CFDV Run DMC-Inspired Shirts Pre-Order

Del Val ShirtGold Chains Shirt

Del Val TankGold Chains Tank

It’s tricky to rock a rhyme but not to get the latest Run DMC-inspired CFDV gear!

Shirts and tanks are $22 each or get both designs for $40. The t-shirts are men’s sizes and the tank tops are women’s sizes.

We’d like the Del Val shirt/tank to be what everyone wears at this year’s Step Up Challenge on November 16th.

These shirts make great gifts for Christmas (in Hollis) and you be illin’ to pass this up. So fill out the Pre-order Sheet and we’ll charge you through Wodify once we place the order.

WOD 10.21.2014

Kristyn Sparacino and Dawn Hayner

Kristyn Sparacino and Dawn Hayner

Monster Mash #11

Starting at 0:00

Diane
21-15-9
Deadlift
HSPU

RX: 225/155
Scaled: 65% 1RM Deadlift, Pushups or Floor HSPU, and/or 12-9-6 reps
10-minute time cap.

Starting at 20:00

Elizabeth
21-15-9
Cleans
Ring Dips

RX: 135/95
Scaled: 65% 1RM Squat Clean, Pushups, and/or 12-9-6 reps
15-minute time cap.

Starting at 40:00

CrossFit Baseline
Row 500m
40 Squats
30 Situps
20 Pushups
10 Pullups

Each workout is scored separately for time.

5 Easy Yoga Poses to Do for Healthy Hips

Week of October 26: CFDV Spirit Week and Homecoming Dance! 

  • Sunday: Field trip to SkyZone at 2PM – sign up here!
  • Monday: Rolf (row golf) Outing – wear your golf attire.
  • Tuesday: Twinning Tuesday – find a partner and dress alike.
  • Wednesday: Jersey Day – rep your favorite team’s jersey or dress like someone from Jersey.
  • Thursday: Crazy Socks Day – CrossFitters love socks! Show us your best ones.
  • Friday: Halloween Costume Day – dress to survive the Zombie Apocalypse WOD!
  • Saturday: The Big Dance! Join us at the gym at 7PM for drinks, tunes, and our always-popular photo booth!

WOD 10.20.2014

skeletor


Skill

5 minutes of handstand progressions.

Strength

Take 10 minutes to work up to a heavy set of 2 in each arm in the Turkish Get Up.

Metcon

Main Site Monday: CrossFit Football – October 10th, 2014

Complete 3 rounds for time:
10 Russian KB Swings
30m KB Front Rack Carry – Right Arm
10 Russian KB Swings
30m KB Front Rack Carry – Left Arm

*Rest 1 minute after each round.

RX: 53/35
RX+: 72/53
Scaled: 35/26

Post results to Wodify.

Week of October 26: CFDV Spirit Week and Homecoming Dance! 

  • Sunday: Field trip to SkyZone at 2PM – sign up here!
  • Monday: Rolf (row golf) Outing – wear your golf attire.
  • Tuesday: Twinning Tuesday – find a partner and dress alike.
  • Wednesday: Jersey Day – rep your favorite team’s jersey or dress like someone from Jersey.
  • Thursday: Crazy Socks Day – CrossFitters love socks! Show us your best ones.
  • Friday: Halloween Costume Day – dress to survive the Zombie Apocalypse WOD!
  • Saturday: The Big Dance! Join us at the gym at 7PM for drinks, tunes, and our always-popular photo booth!

CFDV Field Trip to Sky Zone on 10/26

Jump

Join us as we kick of CFDV Spirit Week with a kick-ass trip to Sky Zone Indoor Trampoline Park in Glen Mills!

Sunday, October 26
2PM – 3:30PM
http://www.skyzone.com/glenmills

$20 will get you 90 minutes of jump-tastic times with your favorite fitness pals. Friends and family are welcome to attend – this includes kids!

Sign up in the GoogleDoc below to RSVP (please access from a real computer – docs don’t always work from phones) and we’ll charge your Wodify account.

https://docs.google.com/spreadsheets/d/1NH3dpQlA80Ao7G1tHDVdauBCW5dIr0z819bu81H8US4/edit?usp=sharing

WOD 10.18.2014

StepUp

Step Up Philly CrossClimb Challenge Workout

This year’s Step Up For Special Olympics CrossClimb Challenge will see the addition of a Team component. Last year, it was only an Individual competition.

In teams of 4, each person on your team will complete the following in a chute-style progression.

21-15-9 reps of:

Calorie Row
USA KB Swings (53/35)
Box Jumps (24/20)
Burpees

Then…

2x 800m Run.

RX: No step ups on the box
Scaled: 35/26, Step ups allowed

How this will work is Person A will begin the workout at the first station: Calorie Row. Once they have completed 21 calories on the rower they will move onto the second station: USA KB Swings. Person B then enters the chute at the rower. The team continues on in this fashion until everyone has completed the workout.

Only one person can work at any given station at a time. You must wait until the person in front of you moves on to the next station before progressing in the workout. Once Person D has completed their last burpee, the team goes out for the run. The team must run together and everyone on the team must complete the entire run. Everyone on your team must also touch up at the garage door after the first 800m.

Post your team results to Wodify.

Join us for Step Up Philly on Sunday, Nov. 16th!

Stick around after the 9:30 class on Saturday. We will be filming a very short video for the Step Up Challenge and want all of you in it to jump around and yell at the end.

WOD 10.17.2014

Kris Carrea at Will WOD for Beer. Photo by Becky Bucci.

Kris Carrea at Will WOD for Beer. Photo by Becky Bucci.

Skill

5 minutes of Handstand Progressions.

Strength

10 minutes of Turkish Get Up Practice. Work up to a heavy set of 3 on each arm.

Metcon

With a 15-minute clock, get as far through the ladder as possible…

1 Muscle Up
10 Double Unders
2 Muscle Ups
20 Double Unders
3 Muscle Ups
30 Double Unders
4 Muscle Ups
40 Double Unders
5 Muscle Ups
50 Double Unders…

If you get through the 50 Double Unders, keep continuing up the ladder.

RX: 1 MU per rep round
RX+: As written
Scaled: CTB Pullup + Ring Dip (1:1 sub), or MU transition to ring dip/support hold.

Score is total reps.

Save the date for this year’s CFDV Homecoming Dance on Saturday, November 1st at 7PM!

How Fast Do Burgers Age? Hint: Real food rots.

CFDV Coaches Roundtable: Songs in the Key of PR

steelpantheralbumcover
This will be the first in a series of posts in which I’ll pose a question or scenario to the CFDV coaches and the conversation that follows.

For the first one, I thought we’d keep it fun and light and so I posed the following question:

“What is your favorite song and/or album to have on when you’re going for a 1RM PR?”

This is the actual conversation thread we had. Names were not changed to protect the innocent. Song titles are hyperlinked, but not all are safe for work.

 

Nick: Chiodos – Caves

Dana: Shinedown – Sound of Madness … OR… Lil John – Turn Down for What … OR … Chevelle – Hats Off to the Bull.

Rob: Ministry – In Case You Didn’t Feel Like Showing Up.

Chris: Mr Johnny Cash’s take of Trent Reznor’s “Hurt.”

Larry: Chris , the question was not songs to fall asleep to. Take this seriously.

Nick: Haha! ^^^ I was thinking the same thing. But I wasn’t sure he was kidding.

Kara: Sleigh Bells – Comeback Kid

Dana: Fort Minor – Remember the Name

Larry: For me, it’s Ice Cube’s “The Predator” album with the interludes taken out.

Larry: Lauren? Jacki? Anything? Belza, any Paramore songs you want to share with the group?

Nick: ^ Larry is killing me.

Kevin: Paramore – Ignorance or… Misery Business

Jacki: I don’t have anything specific. I’m lame. I’m shocked Rob hasn’t made a Creed joke for my lack of response.

Lauren: Sorry Larry, I don’t know the names to any songs! I’m bad at this game. Plus I hear nothing when I workout.

Larry: Good answer, Lauren.

Larry: Jacki, I’m disappointed. I’m sure you can name at least one of those ridiculous Nickelback or Matchbox 20 songs that you like.

Dana: Godsmack – 1,000hp … It’s their newest single. Get it.

Jacki: A. I hate Nickelback! B. Matchbox 20 is not for the gym, just private time. Ha! “Sail” by Awolnation helps me zone out and focus.

Rob: I’ve been lifting to a lot of 70’s FM Gold recently. In particular, Boz Scaggs and Todd Rundgren. Oh, and Ambrosia. Can’t forget those guys.

Larry: Hey, if you can’t PR to Genesis. I can’t do anything for you.

All right CFDV, let’s hear from you! What is your favorite song and/or album to PR to? Sound off in the comments below.

WOD 10.16.2014

Throwback Thursday: Last year's CFDV Homecoming Dance!

Throwback Thursday: Last year’s CFDV Homecoming Dance!

Strength

Push Press: 5,5,5+ Push Press (add weight based on last week’s max set)

Front Squat: 5,5,5+ (add weight based on last week’s max set)

Metcon

6-minute AMRAP:

6 HSPU
12 Pistols (alternating)

RX+: 2″ Deficit HSPU (25 lb bumpers)
Scaled: Floor HSPU, Pistols to a box

Post results to Wodify.

CFDV Ladies Night: Les Mills and Liquor is TONIGHT! Join us at 7PM for a super awesome time! (No regular CrossFit class at 7PM.)

Save the date for this year’s CFDV Homecoming Dance on Saturday, November 1st at 7PM!

WOD 10.15.2014

Ali Lowe at Will WOD for Beer. Photo by Becky Bucci.

Ali Lowe at Will WOD for Beer. Photo by Becky Bucci.

Monster Mash #10

Starting at 0:00

Isabel
30 Snatches
RX: 135/95
Scaled: 65% 1RM Power Snatch
8-minute time cap.

Starting at 15:00

Cindy
20-minute AMRAP:
5 Pullups
10 Pushups
15 Squats
RX+: Mary
Scaled: 10 or 15 minutes of Cindy

Starting at 40:00

Annie
50-40-30-20-10
Double Unders
Situps
Scaled: Start at the round of 30 or 40, count DU attempts

All three scored separately. Post results to Wodify.

CFDV Ladies Night: Les Mills and Liquor is on Thursday! Join us at 7PM for a super awesome time! (No regular CF class at that time.)

Come to the Nutrition workshop TONIGHT at 6:15 pm in the office at the gym. Sign up in Wodify!

WOD 10.14.2014

Coach Chris at Will WOD for Beer. Photo by Becky Bucci.

Coach Chris smiles big at Will WOD for Beer. Photo by Becky Bucci.

Strength

Close-Grip Bench Press: 5,5,5+ (add weight based on last week’s max set)

Deadlift: 1×5+ (add weight based on last week’s max set)

Metcon

For time:

100 Russian KB Swings

At the top of every minute, perform 1 muscle up. The workout starts with 1 muscle up.

RX: 53/35
RX+: 72/53
Scaled: 35/26, MU transition to ring dip/support hold, or CTB Pullup + Ring Dip

CFDV Ladies Night: Les Mills and Liquor is on Thursday! Join us at 7PM for a super awesome time! (No regular CF class at that time.)

Come to the Nutrition workshop on Wednesday at 6:15 pm in the office at the gym. Sign up in Wodify!