CrossFit Delaware Valley

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.

WOD 6.21.2009

Run 400m X 4

Rest as needed in between efforts

Post times to comments.

New Research on 'Core' Training

Kishani sent us this link to an article on Core Training.  Thoughts? 

WOD 6.20.2009

WOD IS AT THE BOX, DUE TO CHANCE OF T-STORMS

Shoulder Press 1-1-1 reps

Push Press 3-3-3 reps

Push jerk 3-3 reps

Post loads to comments

WOD 6.19.2009

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Post time to comments.

“It is not the strongest of the species that survives, nor the most intelligent that survives. It is the one that is the most adaptable to change.” -Charles Darwin

WOD 6.18.2009

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments.

Proposed time Range: 12-17 minutes

Cutoff time: 20 minutes

Heads up- Saturdays WOD at Ridley Creek State Park

As long as the weather cooperates, we will be running this Saturday's 5k on the Forge Road/ Sycamore Mills Road Trail. See the brown route in this link. The trail starts at the intersection of Barren and Chapel Hill Road. We will meet up at 10, walk to the exercise court (#17) to warmup, and then run the rest of the course. See you dudes there.

Happy Trails, Brother!

Tonight will be Jim Wingerter's last night as a regular instructor here at CFDV.  Jim is moving on to become a trainer and partner in CrossFit West Chester, which is sure to be the most badass CrossFit box in Chester County.  Congratulations, Jim!  And please, don't eat the dog..  :)

Summer Precautions

Summer is here and so are the hot, humid days. Here are a few tips for fueling your body through these next few summer months.

• The human body is made up of about 65% water so it’s important you drink enough water daily. To find out how much water you should be drinking simply divide your body weight in half, and drink that much in ounces. Example: A 200 pound male would cut his weight in half (100) which means he needs roughly 100oz of water daily. This number is different for everybody and some people may even need more water if they are highly active throughout the day.

• Make sure you’re eating throughout the day and especially 1.5-3 hours before your workout. Never go into a WOD with a completely empty, grumbling stomach. Also, always remember the closer you’re going to eat before a workout, the smaller the meal should be. Example: 1.5 hours before the WOD- Cup of strawberries, 2 oz turkey breast, and a few almonds.

• If at any time you feel lightheaded, dizzy, or like you may just pass out STOP whatever you’re doing, take a breather(drink some water), and then determine whether or not you feel stable enough to complete the workout. Always let the trainers know if you’re feeling any of the above symptons because they can potentially be dangerous.

      Now with all that being said enjoy your summer, stay healthy and hydrated, and of course….3-2-1 GO!

WOD 6.17.2009

500m Row
30 Burpees
165# overhead

Video

Go as hard and as fast as you can.  Scale the overhead lifting as needed, remaining mindful of the effect of too much weight on power output. 

Post time and load to comments. 

Thanks from Sam

As many of you are probably aware, Sam won his professional MMA debut last weekend in Atlantic City.  It was an exciting fight that lasted all of 47 seconds before Sam submitted his opponent via a rear naked choke.  What you might not have known is that Sam raised a boatload of money for charity that night.  Here are the details, from Sam:

I would like to sincerely thank all the athletes at CFDV for all of there love and support!  You guys have supported me for every fight, I feel so grateful to come to the gym every week and know that I am getting closer to my dreams and goals.  I want to let you guys know that the T-shirts I sold I was able to raise $600 for charity. The two charities I picked are Autism and Multiple Sclerosis. I chose Autism because my nephew and godson Nicholas is Autistic.  I donated the money to the Walk Now for Autism here is a link for the walk and my nephew's story.  I also chose MS because I have met many people in my life with this disease and I have seen the damage it can do.  Last year I did the MS City to the Shore bike ride and it was really an enjoyable experience.  My friends and I have a team that does it every year and we really enjoy more company on the ride.

Stuart Wilde once said, "Life was never meant to be a struggle, just a gentle progression from one point to another, much like a walk through a valley on a sunny day."  This quote to me is uniquely Crossfit, because yeah the workouts are tough and demanding, but when we work together and motivate each other we find out that are goals are attainable and the workouts become easy and fun.  If we all work together and help each other out we can overcome any obstacle possible.  If anyone is interested in the walk or the ride please feel free to contact me and if anyone needs help with any type of charity work please feel free to contact me.  Thanks again everyone it means so much to me to be apart of such and outstanding group!!

WOD 6.16.2009

Complete as many rounds as possible in 20 minutes of:
115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups

Post number of rounds completed to comments.

WOD 6.15.2009

Back Squat 1-1-1-1-1-1-1 reps

Post loads to comments.

“I have been impressed with the urgency of doing. Knowing is not enough; we must apply. Being willing is not enough; we must do.” -Leonardo da Vinci

WOD 6.14.2009

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

WOD 6.13.2009

Please remember that the workout starts at 9am!

Clean and Jerk 15-12-9 reps

Rest overhead, at rack, or at bottom, but not at ground - touch and go only!

Use the same load for all three sets.  Post load to comments.  Rest as needed between sets.

Photo of Bill courtesy of David Zaveloff Photography.

It has been brought to my attention that we've done too much pressing lately and that some folks would like to save their shoulders for Cindy.  Being the awesome coach that I am, I will oblige these folks and change the workout..  Be prepared for some fun, non-shoulder stuff!!  - Rob, 7:15am

WOD 6.12.2009

Five rounds for time of:
75 pound Thrusters, 21 reps
21 Double-unders

Post time to comments. 

Jill, cranking out some thrusters.

“I believe life is constantly testing us for our level of commitment, and life's greatest rewards are reserved for those who demonstrate a never-ending commitment to act until they achieve. This level of resolve can move mountains, but it must be constant and consistent. As simplistic as this may sound, it is still the common denominator separating those who live their dreams from those who live in regret.” -Anthony Robbins

WOD 6.11.2009

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

New Scaling Methods at CFDV

We trainers at CFDV are always looking for ways to improve our training to best serve our clients. Since we have gone on the mainsite (crossfit.com) programming, the variety of our workouts has been great, and most of you have been making great gains in many different areas. Mainsite WODs are designed to exceed the capacity of elite athletes. We are concerned that the desire to do the mainsite as prescribed has precluded the real goal of Crossfit.

If you do anything, you should have a goal in mind. The goal of Crossfit is "increased work capacity across broad time and modal domains" (IWCABTMD). All other goals and benefits are subordinate to this aim. All the improvements in health, strength, endurance, appearance, body composition, etc. will come as a result of working towards this increased capacity.

Crossfit.com has provided us with workouts that we can use to work towards the goal of IWCABTMD. To some extent, these workouts are designed to have certain effects via their intended time domain. The time in which you do a workout determines which of the three major metabolic pathways that your body uses for energy. Metabolic pathways are the ways that your body produces ATP, which is the energy currency for all movement. Very short, powerful efforts (0-10sec) fall in the phosphagen pathway, medium efforts (several minutes) fall in the gylcolytic pathway, and after several minutes the aerobic pathway takes over and goes on indefinitely. Crossfit intends to have all athletes training in all three pathways some of the time. We know that we can better increase our work capacity by training primarily using the two anaerobic pathways, the phosphagen and the glycolytic, because these pathways have the ability to generate maximum power/intensity, which leads to maximum results.

Too many mainsite workouts at CFDV are going way past their intended time domain ranges, causing people to be training in mainly the low-powered aerobic pathway. Now you might ask how can WODs have intended time domains if everyone has different strengths and weaknesses? I will use named WODs as examples so we can all be on the same page. "Fran" might cause different problems for different people. Some people might struggle with the thruster weight, while some might have a hard time doing those pull-ups, some people might struggle with both, or with the combination of putting them together, but ultimately everyone fears Fran for its rip-roaring pace. If your Fran time is 15 minutes, you have not worked at that pace, and you have missed the intent of the workout.

We have decided to start setting reasonable time ranges for WOD. Sticking with the Fran example above, we would say the range for Fran is intended to be 3-8 minutes. Those people who are cranking as hard as they can at this WOD will get similar effects if they finish in that time frame.

How are we going to scale you so you can start to hit these ranges for these workouts? We will use several different methods and we will teach you to develop your own strategies for hitting these time ranges. Each method will depend on the client's strengths and weaknesses and the intended time domain of the workout. Using the Fran example again, if you are constantly grinding out the thrusters one after the other to a point it is slowing you down too much, we will scale back the weight used. If strength development is a concern, we may allow you to grind out those reps at the higher weight, but we may reduce the reps on the thruster to 15-12-9 reps to allow you to continue to build that strength and still be moving through the WOD fast enough to get the desired response. The same techniques can be applied to the pull-ups. If you are grinding too slowly on the pull-ups, we may give you some assistance with a heavier band, or we may reduce the reps to build strength while preserving metabolic stimulus. On workouts with running, we may decrease distances, so that you can run the entire stretch without stopping. On workouts with more difficult movements such as handstand push-ups or L-pullups, we may sub assistance exercises for these movements to build basic strength, such as decline push-ups or ring rows.

These scaling methods will allow you to move towards fast "as prescribed" times more quickly than just doing every workout as prescribed and trying to decrease your time each time. You will be able to go harder and faster than you were able to at the prescribed reps and weights, leading to more power output per workout, which helps us acheive our goal of IWCABTMD.

Please note that for you to reap the maximum benefits of these methods, you need to be keeping complete and accurate records in your logbooks. Complete and accurate means record date, reps, weights, and complete descriptions of the movements. For example if the workout is "Grace" and you did it with squat cleans instead of powercleans, make a note.  If you have done a workout before, be ready to provide a time and scaling used previously. If you have never done a workout, know your ability in one or several of the elements. For example, if you have never done "Fran" before, but you have done heavy thrusters, please be ready to provide your 1 or 3 rep max. Over time, you will be able to scale in a way that makes sense for you and for you individual strengths and weaknesses.

Please read these sources for more information on the thought process behind this decision:

The originally liked articles have been removed due to copyright violations.  If you guys want a copy, please contact Zach directly. 

Post questions to comments.

WOD 6.10.2009

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Owner, Trainer, Ruler, Dictator. 

"Why Functional Movements" by Pat Sherwood - video [wmv] [mov ]

"Do not ask which creature screams in the night, do not question who waits for you in the shadow. It is my cry that wakes you in the night, and my body that crouches in the shadow. I am Tzeench and you are the puppet that dances to my tune." -Karanzantor the Vile, The Traitor of Xian

WOD 6.09.2009

Team WOD:

In teams of 4 complete max reps in 15min of:
Wallball (20lbs men / 14lbs women)
Snatch (95lbs men / 65lbs women)

Only one athlete could be working at each exercise at a time. No other requirements.  

Team WOD:

In teams of 4 complete max reps in 15min of:
Wallball (20lbs men / 14lbs women)
Snatch (95lbs men / 65lbs women)

Only one athlete could be working at each exercise at a time. No other requirements.  

WOD 6.8.2009

For time:

Run 800 meters

40 L pull-ups

Run 800 meters

40 Strict pull-ups

Run 800 meters

40 Kipping pull-ups

Post time to comments.

"Nothing focuses the mind better than the constant sight of a competitor who wants to wipe you off the map." -Wayne Calloway

???

Did you just puke in your mouth a little?  Yeah, me too.. 

Jim, soon-to-be partner at CrossFit West Chester, plus Scrappy from CrossFit Apex and the lovely and talented Colleen!

LET'S GO SAMMIE!!

Our own Sam Oropeza will make his professional mixed-martial arts debut tomorrow night in Atlantic City.  Please send your good vibes and encouragement to Sam in the comments. 

Note:  He may look like a 14-year old in this picture, but trust me, he packs a wallop!!

Carpool for Tomorrow

Guys,

A bunch of us are going to meet at the box at 7:45 to carpool to CrossFit KOP tomorrow morning.  Also, we need to bring some bumpers and bars so if anyone has a truck, try and swing by. 

WOD 6.5.2009

"Erin"

Five rounds for time of:

40 pound Dumbbells split clean, 15 reps

21 Pull-ups

Post time to comments.

Dumbbell split clean - video mov wmv

“When you engage in systematic, purposeful action, using and stretching your abilities to the maximum, you cannot help but feel positive and confident abut yourself.” -Brian Tracy

  

WOD 6.04.2009

"Rocky Mountain Regional Qualifier Final WOD"

For time:

From the ground to overhead anyhow.

Men's Choices  7,000 lbs for time

155 lbs x 46 reps
135 lbs x 52 reps
95 lbs x 74 reps
75 lbs x 94 reps

Women's Choices 5,000 lbs for time

100 lbs x 50 reps
85 lbs x 59 reps
65 lbs x 77 reps
55 lbs x 91 reps

REMINDER: No Class this Saturday June 6th

Instead of the WOD, why don't you come down to CrossFit KOP for a friendly competition and some post-workout beers?  Info here. 

The Back Squat

Here's a nice back squat video article from Jon at Again Faster.  Enjoy!

The Back Squat from Patrick Cummings on Vimeo.

WOD 6.3.2009

"Kelly"

Five rounds for time of:

Run 400 meters

30 Box jump, 24 inch box

30 Wall ball shots, 20 pound ball

Post time to comments.

CrossFit tattoos. Would you get one?

"I would rather be ashes than dust! I would rather that my spark burn out in a brilliant blaze than it be stifled by dry-rot. I would rather be a superb meteor, every atom of me in magnificent glow, than a sleepy and permanent planet." -Jack London

'Evolutions' Seminar - June 13th

Want to learn the Olympic Lifts?  How about muscle-ups?  Pullups?  Want to become a better CrossFitter?  Then attend our first 'Evolutions' seminar on June 13th.  This will be a the sequel to our popular 'Elements' seminar and is meant for folks that have a few months of CrossFit experience.  Registration link is here.  Please call or email if you have any questions. 

WOD 6.2.2009

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Keystone Affiliate Challenge II Details

Here's a note that I received from Aimee Lyons at CFKOP today regarding this Saturday's competition.  Please discuss carpool arrangements in the comments.  See you guys there!!

Good afternoon CrossFitters!  As the 2^nd annual Keystone Affiliate Challenge draws nearer, I wanted to once again thank all of you for participating!  I also wanted to provide you with some important details to assure that the event runs smoothly and everyone has a great time. 

 

Where:

Our address is 1010 DeKalb St, Bridgeport PA, 19406.  Look for a sign that reads TransAxel and proceed down the driveway.  You are allowed to park on the Dekalb St. before coming down the driveway, in the parking spaces on your left as you come down the driveway or in front of our garage doors.  There is one parking spot marked reserved are numerous storage containers, please do not park in front of them.  We will have people to guide you to a parking spot.  We are expecting over 75 athletes for the competition so we strongly encourage you to car-pool as parking will fill up quickly.  As our lot fills up, we have a secondary parking lot available to you.  This lot is located within walking distance of our box and we will provide you with directions should we come to that point. 

 

When:

Registration begins at 9:00AM and we will start the WOD's promptly at 10:00AM. 

 

What:

There will be two workouts during the day: 1 individual and 1 team WOD.  You can choose to participate in just one or both WOD’s and all workouts are scalable to your fitness level.  You do not need to create a team prior to arrival, as we will once again try to mix up the teams so we can get a taste for working out with new faces. 

 

The Individual WOD will be '4179' in honor of fallen Officer Paul Scuillo II.  Paul’s badge number was 4179 and he was 36 years old, hence 9 rounds (3+6).  For those that may be unfamiliar, the WOD is:

 

9 Rounds for time:

4 C2B Pull-ups

1 Deadlift 185#/275#

7 Push-ups

9 Burpees

 

The team WOD will be Trevor.  During Trevor, a group of four must work, for time, to complete:

 

300 Pull-ups

400 Push-ups

500 Sit-ups

600 Squats

 

Only two athletes can be working at the same time and each exercise must be completed before moving on to the next. 

Standards of Movements:

As always, we will pay strict attention to the standards of movements.  Your movements will be judged as follows:

 

C2B Pull-ups:  Your chest must come in contact with the bar each and every rep and your arms must come to full extension after every rep.  Your chest will be considered as anything lower than your clavicle. 

 

Deadlift:  During the deadlift, you must come to full extension with a complete opening of the hip and shoulders behind the bar.  In addition, you are required to maintain control until the barbell is returned to the floor.  Dropping the barbell is considered a miss rep and the lift must be completed again. 

 

Push-ups:  Your chest must come in contact with the ground and your arms must return to full extension each and every rep. 

 

Burpees:  While performing a burpee, there are two requirements; your chest must touch the ground and you must clap over your head so that your ears are visible in front of your arms. 

 

Pull-ups:  During the pull-up, your chin must be elevated above the bar and your arms must return to full extension after every rep. 

 

Sit-ups:  During sit-ups, your shoulder blades must touch the ground on your decent and your chest should touch your legs on your accent every rep.  Your arms should be behind your head, crossed at your chest, or straight behind you.  You are not permitted to grab your quads or the ground when performing a sit-up.

 

Squats:  During squats, your hip crease must drop below your knee crease each rep.  In addition, you must return to full extension with a complete opening of your hip in order for the rep to count.  

 

Fundraiser:

Finally, I have attached a flyer about the Fallen Heroes Fundraiser that will occur at 1:00PM.  The cost is $25 for an all you can eat/drink beef and beer. The event will be professionally catered and a local bar has supplied all of the beer.  We have also been lucky enough to receive some wonderful gifts (see 2^nd attachment) that we will be raffled off throughout the day.  All proceeds from this event will go directly to the Fallen Heroes Fund.  Everyone is welcomed to stay as long as you like. 

 

Thanks for your time and if you have any questions, please do not hesitate to contact me.  My phone number is 973.885.8728 and my email is crossfitkop@gmail.com.  I look forward to seeing everyone this Saturday!

 

Best,

Aimee Lyons

CrossFit King of Prussia Coach/Owner

www.crossfitkop.com

973.885.8728

Download FallenHeroesFundFinal

Download Raffle Tickets