WOD 7.14.2009
Four rounds for time of:
Run 400 meters
50 Squats
Post time to comments.
Weekly Calendar
CrossFit Journal
Athlete Profiles
CFDV WOD Archive
2009 Keystone Affiliate Challenge
Congratulations, Tanya!
Tanya Wagner, 2009 CrossFit Games Champ and all around cool lady. Tanya and Josh run CrossFit Apex in Harleysville, which holds the coolest group of CrossFitters you're likely to find (except for at CFDV, of course.. :) ). What an achievement!!
WOD 7.13.2009
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.
"Having once decided to achieve a certain task, achieve it at all costs of tedium and distaste. The gain in self-confidence of having accomplished a tiresome labor is immense." -Arnold Bennett
Today's Class
Great job today, everyone! Here's the group shot:
WOD 7.11.2009
In honor of the CrossFit games, we're going to have a few competitions at the gym today. :) Don't worry, everyone can participate and it'll be alot of fun. See you soon!
WOD 7.10.2009
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
"Victorious warriors win first and then go to war, while defeated warriors go to war first and then seek to win." -Sun-tzu
HeatherBars
Guys,
Rich and I are thinking about placing an order for some HeatherBars. HeatherBars are made with all-natural ingredients and and portioned to be exactly 4 Zone blocks. I tried these at a recent CrossFit cert and they're really tasty. If you'd like to try some, please indicate in comments and note how many you want. We'll place an order next Monday and will divy them according to the comments.
Thanks!
Left: Heather Keenan
WOD 7.9.2009
"Badger"
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
Post time to comments.
WOD 7.8.2009
"Randy"
75 pound Power snatch, 75 reps for time.
Post time to comments.
“There is no strong performance without a little fanaticism in the performer.” -Ralph Waldo Emerson
WOD 7.7.2009
7 Turkish Getups (35m/25w)
7 Pushups
As many rounds as possible in 20 minutes
Books in Review: Practical Programming
Mark Rippetoe and Lon Kilgore's Practical Programming for Strength Training is the definitive guide on how to design programs for the weight room. My criticism of Starting Strength was that it did not offer any set programs, now that I have read both books I understand that they are companion pieces; Starting Strength teaches an athlete how to lift, while Practical Programming teaches an athlete how to put exercises into effective programs.
Practical Programming begins with an explanation of how little is actually known about strength and conditioning. Few western universities offer courses in strength and conditioning and little practical research has been done in the last 50 years. In fact, many training techniques are based on translations of Soviet texts. The authors emphasize the point that the best coaches are the ones who have learned via practical experience from training all kinds of athletes.
The book next introduces Hans Selye's theory of General Adaptation Syndrome, which states that to affect progress, training must disrupt homeostasis to cause supercompensation (an improvement over where the body was before). It is important that the training does not disrupt homeostasis to the point that supercompensation cannot occur and the body actually slides backwards into a state of overtraining. Athletes are categorized into four categories: novice, intermediate, advanced, and elite. The level of athlete is determined by the volume, intensity, and complexity of training needed to disrupt homeostasis and cause supercompensation.
No one starts a weight training program without some goals in mind. Goals may include: hypertrophy, speed, power, or strength. Regardless of goals, gains are best made by multi-joint exercises that heavily tax the body's large muscle groups. The authors point out that athletes in most competitive sports need power (the ability to move loads quickly) more than any of the other goals. In order to achieve ideal performance for different sports, a coach must understand what metabolic pathway the athlete is competing in (phosphagen, glycolytic, or oxidative), and try to match said pathways to the strength and conditioning program. For example, a 100m sprinter is going to benefit from doing sets of an exercise that last 10-15 seconds, rather than a continuous circuit of exercises lasting 20 minutes.
The book sets out definitions for the basics of weight training: reps, sets, volume and intensity. The book's definition of intensity is specific to strength training and contrasts with the traditional Crossfit definition of intensity. Crossfit's definition of intensity is: intensity is equal to power (force times distance over time). Practical Programming's definition of intensity is: "the amount of weight lifted, or the average amount of weight lifted in a workout, or a group of workouts, in relation to 1RM" (Kilgore and Rippetoe 55). The average amount of weight lifted would be found by dividing total volume by total reps. Volume is the sum of the weight times reps for each set. By these methods, the book sets forward precise ways to measure the effect of a workout in terms of total volume and intensity.
The meat of the book describes training programs for athletes at 3 of the four levels of training: the novice, the intermediate, the advanced athlete. The elite athlete is admittedly outside of the purview of the book, as elite athletes are at the point in their training where they are on top of their game and their training has become highly specialized. Many willing to dedicate years of consistent hard work to their training can achieve an advanced level, but few will realize the elite level.
For the novice, progress is easy. Novice athletes will recover and make progress from workout to workout. All kinds of training will improve their fitness, but it should be noted that all kinds of training should not be done. It is important that the coach still coaches intelligently, recognizing that they should be setting the novice up for future success. A novice's program is built on basic exercises (squat, deadlift, press, bench press, and chin-ups/pullups) on a 3 times a week schedule. As the novice advances, a program can start adding more variance (front squat instead of back squats, powercleans instead of deadlifts).
An intermediate athlete progresses in terms of weeks of training. More work and complexity must be programmed to ensure the athlete continues to progress. At this level, exercises will start to become more sport specific, with more assistance exercises added. Athletes may program exercises into any one of the following methods: Texas method, speed sets, a split routine, or the Starr model.
An advanced athlete progresses in terms of months of training. At this point, training has become very sport specific and is built around competitions. Athletes must use different cylic training programs to peak at the correct time before a competition. Methods for an advanced athlete include: the Pyramid Model, the Two Steps Forward, One Step Back Model, the Building Blocks Model, and the the Hormonal Fluctuation Model.
The book concludes with a brilliant chapter on "special populations," which society seems to define as anyone who is not a healthy man less than 35 years old. The authors start with women, about whom they point out: "women are not a special population. They are half (more, actually) of the population" (Kilgore and Rippetoe 243). While there are differences in hormones and muscle distribution, women need the same kind of training that men do, as we share the same basic physiology. The authors point out that one notable difference between women and men in the weight room is that women can lift larger percentages of their 1RMs that men can.
You are never too old or too young to benefit from some kind of load bearing exercise, as the authors point out in the remaining section on "special populations." Practical Programming prints a series of helpful guidelines for safely training children. Aging takes its toll on the body, but one can maintain youth and even exceed the strength levels of their youth by lifting weights. A major consideration for athletes over 35 is their declined capacity for recovery following a strenuous workout; careful thought must be given to the proper use of periodization to maximize older athletes' performance.
WOD 7.6.2009
Mornin':
6 rounds for time of:
6 Front Squats 135 lbs
6 Burpee Box Jumps 20"
Evenin':
Meet at the Ridley Creek State Park for a 10k run. We will congregate at campground #17 near the exercise court. Run starts at 6:10!
Left: Kieran Kelly running shuttles during a recent team workout.
WOD 7.5.2009
"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Post time to comments.
Bob...
...is a Bad MF'er..!
WOD 7.3.2009 and 7.4.2009
The next two days will be the same workout(s) each day. Here are the two workouts:
A) CrossFit Total
B) 50-foot Shuttle Runs for a minute, 7 max effort rounds - score best and worst rounds (number of line touches)
Our intention is that everyone do CFT. If you know you're going to make it both days however, we'll probably ask you to do shuttle runs on Friday and then CFT on Saturday. This way we spread people out and minimize 'le cluster' (that's French for 'the cluster') on the squat racks.
REMEMBER: 10:00 workout both days (no 18:00).
WOD 7.02.2009
Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter
Go heavy, run fast. Post time to completion and loads to comments.
Start thinking about what weight you will use.
Friday Schedule - PLEASE RESPOND
Guys,
We're all set for 10:00 for Friday's schedule. Thanks for everyone's input!
In fact, we got so many responses for 10:00 that we're worried that no one will show up for 18:00. Anyone that is planning on coming at 18:00, please comment and say so. If we don't get more than 3 people for that class, we may cancel it.
Thanks again!
Rob
WOD 7.1.2009
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
WOD 6.30.2009
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
Post rounds completed to comments.
Friday Schedule..?
Guys,
I'm trying to work out the schedule for this coming weekend and I want to get everyone's preferences before I make the final call. For Saturday and Sunday, my inclination is to keep everything as it is.. For Friday, I'd like to offer a 10:00 class if people want it (people will be on vacation, right?). However, I think that we'll only run two total classes on Friday so if people want 10:00, then one of the other classes is likely to be scrapped.
Can you go into comments and indicate your preference for Friday options? Please pick two class times in order of preference. Thanks!
FRIDAY, JULY 3RD
05:30
10:00 ??
18:00
SATURDAY, JULY 4th
10:00
SUNDAY, JULY 5th
17:00
WOD 6.29.2009
"Annie"
50-40-30-20-10 reps of:
Double Unders
Sit-ups
Post time to comments.
"Everyone has talent. What is rare is the courage to follow the talent to the dark place where it leads." -Erica Jong
WOD 6.28.2009
Front squat 3-3-3-3-3 reps
Post loads to comments.
WOD 06.27.2009
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups
Post time to comments.
WOD 6.26.2009
'Pullup Fiasco'
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
WOD 6.25.2009
No defined WOD for today. Today is all about improving your 'I Suck At: List'. Practice double unders, handstands, pullups - whatever. Class will conclude with a ten minute metcon.
WOD 6.24.2009
Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps
Post number of rounds completed to comments.
Looking for 3-5 rounds on this one. We will be changing out exercises or maybe the whole WOD depending on attendance/ equipment availability.
WOD 6.23.2009
For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups
Use 20 pound medicine ball launched to a target ten feet above the ground.
Post time to comments. Target time for this workout is between 10 - 18 mins. Cap will be 20. Scale accordingly.
CONGRATULATIONS ZACH AND TOM!
Congratulations to Zach Frankhouser for passing his CrossFit Level II certification test. Zach attended the L2 retest in Montclair, NJ with 9 other trainers and passed with flying colors. We now have two Level 2 trainers onsite at CFDV - not many other area gyms can say that. Word up!
Tom Cerecedes also attended the Level I Cert in Monclair this weekend. Can you see him in the picture? Congrats, Tom!
Also, Red's Gym athlete Melissa Gregg broke her wrist falling from a pullup bar yesterday. Please think about her as she is having surgery today to correct the break. We're pulling for you, Melissa!!
WOD 6.22.2009
Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps
Post loads to comments.
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