Daily Workout 3.1.12

Colleen O'Connor


Run 800m 21 Snatch Grip Deadlifts (185/135) 50 Bar Jumps 15 Snatch Grip Deadlifts 50 Bar Jumps 9 Snatch Grip Deadlifts 50 Bar Jumps Run 800m

Post time and weights used to comments. Compare to time on 9.26.11.

Attention Team CFDV: Anyone who is doing this but wants to save . . . → Read More: Daily Workout 3.1.12

The CFDV Lean Out Club

Everyone is different. What works for me won’t necessarily work for you. When it comes to changing your body composition, or changing old eating and lifestyle habits, the whole thing can seem overwhelming. Where do you even begin? This is where the Lean Out Club (LOC) comes in. The LOC is designed to help you reach . . . → Read More: The CFDV Lean Out Club

Daily Workout 2.29.12

Kristyn Sparacino


Press 5/5/5+ @ 85% of 1RM


4 rounds of

3 minute AMRAP of:

Run 200m Max Sandbag Burpee Suicides

Two cones will be set up 10m apart. Athletes will run with the sandbag from one cone to the other, put the sandbag down, do 3 burpees, then pick up the . . . → Read More: Daily Workout 2.29.12

Body Composition Challenge Winners

For five weeks, a group of CFDV members went through a nutrition and lifestyle challenge with two scoring criteria: Before and After photos and a written self-assessment at the end of the challenge. There were no scoresheets to fill out, no calories to count, no food to weigh or measure. Those who stuck to the . . . → Read More: Body Composition Challenge Winners

Daily Workout 2.28.12

Happy birthday, Stacey!


100 Pullups 100 Pushups 100 Situps 100 Squats

For time. Complete all reps of each exercise before moving to the next. Newcomers should consider scaling the number of reps per exercise. Post time to comments.

Don’t forget: Games Open WOD 12.2 will be announced tomorrow (Wednesday) at 8pm EST! 

. . . → Read More: Daily Workout 2.28.12

Athlete Spotlight: Benjamin Loyle


Name: Benjamin Loyle

Nickname: In high school we all had “handles” that we called each other, and everyone called me Clarus, but it never really stuck past that. Ben works fine now a days.

Age: 29

Occupation: International IT Project Management at the Boeing company. Remember that scene from “Pulp Fiction” where The Wolf came . . . → Read More: Athlete Spotlight: Benjamin Loyle

Daily Workout 2.27.12

Herb & Jody

Strength & Assistance Work

Deadlift 5/5/5+ @ 85% of 1RM.

3 max sets of Pushups.


3 rounds of:

30 KB Snatches (no Rx weight – use something heavy that you can do with good form) 3 Rope Climbs -or- 6 Muscle-Ups

Post stats for strength, plus time and weight . . . → Read More: Daily Workout 2.27.12

Daily Workout 2.25.12

Can you name the Headless Kettlebellsman?

Strength & Assistance Work

Bench Press 5/5/5+ @ 85% of 1RM.

Russian Swings 5×8


Run 2 Broomiles for time. Rest 5 minutes in between and post splits to comments.

Team CFDV: Remember to submit your WOD 12.1 score to the Games site by tomorrow afternoon so that . . . → Read More: Daily Workout 2.25.12


(Press play above, and then read.)

The following was written by Sheldon Danley, CFDV athlete extraordinaire:

I know people are a little agitated that the first WOD of the 2012 CrossFit Games Open is 7 minutes of burpees. It’s not glamorous or new or exciting, but let me tell you why this is an . . . → Read More: Down.Up.Down.Up

Daily Workout 2.24.12

CrossFit Games Open 12.1

Complete as many reps as possible in 7 minutes of: Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

At the bottom . . . → Read More: Daily Workout 2.24.12