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Metcon 10,9,8…1 Red (RX): BW Cash Out Drink a beer! Post results to Wodify. Join us for Memorial Day Murph on Monday! There will be ONE class at 0930. From Maura: There will not be any Kids/Teen classes this Sunday. I invite you all to visit CrossFit King of Prussia to watch the first Teen Competition! Have a fun and safe Memorial Day weekend!
Partner WOD 15-minute AMRAP: One athlete performs 50m Farmer’s Carry Red: 110/80 total each hand, 30/24 box with a pistol (r/l) before each jumpover Cash Out Broomile. Post total rounds of pistols box jumps/pushups to Wodify. Join us for Memorial Day Murph on Monday! There will be ONE class at 0930. Tackling “Yeah, But…” Syndrome Seattle Butcher Feeds Marijuana to Pigs to Make Pot Bacon From Maura: There will not be any Kids/Teen classes this Sunday. I invite you all to visit CrossFit King of Prussia to watch the first Teen Competition! Have a fun and safe Memorial Day weekend!  Lean Life Challenge Winners: Carnivorous Kittens (Kristyn and Annamarie) There was quite a shuffling of rankings from Week 4 to Week 5. Plenty of teams took advantage of the bonus points and put up some really impressive performances in the Newport Crippler retest. But in the end, Carnivorous Kittens held on to their top spot and Mad Hungarians snuck in there to take second place. Both teams will receive gift cards of their choosing: Lululemon or Rogue Fitness. Performance was only one component of this challenge, however; 7 of the 14 challenge participants showed dramatic improvement, taking over a minute off of their Newport Crippler time between Week 1 and Week 5. Brittany Caprice: Improved by 1:56 Other notable improvements during the challenge: “I’ve noticed I do sleep better now. Not sure if it is from eating healthier or the magnesium at night or both. Since I started eating more vegetables and healthier overall I have definitely noticed much more energy.” – Dennis Mooney “My sleep has been the biggest improvement. I’m in bed by 11, asleep not much long after. Usually up before my alarm clock. I’m sticking with the increased protein intake and no sugar, more energy, some small changes in body composition, enought to make me curious how things will progress if I stick with it.” – Annamarie McDermott
Here are the final standings for the Lean Life Challenge: 1.) Carnivorous Kittens – 1360 Thank you to everyone who participated. If you had any other noticeable improvements or changes over the last 5 weeks, please post them to the comments below.  Can you guess what Jodi has been doing to get so dirty?
15 minutes to work to 3-RM Push Jerk. White Belts can Push Press if they need to. Metcon 10-minute AMRAP: Unbroken Wallballs (20/14) Red/Green: RX Post results to Wodify. Join us for Memorial Day Murph next Monday! There will be ONE class at 0930.  A really old picture of Colleen (and Dan!). For those of you who don’t know, Colleen will be leaving our gym at the end of this month. She’s decided to take me up on my offer to be one of our instructors at our new gym, CrossFit Harmony. Also, she is going to begin training with the good folks at CrossFit Explode to work on getting her back to Regionals next year. These are both great moves for Colleen and will put her on the path towards becoming a better athlete and coach. That said, we’re gonna miss you, Col.. Wednesday nights will NOT be the same, even though Larry, Jacki and (soon-to-be-brought-on) Lauren Windell will do a great job in her stead. Colleen’s impact on CFDV has been huge, both as a coach and as an athlete. She’s been with us for over five years, and has constantly held the top spot on our leaderboard. And her infectious laugh and always-sunny personality have encouraged countless athletes to do their best during class. I want to personally thank you for all that you’ve done for us and will continue to do at Harmony. ‘Bittersweet’ doesn’t really say it all!! To celebrate Colleen, we’re going to throw her a party next Wednesday evening (May 29th). Here are the details on that evening: 1600 – Kids Class If you can make it to Colleen’s party, please register via ZenPlanner (link here). If you can bring something, that would be great (but no worries if not). We’ll need lots of food items and probably a few six packs or bottles of wine. Please post your favorite Colleen moment in comments, AND whether you can bring an item to the party (to avoid duplicates).  Scenes from CrossFit Advance’s Delco Dodgeball Tournament.
5 rounds for time: 9 Deadlifts Black: 315/205 Cash Out Partner/Team pushup ladder. Post results to Wodify and compare to 4.1.13. Join us for Memorial Day Murph next Monday! There will be ONE class at 0930.  Congrats to our bad-ass CMCers!! Metcon Run a Broomile and stop at each marker to perform (or run 2 minutes and then do): 15 Pushups Red/Green: RX Post results to Wodify. No cash out! Join us for Memorial Day Murph next Monday! There will be ONE class at 0930.
Age: 38 Occupation: Elementary School Principal Hometown: Ridley Park Which class time do you usually attend? I get in where I fit in. How long have you been CrossFitting? It will be one year in June. Favorite and least favorite WODs: Grace is my favorite. Least favorite is anything with wallballs or overhead squats (Karen and Colleen). Favorite and least favorite lifts: Deadlift is definitely my favorite…least favorite OVERHEAD SQUATS!!!!! What is your athletic background? Wrestling through high school and football through college; competed in bodybuilding from 1997 through 2003 USNBA as well as NPC shows at lightheavyweight. How has CrossFit changed your life, lifestyle, level of fitness? It has provided a new journey and an appreciation of failure. Every WOD is an analogy for daily life. Just when you think you know everything about yourself, CrossFit workouts teaches you something new. I get embarrassed at times by how much frustration I display. Yet it is great to know that I am not alone. I also am learning how much impatience can hurt you. I am a painfully driven person and I create at times unnecessary pressure for myself in efforts to achieve my lifts goals. As a principal I serve as an educational leader and part of that maintaining and having clear vision of where you want to go is a must. I often spend so much time seeing and pushing myself towards what I want to become that I really do not take time to appreciate the journey. During the Open this year, WOD 13.1 was a great teacher of patience. My lack of strategy lead to a poor effort because energy. The Megladon or Mega Shark was a magnificent massive prehistoric creature with no predators of its own. The Megladon became extinct because it never adapted to its new and changing environment. George Saint Pierre once said that it is not the most powerful creature that survives but the most efficient. I am still working on finding balance in my diet. My biggest shortcoming is constantly missing lunch during the course of the school year. It shows up in my performance especially in the 4pm CrossFit times. A far as my overall fitness, it seems that I am in much better condition. I am looking for opportunities to express my fitness in some fun activities like pickup basketball and someday getting back to playing touch football in the PSSC league. I would definitely like to get back to running more (on FLAT roads for my knees’ sake) with a partner because running alone sucks. What made you drink the CrossFit “kool-aid”? Maura has been a great ambassador for CrossFit as community and school board member in the district I worked in. I was hooked after my first visit last June. The environment and atmosphere at CFDV is incredible. I love how everyone is working for self improvement and simultaneously showing pride in the progress of others going through the same struggle. If I was at a globo gym I get stereotyped unfairly as a musclehead by those individuals not interested in “big muscles” and the actual muscleheads think I am shallow and want to have a bromance with me. Both instances are ridiculous. I lift heavy weights because that how my muscles grow and for the roid-heads I have muscles due to my work ethic. At CrossFit I get to see, meet and work with people from all walks of life because fitness is for EVERYONE. What are your goals for the next year? I really need to lose 15 to 20 pounds and maintain that size for my health, particularly my knees, elbows, and shoulders. I plan to get involved in power yoga/hot yoga again. I practiced pretty regularly for years and miss the great benefits it provides. So if someone can recommend an excellent studio and teacher, let me know. What do you do in your free time? I spend time with my family. I love any moment I can steal with my lovely wife and opportunities to play, read, or goof around with our children. Our daughter Avery is a beautiful bundle of energy. Our son Evan as of today is known as The Destroyer or maybe he is just being constructive. What is your favorite cheat food? Pizza and wings. Tell us something that most people wouldn’t know about you: I am an artist by nature. Given the time I would enjoy doing working with charcoal creating still-lifes. I have always enjoyed the idea of starting with complete darkness and revealing the beauty of light. Name at least one embarrassing guilty pleasure: I have rap concerts in my car while listening to the radio. I love Backspin on XM satellite radio with hip hop from the late 80′s through the 90′s. Any advice for new members? Simply enjoy the journey in the box and outside the box in your life. Appreciate the beauty of your blessings around you especially your loved ones. Listen to the coaches at CFDV. It is great to know that they are sincere and care about what they are telling you. Their honesty is refreshing. What is your favorite song or kind of music to WOD to? Wu-Tang, Redman, Rakim, Yelawolf, Rage Against the Machine, Beastie Boys, DMX. What was the most embarrassing or hilarious thing to happen to you at CFDV? Smacking myself in the forehead with the barbell while working on power snatches. I have shed a fair amount of blood at CFDV since my arrival but I have slowed down quite a bit. Chris Foehl was my ambulance driver that day.  The sassy ladies of Barbell Club and their coach! Metcon Work up to 1-rep max in the Clean & Jerk. You must drop a minimum of 5% after each failed rep, after which you can climb back up. The workout is over when you reach the 30-minute cap, or you reach your limit of failed reps, which are: Red: 3 failed reps Cash Out 30 pistols or 10 minutes of pistol practice.
Point Break: Partner WOD!
2 rounds (Utah! Gimme 2!) of 3 minutes at each station. 1 minute rest between stations. Each 3-minute interval starts with a 200m sprint. With the time remaining for that round teams will accumulate max reps at the following 3 stations: Ring Pushup Hold & USA KB Swing Red: 72/53, 225/155, 30/20 Both teammates must be in the gym before they can begin the work. One partner does the hold (isometric) while the other does the movement. Reps only count while the hold is being performed. Partners can switch as needed during each 3-minute interval.
Make the ghost of Swayze proud.
Cash Out 30 Tire Flips The Delco Dodgeball Tournament is TODAY at CrossFit Advance! Registration starts at 10AM – if you don’t have a team, just show up and we’ll get you on one! A group will be carpooling from CFDV at 9:30AM. See you then! GOOD LUCK to our peeps running the CMC today! |
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