Daily Workout 5.1.12

Jagan and Varsha Surampudi

Strength & Assistance Work

Back Squat 5×5 -OR- Front Squat 6×3 – OR- Overhead Squat 8×2 Progressive load.

5 sets of Landmine Rows.


Something Else

Post stats for strength and time for metcon to comments.

Plan to attend Zach’s lecture on Saturday, “Sups: Bro Science for the Everyday . . . → Read More: Daily Workout 5.1.12

May Workout Plan

Here’s the plan for May.

May ’12 Training Plan

Some Notes:

1) We’re going to try some of the Regional WODs in this month’s plan. I may slightly change these to account for equipment or logistics.

2) For those doing the Civilian Military Combine, we’re doing a prep WOD on May 10th. This will simulate . . . → Read More: May Workout Plan

Daily Workout 4.30.12

CFDV Prom Queen Heather and King Kevin

Diane 2012 CrossFit Games Regional WOD 1

21-15-9 rep rounds of

Deadlift (225/155) Handstand Pushups

Post time to comments, and compare to 12.22.11. The best time for Diane from Regionals so far has been 1:57 for men and 2:21 for women.

Info meetings for the Summer . . . → Read More: Daily Workout 4.30.12

Daily Workout 4.28.12

Tricia Craven

Fight Gone Bad

In this workout you move from each of five stations after one minute. This is a five-minute round from which a one-minute break is allowed before repeating, for three rounds. The stations are:

Wallball: 20 pound ball, 10 ft target (Reps) Sumo Deadlift High-Pull: 75 pounds (Reps) Box Jump: . . . → Read More: Daily Workout 4.28.12

Daily Workout 4.27.12

Brian and Rob

Strength & Assistance Work

Back Squat 5×5 -OR- Front Squat 6×3 -OR- Overhead Squat 7×2 Progressive load.



1000 meter row 30 burpees

For time.

Post weight for Squat and time for metcon to comments. Compare to 8.15.11.

Warming Up Actually Increases Your Maximum Strength

GET YOUR PROM TICKETS TODAY! . . . → Read More: Daily Workout 4.27.12

CFDV Summer Shape-Up Partner Challenge

Summer is right around the corner. That means hot days, cold drinks, and that inappropriate B word. No, I’m not taking about your mother-in-law. I’m talking about bathing suits. You could blast your bi’s and tri’s to get ready for the gun show, but who are you kidding? Everyone already knows where the beach is . . . → Read More: CFDV Summer Shape-Up Partner Challenge

Daily Workout 4.26.12

Stacey Mayrides


Muscle Up Skillwork


Run a 5K.

This is the Broomall course through the neighborhoods nearby.¬†Reflectors¬†are mandatory if it’s dark.

Post your skill and 5K time to comments.

24 Life Lessons, Courtesy of My Dog

PROOOOOOOOOM! It’s on Saturday. Catering by Qdoba. Buy your tickets here!

Register for “Sups: Bro . . . → Read More: Daily Workout 4.26.12

Sups: Bro Science for the Everyday Joe

Broomall Barbell Club Head Coach Zach Frankhouser will deliver his lecture “Sups: Bro Science for the Everyday Joe” on Saturday, May 5 from 10am – 11am.

Topics will include supplement use, misuse, and every minute detail you ever wanted to know (and some you didn’t) on the staples: whey protein, creatine, BCAAs, fish oil, . . . → Read More: Sups: Bro Science for the Everyday Joe

Daily Workout 4.25.12

Strength & Assistance Work

Deadlift 5×5 -OR- Power Clean 6×3 -OR- Snatch 7×2 Progressive load.

5 sets of GTG Pushups.


Crazy Eights

4 rounds of:

8 Jerks (155/105) 8 Burpees

Post strength numbers and metcon time to comments, and compare to 12.14.11.

“The push jerk is the weightlifting equivalent of slappin’ somebody in . . . → Read More: Daily Workout 4.25.12

Daily Workout 4.24.12

Jay does the "Human Flag"


5 rounds of:

20 Pullups 30 Pushups 40 Situps (anchors are OK) 50 Squats

Rest precisely 3 minutes between each round. Time each round and post times to comments.

In Honor of the Fact That Life is Short

Wish Joe H. goodbye and good luck over 25-cent waaaangs . . . → Read More: Daily Workout 4.24.12