July « 2012 « CrossFit Delaware Valley

Daily Workout 8.1.12

By Kara, on July 31st, 2012%

Nurse Casey!

Metcon

7 rounds of:

5 Deadlifts (245/165) 12 Bar-Facing Burpees Sprint 100m Rest 1 minute

Intermediate: 205/145 Elements: As heavy as you can go with good form.

Post time and version used to comments.

What Dating and Eating Have in Common

Congratulations to Casey Taub, who graduated from Villanova University on . . . → Read More: Daily Workout 8.1.12

Daily Workout 7.31.12

By Kara, on July 30th, 2012%

Phil Gagliardi

Strength & Assistance Work Push Press 5×3 (add 2.5 lbs from last time)

GTG Pistols

Metcon

3 rounds of:

20 Pushups 25 Russian KB Swings (53/35) 30 Double Unders

Intermediate/Elements: Box Pushups; 35/26 for KB Swings, count attempts or 2x singles for DUs.

Post time and version used to comments.

CrossFit is Dangerous? . . . → Read More: Daily Workout 7.31.12

August Workout Plan

By Rob, on July 30th, 2012%

Team,

Here’s the August workout plan. Enjoy!

August ’12 Programming

Athlete Spotlight: Jeff Richardson

By Kara, on July 30th, 2012%

One of these lovely people is Jeff.

Name: Jeff Richardson

Nickname: Nothing really, suggestions welcome.

Age: 30

Occupation: Business Intelligence Architect, it’s mostly boring stuff and statistics.

Hometown: East Haven, CT – moved down here about 2 years ago so my wife could go to med school.

Favorite WOD: Any team workout; the Dog . . . → Read More: Athlete Spotlight: Jeff Richardson

Daily Workout 7.30.12

By Kara, on July 29th, 2012%

President’s Physical Fitness Test

Shuttle Run (for time) 1 attempt at Max Pushups (2 minute cap) Max Anchored Situps in 1 minute 1 attempt at Max Strict Pullups (2 minute cap) Broomile (for time)

Intermediate/Elements Shuttle Run (for time) 1 attempt at Max Pushups or Box Pushups (2 minute cap) Max Anchored Situps in . . . → Read More: Daily Workout 7.30.12

Daily Workout 7.28.12

By Kara, on July 27th, 2012%

Joe Christie

Strength & Assistance Work

Push Press 5×3 (add 5 pounds)

GTG Strict Chins

Metcon

10-minute AMRAP:

5 Wall Walks 10m Bear Crawl 10m Walking Lunge

Intermediate: 4 Wall Walks, 7m

Elements: 3 Partial Range WW, 7m

Post rounds achieved and version used to comments.

Good luck to Rob as he competes today . . . → Read More: Daily Workout 7.28.12

Daily Workout 7.27.12

By Kara, on July 26th, 2012%

This is Jim Hurd, reminding you to STRETCH!

Metcon

5 rounds for time:

21 Turkish Getups (35/26) Run 400m

Intermediate: 26/15

Elements: 3 rounds; use whatever weight is comfortable.

Post time and version used to comments, and compare to 4.12.21.

Pro tip: Wear t-shirts (not tank-tops) and long pants to avoid floor burn . . . → Read More: Daily Workout 7.27.12

Daily Workout 7.26.12

By Kara, on July 25th, 2012%

Nicholas, son of Paul and Julie Abrams, models the CFDV onesie. He plans to cut off the sleeves to show his tattoos.

Metcon

OTMEM 20 (on the minute every minute for 20 minutes)

Evens: 5 Weighted Pullups Odds: 3 Bodyweight Clean & Jerks

RX: 15% BW for Pullup; BW for C&J

Intermediate: No . . . → Read More: Daily Workout 7.26.12

Daily Workout 7.25.12

By Kara, on July 24th, 2012%

More fun people at Saturday's party!

Strength & Assistance Work

Squat 3×5 (progressive – try for new 5 rep PR)

GTG Ring Dips

Metcon

Annie

50-40-30-20-10 rep rounds of

Double Unders Abmat Situps (anchors are permitted)

Intermediate: 40-30-20-10 Elements: 30-20-10; 2-to-1 Singles if no Dubs

Post stats for strength and time for metcon to . . . → Read More: Daily Workout 7.25.12

New Equipment Order from Harbinger

By Rob, on July 24th, 2012%

We’re going to be ordering more wrist wraps and belts soon from Harbinger Fitness. If any of you would like to order wraps or a belt, or something else from their catalog, let me know and I’ll place the order for you. The price list can be found below. Deadline is Monday, July 30th.

HARBINGER . . . → Read More: New Equipment Order from Harbinger