Daily Workout 9.1.2011


Kevin Belza and Joy Caldwell


Deadlift 5/5/5+ @ 65%, 75% and 85% of 90% of your one-rep max.


Run 800 meters x 3 Rest 2 Minutes in between sets

Post weights, reps, and time to comments.

The ‘Heart Attack Proof’ Diet?

Ever Wonder Where the Windows XP Default Wallpaper Came From?

. . . → Read More: Daily Workout 9.1.2011

The CFDV SOS Habits Challenge

Has the summer killed your diet? Have you attended one too many parties and barbeques? How about vacation? What’s your beer consumption like these days? Are you getting enough vegetables? Are you training enough?

The summer is fantastic in a lot of ways. But let’s face it – we sometimes develop some bad habits between . . . → Read More: The CFDV SOS Habits Challenge

Daily Workout 8.31.2011

Another busy night at CFDV

Jack the Ripper

5 rounds for time of:

10 Burpee Pullups 10M Bear Crawl 10 ManMakers (25/15) 10M Bear Crawl

Post time and weights used to comments.

Mary Ann “Polly” Nichols (née Walker; 26 August 1845 – 31 August 1888) was one of the Whitechapel murder victims. Her death . . . → Read More: Daily Workout 8.31.2011

Daily Workout 8.30.2011

Nick Sannelli


Press 5/5/5+ @ 65%, 75% and 85% of 90% of your one-rep max.

You should use your new numbers from the last Wendler cycle for this round. Take the final set of the 1+ @ 95% and run it through this calculator to get your new estimated 1RM.


AMRAP 12 . . . → Read More: Daily Workout 8.30.2011

Athlete Spotlight: Rich Andrews

Rich Andrews and his daughter Becca

Name: Rich Andrews

Nicknames: Roons, Pele, ColdFusion, Bignose, Mr. 400, $

Age: 32

Occupation: Associate Pastor at Blue Route Vineyard Community Church

Hometown: Media, Pa

Favorite WOD: Anything that includes words like “crippler” or “revenge” in the title. I just did a team WOD this week, which was . . . → Read More: Athlete Spotlight: Rich Andrews

Daily Workout 8.29.2011

Isabel vs. Helen

3 rounds for time:

400 meter run 21 Kettlebell Swings (55/35) 12 Pullups 10 Snatches (135/95)

Post time and feelings about this WOD to comments.

Assembling the Perfect Bug Out Bag

What To Do If a Nuclear Disaster is Imminent

. . . → Read More: Daily Workout 8.29.2011

Daily Workout 8.27.2011

Sarah Hormell


Main Site Cycle – July 7, 2011


Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang Power Clean, 9 reps 155 pound Push Jerk, 6 reps

Post time to comments and compare to main site times here.

Workout Gurus Tout Burpees

Six Beloved Characters Who . . . → Read More: Daily Workout 8.27.2011

Daily Workout 8.26.2011

Brianna LePard

Main Site Cycle – July 6, 2011

Five rounds for time of: 15 foot L-rope climb, 1 ascent 5 Parallette handstand push-ups 45 pound barbell one-legged overhead squat, 10 reps

For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the . . . → Read More: Daily Workout 8.26.2011

Daily Workout 8.25.2011

Kalyn McDonald returns to Ohio University this weekend after 10 weeks at CFDV. Good luck, Kalyn!

Kalyn’s Last Chance Workout


Rope Climb


In teams of three, complete 100 reps of each of the following movements:

Ring Rows Box Jump (30/24) Kettlebell Swing (2 pood/1.5 pood) Slam Ball (30/20) Pushups

Then Run 800 . . . → Read More: Daily Workout 8.25.2011

Daily Workout 8.24.2011


Chris Foehl


Practice skillwork for 15 minutes.


AMRAP 15 Minutes:

10 Sumo Deadlift High Pulls (75/55) 10 Thrusters

Post time for rounds completed to comments.

How to Detect Bullsh*t

Tanning Can Cause Cancer, But Not Tanning Could Cause Worse





. . . → Read More: Daily Workout 8.24.2011