CrossFit Delaware Valley

11.11.2009

"The Filthy Fifty!!!!"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Hoodies - LAST CALL

Anyone else want a hoodie?  I have received orders from the following folks and will place 'em as soon as I hear back from the printer:

Helen, Tara, Tom, Stace, Anne, Mary, Jill, Greg & Charlie

If you're interested, please use this link to place your order.  Thanks!!

Who needs kipping?

Helen got her first pullup last night!  It was great, because she just walked up to the bar and pulled a strict pullup..  Hard work is paying off!

Congratulations, Helen!!

WOD 11.10.2009

Strength: Weighted Pull Ups 1-1-1-1 (Or 3 max sets)

MetCon: "JUMP!"

3 rounds of:

1 min. max squat jumps (45#)

30 Sec rest

1 min. max Vertical Jumps

30 Sec rest

1 min. Double Unders/tuck jumps

30 sec rest

Post loads/reps to comments.

WOD 11.9.2009

Strength: Power Clean 3-3-3 reps

MetCon: "Hell"

AMRAP in 12 minutes of:

6 Ring Push Ups

6 Turkish Get ups (3 each arm)

6 Burpees

Post loads/times to comments.

WOD 11.8.2009

Strength: Push Press 1-1-1-1

MetCon: "YAY!"

3 Rounds for time of:

250 m. SPRINT (Try to move as fast as possible on these.)

9 Sumo deadlift high pulls

15 Kb swings

Go heavy on the high pulls and kb swings and move as fast possible on the runs. Post loads/times to comments. ENJOY PEOPLE!

WOD 11.7.2009

TEAM WORKOUT..  Just show up, y'all..

Reminder - we now have a 9am session in addition to 10am. 

WOD 11.6.2009

Strength

Bench Press 5x5

Metcon

One Mile Run

WOD 11.5.2009

Strength

Overhead Squat  5x1

Metcon

20 Handstand push-ups
30 Pull-ups
40 Kettlebell swings, 1.5 pood
50 Sit-ups
60 Burpees

This will be a long workout, so do a quick warmup and get going on the OHS!

Photographer

We'll be having a photographer visit our gym this Saturday for the 10am class.  The intention is to take a ton of pictures for a (hopefully soon) redesigned website.  I'd love it if everyone could show up for this one and wear your CFDV gear.  If you want to stay incognito, come to the NEW 9am class. 

Thanks guys!

WOD 11/4/2009

Strength

Deadlift 3x3

Metcon

Run 800m

3 rounds of 15 pullups and 15 knees-to-elbows

Run 800m

GO RACHEL!

Rachel Martin, CFDV athlete and Millersville Woman's Rugby player, kicked ass in last Sunday's game.  Her team won and will be going to a playoff tournament in Princeton, NJ next weekend.  Congratulations!

WOD 11.3.2009

Strength

Push Jerk 5x3

Metcon

Taster's Choice Tabata

Take two bodyweight exercises and 'intertwine' 8 rounds of Tabata.  Total of 16 rounds.  You must alternate between exercises every 30 seconds (20 seconds on of exercise one, 10 seconds rest, 20 seconds on of exercise two, 10 seconds rest).  The list of available exercises includes (but is not limited to):

Squats, Pushups, Pullups, Situps, Mountain Climbers, Burpees, Squat Thrusts, KB Swings, Rowing, Tuck Jumps, Box Jumps, Knees-to-Elbows and Pistols.  

Work on the things you suck at the most!

WOD 11.2.2009

'Power Clean Cindy'

Start each round with one power clean (135/95), and add one rep for each round.

5 Pullups

10 Pushups

15 Squats

So, in round one, it's 1 Power Clean then one round of Cindy..  Round two, 2 Power Cleans, one round of Cindy..  Rinse/repeat.

20 Minute AMRAP

It's on!

From today's CrossFit Olympic Lifting Certification at our gym:

Crossfit Olympic Lifting Certificiation 10/31-11/1

CFDV welcomes Coach Mike Burgener and staff for the Crossfit Olympic Lifting Certification this weekend, 10/31-11/1.  Those attending the cert will learn, study, and practice olympic lifts to improve power, speed, coordination, balance, and agility.  Mike Burgener was a football player for The University of Notre Dame from 1964-1968, served in the United States Marine Corps, is a strength and conditioning coach for the Rancho Bueno Vista High School, and runs a USA weightlifting Regional Training Center that is crossfit affiliated out of Bonsall, CA.  Mike Burgener has been very influencial in the weighlifting community and continues to spread his knowlege throughout the crossfit world.  http://www.mikesgym.org/  

Pictures from the certification will be posted soon.

 

REMINDER: Gym is closed this weekend

Guys,

CFDV is proud to host this weekend's CrossFit Olympic Lifting Certification at our gym.  We will have our regular Friday night session and then restart on Monday morning bright and early.  See you guys soon!

Rob

WOD 10.30.09

Strength: Power snatch 5x3

Metcon: 3 rds for time

400 m run

15 SDHP (95/65)

15 Ring Dips

Post loads and times to comments and Halloween costumes are welcome!

"Yack in the Box": KOP Grand Opening Challenge

 

Our very own Aimee Gullo made the "Yack in the Box" official while killing the WOD!!  Congrats Rob on winning the max pullup with 39 reps, congrats Stacey for the fastest 150 m row time, and congrats Jill on being our honorary deadlift queen! (we'll tackle Joe next time!)  Great showing by CFDV.  Thank you to Aimee Lyons and the KOP crew for hosting such a great event at a kick ass box! 

Updated Schedule

I've updated the Google Calendar to reflect the new class times that were discussed in last week's members blog comments.  Here's the summary:

-  We now have two classes a night (6pm and 7pm) Monday through Thursday of each week.

-  Saturday now has two classes - 9am and 10am. 

-  Mornings are working under the 'magic 3' rule.  That is, if we don't have 3 athletes with confirmed attendance by 9pm, then we will not have class.

-  Thanksgiving and Christmas holidays are under review right now.  Let me know what you guys want for class times and I'll try and line up trainers.

We are moving towards online scheduling and should have that working within a few days.  Watch for an invite email from me with details on how to get your userid/password for the new system.  

One last reminder - the gym is closed this weekend for the CrossFit Olympic LIfting Certification seminar.  

Thanks guys!

WOD 10.29.09

Strength: Overhead Squat 3x5

Metcon: 7 rds for time

10 DB Push Press (35/25)

10 Box Jumps (24/20)

Post loads and times to comments

WOD 10.28.09

Strength: 3 max Ring L holds

Metcon: "Fran"

21-15-9

Thrusters (95/65)

Pullups

Post times to comments.  All are welcome to the box to blow this workout out of the water!!!! 

GOOOOOOOOAAAAAALLLLLL!!!

Andy started with us about 6 and a half months ago.  Here are the before pictures:

After 3-4 days a week of consistent training, Andy has achieved his primary goal of losing 40 pounds..  40 POUNDS!!  He's also stronger than ever before, with recent PRs in the Deadlift and Squat.  His running has improved and he can complete a 5k without gasping for air.  He can string together multiple pullups and can now get multiple ring dips too. 

Here's the after picture:

Andy is a great example of the 'Slight Edge' philosophy..  He has always been consistent in his attendance..  Each day he tries to make a small gain, whether it be one more rep or 10 seconds off of a benchmark workout.  He kept himself healthy by not letting his ego take over and try for too much too soon..  And most importantly, he worked HARD and addressed his weaknesses. 

Congratulations, Andy!  You exemplify the type of character and spirit that makes our gym so special.  Enjoy this goal - we can't wait to hear about your next success!

WOD 10.27.09

Strength: Hang Power Clean 1, 1, 1, 1

Metcon: 3 rds for time

250 m run

20 sit ups

10 Deadlifts (250/175)

Post loads and times to comments.

Guess what tomorrow's WOD is?? Hint... short and sweet! 

WOD 10.26.09

"Nate": AMRAP in 20 minutes

2 muscle-ups

4 HSPU's

8 Kettle bell swings 2-pood

Scale as needed.  Post rounds to comments.

Mornings and No Classes next Weekend

Guys,

Don't forget to 'register' for the mornings but inputting your attendance on the website no later than 9pm for the next day's workout. 

Also, we are hosting the CrossFit Olympic Lifting Certification next weekend so we will have NO classes Saturday, October 31st or Sunday, November 1st. 

Thanks!

WOD 10.25.09

Strength: Split jerk 3x3

Metcon: "I'm Back"

3 rds for time

50 OH walking lunges (45/25)

15 pushups

Post times and loads to comments

10 Things I Believe

Here's a cool little article from our friends at Rainier CrossFit.  Add additional 'I believes' to comments. 

WOD 10.23.2009

Gymnastics Skill Day:

Max L-sit- 3 sets

Max tuck hold- 3 sets

Max handstand hold- 3 sets

Muscle-up practice

Max strict pull-ups- 2 sets

Forward roll practice- complete 15 forward rolls

Max ring push-ups

WOD 10.22.2009

Strength: Pressing snatch balance 3-3-3-3 reps

Metcon: AMRAP 8 minutes: 8 push-ups, 16 KB swings, 24 sit-ups

Post loads and rounds to comments

Video courtesy Catalyst Athletics