CrossFit Delaware Valley

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

Gluten Free Diets

Aimee submitted this cool article regarding Gluten-Free diets..   More info to support our position regarding wheat-based products for the diet - they're bad news!  Check it out and post to comments!

WOD 10.21.2009

"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.

'Yack in the Box' at CrossFit KOP

Guys,

it looks like many of our athletes have decided to go to CrossFit KOP for their Grand Opening party/workout on Saturday.  So, we're not going to hold any classes at our box and we encourage everyone to attend what should be a great event!

Please see the attached flyer for more information.  Also, feel free to use the comments board for arranging rides, etc. 

Thanks!

Rob

Download GrandOpeningFlyer-3

WOD 10.20.2009

Weighted dips: 3-3-3 reps

Metcon: 3 rounds for time: 30 squat snatches (75/45), 30 WBs

note: cutoff is 17 minutes, scale reps appropriately

Zach

Photo courtesy of Texas Tommy

WOD 10.19.2009

Clean 1-1-1-1-1 reps

Metcon: "Diane"

21-15-9 reps for time of:

225 lb Deadlifts

Handstand push-ups

Post loads and times to comments.

WOD 10.18.2009

Strength: Back Squat 3-3-3 reps

Metcon: Row 1000m, 20 DB push-jerks, run 800m, 20DB push-jerks

Post loads and times to comments.

WOD 10.17.2009

Strength: 3x3 Deadlift

Metcon: "The Grand Finale!"

5 Rounds of:

30 second max Thrusters (try to go moderately heavy on these)

30 second rest

30 second max Burpees

30 second rest

30 second max side jumps

30 second rest

Post loads/total reps to comments.

WOD 9.16.2009

"Texas Tommy"

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

Overhead Squat (95/65)

KB Swings (53/35)

Pull Ups

Sit Ups

*Firebreathers use 115/85 for squats and GHD situps

Post times to comments.

WOD 10.15.2009

Strength: Weighted Pull Ups 3x3 (If unable to do weighted pull ups do max sets)

Metcon: "Run It Off"

4 rounds for time:

7 Push Jerks

250 m. Run

Go heavy, run fast!!

Post loads/times to comments.

WOD 10.14.2009

Strength: 3 max L sit holds

Metcon: "Pain"

3 Rounds of:

1 min. Max wall balls (20/14)

1 min. Max Mountain Climbers

1 min. Max Double Unders/Tuck Jumps

Rest 30 seconds

Treat this WOD like fight gone bad. Move from one exercise to the other and rest 30 seconds after you have completed 1 min of each exercise.

Post Reps to comments.

WOD 10.13.2009

Strength: 3x5 Front Squats

Metcon: "Suckfest"

Do 8 intervals of tabata pushups. After your last interval of tabata pushups rest 10 seconds and then complete a 650 m. run for time.

Post tabata score and run time to comments.

WOD 10.12.2009

Strength: 3x3 Press

Metcon: "The Big DelVal Destroyer"

AMRAP in 12 min of

3 Deadlifts (275/185)

6 Pull Ups

9 Box Jumps 30 in

*Firebreathers use 315/225 on deadlifts and 30# weighted pull ups.

Post loads/times to comments.

WOD 10.11.2009

"Eva's Crazy Sister"

5 Rounds for time of:

800 m. Run

30 Power Cleans  (115/85)

30 Vertical Jumps

Post times to comments.

WOD 10.10.2009

REMEMBER - 9AM WORKOUT TODAY

Strength

Max Strict Pullups - 3 sets (Firebreathers go for max reps one-arm pullups.  Opposite hand may grab wrist of 'pulling' hand for support.  Remember to switch sides!)

Metcon

Team Workout

4 members on a team.  One person acts as the 'rabbit' and runs a shuttle while the other three go for max reps at box jump and pushup stations (the fourth is a rest station).  15 minutes AMRAP

WOD 10.9.2009

Strength

Back Squat 3x5

Metcon

Seven rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Burpees

WOD 10.8.2009

Strength

Weighted Dips

Do as many weighted dips as possible.  Then, jettison the DB and (staying on the bar) do as many unweighted as possible.  3 sets.  Make Brian go last since each of his sets will take approximately 25 minutes.  :)

Metcon

500 Double Unders for time

WOD 10.7.2009

Strength

Heaving Snatch Balance - 3x3

Metcon

10,9,8...1  KB Swings

1,2,3...10  Handstand Pushups

Congratulations!

Zach and Stacey are getting married!! 

 

WOD 10.6.2009

'Team Murph'

Teams of two must complete the following:

1 Mile Run

100 Pullups

200 Pushups

300 Squats

1 Mile Run

Both partners may run at the same time.  However, both people need to be in before starting the bodyweight exercises.  The BW stuff can be broken up anyhow/anyway but one person must rest while the other works.  The workout is over when the final mile is complete and both partners are back at the gym. 

WOD 10.5.2009

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

3 attempts at each lift.  Post total to comments.

WOD 10.4.2009

First 20 mins - practice your Clean and Jerks. 

Metcon:

In teams of three, amass as many reps as possible across these three exercises in 20 minutes:

Pullups

Rower (calories)

Squat Thrusts

The winning team will have the most total reps.  

TOMORROW:  CrossFit Total

CF KOP Affiliate Challenge

Guys,

Here's an email I received from Aimee Lyons over at CrossFit KOP.  She's hosting another Affiliate Challenge and wants to get an idea who can make it. 

If you're interested, please indicate so in comments no later than Tuesday afternoon and I'll get back to her with the tally. 

Thanks!

Greetings friends and fellow CrossFitters! 

 

We wanted to share some outstanding news with everyone and tell you that CrossFit KoP has settled into our new home at 200 DeKalb Street in Bridgeport, PA.  It has been an exciting year and in addition to the growth of the gym, we have witnessed the growth, both mentally and physically, of everyone that has stepped foot into the Box. 

 

The new Box boasts a variety of new equipment and an impressive 8000 square feet making us one of the largest boxes on the East Coast.  So thank you and pat yourself on the back…this would not be possible without each of you.  In this space, we will offer more classes that are more convenient with your schedule and you will have the opportunity to train with two of our newest coaches with several more coaches on the way. 

 

To show our appreciation, CrossFit KoP will be hosting a Grand Opening Party/Open House on Saturday October 24^th from 9am-5pm.  In addition to the Party and Open House, we will be hosting an affiliate challenge, called the “Yack in the Box” Games—Heats will run from 9AM-12PM, the WOD’s will be scalable for athletes of all skill levels.  The cost to compete in the games is $10 per athlete.  This is an opportunity for you to work out with local affiliates and more importantly share CrossFit with your family and friends so they too can experience the successes that CrossFit brings to your life.  Even if you are not working out, we encourage you to please stop by for the food, drink, games, and socializing that has become a tradition at all CrossFit KoP functions. 

 

In order to plan the next few steps of the event we will need the following pre-registration information from each affiliate or athlete by October 10th:

 

Are you interested?

YES or NO

 

If you are an Affiliate, how many participants will you be bringing?

Provide a head count of athletes competing

 

Will you be joining us for the Grand Opening Party at 1:00PM?

YES or NO

 

Once we receive the information we will then provide the WOD’s and standards of movement for the “Yack in the Box” Games.  If you do not reply we will leave you off further correspondence regarding our event details.

 

If I have left anyone off this list, feel free to forward to friends and local affiliates!

 

Best,

Aimee Lyons

WOD 10.3.09

Strength: Turkish Getups 3x2 max loads

Metcon: 21,15,9

Knees to elbows

Wall balls 20/14#

Sit ups

I shall call this WOD "Danny Boy" after our strapping young trainer!

Post loads and times to comments. 

WOD 10.2.09

5 rds for time

400 m run

15 Power snatches

15 Ring dips

Post times to comments.

Allergy Medicine and CrossFit

Check out this cool article from CrossFit BWI regarding seasonal allergy meds and CrossFit. 

So I started CrossFitting and Zoning about four months ago and things were going great. I dropped almost 30 pounds, was blowing away PRs every week, and having a great time. I developed the will-power to go two weeks at a time on the Zone (almost paleo) without a cheat. Then my seasonal allergies kicked in. Due to a nice mix-up with my health insurance, the two drugs I knew would help me would have cost me almost $250 a month.

Needless to say I went with an OTC option... specifically Zyrtec (cetirizine)...

READ MORE