WOD 6.21.2009
Run 400m X 4
Rest as needed in between efforts
Post times to comments.
Weekly Calendar
CrossFit Journal
Athlete Profiles
CFDV WOD Archive
2009 Keystone Affiliate Challenge
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
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
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.
"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.
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
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
Post time to comments.
“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 2nd 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 2nd 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
973.885.8728
Download FallenHeroesFundFinal
WOD 6.1.2009
Thruster 1-1-1-1-1-1-1 reps
Post loads to comments.
Lizann, an extremely dedicated, hard-working CrossFitter.
How about some humor in your day. Visit HERE for a good laugh!
Please caption...
...this picture. Have fun!
WOD 5.30.2009
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
WOD 5.29.2009
The 0530 WOD is at the Box!!! We'll be doing something with Burpees and Plyoboxes. Check back for updates concerning the evening WOD.
PM WOD also at the Box. Good chance of inclement weather will allow us to use the new rower.
Row 2K
Post time to comments.
"Performance is directly correlated with intensity. Intensity is directly correlated with discomfort." -Greg Glassman
WOD 5.27.2009
For time:
50 double unders
Dumbbell squat cleans, 20 reps
40 double unders
Dumbbell squat cleans, 15 reps
30 double unders
Dumbbell squat cleans, 10 reps
20 double unders
Dumbbell squat cleans, 5 reps
Men's weight is 45lbs, women's weight is 30lbs.
"I will prepare and some day my chance will come." -Abraham Lincoln
WOD 5.26.2009
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
WOD 5.25.2009
"Twins" Two rounds, of each couplet, for time of: 115 pound Thruster, 20 reps Post time to comments. Definition of Hell: "The last day you have on earth, the person you became will meet the person you could have become." -Unknown
750 meter Row
20 Handstand Push-ups
20 L-Pull-ups
WOD 5.24.2009
Four rounds for time of:
Run 400 meters
50 Squats
Post time to comments.
WOD 5.23.2009
Snatch 3-3-2-2-2-1-1-1-1 reps
Post loads to comments
WOD 5.22.2009
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Post time to comments.
"Those who danced were thought to be quite insane by those who could not hear the music." -Angela Monet
Holiday Weekend Schedule Changes
Guys,
Here is the workout schedule for this weekend:
Saturday - 10:00 w/ Zach
Sunday - 10:00 w/ Dan (17:00 is cancelled)
Monday - 10:00 w/ Bill (05:30 and 18:00 are cancelled)
Hope to see you at the gym!!
Rob
WOD 5.21.2009
Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps
Sam's Next Fight...
... will be at the Trump Marina on June 6th, starting at 9pm. Sam will be bringing tickets ($50) and tshirts ($10) to the gym for sale. All proceeds from the fight will go to the MS 150 Bike Ride and Autism Speaks charities.
This is Sam's professional debut and he needs our support! Let's get a BIG crew to go down to AC for the night. Last time was unbelievably fun and this time should be no different. See you there!
More info on the fight can be found here.
O-Lifting Cert
The CrossFit O-Lifting Cert should be listed on the main site within the next few weeks, and we expect it to sell out very quickly. If you have any intention on coming, please use the link on the right and put down your deposit. This will be a great two days and will feature one of the best minds in the sport, Mike Burgener. EMail us if you have any questions. Attendance will be capped at 35 and the last time I checked (about a month ago), 9 people had already confirmed attendance.
WOD 5.20.2009
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
"The purpose of life is not to be happy. It is to be useful, to be honorable, to be compassionate, to have it make some difference that you have lived and lived well." -Ralph Waldo Emerson
WOD 5.19.2009
TEAM WORKOUT!
Teams of two. One partner moves while the other rests. Task is 10 wallballs (20#/14#) and 10 pullups. Once the first person is done, the second person goes. Rinse, repeat. Only one person may be working at a time. Ten total rounds (100 wallballs and 100 pullups, per person). Best team score wins.
WOD 5.18.2009
Five rounds for time of: Post time to comments.
30 Glute-ham sit-ups
25 Back extensions
WOD 5.17.2009
"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
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