the Athlete of the Month? It’s not that this person is able to Rx every workout, lift the most weight or do every movement with perfect form. What we look for is when someone comes to the box, they try their hardest, give the workout their all, and then some. They go above and beyond by spending extra time to work on specific skills, are welcoming of others and encourage other athletes to do their best, too. They really embody what CrossFit is all about and work to make CrossFit Supercharged/Turbocharged the community and family that it is. Each month we will choose a different Athlete and post some fun facts about them to help you get to know them better.

July’s Athlete of the Month has been an athlete with us for about 6 months. He has incredible dedication and drive. His hard work, and positive attitude is super infectious. He has made some huge progress which haven’t gone noticed. We’re excited to see how he progresses and happy that he is a part of the CrossFit Supercharged/Turbocharged family.

From the Coaches:

“Rick is my favorite kind of CrossFit athlete. He aware of his strengths and weaknesses and walks into every workout with a positive attitude. Rick has made tremendous progress in a relatively short amount of time at CF Supercharged which comes from his determined nature and sensibility when it comes to workouts.” – Coach Nick

“I have had the pleasure of working with Rick a handful of times. Although I met him well into his fitness journey, I was aware of his prior mobility issues, and how far he has progressed since day 1. Each time I coach him through a workout he gives 100%. He never complains. He never quits. He genuinely wants to better himself. Rick keeps a positive attitude during the toughest WOD’s, and is always quick to make a joke that keeps us all smiling even when we are ready to keel over. I can’t wait to see his progress 6 months, a year from now.” – Coach Ryan

“I never got the opportunity to work with Rick much, I do however recall his attentiveness and passion to make himself better. I look forward to working with him further as a coach and getting to know him more as well!” – Coach Jeremiah

“We’ve seen an overwhelming amount of CrossFit bashing on whatever BS webpage who just regurgitate what someone said two months ago about how horrible CrossFit is. My answer to them is read what my Main main Rick just wrote. Tell him that CrossFit is dangerous, or not worth it. Not just on a physical standpoint, but the mental side as well. Knowing the huge difference made in ricks life IS WHAT KEEPS THE FIRE BURNING as a coach. Like rick said CrossFit gave him the tools/mindset to save himself. He chose to make a change, he chose not to quit, he chose to put the work in to make it happen. Nothing was given to this man, he earned it. Your the man rick dominate life brother!!!! Speaking of tools he is also a big tool fan so he gets hella props in my book.” – Coach Jerry

From Rick:

“Crossfit has changed my life both mentally and physically. When I first started about six month ago, I was at a very low point, almost 300 lbs, health deteriorating by the day, and mentally not in a good place. I’ve had seven open-heart surgeries and and defibrillator implant, and my doctors told me if I didn’t change something more surgeries will come soon. But since I started Crossfit, I’ve lost about 50 lbs and even more importantly are my levels are back to normal. Plus, Crossfit has gotten me back into lifting (form first, now PRs like crazy,lol) and actually made working out fun again. And mentally, I have never been sharper, I do Yoga now, I know crazy right. Lol. It’s true what they say, mind and body are connected, Crossfit has allowed me to improve both. And my comedy career is benefiting from the restored confidence too. I could not have done any of this without all of the help/ support I’ve received from everyone at Crossfit (Athletes and Coaches, all of them). Crossift truly saved my life or atleast gave me the tools/ mindset to save myself and I am truly grateful.. THANK YOU”

Hometown: Philadelphia,PA


When did you first start training at CrossFit Supercharged/Turbocharged?:

Five – Six months ago

Favorite WOD/Movement:

All of them (when I’m done)

Least Favorite WOD/Movement:

All of them ( When I read them on Wodfiy)

How did you first get exposed to CrossFit?

Through friends and youtube

Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today?

My first day of Crossfit was amazing and painful all at the same time. I could not move for a few days afterwards but yet I could not wait to do it again. And now, I still get sore sometimes, but it’s the good kind of sore, where you know you’re getting stronger/ better each time.

What sort of changes have you seen in your body, health and fitness since starting CF (before/after)?

Crossfit changed my life. I’ve not only lost weight, which is awesome, but more importantly my BP is down, my Blood Sugar is perfect, and my health in has never been better.

What is your proudest CrossFit accomplishment? Or, share your favorite CrossFit moment?

My proudest Crossfit accomplishment/ moment is the fact I finished Murph. If you were to tell me that I was able to do that before I started I would have never believed you.

What is your six month goal?

To get better/ stronger than six months ago

What do you love most about CrossFit Supercharged/Turbocharged?

Everything, it really is like one big family. From the athletes to the coaches, everyone is there to help and push one another.

Any advice for people just getting started?

Do it. If I can do it, and I had seven open heart surgeries and defibrillator, anyone can do it.

What are your hobbies, interests and/or talents outside of CrossFit?

CrossFit also helped me with my other passion, I’m a stand up comic, and it has helped me mentally more than it ever has physically.


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06/26/2014 CrossFit Workouts Cherry Hill

CrossFit Turbocharged – CrossFit Workouts Cherry Hill

(No Measure)


3 sets of:

band pull aparts x10 reps
Single-Arm front raises Raises x 8-10 reps each arm

y’s and w’s 10 each

Metcon (AMRAP – Rounds and Reps)


9 min AMRAP of:

dumbell hang clean n jerk 6 each side
12 sit ups
24 dubs

Coaches’ Notes:

Happy thirsty Thursday errrrrybody. Although my Irishness is an authority on boozing, today we will be quenching your mental thirst.

If chugging a cold one really opens your thoughts up then by all means crack one open and stone cold stunner the summer beach.

Scroll down to Mark Divine building an unbeatable mind after giving a clicky on the link below. He talks a lot about teamwork and visualization. I already use this tool of visualization but def not enough.

After watching this, later in my training that day I was warming up for hand stand walks. I would only get a couple feet before toppling over like a bad drunken Jenga pull. Instead of getting frustrated I visualized myself walking the entire length of the cones I had set up, picturing down the last detail of what I was wearing ( black tights, very aerodynamic for stupid human tricks).

After that I just started the clock and went after it, to my amazement I knocked out 30 feet with ease. Just one of many things I got from Listening to this podcast. I def agree that we need to work on the mindset Just as much as working our bodies. Dare I say if you don’t use it you lose it.

Coach Jerry

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06/25/2014 Best CrossFit Gym Cherry Hill

CrossFit Turbocharged – Best CrossFit Gym Cherry Hill

Clean (4×3)

Four sets of:

Clean x 1.1.1
(rest 10 seconds between singles – these are full cleans)
Rest 2-3 minutes between sets

Metcon (AMRAP – Rounds and Reps)


Complete as many rounds and reps as possible in 12 minutes of:

Hang power Clean x 6 reps (135/95#)
kb swings X 8 reps
Hand-Release Push-Ups x 12 reps

Coaches’ Notes:

Following a Great success on Sunday with the lifting seminar I got an email I’ve been waiting for, after yesterday’s classes.

The email consisted of the start list for the 2014 nationals in which coach Danielle will be lifting in. As well as coach Tiana from Cherokee barbell who helped us on Sunday. Oh yeah and all the other best lifters in the USA.

Of course they spelled my name wrong (Gerarld). There is no L goddamn it hahaha!!! Either way I’m super stoked about it so clicky click on the link below and scroll down to 69 kilo class to see coach Daneille and I.

Scroll down a wee bit more to see Tiana reppin the 75+ class.

We will be lifting Friday July 18th and we will be posting the site to watch live so you guys can watch the first step of many to take over the world

2014 USA Weightlifting Nationals

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06/24/2014 CrossFit WODs Cherry Hill

CrossFit Turbocharged – CrossFit WODs Cherry Hill

Metcon (Time)

Workout of the Day

Four sets of:

Run 400 meters
12 Pull-Ups
10 push press 115/75

Rest exactly 3 minutes between sets.

Coaches’ Notes:

I’m still amazed about how well the lifting seminar went on Sunday. We had Over 25 lifters on the barbell all of whom improved a great deal in their understanding of the lifts. We even had a few people who learned the Olympic lifts for the first time. Thanks All the coaches and everyone who came given that all the proceeds were donated to coach Danielle and our friend tiana who also is a national level lifter for their competition next month. I’m sure we will do another one in the winter seeing how successful it was. Oh yeah we also has at least 30 prs during the seminar. So congrats to everyone who came out.

Coach Jerry

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06/23/2014 Cherry Hill CrossFit Classes

CrossFit Turbocharged – Cherry Hill CrossFit Classes

Back Squat

Five sets of:

Back Squat x 3 reps
Dumbbell External Rotation x 10-12 reps each arm
Rest 60 seconds

Metcon (Time)


six rounds for time of:
12 Wall Ball Shots (20/14 lbs.)
8 Toes to Bar

Coaches’ Notes:

Hey guys/gals, we talk about shoulder stability on the reg at this here gym. Today in between sets of back squats we will be getting in some stability work for your shoulders. We will see some more stability work later on in the week as well. For now clicky below to get an idea of what this exercise entails.

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06/21/2014 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit Cherry Hill

Push Press (5×3 )

Metcon (Time)

Sprint 400 meters
25 x Kettlebell Swings
overhead plate carry 100 meters
25 x Box Jumps
sprint 200 meters
Walking Lunges 100 meters
Burpees x 25
Sprint 400 meters with 20 lb. Medicine Ball

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06/20/2014 Cherry Hill CrossFit Gyms

CrossFit Turbocharged – Cherry Hill CrossFit Gyms

Snatch High Pull (max snatch high pull plus snatch )

Metcon (Time)

3 rounds of:

20 Wall Ball Shots (20/14 lb)
10 Toes to Bar
10 Cleans (135/95 lb)
8 pull ups
8 ring dips

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