CrossFit Delaware Valley

WOD 10.1.09

Strength: Deadlift 3x3

Metcon: AMRAP in 15 minutes

250 m run

21 Double Unders

12 Overhead squats (95/65)

From last weekend...

Mikko Salo, male winner of the 2009 CrossFit Games with some guy. 

WOD 9.30.09

Strength: Front squat 3x5

Metcon: "HELEN"

3 rds for time:

400 m run

21 KB swing

12 pullups

Post loads and times to comments.

WOD 9.29.09

Strength: Split Jerk 1,1,1,1,1

Metcon: 3, 2, 1 Go!

3 minutes DB Squat cleans (30/20)

3 minutes pushups

2 minutes DB Squat cleans

2 minutes pushups

1 minute DB Squat cleans

1 minute pushups

Post loads and reps to comments

WOD 9.28.09

Strength: 3 rounds of max ring dips

Metcon:

3 rds for time

4 HSPU

8 jumping lunges

12 Deadlifts (185/135)

16 KB swing

Post reps and times to comments.

POSE Seminar - October 10th

CrossFit Delaware Valley will host Tracy Peal, Elite POSE and Track and Field coach, for a 4-hour Running Seminar on October 10th at 10am.  Tracy will cover the POSE running system and help participants find the running techniques that will help them improve their runs for CrossFit WODs. 

Cost for this event is $80 and is open to members and non-members alike.  Please use the link below to register and plan to arrive a few minutes early for registration and prep.  If you have any questions, please email Rob at CrossFitDelawareValley@gmail.com. 

REGISTRATION LINK

ABOUT POSE METHOD: Pose method was developed over 30 years ago by Dr. Nicholas Romanov, a Russian PhD., and two-time Olympic coach. Although mostly associated with running technique, the Pose Method refers to the most efficient movement patterns available to us with respect to gravity. Through Pose, greater efficiency, injury prevention and increased speed of movement can be achieved.

www.posetech.com

ABOUT THE PRESENTER: Tracy Peal is a certified Elite Pose coach, and a certified strength & conditioning coach and has worked in the field for over 20 years. He is currently an assistant track coach at Malvern Prep and works with a variety of high school-aged athletes in the tri-state area. Tracy's experience includes training athletes from many diverse sports, including triathlon, cross-country, cycling, volleyball, basketball, football and lacrosse. He is currently featured in the September issue of Main Line Today magazine.

WOD 9.27.09 then Box Clean up

4 rds for time

30 burpees

30 pullups

30 box jumps (24 in)

Post times to comments and please join us in cleaning the Box following our WOD.

WOD 9.26.2009

Strength: Snatch High Pull 3-3-3-3-3 reps

For time:
135 lb Thruster, 10 reps
50 Double-unders
135 lb Thruster, 8 reps
40 Double-unders
135 lb Thruster, 6 reps
30 Double-unders
135 lb Thruster, 4 reps
20 Double-unders
135 lb Thruster, 2 reps
10 Double-unders

Post time to comments.

(video courtesy Catalyst Athletics)

WOD 9.25.2009

Strength: Overhead Squat 3-3-3 reps

Metcon: 3 rounds for time of:

            Run 400m

            115 lb hang power clean, 21 reps

            12 burpees

Post times to comments

WOD 9.24.2009

Strength: 4 sets of max pushups

Metcon: As many rounds in 10 minutes of:

            30 inch box jump, 7 reps

            DB hang snatch, 7 reps

           

WOD 9.23.2009

Strength: Squat clean and thruster 1-1-1-1 reps

Metcon: 5 rounds for time of:

            Walking lunge, 30 steps

            7 weighted pull-ups, 30lbs

WOD 9.22.2009

In teams of two complete the following for time:

Carry 2 dumbells and one medicine ball 400m

30 DB swings

30 overhead med ball tosses (standing 15 feet apart)

Carry 2 dumbells and one medicine ball 400m

30 DB swings

30 side med ball tosses (standing 15 feet apart)

Carry 2 dumbells and one medicine ball 400m

30 DB swings

30 underhand med ball tosses (standing 15 feet apart)

For each missed toss, complete one burpee

Post partners and times to comments

WOD 9.21.2009

Strength: Back Squat 5-5-5 reps

Metcon: 5 rounds for time:

            10 ring dips

            10 dumbell split cleans

Post loads and times to comments

WOD 9.20.2009

Strength: 3 sets of max pull-ups

Metcon: 3 rounds for time of:

            275 lb deadlifts, 10 reps

            20 push-ups

Post times to comments

WOD 9.19.2009

'Fight Gone Bad'

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.  The stations are:

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlet must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Congratulations to everyone who participated in today's workout!  We had a great turnout with a few first timers and new folks in our gym. 

More pictures coming soon.

Fight Gone Bad IV - TOMORROW at CFDV

The fourth annual Fight Gone Bad fundraiser begins tomorrow at 10am.  After we complete the workout (multiple rounds), we'll have food and drink for everyone to enjoy.  Good luck to everyone participating tomorrow and SEE YOU AT THE BOX!

WOD 9.18.2009

Snatch 3-3-3-1-1-1-1-1 reps

On the first 3 triple sets only do the power snatch (Catching the bar in partial squat). Once you hit the singles start doing the full squat snatch and go for a 1 rep PR.

Post loads lifted to comments.

WOD 9.17.2009

5 rounds for time of:

Run 400 m

10 Burpees

20 Wallballs (20/14)

30 Sit ups

Post times to comments.

Welcome Laura!

Let's give a warm welcome to our newest member, Laura Watts! 

WOD 9.16.2009

Strength: 1-1-1-1 Weighted pull ups (If you're unable to do weighted pull ups do three sets of max pullups)

Metcon: 21-15-9 reps of:

Push ups

KB Swings (53/35)

Double Unders

Post time/loads to comments.

WOD 9.15.2009

Strength: Pick one gymnastic move (Tuck lever, L-sit, Tuck Planche, Handstand) and do 3 max effort sets(holds) of that movement.

Metcon: "THE NEWPORT CRIPPLER!"

1 round for time of:

30 Body weight Back Squats (Meaning load up a bar with your bodyweight and squat it 30 times)

Run 1 mile

*Please scale as needed!*

Post holds/times to comments.

WOD 9.14.2009

Strength: 3x3 Push Press

Metcon: "Power Elizabeth"

21-15-9 Reps of

Power Cleans (135/95)

Ring Dips

Post loads/times to comments.

WOD 9.13.2009

Strength: Front Squats 3x5

MetCon: AMRAP in 12 minutes of

7 Turkish get ups (Go reasonably heavy)

7 Burpees

Post loads/times to comments.

WOD 9.12.2009

Strength

Press 3x5

Metcon

'Half Barbara'

10 Pullups

15 Pushups

20 Situps

25 Squats

5 rounds, with exactly one minute rest between rounds. 

Rock On...

CFDV Athlete 'Los' Gibson.  Photo courtesy of Tom.  Originally posted on the CrossFit Delaware Valley Facebook Group.  Join today!

WOD 8.11.2009

10 Rounds of time of:

Run 250m

10 Toes to Bar

15 KB Swings

UPDATE:  We will have snacks and beer in the gym after the workout tonight.  Hang out!!

Nutrition Seminar- Saturday September 12

(Picture Courtesy: 4pack.wordpress.com/2009/04/28/ideal-diet-diversity-of-natural-foods-in-paleo-diet-is-key-to-successful-dieting/)

After the 10AM WOD this Saturday, Crossfit Delaware Valley will host a free 2 hour nutrition seminar. Eating properly is just as important as training hard and consistently. Our aim is to provide you with the information needed to achieve your performance goals and to avoid chronic disease. We will discuss the problems caused by a traditional Western diet, macronutrients and the hormones they affect, dietary approaches, supplements, and success metrics. Everyone is encouraged to bring in their favorite foods for analysis.

 

WOD 9.10.2009

Strength

3x5 Back Squat - progressive loads, please

Metcon

Overhead Walking Lunge - 10 steps (45#/25#)

Push Press - 10 reps (45#/25#)

As much distance as possible in 12 minutes.  Firebreathers scale to 65#/45#. 

Fight Gone Bad - RESCHEDULED

Guys,

Due to a scheduling conflict, we're going to move the Fight Gone Bad fundraiser from the 26th to the 19th.  The blame is all mine, so again, sorry to do this especially this late in the game. 

Even though the workout will be early, the fundraising can continue until the 26th.  I'll take a bunch of pictures so you can show your friends and say 'See how hard I worked??  Now support the fundraiser!!'. 

As planned, we will have food and a little party after the workout.  If anyone can bring something, please sound off in comments. 

Thanks!

Rob

WOD 9.9.2009

Strength

3 sets of max effort L-Sit holds.  If you can't do a full L-Sit, practice with legs balled up or with one leg extended (alternating)

Metcon

For time, 9 rounds of

9 Box Jumps (20"/16")

9 Double Unders

9 Deadlifts (135/95)

WOD 9.8.2009

Strength

3 sets of max strict pullups.  If you can't do strict pullups, find a partner and have them help you over the bar.  Finish each set with 3-5 'negatives'.

Metcon

AMRAP 10 mins

5 goblet squats

10 pushups

20 mountain climbers

WOD 9.7.2009

Strength

Push Jerk 3-3-3 reps

Metcon

Team Workout: As many med ball catches in 15 minutes. Partners stand about 15 feet apart, tossing medball back and forth. Each successful catch is one point. Every three minutes, teams buy in with 10 squat thrusts per partner.

WOD 9.6.2009

Strength: 3x3 Hang Power Cleans

Metcon: 7  250 m Sprints

Rest as needed between efforts (shoot for about 3 min rest each time).

Post loads/times to comments.

Love It!

Logan and Caitlin rockin' the L-Sit.  It's much harder than it looks!

WOD 9.5.2009

'Jason'

100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

'Jason' will be the firebreather scaling for this workout.  Those without a Muscle-Up can do Bar Muscle-Ups, Jumping Muscle-Ups, or sub a 2/1 Pullup & Dip combo for each MU (that is, 10 pullups and 10 dips for the 5 muscle-ups).  Scale squats as needed.  KEEP MOVING!

This workout is in honor of Jason Dale Lewis, who died in Iraq after an IED exploded under his vehicle. 

WOD 9.4.2009

Strength: Bench Press 3x3

Metcon: 3 rds for time of:

15 Box Jumps 30 in.

30 Knees to Elbows

Post loads/times to comments.

Labor Day

We'll be running just one session on Labor Day (Monday, September 7th) at 10am.  Tell your friends!! 

WOD 9.3.09

Strength: Overhead Squat 3x3 max load across

Metcon: 3 rds for time

30 medball cleans (20#)

50 ft walking lunge with 45# plate overhead

Post times to comments

Interview with Mary

Here's a little interview I did with Mary.  She tells a little of her personal story and offers a lot of good advice about success in CrossFit.  LEGIT!

How You Like Me Now?

Congratulations to Danielle Blaso (Dani Pants) for getting her first Kipping Pullup tonight.  Once she had one, she stuck around and got about 10 more too!  Awesome work..

WOD 9.2.2009

Strength: Hang Power Snatch 1-1-1-1

Metcon: 10-9-8-7-6-5-4-3-2-1 reps of:

Deadlift (225/135) *Firebreathers* (275/185)

Jumping Lunges

Post loads/times to comments.