... that they would be willing to bring to the gym? We're thinking of having a 'Zone Cook Out' one night soon where we grill up a bunch of food and prepare everyone a measured out Zone meal (or two). We would need a charcoal grill, some utensils, bowls, and food. Post in comments if you've got a grill and you'd be willing to bring it to the gym for an after-class cookout. Tentative target date is next Monday night.
Thanks!
Guys,
Here are some great pictures from last weekend's Level 1 cert in Brooklyn. Yours truly is in a few of them, as well as some other familiar faces from around the CrossFit community. Enjoy!
Rob
'isabel'
30 snatches for time (135m/95w)
Post load and time to comments. Here's a little video on the Burgener Warmup, which will help your snatch technique.
Burgener Warm-up and Skill Transfer from Leonid S. on Vimeo.
CrossFit Delaware Valley will host another Elements Seminar this Saturday at 10am. This is a 5-hour class designed to teach beginners the basics movements of CrossFit in a simple, easy-to-understand format. Class will be broken down into lecture and practical segments, and we conclude with a scalable workout.
Cost is $100 and the registration link is here. Any questions, please email us!!
30 Muscle-ups for time Post time to comments. If you cannot do the muscle-ups do 120 pull-ups and 120 dips. Glute / Ham Developer: Get on it! I like weights. You know where you stand with them. Well, sometimes you're lying under them, trying not to let them crush you, but you see, you KNOW they'd crush you if they could. There's honesty. -T. Campbell and Gisele Lagace
Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
Post time to comments.
Come in and see Coach Dan for our first Sunday WOD!
Four rounds for time of:
Bill's bum leg will not prevent him from teaching class on Friday morning, so come on down! 5:30 sharp.
Lizann and Bob
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
By Bill Tirado and Zach Frankhouser
Have you ever considered how much time and effort is lost moving from one exercise to another during mixed modality WODs? Do you want to lessen the amount of time it takes to begin that next movement? Do you want to finish your WODs faster? If your answer is yes, then we have some methods and techniques that may assist you. None of them are mind blowing, revolutionary, wheel inventing notions, but rather are some simple and obvious actions you can take before and during a workout to compress the time moving from one station to the next and actually performing movements. First on the list is to understand the complexity of the WOD you’re about to engage in. Something like "Fran" (thrusters and pull-ups), may appear simple on paper, but how much have you thought about outside of time, reps, and load? How about strategies for transitioning? For example, to cut down on transition time, an athlete may set up his barbell facing away from the pull-up cage. Once the athlete has completed the thrusters, he or she can simply step backwards into the cage to grab the pull-up bar versus stepping over the bar, which decreases time and risks tripping. Durning "Cindy," instead of walking 10ft away from a pull-up bar to execute the push-ups and squats, drop from the bar right to the floor and then back to standing for squats. When setting up "Fight Gone Bad" ask what set-up saves the most transition time: a circle, a half circle, a straight line, opposing stations? Remember to use all patterns of movement (forward, backward, lateral, and diagonal) to facilitate ease of movement between exercises. Once you’ve dissected the WOD and determined how you want to execute, move to and from each exercise, and identified your space, the next step is checking your equipment. This may seem like a no-brainer, but consider the consequences for failing to correctly secure weight to a barbell, load the incorrect weight, grab a nearly broken jump rope, or jump onto a slippery plyobox. Not only is your WOD time in jeopardy, but more importantly, your safety and the safety of others is at risk. Equipment check is best compared to the proven wood-working axiom: measure twice, cut once. It takes a little more time up front, but it will pay dividends in the form of better times. How to compress the amount of time actually doing the exercises? Most mixed modality WODs are programmed to target different muscle functions, which maximizes power output. It is important to note that some WODs target same the same muscle groups doing different functions, thus making the transition to another exercise harder. Let’s use "Diane" as an example of the former: 21-15-9 of 225lbs deadlift and handstand push-ups (HSPUs), two completely different exercises, achieving different functions: lifting a load off the floor, and moving the head to the floor and the arms back to extension. No doubt the 225lbs deadlifts will leave you breathing hard, with burning legs, forearms, and lower back, but it is important to remember that your HSPU muscle groups and their functions have not been affected. You’ve set up the barbell just a few feet from the wall to cut down on the movement time. You’re breathing hard, but are you tired? To compress your WOD time your best bet is to jump right into the HSPUs. Not only will this compress the transition time, it’ll build your confidence and understanding that just because your lower back and legs are tired, doesn’t mean your HSPU range of motion is affected. The reverse method is used when moving back to the deadlifts. The HSPU has taken a toll on your upper body, but your legs and lower back have recovered. Get right to it and start pulling for reps, wasting no time moving back to the deadlift. What happens if you simply cannot do all of your reps in a single set due to the fact that your muscles fail? The intensity of Crossfit tells you to go as hard as you can until you can’t do another rep, and then go again, but it is better to dial that mentality back a little in light of an entire workout. In the "Diane" example above, if you are on rep 9 of your handstand pushups, and you can tell that rep 10 is going to be a 5 second grinding fight that will end with you collapsing as soon as you finish the rep, complete rep 9 and stop. This will keep your muscles fresher over the course of the workout, and push back the point of failure. If you are not grinding out reps and failing, you will be moving through the workout faster, doing more work in less time. What if respiratory fatigue and not localized muscle fatigue is slowing you down? (you are gassed, but your muscles are not burning)? Utilize active rest to recover. In the Crossfit Journal article "Good Housekeeping Matters," Crossfit legend Greg Amundson writes about active rest. Active rest has a different definition and use in certain fitness forums, for our purpose and use; it’s slowing down movements to recover while maintaining a high power output. Think of it like a cadence. Say in the "Diane" example above, you start doing your first set deadlifts at a pace of 1 rep every 1.5 seconds. By the round of 15 reps, you are gassing. Slow to a 1 rep every 3 seconds pace, in which you hold the bar at the top of the movement and breathe, or you pause at the bottom of the movement with the bar on the floor to breathe. While you slow your pace, don’t let go of the bar and focus on controlling your breathing. Incorporating these methods and techniques before and during a workout will favor decreasing time to completion, rounds during an AMRAP, and counted reps during a WOD scored for reps, ultimately increasing your fitness level by ratcheting up the power output. Pursue of elite fitness by working harder and smarter. For further information, read The Crossfit Journal: "Good Housekeeping Matters" by Greg Amundson Sound off on more WOD compression strategies.
Run 5k
Post time to comments.
We will meet at the Ridley High School Track to run this workout.
Here is the address.
901 Morton Ave
Folsom, PA 19033
Brian Potts came to us a few months ago looking for helping with his Army Airborne PT test. In particular, Brian was struggling with the running portion. Here's a quick note from Brian:
'Hey Rob,
PT test today.. Total score - 247 out of 300!! 85 Pushups, 50 Situps and a 16:34 2-mile run. See ya Monday. CROSSFIT ROCKS!
Brian'
Crossfit.. Making our soldiers stronger every day!
Run 5K
Walking lunge 100 ft. Post time to comments.
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
Let's give a warm welcome to Dan D'Egidio, our newest trainer here at CFDV. Dan began his CrossFit journey with us about a year ago and has been a stalwart in the gym ever since. He is sure to bring a lot of real training experience as well as constant good vibes and positive encouragement. Welcome aboard, Dan!
Dan will be filling in our morning schedule with Tuesday and Thursday sessions at 0530. He will also be starting a Sunday class, tentatively scheduled for 1700. Please watch the calendar for the confirmed schedule.
Hang power clean and jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
Dan D'amico is ordering gymnastic hand guards for those interested. If you have a history of tearing, this is a worthwhile $10 investment for those WODs with 100 or more pullups. Post to comments if you want a pair and you haven't yet spoken to Dan.
"Nancy" Five rounds for time of: Post time to comments.
400 meter run
95 pound Overhead squat, 15 reps
Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents
Post time to comments.
We will be doing some snatch work tonight before the WOD. Show up and get more athletic instantly!
Guys,
From now on, try not to park in front of the garage doors of the other businesses in the yard. The guys down at Personal Touch have had a bit of trouble getting cars in and out and have asked us to keep their door clear. Feel free to park ACROSS from the box, right next to the white house.
Thanks!
Rob
Five rounds for time of: Post time to comments. Dancing: Reality TV Sparks the Latest Fitness Craze "Success is the sum of small efforts, repeated day in and day out." -Robert Collier
30 Glute-ham sit-ups
25 Back extensions
Here's a quick update from newcomer Andy, who just finished week three at our gym:
"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.
Have you seen these people? If so, please return them to the gym. Use whatever means necessary.. :)
"Fight Gone Bad!" Three rounds of: In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Add your points and post them to comments. Sam and Charlie Adversity is like a strong wind. It tears away from us all but the things that cannot be torn, so that we see ourselves as we really are. ~Arthur Golden
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)
10 rounds for time of:
10 Pull-ups
10 Ring dips
Post time to comments.
On Tuesday, March 10, I ran a 5K in Converse Chuck Taylor All Stars. It hurt. When I coach on a heavy strength day, I always tell people to take off their shoes. Footwear or lack thereof is a valuable tool for optimizing workout performance. There is ideal footwear for heavy slowlift days, heavy olympic lifting days, running days, and mixed modal metcons.
Let's start with a little physics, specifically Newton's third law of motion: "for every action there is an equal and opposite reaction." When you stand on the ground, you push down on the ground and the ground pushes back on you. When you are working out, you want to get back as much of that energy as possible, which brings us to physics point number 2: harder materials transfer energy better than softer materials. When you are standing on the hard ground in barefeet, there is no little to no buffer for the transfer of energy. Soft surfaces and cushioned shoes dissipate this energy. In some cases, such as running, jumping, and olympic lifting, a little dissipation is a good thing, as your foot needs protection from the violent forces you are applying. In many cases, dissipation is not a good thing, since you need every watt of energy back. Footwear obviously serves to protect the skin and musculoskeletal structure of the foot, and it may also helps facilitate certain movements by improving or compensating for flexibility or movement problems. Somewhere along the line, the industry has gone way overboard with the protection idea to the point that our feet are actually atropyhing and losing some of their function. Think of it like our feet are sitting around on cushy pillows all day, getting soft and weak. Footwear must balance the need to protect feet and improve function.
Training and living barefoot have their benefits, though few people in industrial nations have realized them. Crossfit and the lifestyle it promotes is in many ways elemental, going back to the old school way of training (functional movements) and eating (paleo diet). This train of thought might also imply an endorsement for elemental footwear, ie no footwear. In his New York Magazine article : "You Walk Wrong," Adam Sternbergh lays out how shoes have weakened our feet and altered the way we walk and run. Your feet are much like your hands in that they are full of nerve endings that send the brain information about the environment, and tell your brain how to interact with it. If you have a big buffer between your feet and your environment, you overcompensate to get sensory feedback. It has been shown that the more cushioning you have in your shoe, the harder you pound the ground when you walk and run, leading to great stress on your muscles and joints.In barefeet, instead of taking big strides and heel striking hard when we walk, we take shorter strides and the heel contacts the ground softer with a bent knee. See this comparison from Sternbergh's article:
When we speed up from walking to running in barefeet, we take even shorter strides by landing on the ball of our foot, popping the foot back up again, and letting our momentum carry us forward. Barefoot running technique is the basis of the POSE method.
Now let's take a look at our footwear options for Crossfit. Most expensive are olympic lifting shoes. Available from manufacturers like Adidas and Do-Win, these shoes have a hard, raised sole made of wood or plastic. Straps run across the width of the top of the shoe to secure the foot against lateral movement.
Next on the menu are typical running or crosstraining shoes. These shoes are the most common shoes seen in the gym, made by Nike, Adidas, New Balance, etc. Running and crosstraining shoes typically have a slightly raised heel with lots of cushioning via a patented and overmarketed technology.
Vibram Five fingers are a relatively new "close to barefoot" option. Think of a five-toed sock with a rubber coating on the bottom, and you're most of the way there. Unless otherwise noted, when I refer to barefoot in this article, these uber-socks are grouped in with the term "barefoot." The main difference between these socks and a true barefoot is a slight muting of the sensory feedback from nerve endings due to the rubber sole.
Converse Chuck Taylor All-Stars have been a staple footwear for many communities since 1918 when Chuck Taylor put on his first pair. Basketball players, punk rockers, and now Crossfitters have bought into the classic, minimalist sneaker. These shoes are characterized by their hard, flat rubber sole and canvas upper.
The final option is provided by good old mother nature. Barefoot allows your feet to roam free and get dirty.
All of these options are legitimate for different kinds of workouts. So what would one pick for a running workout such as a 5K or 4 800m repeats? It depends on your ability to run correctly using the POSE method. The POSE method, as taught by CF Endurance Coach Brian MacKenzie, safely uses muscle elasticity to keep the runner in the air and off the ground as long as possible. Traditional running shoes promote incorrect running technique by cushioning the heel. A heel cushion allows for heel strike, full foot follow-through, and finally a push off, keeping the athlete on the ground. If you take away the cushioned heel, an athlete starts to run more correctly by striking on the ball of the foot and popping up quickly. Though this method is instinctive in the absence of a cushioned heel, running is a skill, and fatigue can make old habits rear their head; an athlete will regress back to heel striking unless they have learned the POSE technique well. If you have no POSE experience, stick to your traditional cushy shoes. It is better to heel strike in a cushioned heel than with no heel. If you are somewhat confident in your POSE ability, or a are willing to take some punishment trying to learn not to heel strike, you might choose to wear Chucks. If you run POSE well, you might wear the Vibram Five Fingers.
What about a slow lift (squats, press, or deadlift) strength day? Again, it depends. For squats you must ask: how is my squat flexibility? Squatting in barefeet helps improve ankle flexibility by forcing you to proper depth without the assistance of the raised heel of a shoe. One can see that the angle of the ankle joint in the bottom of a squat is much sharper without shoes as opposed to with shoes. Can you comfortably and soundly squat in barefeet? If the answer is yes and you are training on a relatively clean and dry surface, you should squat in your barefeet. If the answer is no, you may benefit from the additional flexibility afforded by the raised heel of a lifting shoe. The press and deadlift can be be done in barefeet, lifting shoes, or Chucks. The deadlift and the press have none of the flexibility hang-ups that will be assisted by lifting shoes, and good old foot on floor contact is the best way to ensure stability and force transfer. Solid-soled Chucks and lifting shoes will ensure force transfer and are also acceptable options. Cushioned running shoes are the absolute worst option for the slow lifts. They have a compressible heel which dissipates force from the floor. Also, as Lon Kilgore and Mark Rippetoe point out in their article: "Weightlifting Shoes 101," you never have a chance to train subtle technique points if you are constantly training on an unstable surface. "And there is an increased chance for a balance or stability loss-induced injury while lifting heavy weights, since perfect balance cannot be assured on an imperfect surface" (Kilgore and Rippetoe).
For fast olympic lifts, where you will be jumping and landing with a loaded barbell, such as cleans, snatches, and jerks, lifting shoes or Chucks are best. Both are solid-soled shoes that transfer force well, though the wooden or synthetic heels of lifting shoes transfer force better than the hard rubber soles of the Chucks. Lifting shoes offer the added benefits of stability straps and the raised heel. When performing snatches and cleans, an athlete may benefit more from the added flexibility of a raised heel even more than in the slow squats. In the slow lifts, depth of a squat is pretty well determined, regardless of weight; the athlete is picking the bottom of the squat and standing up once they have reached that depth. In the squat clean and the squat snatch, depth is determined by weight. An athlete may have to squat deeper than normal to catch a heavy clean or snatch, and the raised heel of the lifting shoes will provide the assistance to allow the athlete to squat to those depths. Barefeet are not a good option here. Though they offer good stability and force transfer, it is easy to bruise your feet doing heavy or high-rep Olympic lifts. Since you are trying to drive yourself under the load for all of the Olympic lifts, you feet will be moving fast and hard back to the floor after jumping, which can bruise your soles. A little bit of the dulling of the sensory feedback from wearing hard soled shoes in this situation is not a bad thing, because you don't want pain from your feet keeping you from moving fast and hard in these lifts. Again, running shoes are the worst option for the reasons listed above in the slow lifts section. The stability and force transfer problems described for the slow lifts are exacerbated by the speed of the olympic lifts.
So what about your mixed-modal metabolic conditioning workouts, which blend running, slow lifts, olympic lifts, and gymnastics? One answer, Chucks. Chucks give you the best of all worlds: flat, hard, thin, grippy rubber sole, sturdy canvas upper. Good for running short distances regardless of POSE ability. Good for lifting. Not too heavy to impede gymnastics. A close second is the Vibram Five Fingers. These are tough to run in if you don't run POSE well, and you may hurt your feet doing oly-lifts, but your feet will be somewhat protected either inside or outside. Barefoot may be the way to go if you are not running, box jumping, or oly-lifting. Lifting shoes can be worn if you're not running. Cushioned running shoes are not a good option.They interfere with lifting and they are not good for running.
Post about your choice of footwear to comments. What influences your decisions when you buy shoes: cost, looks, performance, etc?
Sources/ further information: Weightlifting Shoes 101, You Walk Wrong, Running Shoe Technology, Brian Mackenzie ...[wmv][mov]
Front squat 3-3-3-3-3 reps Post loads to comments. If you train hard, you'll not only be hard, you'll be hard to beat. -Herschel Walker
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Post times for each round to comments.
Since it looks like its going to rain, we'll plan to substitute rowing 1000m, 150 double unders, or 300 jump ropes (singles) for each 800m run.
Thursday, March 26, is the last day to sign up to learn some real world self-defense strategy. Steve Wakefoose will be bringing the basics of Tony Blauer's SPEAR system to our gym this Saturday. The SPEAR is not your typical self-defense BS, instead it starts with reflexes and builds from there to keep you in the fight and alive.
To sign up, please visit our store link here. The seminar will start at 11am and will run approximately 3 hours. Bring lunch and comfortable clothing. Regular workout will be at 10am.
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
For time: Post time to comments. Sunset. Nuristan, Afghanistan. Elevation, 10,000ft
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters
The only way of finding the limits of the possible is by going beyond them into the impossible.-Arthur C. Clarke
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.
Snatch
Our next Elements Seminar will occur on April 18th. This 5-hour seminar is designed to teach the nine basic CrossFit moves and will include lecture and movement sessions. All material will be presented by certified CrossFit instructors and we will hold a scalable workout at the end of the day. This is a great opportunity to learn (or re-learn) the basic movements and to increase the efficiency, efficacy and safety of your workouts.
Our last Elements class was a huge success - read more about it here (especially the participant comments). If you'd like to sign up, please visit this page. Cost is now $100.
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Post time to comments.
I'm told we have Evan to thank for bringing attention to Tom Naughton's documentary Fat Head. The term "fat head" is based on the fact that fat is brain food and our brains are mostly made of fat. The movie is built as a rebuttal of Morgan Spurlock's Super Size Me, in which writer/director Morgan Spurlock ate at McDonalds for 30 days and gained 30 pounds. Naughton disagrees with Spurlock's nutrition "expertise" and his claims about the brainwashing effects of the fast food industry's marketing. This disagreement led Naughton to make a documentary starring himself eating fast food for 30 days and moving his health indicators (cholesterol levels, weight, and body fat percentage) in the right direction. The experiment was a success.
I must start my review of Fat Head with a nod to its nemisis, Morgan Spurlock. I saw Super Size Me my freshmen year of college, when I was watching movies at the rate that Owen consumes tofu. Though the execution was a little extreme (who can actually eat just fast food for 30 days?), I liked the premise and it made for entertaining watching. One of the main points of the movie was the hypnotizing effects of the fast food industry's marketing; my major was marketing, and one of the reasons I picked that major was because I had an interest in consumer psychology, so the movie was of particular interest to me. Later that year, Spurlock came to my campus to discuss his film. He was one of the best public speakers I have ever seen, funny and informative. In his defense, I have learned that any documentary, including Fathead, that stars the writer/director has to be taken with a grain of salt.
Fathead begins with Naughton visiting his doctor and finding that his percentage of body fat defines him as obese. Naughton lauches into a discussion on the changing definitions of obesity and overweightness, and points out that the Body Mass Index is a poor measure of anything.
Next Naughton puts forth the major conflict of the movie: how the scientific medical community is motivated by consumer money and government grants. Using a deep-throated voice telling us to "follow the money," Naughton illustrates how broader definitions of obesity and obesity fatalities equal more urgency about the epidemic and more government funding. Any good documentary that is taking on the establishment must present a conspiracy theory to convince people that the public is in danger. In Fathead the public is in danger from the government, pharmacuetical companies, undereducated doctors, big agriculture, and vegetarian special interest groups, such as the Center for Science in the Public Interest (CSPI). Borrowing some of its arguments from the Doctors Eades of the Protein Power books and Gary Taubes of Good Calories, Bad Calories, Naughton sets out his conspiracy theories.
The movie's main points are highlighted by "bologna" alerts. Any time Naughton calls BS it is highlighted by flashing pack of deli meat. Among the loads of bologna that we've been fed are that: saturated fat is artery clogging, vegetable oils and grains are good for us, and we can burn fat through simple calorie deficits. Click here to go the movie's website complete list of No Bologna Facts.
I recommend this movie to you if you think that eating less than 2000 calories a day is going to help you lean out, or you have an aversion to eating animal fats. This movie takes the main points of animal based diet science and consolidates them into an easy 2 hour block of time. If you keep meaning to read Good Calories, Bad Calories or Protein Power, and you just want the main ideas, watch this movie.
Comment below if you've seen the film or if you are interested in borrowing a copy or having a movie night (or Saturday morning)at the gym to screen the DVD.
Split Jerk 1-1-1-1-1-1-1 reps Post loads to comments. Jill Kroos. Athlete. "Nobody's a natural. You work hard to get good and then work hard to get better." -Paul Coffey
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Post time to comments. Hang around afterwards for a beer!
Five rounds for time of: BRING A TOWEL! Post time to comments. Newo. Gettin it. "Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great." ~ Mark Twain
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents
Saturday's at CFDV will now be known as 'Rap Saturdays'. No heavy metal allowed.. You can thank the lovely lady below:
Check out the photos from last Saturday's Elements seminar on the right.. Mary Martin is the shit!!
Back Squat 3-3-3-3-3 reps
Post loads to comments.
Complete as many rounds as you can in thirty minutes of:
Five pull-ups
Five ring dips
15 Sit-ups
Post rounds completed to comments.
The Muscle in the Box.
This time, like all times, is a very good one, if we but know what to do with it. -Ralph Waldo Emerson
CFDV athlete Sam Oropeza upheld his undefeated record in Atlantic City by submitting his opponent on Saturday night. It only took Sam a little over 90 seconds to finish him off. Congratulations, Sam!
More photos here.
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