Comments for CrossFit Delaware Valley http://crossfitdelawarevalley.com Life, Liberty and the Pursuit of Elite Fitness Wed, 22 Feb 2012 21:11:37 +0000 hourly 1 http://wordpress.org/?v=3.3 Comment on Daily Workout 2.22.12 by Blaise http://crossfitdelawarevalley.com/2012/02/21/daily-workout-2-22-12/comment-page-1/#comment-6824 Blaise Wed, 22 Feb 2012 21:11:37 +0000 http://crossfitdelawarevalley.com/?p=5890#comment-6824 Wow Sheldon, thanks for the shoutout. I started Barbell club at roughly a 190lb squat PR and a 200lb bench PR. I was doing 130x3x5 at the time, this was July. At the end of a month I was at 190x3x5 back squat (225 1RM), and I believe a 205 bench PR with MUCH better form. I then did 4 more cycles from November through February. We started up on the squat where we left off (190x3x5), and on Monday this week I did 270x3x5. Last 1RM was 315 squat, while my bench is around 235 1RM. What does all this mean? Do your squats and you'll leave your bench in the dust very quickly. Wow Sheldon, thanks for the shoutout.

I started Barbell club at roughly a 190lb squat PR and a 200lb bench PR. I was doing 130x3x5 at the time, this was July. At the end of a month I was at 190x3x5 back squat (225 1RM), and I believe a 205 bench PR with MUCH better form. I then did 4 more cycles from November through February. We started up on the squat where we left off (190x3x5), and on Monday this week I did 270x3x5. Last 1RM was 315 squat, while my bench is around 235 1RM.

What does all this mean? Do your squats and you’ll leave your bench in the dust very quickly.

]]> Comment on Daily Workout 2.22.12 by Zach http://crossfitdelawarevalley.com/2012/02/21/daily-workout-2-22-12/comment-page-1/#comment-6823 Zach Wed, 22 Feb 2012 21:11:21 +0000 http://crossfitdelawarevalley.com/?p=5890#comment-6823 Tom, I'd love to work with you, drop me an email. Just to let everyone know, I currently have 1 open spot in the Barbell Club, with another spot coming open to start on March 19th. Spots are first come, first serve, based on emails that I recieve. If you're interested, email me at: zach@meatheadalliance.com. Thanks Tom,

I’d love to work with you, drop me an email. Just to let everyone know, I currently have 1 open spot in the Barbell Club, with another spot coming open to start on March 19th. Spots are first come, first serve, based on emails that I recieve. If you’re interested, email me at: zach@meatheadalliance.com. Thanks

]]> Comment on Daily Workout 2.22.12 by Tom Vogelgesang http://crossfitdelawarevalley.com/2012/02/21/daily-workout-2-22-12/comment-page-1/#comment-6822 Tom Vogelgesang Wed, 22 Feb 2012 20:41:54 +0000 http://crossfitdelawarevalley.com/?p=5890#comment-6822 Thank you for your input Sheldon. I am planning on doing the barbell club I was just waiting until I get back from vacation in 2 weeks before I started. Thank you for your input Sheldon. I am planning on doing the barbell club I was just waiting until I get back from vacation in 2 weeks before I started.

]]> Comment on Daily Workout 2.22.12 by Sheldon http://crossfitdelawarevalley.com/2012/02/21/daily-workout-2-22-12/comment-page-1/#comment-6821 Sheldon Wed, 22 Feb 2012 19:02:21 +0000 http://crossfitdelawarevalley.com/?p=5890#comment-6821 Tom, it sounds to me like you should do a cycle of Barbell Club with Zach. He will dial in your form and get your strength balanced out. Most people get stuck in that old school mindset that you should do one body part per day or one big lift (squat, bench, deadlift, press) per day each week. In reality, most people that are in the novice levels of strength adaptation should be squatting 2-3x a week. Blaise is a great example of someone who started at CFDV in a situation similar to yours (not sure of his exact numbers) and now he has much higher, and much more balanced strength levels. I myself have even done multiple stretches of that style of strength training over the past few years. Even now, I am front squatting and back squatting each once a week. With that being said - today was PR Front Squat day at the Globo Gym for me. My previous best was 305#. 275x1 (still warming up) 295x1 (no problemo) 315x1 (dang, that felt pretty easy) 335x1 (alright, now we're getting somewhere) 355x1 (hello! almost broke me in half!) That's right, 50# PR! I am ready for the Open now! Was going to do the burpee/deadlift met-con afterwards but got short on time so just did this quick one - 5 rounds- 10 burpees 5 pull-ups 4:39 Tom, it sounds to me like you should do a cycle of Barbell Club with Zach. He will dial in your form and get your strength balanced out. Most people get stuck in that old school mindset that you should do one body part per day or one big lift (squat, bench, deadlift, press) per day each week. In reality, most people that are in the novice levels of strength adaptation should be squatting 2-3x a week. Blaise is a great example of someone who started at CFDV in a situation similar to yours (not sure of his exact numbers) and now he has much higher, and much more balanced strength levels. I myself have even done multiple stretches of that style of strength training over the past few years. Even now, I am front squatting and back squatting each once a week.

With that being said – today was PR Front Squat day at the Globo Gym for me. My previous best was 305#.

275×1 (still warming up)
295×1 (no problemo)
315×1 (dang, that felt pretty easy)
335×1 (alright, now we’re getting somewhere)
355×1 (hello! almost broke me in half!)

That’s right, 50# PR! I am ready for the Open now!

Was going to do the burpee/deadlift met-con afterwards but got short on time so just did this quick one -

5 rounds-
10 burpees
5 pull-ups

4:39

]]> Comment on Daily Workout 2.22.12 by jetblossom http://crossfitdelawarevalley.com/2012/02/21/daily-workout-2-22-12/comment-page-1/#comment-6820 jetblossom Wed, 22 Feb 2012 19:01:49 +0000 http://crossfitdelawarevalley.com/?p=5890#comment-6820 19 / 16 / 14 kips -- I think they're getting easier! 135# x ? (Didn't get to finish) 8:39 row Wow, Brian, tell them we want you back alive ;-) 19 / 16 / 14 kips — I think they’re getting easier!
135# x ? (Didn’t get to finish)
8:39 row
Wow, Brian, tell them we want you back alive ;-)

]]> Comment on Daily Workout 2.21.12 by Lia http://crossfitdelawarevalley.com/2012/02/20/daily-workout-2-21-12/comment-page-1/#comment-6819 Lia Wed, 22 Feb 2012 18:50:15 +0000 http://crossfitdelawarevalley.com/?p=5840#comment-6819 I think we defintely need fast paced music....sticking with a theme is a cool idea too. I think we defintely need fast paced music….sticking with a theme is a cool idea too.

]]> Comment on Daily Workout 2.22.12 by Tom Vogelgesang http://crossfitdelawarevalley.com/2012/02/21/daily-workout-2-22-12/comment-page-1/#comment-6818 Tom Vogelgesang Wed, 22 Feb 2012 17:27:04 +0000 http://crossfitdelawarevalley.com/?p=5890#comment-6818 I think I am doing something wrong if my PR for bench press and back squat is the same weight. Anyone have any thoughts? I would figure my legs would be a lot stronger then my arms. I think I am doing something wrong if my PR for bench press and back squat is the same weight. Anyone have any thoughts? I would figure my legs would be a lot stronger then my arms.

]]> Comment on Daily Workout 2.21.12 by Annamarie http://crossfitdelawarevalley.com/2012/02/20/daily-workout-2-21-12/comment-page-1/#comment-6817 Annamarie Wed, 22 Feb 2012 15:54:01 +0000 http://crossfitdelawarevalley.com/?p=5840#comment-6817 maybe mix the playlist up a bit? Stick with the theme, add 4 Non Blondes, Concrete Blonde? maybe mix the playlist up a bit? Stick with the theme, add 4 Non Blondes, Concrete Blonde?

]]> Comment on Daily Workout 2.22.12 by Andy P. http://crossfitdelawarevalley.com/2012/02/21/daily-workout-2-22-12/comment-page-1/#comment-6816 Andy P. Wed, 22 Feb 2012 15:27:27 +0000 http://crossfitdelawarevalley.com/?p=5890#comment-6816 "Everybody get on the ground, put your hands over your heads, put your valuables in THIS bucket, or it's burpees 'till ya puke!!" Rob getting harsh with the members again. ;) “Everybody get on the ground, put your hands over your heads, put your valuables in THIS bucket, or it’s burpees ’till ya puke!!”

Rob getting harsh with the members again. ;)

]]> Comment on Daily Workout 2.21.12 by Lia http://crossfitdelawarevalley.com/2012/02/20/daily-workout-2-21-12/comment-page-1/#comment-6815 Lia Wed, 22 Feb 2012 14:42:15 +0000 http://crossfitdelawarevalley.com/?p=5840#comment-6815 Please no more Blondie.....I'm thinking up some song selections and will report back. Please no more Blondie…..I’m thinking up some song selections and will report back.

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