WOD 9.20.2014

Amy, Kristyn, Suzanne, and Helen finish the CMC. Photo by Dawn Hayner.

Amy, Kristyn, Suzanne, and Helen finish the CMC. Photo by Dawn Hayner.


Strongman Team AMRAP

Teams of 3 spend 4 minutes at each station. 1-minute break between stations.

Stone Shouldering
Tire Flips
10m Farmers Carry
Hand-Over-Hand Sled Pull (ropes attached to sleds)

All 3 teammates can work at the same time on the tire flips; 1 person at a time at the other stations.

RX: 95/65, med tire, 60/40 added to each handle, 95/65

RX+: 140/115, biggest tire, 90/60 added to each handle, 115/75

Post results to Wodify.

SAVE THE DATE! The Second Annual Step Up for Special Olympics will be on Sunday, November 16th.

WOD 9.19.2014

Amy Babiak finishes the CMC. Photo by Dawn Hayner.

Amy Babiak finishes the CMC. Photo by Dawn Hayner.


Tabata Work Capacity Intervals

Intervals 1-8: Row

RX: >80m/55m
RX+: >100m/75m
Scaled: >70/45m

Intervals 9-20: Rest

Intervals 21-28: USA KB Swings

RX: 35/26, 8 reps or more
RX+: 53/35, 11 reps or more
Scaled: 35/26, 5 reps or more

Intervals 29-40: Rest

Intervals 41-48: 10m Shuttle Runs

RX: 40m or more
RX+: 50m or more
Scaled: 30m or more

Score each tabata workout separately as traditional tabata scoring (lowest round).

For every interval where the minimum work requirement was not met, count 1 penalty. At the end of the 8th round of that movement, do your penalty reps during the rest period.

1 penalty = 3 over the object burpees.

Cash Out

Tabata Squat Challenge

WOD 9.18.2014

Tara Chambers and Liz Greco finish the CMC. Photo by Dawn Hayner.

Tara Chambers and Liz Greco finish the CMC. Photo by Dawn Hayner.


Strength

Push Press: 5,5,5+ (Use 70% of your 1RM from last week)

Front Squat: 5,5,5+ Front Squat (Use 70% of your 1RM from last week)

Metcon

5-minute partner AMRAP:
3 Touch & Go Power Cleans
(done as I go, you go)

All reps must be unbroken touch and go or that set of 3 does not count.
RX: 95/65
RX+: 135/95

Cash Out

Weighted Dips, Negatives or 3x Max Reps Pushups
Dips: Add 2.5 lbs from last time
Negatives: 2 second descent
Pushups: Move bar down one notch

Post results to Wodify.

Knee Sleeves: Get Rid of the Stink!

CFDV Hoodie Orders

MOCKUPVINTAGELOGOHOODCheck out our Fall ’14 Hoodie design! We’re offering these in a choice of six colors AND zip-up or pullover. AND we’ve got kids sizes! Please place your order via this link to our Google Order Spreadsheet.

The deadline to accept new orders is Friday, September 26th. Samples will be in the gym early next week for you to try.

The order link is here.

WOD 9.17.2014

Amy Babiak and Kristyn Sparacino at the CMC! Photo by Dawn Hayner.

Amy Babiak and Kristyn Sparacino at the CMC! Photo by Dawn Hayner.


Monster Mash #7

Starting at 0:00

21-15-9
Power Snatch
Burpees

Starting at 10:00

21-15-9
Thrusters
Burpees

Starting at 20:00

21-15-9
Wallballs (20/14)
Burpees

Starting at 30:00

800m Suitcase Carry

RX: 75/55, 50/30 handle
RX+: 95/65, 70/50 handle

Each workout is scored individually for time.

Athlete Profile: Peggy Towell

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Peggy Towell is a CrossFitter and Bootcamp athlete here at CFDV. Check out her story below!

How long have you been practicing Functional Fitness like CrossFit?

I started Crossfit approximately 6 years ago. My first trainer was a fellow Crossfitter, Johnny Pain, who was just starting out as a trainer. He trained us every morning in a friend’s garage. He introduced us to the intense workouts with weight-lifting followed by the WOD. I instantly loved the challenge that came with each work out. From there, I continued my training at Inside Out Training, until they recently closed. I joined Crossfit DelVal this past June.

Like many of our members, your attendance at the gym is a “family affair” of sorts. Tell us about that.

My daughter, Michelle, and I started training together from the beginning. My other daughter, Mimi, joined after graduating from college. All three of us love the workouts we get from Crossfit. We enjoy working out together; we encourage and push ourselves through the workouts. We felt welcomed into Crossfit DelVal where we continue to work out as a family.

You’re recovering from cancer. Tell us how that impacted your fitness journey (or the other way around!):

Unfortunately, I had to stop working out once I was diagnosed with cancer. I remained very active throughout my treatments. I continued walking to work as much as I could and turned watching my grandkids into a form of exercise, Pushing two kids (4-year-old and a 2-year-old) in a double stroller. I couldn’t wait to get back into the gym. The first day back was a little rough but each day after it I began gaining my strength back. I may be a little slow but I love to finish a workout.

What advice do you have for those who’ve had to face health challenges? How should they approach their fitness?
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I would advise others to remain as active as they feel up to. It definitely is not easy, but exercise does not have to be going to a gym or going for a run. Being active kept my spirits up and made my body feel good. I tried to remain as positive as possible. I would also tell others to stay optimistic and stayed focused on gaining their strength back. Remaining happy is key! Even on the bad days.

Beatles or Stones? Why?

Beatles, because they are always happy and upbeat. They have feel-good music that everyone enjoys listening to.

WOD 9.16.2014

CMC

Our bad-ass CMC competitors!

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

EMOM 8
Odds: 5 Touch & Go Deadlifts (no mixed grip allowed)
Evens: AMRAP Pushups

RX: 60% of work set weight
RX+: 70% of work set weight, Ring Dips

Score is total pushups/ring dips PLUS successfully completed rounds of unbroken touch & go deadlifts with a double-overhand grip. If a round is broken up, you may try again to do all of the reps unbroken until that minute is up.

Cash Out

3×5 Weighted Chins, Negatives or Single-Arm DB Rows
Chins: Add 2.5 lbs from last week
Negatives: 2 second descent
Rows: Add 5 lbs

Panties in a WOD: I Bought Donuts Today

WOD 9.15.2014

Michelle Clark-Halligan during the 9-11 Memorial WOD.

Michelle Clark-Halligan during the 9-11 Memorial WOD.


Main Site Monday – September 1st, 2014

For time:

Row 30 Calories
30 Burpees over the barbell
30 Hang Cleans

RX: 95/65
RX+: 135/95

*Hang Cleans mean Hang Squat Cleans. You must receive the bar below parallel.

Post results to Wodify.

Cash Out

Tabata Squat Challenge – add 1 rep to last week’s number.

WOD 9.13.2014

Watch out for the slam balls...they're exploding!

Watch out for the slam balls…they’re exploding!


Two Girls, One WOD

Partner Isabel
30 Snatches

RX: 135/95

7-minute time cap. One person works at a time. Reps are divided however you want.

Rest 5 minutes.

Partner Cindy
20-Minute AMRAP:
5 Pullups
10 Pushups
15 Air Squats

Person A does a complete round. Then, person B does a complete round.

Post time for Partner Isabel and rounds/reps for Partner Cindy to Wodify.

WOD 9.12.2014

Jaime Becker

Jaime Becker


Strength

Close Grip Bench Press: 5,5,5+ (Use 65-70% Regular Bench Press 1RM)

Deadlift: 1×5+ (Restart at 70% of your new 1RM)

Metcon

EMOM 10

Odds: AMRAP Double Unders
Evens: 5 Touch & Go Deadlifts (no mixed grip allowed)

RX: 60% of work set weight
RX+: 70% of work set weight

Score is total successfully completed rounds of unbroken touch & go deadlifts with a double-overhand grip PLUS total double unders. The combined total will be scored as reps.

If a round of deadlifts is broken up, you may try again to do all of the reps unbroken until that minute is up.

Cash Out

Tabata Squat Challenge

Add 1 rep per round from first week.