Five rounds for time of: Post time to comments. CFDV All Stars "Love the moment, and the energy of that moment will spread beyond all boundaries." -Corita Kent
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips
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Eat Real Food
Here's a great article posted on the Crossfit Football website yesterday. Basically it shows how funky the contents of substitute foods (Egg beaters, margarine, and turkey bacon) really are and how people are better off with the good old classics that we've had time to adapt to eating. Plus, the classics just taste better. Read and comment.
More Photos!
Here are the pictures from Colleen's camera from last weekend. Enjoy!
Pictures from Day One
Here are some pictures from day one of the CrossFit Games Mid-Atlantic Qualifiers. CFDV'ers Colleen O'Connor and Jim Wingerter represented the gym in style and some of their events are captured here. Colleen has made it to the final event and will be running her heat at around 2pm. Wish her luck!
Let's Go Jim and Colleen!
Wish Jim Wingerter and Colleen O'Connor luck during this weekend's CrossFit Games qualifier in Virginia Beach. We'll try and post pictures/video throughout the weekend.
WOD 4.21.2009
'Annie'
50-40-30-20-10 rep rounds of
Double Unders
Situps
Post time to comments
4.20.2009
"Danny"
Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups
Post rounds completed to comments.
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.
What a Beautiful Day...
... for lifting heavy weights! Here are some pictures of the group suffering through 'D.T.' Remember, IBUPROFEN IS YOUR FRIEND! :)
The incomparable Aimee Gullo
WOD 4.18.2009
"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Post time to comments.
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
Goal Setting Sessions
We're going to run goal setting sessions with each of you within the next week or so. I've divvied up the class amongst Zach, Bill and I and you should all expect an email or call soon. The purpose here is to write down your goals and have a strategy session to figure out how to reach them. We really believe in good goal setting and frankly, we haven't done enough of this in the past. Hopefully these sessions will help you map out a good plan and drive you closer to your fitness goals.
If you have any questions, please comment or email me privately.
Thanks, guys!!
Rob
WOD 4.15.2009
Complete as many rounds as you can in twenty minutes of:
5 Turkish get-up
5 Burpees
15 Sit-ups
Post rounds completed to comments.
"Exercise ferments the humors, casts them into their proper channels, throws off redundancies, and helps nature in those secret distributions, without which the body cannot subsist in its vigor, nor the soul act with cheerfulness." -Jospeh Addison
CrossFit for Martial Arts
Mimi Quinn came to us last year looking for some additional conditioning to help her with Bando, the Burmese Martial Art that she studies.. Here's a quick note from Mimi re: CrossFit:
Hey Rob,
You asked me a little while ago if I
felt that Crossfit was helping me with Bando and I told you I wasn't sure yet
(although I know it's making me more fit). Well, we had a sparring session
on Sunday and I'm told by both my instructor
and those I sparred, that they've never seen me more relaxed, fluid, and fast in
the ring. I think I'm going to have to chalk that up to Crossfit!
Just thought you'd be interested to hear about it.
Mimi
COOL!!! Congratulations, Mimi - your hard work in the gym is making it happen.
Anybody have a charcoal grill?...
... that they would be willing to bring to the gym? We're thinking of having a 'Zone Cook Out' one night soon where we grill up a bunch of food and prepare everyone a measured out Zone meal (or two). We would need a charcoal grill, some utensils, bowls, and food. Post in comments if you've got a grill and you'd be willing to bring it to the gym for an after-class cookout. Tentative target date is next Monday night.
Thanks!
Brooklyn Level 1 Cert Pictures
Guys,
Here are some great pictures from last weekend's Level 1 cert in Brooklyn. Yours truly is in a few of them, as well as some other familiar faces from around the CrossFit community. Enjoy!
Rob
Elements Seminar - THIS SATURDAY!!
CrossFit Delaware Valley will host another Elements Seminar this Saturday at 10am. This is a 5-hour class designed to teach beginners the basics movements of CrossFit in a simple, easy-to-understand format. Class will be broken down into lecture and practical segments, and we conclude with a scalable workout.
Cost is $100 and the registration link is here. Any questions, please email us!!
WOD 4.13.2009
30 Muscle-ups for time Post time to comments. If you cannot do the muscle-ups do 120 pull-ups and 120 dips. Glute / Ham Developer: Get on it! I like weights. You know where you stand with them. Well, sometimes you're lying under them, trying not to let them crush you, but you see, you KNOW they'd crush you if they could. There's honesty. -T. Campbell and Gisele Lagace
All Smiles
Lizann and Bob
The Sport of Fitness: Compressing WOD Times
By Bill Tirado and Zach Frankhouser
Have you ever considered how much time and effort is lost moving from one exercise to another during mixed modality WODs? Do you want to lessen the amount of time it takes to begin that next movement? Do you want to finish your WODs faster? If your answer is yes, then we have some methods and techniques that may assist you. None of them are mind blowing, revolutionary, wheel inventing notions, but rather are some simple and obvious actions you can take before and during a workout to compress the time moving from one station to the next and actually performing movements. First on the list is to understand the complexity of the WOD you’re about to engage in. Something like "Fran" (thrusters and pull-ups), may appear simple on paper, but how much have you thought about outside of time, reps, and load? How about strategies for transitioning? For example, to cut down on transition time, an athlete may set up his barbell facing away from the pull-up cage. Once the athlete has completed the thrusters, he or she can simply step backwards into the cage to grab the pull-up bar versus stepping over the bar, which decreases time and risks tripping. Durning "Cindy," instead of walking 10ft away from a pull-up bar to execute the push-ups and squats, drop from the bar right to the floor and then back to standing for squats. When setting up "Fight Gone Bad" ask what set-up saves the most transition time: a circle, a half circle, a straight line, opposing stations? Remember to use all patterns of movement (forward, backward, lateral, and diagonal) to facilitate ease of movement between exercises. Once you’ve dissected the WOD and determined how you want to execute, move to and from each exercise, and identified your space, the next step is checking your equipment. This may seem like a no-brainer, but consider the consequences for failing to correctly secure weight to a barbell, load the incorrect weight, grab a nearly broken jump rope, or jump onto a slippery plyobox. Not only is your WOD time in jeopardy, but more importantly, your safety and the safety of others is at risk. Equipment check is best compared to the proven wood-working axiom: measure twice, cut once. It takes a little more time up front, but it will pay dividends in the form of better times. How to compress the amount of time actually doing the exercises? Most mixed modality WODs are programmed to target different muscle functions, which maximizes power output. It is important to note that some WODs target same the same muscle groups doing different functions, thus making the transition to another exercise harder. Let’s use "Diane" as an example of the former: 21-15-9 of 225lbs deadlift and handstand push-ups (HSPUs), two completely different exercises, achieving different functions: lifting a load off the floor, and moving the head to the floor and the arms back to extension. No doubt the 225lbs deadlifts will leave you breathing hard, with burning legs, forearms, and lower back, but it is important to remember that your HSPU muscle groups and their functions have not been affected. You’ve set up the barbell just a few feet from the wall to cut down on the movement time. You’re breathing hard, but are you tired? To compress your WOD time your best bet is to jump right into the HSPUs. Not only will this compress the transition time, it’ll build your confidence and understanding that just because your lower back and legs are tired, doesn’t mean your HSPU range of motion is affected. The reverse method is used when moving back to the deadlifts. The HSPU has taken a toll on your upper body, but your legs and lower back have recovered. Get right to it and start pulling for reps, wasting no time moving back to the deadlift. What happens if you simply cannot do all of your reps in a single set due to the fact that your muscles fail? The intensity of Crossfit tells you to go as hard as you can until you can’t do another rep, and then go again, but it is better to dial that mentality back a little in light of an entire workout. In the "Diane" example above, if you are on rep 9 of your handstand pushups, and you can tell that rep 10 is going to be a 5 second grinding fight that will end with you collapsing as soon as you finish the rep, complete rep 9 and stop. This will keep your muscles fresher over the course of the workout, and push back the point of failure. If you are not grinding out reps and failing, you will be moving through the workout faster, doing more work in less time. What if respiratory fatigue and not localized muscle fatigue is slowing you down? (you are gassed, but your muscles are not burning)? Utilize active rest to recover. In the Crossfit Journal article "Good Housekeeping Matters," Crossfit legend Greg Amundson writes about active rest. Active rest has a different definition and use in certain fitness forums, for our purpose and use; it’s slowing down movements to recover while maintaining a high power output. Think of it like a cadence. Say in the "Diane" example above, you start doing your first set deadlifts at a pace of 1 rep every 1.5 seconds. By the round of 15 reps, you are gassing. Slow to a 1 rep every 3 seconds pace, in which you hold the bar at the top of the movement and breathe, or you pause at the bottom of the movement with the bar on the floor to breathe. While you slow your pace, don’t let go of the bar and focus on controlling your breathing. Incorporating these methods and techniques before and during a workout will favor decreasing time to completion, rounds during an AMRAP, and counted reps during a WOD scored for reps, ultimately increasing your fitness level by ratcheting up the power output. Pursue of elite fitness by working harder and smarter. For further information, read The Crossfit Journal: "Good Housekeeping Matters" by Greg Amundson Sound off on more WOD compression strategies.
Achievement!
Brian Potts came to us a few months ago looking for helping with his Army Airborne PT test. In particular, Brian was struggling with the running portion. Here's a quick note from Brian:
'Hey Rob,
PT test today.. Total score - 247 out of 300!! 85 Pushups, 50 Situps and a 16:34 2-mile run. See ya Monday. CROSSFIT ROCKS!
Brian'
Crossfit.. Making our soldiers stronger every day!
WOD 4.7.2009
In honor of Officer Paul Sciullo, III., 36.
badge number 4179
4-1-7-9
4 Shoulder Press (55/75)
1 Deadlift (185/275)
7 Burpees
9 Push ups
9 rounds for time.
Paul was a long-distance member of the CrossFit King of Prussia family. We'll do this workout in his honor and for all of those in law enforcement, military, fire fighting, etc. These guys and gals put their lives on the line for the rest of us every day.
Original post here.
Read:
Paul was a long-distance member of the CrossFit King of Prussia family. We'll do this workout in his honor and for all of those in law enforcement, military, fire fighting, etc. These guys and gals put their lives on the line for the rest of us every day.
Original post here.
Welcome Aboard & New Hours
Let's give a warm welcome to Dan D'Egidio, our newest trainer here at CFDV. Dan began his CrossFit journey with us about a year ago and has been a stalwart in the gym ever since. He is sure to bring a lot of real training experience as well as constant good vibes and positive encouragement. Welcome aboard, Dan!
Dan will be filling in our morning schedule with Tuesday and Thursday sessions at 0530. He will also be starting a Sunday class, tentatively scheduled for 1700. Please watch the calendar for the confirmed schedule.
WOD 4.3.2009
"Nancy" Five rounds for time of: Post time to comments.
400 meter run
95 pound Overhead squat, 15 reps
Parking at the Box
Guys,
From now on, try not to park in front of the garage doors of the other businesses in the yard. The guys down at Personal Touch have had a bit of trouble getting cars in and out and have asked us to keep their door clear. Feel free to park ACROSS from the box, right next to the white house.
Thanks!
Rob
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