CrossFit Delaware Valley

WOD 12.1.2009

Run/Row 250m

40 Burpees

Run/Row 500m

30 Burpees

Run/Row 750m

20 Burpees

Run/Row 1000m

10 Burpees

Lumberjack 20 - This Saturday

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others. Four of the slain soldiers and 11 of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.  To honor these soldiers, CrossFit HQ is creating a Hero WOD, and on Dec. 5, one month after the murderous rampage, fellow Fort Hood affiliate Centurion CrossFit Fort Hood will host the Fort Hood Massacre Memorial WOD in an effort to raise money for those affected by this tragedy.

The Lumberjacks will deploy to Afghanistan in January in defense of this great nation and the freedoms we all enjoy. We would like for their parting memory to be one of hope and inspiration and not of the horrific carnage that has so tragically befallen them. Please join us on Dec. 5 by participating in the FHM Memorial WOD at CrossFit Delaware Valley and by raising money to help the victims of the shooting.

More information can be found here. 

WOD December 5th

Lumberjack 20

20 Deadlifts (275lbs) /Run 400m

20 KB swings (2pood) /Run 400m

20 Overhead Squats (115lbs) /Run 400m

20 Burpees /Run 400m

20 Pullups (Chest to Bar) /Run 400m

20 Box jumps (24") /Run 400m

20 DB Squat Cleans (45lbs each) /Run 400m

WOD 11.30.2009

Strength

Back Squat 5x5

Metcon

Tabata Pullups

WOD 11.29.2009

Strength

Bar Dips  3,3,2,2,2

Metcon

AMRAP 12 Mins

95/65lb Push Press x 7

95/65lb SHDP x 7

WOD 11.28.09

Strength: Overhead squat 3x3   

Metcon: "Isabel"

30 reps of 135# snatches for time

Post times to comments.

WOD 11.27.09 Class at 10 am

Because of the Holiday we are running class at 10am for those of you that have off (u all stink!) and I am running an open gym at 5pm for those who have to work.  Come and work off that turkey, stuffing, and pumpkin pie!! 

TEAM CINDY

AMRAP in 20 minutes team of 4 performing Cindy

5 pullups

10 pushups

15 squats

Three people are doing the reps of the three movements and one person rests, switch to the next station when everyone completes their reps. 

Post rounds to the comments

Happy Thanksgiving!

Enjoy your time with family and friends!

WOD 11.25.09

Warm-up: 50 double-unders or attempts. 

    "Michael"

3 rds for time

800 m run

50 sit ups

50 back extensions

Post times to comments.

Holidays are coming!!

So the Holiday season is quickly approaching.  This time of year is great for social events that involves catching up with friends and family but also includes tempting food that is difficult to avoid. "Let's face it: Not indulging over the holidays is like not splurging on that after Thanksgiving two for one shoe sale. But as we all know (because we've all been there), at some point guilt sets in and we start rationalizing all the red flags. I only had three cocktails (but we neglect to mention that they were served in German beer mugs) or I only tasted the desert (but you cleaned your date's plate as well). Sound familiar?  Now is really not the time to start dieting or monitoring the scale like a private eye. But, you can mind your Ps and Qs (portions and quantities), and savor the foods you crave rather than resorting to elastic waste band pants with utter disgust". These 10 tips will help you keep the scale in check without deprivation during the holiday party hopping."  To read more please go to the link below to view the article that discusses "10 tips for guilt-free holiday eating".  So utilize this information and get your butt in the box!

Link

Night out on the town!

 

What do you think these characters are thinking? Please post to comments.

WOD 11.24.09

Warm up: 500 m row for time

Strength: Push Jerk 1,1,1,1

Metcon: 4 rds for time

15 ring dips

15 knees to elbows

Post loads and times to comments.

WOD 11.23.09

Strength: 3 efforts of jumping for height.  Stack the weights on the boxes, don't think, and jump hard!

Metcon: 21-15-9

Medball cleans (20/14)

24 in box jumps

Post jumping heights and times to comments.

WOD 11.22.09

Strength: 3 max handstand holds.  Firebreathers hold with no support of the wall. (Dan, I thought this would be a great activity after your 21st celebration!)

Metcon: 3 rds for time

Run 400 m

21 Front Squats 95/65

12 L pull ups

Post your times to comments. 

Happy Birthday, Dan!

Our young buck can now buy beer without a fake ID!!  Happy Birthday, Dan! 

We're going to take Dan out tomorrow night (Saturday) for some drinks and BOWLING downtown.  Festivities start at 9pm.  If' you can make it, shoot me an email for the details. 

WOD 11.21.2009

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

WOD 11.20.2009

Strength: Hang clean and jerk 1-1-1-1-1 reps

Metcon: 7 rounds for time of:

Bear crawl, length of floor up and back

15 KB swings

Paleo and Calcium

 VS

Ever ask yourself: "how do i maintain enough calcium for bone and blood supply on a paleo diet that doesn't include dairy?" Well, it all comes back to the acid/alkaline balance of our diets. Each food we eat creates either a net acid or net akaline load in our system. The typical Western diet puts a net acid load on our system, which our bodies endeavor to balance with alkalines stored internally, namely bone calcium, leading to problems like osteoperosis. By balancing our acid intakes with plenty of alkaline vegetables in a Paleo diet, we can avoid the acidic leaching of bone mineral and maintain optimal bone and blood mineral levels.

Also, since dairy can be a gut irritant, there is evidence to suggest that we may not be absorbing the higher quantities of calcium in dairy as well as we absorb the relatively lower quantities in vegetable and seafood sources. See below for reading on this topic.

http://robbwolf.com/?p=454

http://www.thepaleodiet.com/faqs/#Calcium

Sources of calcium:

http://dietary-supplements.info.nih.gov/factsheets/calcium.asp

WOD 11.19.2009

Strength: Deadlift 1-1-1-1 reps

Metcon: "Rocky Mt. Regional Qualifiers Workout 2:"

3 rounds for time of:

10 chest to bar pull-ups

10 165lb front squats

10 burpees

Post loads and times to comments.

Jill Kroos- Eating like a cavewoman

You might have noticed Jill blowing by you in a workout recently. Here's an email she sent me about her recent switch to a Paleo diet.

I changed my way of eating in early August to a lower carb paleo diet. I cut grains, dairy and sugar completely and made a diet composed mainly of animal protein, vegetables and fat with the occasional fruit. To be completely honest, the first two weeks sucked HARD. My times were bad, I wasn't lifting as much weight as usual and I could only string together about 3 or 4 pullups on the green band. My moods were off and I was no fun to be around. Then one day, it just clicked. I woke up in a better mood after the first restul sleep in quite a while. I finished the WOD first and I did it as prescribed. Since then, it felt like I hit a PR every time I stepped up to the bar. In the Crossfit Total, my back squat went from 125 to 175, deadlift from 220 to 270, and shoulder press from 60 to 70. I can now string together a few pullups on the blue band and can move faster during metcons. I went from not being able to complete a 400m run to running a mile. These improvements have also helped in maintaining a more focused ISAL. It's easier to see what exactly needs improvement as far as form and where my strength is failing instead of a general feeling of sucking at everything. I've also included a multivitamin, fish oil supplement and post WOD whey isolate. Outside of the gym, my quality of sleep has improved as well as my energy throughout the day. From an aesthetic perspective, my skin has gotten better, I don't feel gross after eating lunch and got rid of a lot of problems that turned out to be related to gluten aversion like sore throats and digestive issues. According to blood work results, all of my numbers are excellent. It also took a long time, but I think I'm starting to see changes in body comp and fat loss. 

Click here for Jill's blog tracking her food and WOD progress.

WOD 11.18.2009

Strength: Press 3-3-3

Met Con: "Smoked"

For time:

10 Box Jumps (30 in)

10 Sumo deadlift high pulls(Go heavy)

10 Box Jumps

10 SDHP

10 Box Jumps

10 SDHP

Run 400 meters

Post loads/times to comments.

Vitamin D supplementation

Here's a great article on Vitamin D. Many of us are deficient in this often overlooked "sunshine vitamin," especially during the winter. Deficiency inhibits optimal recovery and immune system function. There are two ways to get adequate levels: by spending adequate time in the sunshine (actual time depends on your skin tone), or by supplementation with a vitamin D-3 supplement (Cholecalciferol). Most people would be best off with 5000 IU perpetually or with 10000 IU for about a month, scaled back to 5000 IU, depending on initial deficiency. Deficiency can be measured via simple blood test. Just so you know I'm not hawking useless supplements, I only spend money on stuff that I see to be essential. Vitamin D has now been added to my short list of dietary supplements that I take: post workout whey isolate, Centrum multivitamin, and fish oil.

WOD 11.17.2009

Strength: Back Squat 5-5-5 reps

Metcon: "Annie:" 50-40-30-20-10 reps of double unders and situps

WOD 11.16.2009

As many rounds as possible in 20 minutes of:

5 Burpees

10 Push Jerks (95/65)

15 Pullups

Post rounds completed and weights used to comments.

Rip Quotes

Rip has recently notified the Crossfit community that as of January 1, 2010, he will no longer be running Crossfit Basic Barbell Cert. His cert will be replaced with the Starting Strength Certification. I hope to get out to TX sometime to add this certification to my education. In the meantime I enjoy this website: Coach Rip Quotes.

WOD 11.15.2009

Technique work: Muscle snatch for light weight 5-5-5 reps

Strength: Snatch Balance 1-1-1-1-1 reps

Metcon: 3 rounds: Run 250 meters, 12 power snatches (115/85 lbs)           

WOD 11.14.2009

Strength: Front Squat 3-3-3-3 Reps (If your legs are trashed from Tuesday's WOD then cut back your weight by about half and work on form/technique.)

Met Con: "The Killa"

Max rep hang power cleans in 3 min (135/95)

Max rep handstand push ups in 3 min

Max rep hang power cleans in 2 min

Max rep hspu in 2 min

Max rep hang power cleans in 1 min

Max rep hspu in 1 min

Post times/loads to comments.

WOD 11.13.2009

Strength: 5-5-5 Weighted Dips (or 3 max sets)

Met Con: "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 the deadlifts and do Chest to bar/or 30# weighted pull ups.

**Compare to 10.12.2009

Post loads/times to comments.

WOD 11.12.2009

Strength: 1-1-1-1 Snatch (If you have trouble with this movement then go light and work on form/technique for 15-20 minutes.)

Met Con: 7 rounds of:

250 m. Sprints

Rest as needed.

Go hard on the runs and try to stay consistent!

Post times/loads to comments.

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