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Archives April 2012

30
Apr

Daily Workout 5.1.12

Strength & Assistance Work Back Squat 5×5 -OR- Front Squat 6×3 – OR- Overhead Squat 8×2 Progressive load. 5 sets of Landmine Rows. Metcon 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 Joe,” at 1000. Register here. There …

29
Apr

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 …

29
Apr

Daily Workout 4.30.12

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 Shape-Up Partner Challenge will be held today (Monday) at …

27
Apr

Daily Workout 4.28.12

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: 20″ box (Reps) …

26
Apr

Daily Workout 4.27.12

Strength & Assistance Work Back Squat 5×5 -OR- Front Squat 6×3 -OR- Overhead Squat 7×2 Progressive load. Metcon Bill 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! Did we mention catering …

26
Apr

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 …

25
Apr

Daily Workout 4.26.12

Skillwork Muscle Up Skillwork Metcon 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 Science for the Everyday …

25
Apr

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, multis, …

24
Apr

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. Metcon 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 the …

23
Apr

Daily Workout 4.24.12

Barbara 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 tonight at McCloskey’s in Ardmore!  Prom! …

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