Girls on Girls II Registration Pre-Sale!

CrossFit Harmony will be running another Girls on Girls Competition on Saturday, May 31st at 0900. This is a female-only partner competition and the cost per team is $100 (includes a tshirt). For more information about the event, please visit www.GirlsonGirlsThrowdown.com.

CFDV ladies are able to pre-register for this event! If you’re interested, please send . . . → Read More: Girls on Girls II Registration Pre-Sale!

Advanced Programming – Phase 1 – Week 4

I apologize for the late post gentlefolk. Work life has caused me to take a mandatory “rest week”. Something tells me most people will be tackling 14.1 one more time tomorrow anyways!

Snatch Snatch from blocks (or stacked plates) – In 12 minutes work up to a 1RM *The bar should be somewhere between . . . → Read More: Advanced Programming – Phase 1 – Week 4

March Pull-Up Challenge

Many of you want to get your first pull-up. Some of you have pull-ups and want more. Some of you just want to hand out tickets to the gun show. All are legitimate goals. Spending more time on your pull-up work will get you there.

This is why we’ve created the CFDV Pull-Up Challenge. . . . → Read More: March Pull-Up Challenge

Advanced Programming Phase 1 – Week 2

Now that we have a baseline, it’s time to start developing improvement in our chosen domains.  I hope you tracked your test results thoroughly and accurately because we will be referencing them often.

Snatch

5 sets of 3 – Deficit Snatch Pull @ 100% of tested 1RM Squat Snatch.  This is NOT a high . . . → Read More: Advanced Programming Phase 1 – Week 2

Advanced Programming – Phase 1 Week 1

As promised, your first week of Advanced Programming is described below. This week will be mostly about testing. CrossFit is, at it’s roots, about measurable data. We can’t track your improvements without first establishing a baseline. Again, you are free to choose which of these categories fit your current goals. You do NOT have . . . → Read More: Advanced Programming – Phase 1 Week 1

New ‘Advanced Programming’ Introduction

JBridges_Celebrate

by Sheldon Danley

I am going to jump right in, because I have a lot to cover. The purpose of this post is to put the CFDV Competitor Class to rest (pour one out…) and give birth to what we shall call our new “Advanced Programming.” There are . . . → Read More: New ‘Advanced Programming’ Introduction

In-House Competition!

On Tuesday, July 16th at 7:30PM, CFDV will be holding our first In-House Competition! This is open to any and all members, regardless of band level. The comp will consist of two WODs.

If you are interested in competing for a spot on our Liberty Box League teams, which starts in the fall, it . . . → Read More: In-House Competition!

13.5 Words of Wisdom from Sheldon

Before you start reading, go start a stopwatch. I will come back to this at the end.

Thirteen point five. The bittersweet end to the 2013 CrossFit Games Open. Don’t ask me which part is bitter and which part is sweet. The Open is always equal parts fun and stress for me, and probably . . . → Read More: 13.5 Words of Wisdom from Sheldon

13.4 Words of Wisdom from Sheldon

Usually I write these based on my experience gained in nearly six years of CrossFit and my extensive collection of CF-related bookmarks in Google Chrome. I try to provide you all with what I think are the most important items to help you achieve the best scores possible. This week, however, I had the rare . . . → Read More: 13.4 Words of Wisdom from Sheldon

13.2 Words of Wisdom from Sheldon

I don’t know about y’all, but I’m a visual learner. I did CrossFit on my own for about two long years before I joined CrossFit Delaware Valley. I taught myself every movement and technique by pouring through videos on www.crossfit.com. If you ask Rob, I think he’d say I moved pretty well when I came to . . . → Read More: 13.2 Words of Wisdom from Sheldon