Daily Workout 3.1.13

Tom Vogelgesang

Metcon

For time:

1 Broomile 40 Pullups 30 Pistols (R/L) 20 Toes-thru-Rings 10 Bar Muscle Ups

Post time to Wodify.

How to Set and Train for a Goal

Don’t forget: the CFDV Level One test is tomorrow at 10:30AM! You had to register for this in advance, but don’t worry if you . . . → Read More: Daily Workout 3.1.13

Protein Club

Unfortunately, Stronger Faster Healthier has raised their prices on Whey Protein and will now be charging us more for Pure Whey ($40) and Recovery Whey ($65).  We go through a LOT of protein.  And, we fork out a fair bit of cash each month to place our bulk order, without any guarantee on how much . . . → Read More: Protein Club

CrossFit Power Couple: Stacey Mayrides & Zach Frankhouser

ZachStacey

In the month of February, we’ll be celebrating our CrossFit couples! Look for couple profiles throughout the month.

Zach & Stacey, together 8 years, married 2.5 years.

How did you meet? Stacey: In college at Penn State, I pestered the crap out of him until he finally agreed to date me Zach: In the dorms . . . → Read More: CrossFit Power Couple: Stacey Mayrides & Zach Frankhouser

Daily Workout 2.28.13

Birthday twins!!

Strength 1

High-Bar Back Squat: 8×2, progressive.

Strength 2

Press: 5×5, sets across.

Post results to Wodify.

Happy birthday to Stacey and Gordon today!

A Taco Shell Made Out of Bacon at PYT in Philly!

A Look Inside Lululemon’s Unique Goal-Setting Program

. . . → Read More: Daily Workout 2.28.13

Daily Workout 2.27.13

Kristyn Sparacino and Mat Lederman

Strength

Power Clean: Find 2-rep max.

Then EMOTM 8 mins: 2 reps @ 90%.

Metcon

3 rounds for time:

15 Pullups 15 Thrusters (95/65) Rest one minute.

Post results to Wodify.

Bad Habits of the Power Clean

Goats Yelling Like Humans (needs sound!)

What Really Causes Celiac Disease?

. . . → Read More: Daily Workout 2.27.13

Have you signed up yet?

Daily Workout 2.26.13

Strength

Power Snatch: Find 2-rep max.

Then EMOTM 8 mins: 2 reps @ 90%.

Metcon

2K Row.

Post results to Wodify.

Natalie Burgener Slow-Motion Snatch (watch her HIPS!)

CrossFit Renaissance in Philadelphia is hosting a Hope for Kenya WOD this Saturday, March 2nd! More info here. 

The Science Behind Coffee and Why It’s . . . → Read More: Daily Workout 2.26.13

CrossFit Power Couple: Lyndsay & Kevin Messner

KevinLyndsay

In the month of February, we’ll be celebrating our CrossFit couples! Look for couple profiles throughout the month.

Together since April 12, 2008; just married on October 20th, 2012.

How did you meet? Lyndsay: Rugby practice. I went to my first practice with Brandywine Women’s Rugby Club and the men were practicing at the . . . → Read More: CrossFit Power Couple: Lyndsay & Kevin Messner

Daily Workout 2.25.13

Happy birthday today to Andrew and Jodi!

Strength

High-Bar Back Squat: 7×3, progressive.

Metcon

12-minute AMRAP: 10 Burpees 5 Thrusters

Men start at 95lbs and increase the weight of the barbell by 10 total pounds for each set of Thrusters. Women start at 65lbs and increase by 5 total pounds for each set.

. . . → Read More: Daily Workout 2.25.13

Daily Workout 2.23.13

G.I. Jane

100 Burpee Pullups for time.

Post time to Wodify and compare with 7.5.12.

Top 10 Benefits of Being a Parent Who Does CrossFit

Congrats to former CFDV members Jill and John Wallen, who have opened their own affiliate, CrossFit Thunder Hill in Toughkenamon, PA (just past Longwood Gardens). Their grand opening is TODAY and we’re all . . . → Read More: Daily Workout 2.23.13