WOD 10.30.2014

Jay, Dennis, Kate, Larry and Kristen do Jersey Day!

Jay, Dennis, Kate, Larry and Kristen do Jersey Day!


CFDV SPIRIT WEEK! Wear your crazy socks today!

Strength

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

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

Metcon

10-minute AMRAP of Nate:

2 Muscle Ups
4 HSPU
8 USA KB Swings

RX: 1 MU, 53/35
RX+: 72/53
Scaled: CTB Pullup + Ring Dip or MU Transition + Ring Dip/Hold, Floor HSPU, 35/26

Tomorrow is HALLOWEEN FRIDAY – wear your Halloween costume and get ready to fight zombies!

And you better be at the CFDV Homecoming Dance Saturday night! The fun starts at 7PM. Wear something appropriate for your 8th grade Halloween dance. If you’re actually in the 8th grade, even better. BYO booze to share, snackies to share, and be ready to dance!

Halloween Costumes for Gym Bros (NSFW)

Jon Oliver Rants Against the Sugar Industry #showusyourpeanuts

WOD 10.29.2014

Liz, Terrilyn, Michelle, Robin, and Kim are TWINNING!

Liz, Terrilyn, Michelle, Robin, and Kim are TWINNING!

CFDV SPIRIT WEEK! Wear your favorite sports team jersey or dress like someone from Jersey today!

CFDV Combine

Complete the following tests in order:

1.) Max Distance Broad Jump
You may take up to 5 attempts.

2.) Max Unbroken Pullups
You may take up to 2 attempts.
RX: Kipping Pullups (enter your score under the pullup option)
RX+: Strict Pullups (enter your score under the strict pullup option)
Scaled: Ring Rows
Standard for ring row: Bottom of the rings at waist level. Heels directly under the rings anchored against a 45 lb bumper.

3.) 1RM Turkish Get Up
Take up to 10 minutes. The rep must be completed on both hands in order to count as a 1RM.

4.) 100m Shuttle Sprint
You may take up to 2 attempts. This is done as 10m shuttle sprints. Both hands (palms and fingers) must touch beyond the tape line every 10m.

5.) 1RM Power Clean
Take up to 15 minutes.

6.) 30 Burpees for time

Post results to Wodify.

Tomorrow is CRAZY SOCKS THURSDAY – wear your wildest socks!

And you better be at the CFDV Homecoming Dance Saturday night! The fun starts at 7PM. Wear something appropriate for your 8th grade Halloween dance. If you’re actually in the 8th grade, even better. BYO booze to share, snackies to share, and be ready to dance!

WOD 10.28.2014

Twinning Posey and Jacki...which is which?! I can't tell!!

Twinning Posey and Jacki…which is which?! I can’t tell!!

CFDV SPIRIT WEEK!

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

8-minute Partner AMRAP:
8 Pushups
16 Russian Swings

Person A completes a round, then Person B completes a round.

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

Tomorrow is JERSEY WEDNESDAY – wear your favorite team’s jersey or dress like someone from New Jersey. Your call!

And you better be at the CFDV Homecoming Dance Saturday night! The fun starts at 7PM. Wear something appropriate for your 8th grade Halloween dance. If you’re actually in the 8th grade, even better. BYO booze to share, snackies to share, and be ready to dance!

Why Does Beer Smell So Delicious?

WOD 10.27.2014

Some of last year's Rolf outfits!

Some of last year’s Rolf outfits!

CFDV SPIRIT WEEK!

2nd Annual CFDV Rolf Outing: 18 Holes of Row Golf

In teams of 3 or 4, one person from your team will take turns rowing a different hole. The goal for each hole is to try and get as close to the designated number as you can within the time limit for the hole. Each hole will have a par number which will be your multiplier for the movement. However far off you are from the number (plus or minus the designated number) is the amount of reps you and your team must complete.

Example: Hole 1 is 250 with a par 3 (multiplier) and a 45-second time limit. The movement is Russian Kettlebell Swings. At the end of 45 seconds your rower stops at 255 meters. You are 5 off of the number. You and your teammates must complete 15 reps (split up however you want), before moving onto Hole 2. Your score for each hole is the number of reps your team had to complete. The combined total number of reps at the end of 18 holes is your score for the workout. Lowest score wins.

If your rower ends on the exact number for the hole your team does not have to do any of the reps and your score is for that hole is zero. All teams will start the same hole at the same time.

Post your team score as time (convert it into minutes and seconds). If you end with a score of 183, you would enter that as 3:03.

Hole 1: 250 (Par 3) 0:45 Russian KB Swings
Hole 2: 50 (Par 4) 0:10 Strict Pull-ups
Hole 3: 300 (Par 5) 1:00 Single-Arm KB Thrusters
Hole 4: 150 (Par 3) 0:30 Abmat Situps
Hole 5: 200 (Par 4) 0:40 KB Goblet Squat Squats
Hole 6: 75 (Par 5) 0:10 Push-Ups
Hole 7: 100 (Par 3) 0:20 Russian KB Swings
Hole 8: 200 (Par 4) 1:00 Air Squats
Hole 9: 250 (Par 5) 1:00 Abmat Situps
Hole 10: 25 (Par 3) 0:05 Strict Pull-ups
Hole 11: 100 (Par 4) 0:15 Push-Ups
Hole 12: 225 (Par 5) 0:45 KB Goblet Squat
Hole 13: 50 (Par 3) 0:10 Single-Arm KB Thruster
Hole 14: 100 (Par 4) 0:15 Russian KB Swing
Hole 15: 50 (Par 5) 0:10 KB Goblet Squat
Hole 16: 200 (Par 3) 0:45 Strict Pull-Ups
Hole 17: 150 (Par 4) 0:30 Abmat Situps
Hole 18: 100 (Par 5) 0:10 Burpees

RX: 53/35
RX+: 72/53
White/Green: 35/26

Tomorrow is TWINNING TUESDAY – dress alike with a buddy and come for a fun partner workout!

WOD 10.25.2014

Heather Wakefield

Heather Wakefield

Partner Naughty Nancy

4 rounds of:

Run 600m
25 Overhead Squats

RX: 95/65
RX+: 140/95
Scaled: 55/35

One person works at a time. Runs are done together.

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 10.24.2014

Chris McDade

Chris McDade

Strength

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:

40 Body Blasters 2.0
1 rep = 1 burpee, 1 pullup, 1 toes to bar

Scaled: 1 rep = 1 burpee, 1 jumping pullup, 1 feet/knees as high as you can

The Best Yoga Poses for Mega-Inflexible People

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!

Coaches Roundtable: Just the Tip on the Overhead Squat

Lidia Valentin (left) and Lu Xiaojun (right). Notice the position of their wrists, shoulders, hips, knees and ankles.

Lidia Valentin (left) and Lu Xiaojun (right). Notice the position of their wrists, shoulders, hips, knees and ankles.

The question posed this week to the CFDV Coaches was this:

What do you think is the biggest problem area that you’ve seen with the overhead squat and how do you go about correcting it?

Rob: I believe that the best way to mobilize for the OHS is to do the OHS. If an athlete is having problems, lower the weight until the movement can be done correctly and slowly/carefully build from there.

Larry: Rob, so what you’re saying is that if I do the thing, start slow, be patient, and keep at it that I’ll get better at said thing? I’m sorry but that answer makes too much sense. I’m going to need a more ambiguous response full of $5 words and anatomy terms that make people’s eyes glaze over. Please try again.

Rob: HAHA! Yes, that’s correct. Seriously, though: CrossFit is a mirror for life. Shortcuts generally don’t work. If I’m dealing with a client I usually tell it like this: Start with consistency. Train the movement every time you walk in the door. Then, gently add intensity. What do you do if you added too much? Reduce intensity and climb again. Finally, get your nutrition straight, ya filthy animal!

Nick: I have like a million thoughts on this lift (because it’s my favorite). But I will limit myself.

The number 1 biggest problem I see, without a doubt, is athletes not taking the time to establish a stable set up before they initiate the squat. If you aren’t 100% locked in, tight with your midline aligned with the barbell when you set up, it’s extremely unlikely the situation will improve as you squat.

If someone can’t demonstrate a perfect set up for me they aren’t allowed to bend their knees and hips yet.

2. Second biggest problem is rushing. We do so many explosive lifts, powerful movements and high intensity met cons in CrossFit we aren’t always accustomed to SLOWING WAY DOWN. Out insincts are working against us here telling us to rush out of challenging positions, powering or dropping through unsustainable positions. It’s very important to keep in mind that the OH squat isn’t first and foremost a test of strength: It’s a test of coordination, balance, flexibility and control.

I prefer to train this lift with exaggeratedly slow eccentrics and long deliberate pauses in the extreme bottom position. I find this makes a tremendous difference.

Also the bottoms up KB squat is an invaluable precursor to OH squatting. 100x safer, requires same level of total focus, penalizes you immediately if you try to go fast or rush and it is similar in that it teaches you how to create global stability and make your body “one piece.”

Kevin: I agree with Nick’s second point. A lot of lifts are failed or look shaky, especially when heavy, because the athlete rushes on the way down.

Another problem is attaining a solid overhead position and maintaining it throughout the movement. I feel like elbow and armpit position is debatable, but most are a fan of external shoulder rotation to get armpits straight ahead and elbow pits to the ceiling. The one thing I think everyone agrees on is you must be applying upward pressure on the bar the entire time. An exercise that could help is the sotts press.

Larry: Nick, for the bottoms up KB Squat is the KB overhead or racked at the shoulder? Also, I think Mark Rippetoe said it best in describing the Olympic lifts as an “expression of strength.”

Nick: Neither. Check it out. I think Coach Ripp also said that Olympic weightlifting is gymnastics with a barbell!

Larry: Shit gets weird in Texas.

Nick: One more thought. Can you tell I love this topic?

I think one of the most challenging aspects of this movement, both for athletes and coaches, is that when flexibility problems crop up we aren’t always able to immediately address in a matter of minutes. So do you have them practice OH squats with sub-standard movement? Reduce range of motion? What if its a metcon?

A great scale I’ve used before that makes me breathe a little easier as a coach and gives the athlete a great sense of success in the moment is the OH static lunge.

This allows the athlete to work on active shoulders, lowering and raising the midline and creating global stability and doesn’t require NEARLY as much flexibility. Much safer if an athlete clearly has some compensations that aren’t going to be resolved immediately.

It’s really easy for beginners especially to feel disheartened and demoralized when a movement seems to be light years away from where they are. So having a similar movement that’s more accessible but achieves a similar training stimulus is great!

Kara: This is a seriously non-pro tip, but when it comes to OHS in metcons, I’ve found that the first 1 or 2 will always suck, but if you just commit and keep your shoulders locked into your ears, they’ll get better. So I always tell myself this before an OHS metcon starts: It’s going to feel terrible at first, but just suck it up and it will gradually feel better, and then I will be done and I can eat nachos because I finished.

Larry: At the end of the day the overhead squat is difficult because it’s not something you would ever do outside of the gym. It doesn’t appear in nature so it’s a brand new movement pattern for the brain and body to learn. As the saying goes, “Perfect practice makes perfect. Shitty practice makes perfect shit.” Use the lessons mentioned above, create stability from the top down, go slow, and only squat as deep as you can maintain perfect form. Once your chest drops, shoulders round/arm pits face the floor, heels come off the floor…STOP and start again from the top. Patience and consistency will get you there, but you need both.

All right, CFDV, now it’s your turn. If you’ve had any lightbulb moments with the overhead squat, or have a mobility exercise that you really like, share them in the comments below.

WOD 10.23.2014

Throwback Thursday: Ladies and Rob at last year's Homecoming Dance!

Throwback Thursday: CFDV ladies and Rob at last year’s Homecoming Dance!

Skill

5 Minutes of Handstand Progressions

Strength

10 Minutes of Turkish Get Up Practice. Work up to a heavy set of 2 on each arm.

Metcon

Newport Crippler

For time:
30 Back Squats
Run 1 Broomile

RX: Bodyweight/.75 BW
Scaled: 1/2 BW, .33 BW

A Legit Excuse to Keep Up Your Coffee Addiction

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 10.22.2014

Jason Bucci

Jason Bucci

Strength

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

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

Metcon

For time:

12-9-6-3
Overhead Squats
Box Jumps

RX: 85/50, 24/20
RX+: 120/85, 30/24
Scaled: 55/35, 24/20

The Best (and Worst) Sleep Positions

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 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.