CrossFit Delaware Valley

Daily Workout 2.22.12

Kara — Tue, 21 Feb 2012 23:00:55 +0000

Strength & Assistance Work

Back Squat 5/5/5+
@ 85% of 1RM.

3 max sets of Kipping Pullups.

Metcon

Row a 2K for time.

Post stats for strength and time for metcon to comments.

The CrossFit Games Open WOD 12.1 will be announced TONIGHT (Wednesday) at 8pm on the Games site! Stay tuned and remember that this WOD will be programmed for all Friday classes. If you can, come Friday at 6pm for our Games kick-off and stink-n-drink afterward! The Body Comp Challenge will also be celebrating its conclusion with a delicious paleo potluck. But don’t worry – beer is encouraged!

Carb Addiction: Cake is the New Crack

Daily Workout 2.21.12

Kara — Mon, 20 Feb 2012 23:00:07 +0000

Metcon

For time:

35 Burpees
2 Body Weight + Half Deadlifts*
25 Burpees
4 Body Weight + Half Deadlifts
15 Burpees
6 Body Weight + Half Deadlifts
5 Burpees
8 Body Weight + Half Deadlifts

*To figure out your Deadlift weight, take your body weight and multiply it by 1.5. For example, if you weigh 200 pounds, your Deadlift weight will be 300. Scale as needed.

Post time for metcon to comments.

ONE DAY LEFT UNTIL OPEN WOD 12.1 IS ANNOUNCED! Join the CFDV Team today!

Make Your Own Ghee

Athlete Spotlight: Katie Connolly-Staffelbach

Kara — Mon, 20 Feb 2012 14:00:58 +0000

Name: Katie Connolly-Staffelbach

Nickname: None really, but Kara told me I’m known in the gym as “Katie the Cop”

Age: 41

Occupation: babysitter, taxi driver, plumber, animal control officer, donut eater and coffee drinker (otherwise known as “A Cop”)

Hometown: Wilkes-Barre, PA

Favorite WOD: Fight Gone Bad

Favorite lift: I like any sort of squat.

How long have you been CrossFitting? I joined CFDV in 2010 (I think) back at the Groce St. location, but never stuck with it on a consistent basis. I truly began “CrossFitting” last September, with the SOS Challenge.

Which class time do you usually attend? Any time my schedule allows.

How did you find CrossFit? We have a Physical Fitness standard for SWAT, which includes completing an obstacle course in SWAT gear in a certain amount of time. I was looking for a workout regimen that would get me stronger so I could improve my time. One of the fitness instructors at the Police Academy told me I should look into CrossFit.

What is your athletic background? None, really. No sports in high school or college. As an adult I’ve been training in Krav Maga (Israeli hand-to-hand combat) since 1999 and used that to stay fit for a number of years.

How has CrossFit changed your life, lifestyle, level of fitness? Overall, I’m living a much healthier lifestyle. I’ve seen the biggest changes at work. We have a large elderly population in our town and get many calls for “lifting assistance” when people have fallen. It’s been a huge help now that I can lift heavier weights. I also don’t get winded as easily when I’ve had to chase and/or fight with someone. I love knowing I’m fit enough to handle myself in any situation and go home safe to my family after every shift.

What made you drink the CrossFit “kool-aid”? Last year’s “SOS” Challenge. Once I started going 4 times a week, I was HOOKED!

What are your CrossFit goals for this year? One strict pullup, then one strict pullup in all my SWAT gear.

What do you do in your free time (when you’re not at the box)? Working, photography, teaching firearms, or spending time with the hubby and three dogs.

What is your favorite cheat food? Any sort of pasta, but I have a weakness for macaroni and cheese.

Tell us something that most people wouldn’t know about you: I’m a pretty emotional person. I cry a lot.

Name at least one embarrassing guilty pleasure: The “Real Housewives” TV series. I’m fascinated by those women! Also, I’m a huge makeup addict, although I don’t get to wear it that often. I guess I do have a “girly” side somewhere.

Any advice for new members? Don’t compare yourself to anyone. Give yourself credit for going and completing the WOD, no matter how much you have to scale or how long it takes. You’re here, while many others are letting their fear hold them back. Be proud of yourself for that.

What is your favorite song or kind of music to WOD to? Anything but Country. The box has actually introduced me to some music I would have never found on my own.

What was the most embarrassing or hilarious thing to happen to you at CFDV? There’s a picture of me at FGB from last year with the most hideous “WOD Face.” Embrace the suck, right?

Daily Workout 2.20.12

Kara — Sun, 19 Feb 2012 23:00:16 +0000

Brandon Vescio

Strength

Push Press 5×3
Progressive Load

Metcon

12 Minute Cindy

In 12 minutes, complete as many rounds as possible of:

5 Pullups
10 Pushups
15 Squats

Post stats for strength and rounds achieved for Cindy to comments.

Three days until Open WOD 12.1 is announced and 40 CFDV members are signed up for the team! If you’re still on the fence, JUST DO IT! It’s going to be tons of fun and you’ll challenge yourself in ways you didn’t know were possible!

Who Is Paul McCartney? (Video, NSFW)

Daily Workout 2.18.12

Kara — Fri, 17 Feb 2012 23:00:27 +0000

Strength & Assistance Work

Power Clean 5×5
Progressive Load

3 max sets of Pushups.

Metcon

7 rounds of Drexel Avenue Hill Sprints

Walk back to start after each sprint as rest.

Post stats for strength and splits for metcon to comments.

Pump Iron!

Daily Workout 2.17.12

Kara — Thu, 16 Feb 2012 23:00:09 +0000

Jacki Ford

CrossFit Games 2012 Tune-Up WOD #2

AMRAP 15 minutes

5 Hang Power Cleans (135/95)
10 Pistol Squats
15 Double Unders

Score is determined by the total number of reps completed within the fifteen minutes.

Hang Power Cleans begin from the hang position, although the first rep from the floor may be power cleaned into position. All reps end in the front rack with elbows past the bar (as viewed from the side).

The Pistols must start from standing (hips and knees locked out) and must pass through parallel. Legs MUST be alternated for 5 right and 5 left per round. It is not permissible to use any external objects as counter-weights (kettlebells, dumbbells, etc), nor may the pistols be done on top of a bench or box. If the trailing leg touches the ground during the movement, the rep does not count.

Double Unders must be done in a forward direction only and must fully clear the feet to count.

Scalings are as follows:

HPC –> Less weight (115/80, 95/65, 80/55)
Pistols –> Assisted Pistols (hold a band while squatting and/or squat to a box)
Double Unders –> Double Under Attempts –> 45 Singles per round (counts as 3-to-1)

Each class will be broken into two heats: Athletes and Judges. One round will be completed and then the attendees will switch roles. Whatever the workout (scaled, rx, etc), judges need to ensure that full range of motion is being maintained. The “no-rep” call will be used and judges should let their athletes know what piece of the movement isn’t being properly executed (example: depth in the pistol).

Post scores to the board and to the website. Include RX’d or scaled and the total number of reps completed. Example: Joe Schmoe, RX, 134 total reps.

Good luck!!!

Why Does Your Pancreas Have Tastebuds?

Daily Workout 2.16.12

Kara — Wed, 15 Feb 2012 23:00:56 +0000

Hercules Bothma sends greetings from Hawaii, saying: "Only nice girls here, no one named Cindy, Fran or Kelly..."

Strength & Assistance Work

Bench Press 5×3
Progressive Load

Russian Swings 5×12

Metcon

10 Minute AMRAP

5 Ring Rows
7m Walking Lunges
7m Bear Crawl

Post stats for strength and rounds achieved in metcon to comments.

The CrossFit Games Open info session is tonight at 8. See you there!

Bread: Another Food That is Trying to Kill You

Attention Everyone Who Has Ever Wanted to Gain Massive Size: Try Tyrannosaur Training!

Daily Workout 2.15.12

Kara — Tue, 14 Feb 2012 23:00:00 +0000

Tom's sleeveless flannel makes him powerful.

Strength

Front Squat 5×3
Progressive Load

Metcon

3 rounds for time of:

25 Med Ball Cleans (20/14)
30 Froggy Situps

Post stats for strength and time for metcon to comments.

The CrossFit Games Open info session will be tomorrow night at 8pm – no sign-ups necessary. Just show up!

We’re #8! 47 Sports and Fitness Activities Ranked

Daily Workout 2.14.12

Kara — Mon, 13 Feb 2012 23:00:40 +0000

Valentine’s Day Massacre

Partner up with a member of the opposite sex. Perform one round of each couplet:

1000m Row / 150 Double Unders
100 Wallballs / 150 KB Swings (53/35)
100 Box Jumps (20) / 150 Situps
100 Hand-Release Pushups / 150 Squat Thrusts

Partners will be given one rower, two jump ropes, two wallballs, two kettlebells, one box and one abmat. We will stagger starts if necessary. Partners must perform separate movements during the couplet until all of the reps of one side are completed. Partners may switch positions at any time (i.e., one person does wallballs, another does KB swings. if the KB swings finish first, the second athlete can jump in on the wallballs). The team may not advance to the next couplet until all reps are completed.

Stick around after the 7pm class for a quick drink and a trip to McCloskey’s in Ardmore for Valentine’s Day Chicken Wings!

What Happens In Your Body When You Eat Ramen & Gatorade (Video)

Athlete Spotlight: Anthony Cambria

Kara — Mon, 13 Feb 2012 14:00:02 +0000

Name: Anthony Cambria

Nickname: A few…Ant, Anth, Tony, Cambs

Age: 28

Occupation: Business Analyst at Oracle

Hometown: Grew up in Springfield, live in Broomall now

Favorite WOD: Cindy

Favorite lift: Deadlift

How long have you been CrossFitting? A little over a year.

Which class time do you usually attend? Most often 5pm, sometimes 9:30am

How did you find CrossFit? I did some CrossFit workouts a few years ago when a friend of mine moved back to the area from San Diego where he was introduced. I never followed up with it though because of location until I passed the sign for Delaware Valley and had no excuse.

What is your athletic background? I played all sports growing up. In high school I was golf team captain and played some intramural sports during college. I’ve always worked out, before CrossFit mainly running and my globo gym beach workout favorites, curls and shrugs.

How has CrossFit changed your life, lifestyle, level of fitness? Having variety in my workouts compared to my old routines really has been motivating. It doesn’t feel like I’m just going through the motions anymore. I am eating better, my endurance has reached new levels, and I am stronger than I ever have been. I think even see an ab or 2.

What made you drink the CrossFit “kool-aid”? Where else can you do stuff like climb ropes, flip tires, and drag sleds?

What are your CrossFit goals for this year? DOUBLE UNDERS!

What do you do in your free time (when you’re not at the box)? Spend time with family and friends, travel, play golf, Eagles and Phillies games, Avalon, NJ, in the summer.

What is your favorite cheat food? Being Italian and growing up with a mom who cooked enough food to feed the entire box every night, there’s a lot. I’d have to say any type of pasta or parm, probably manicotti with a giant piece of garlic bread.

Tell us something that most people wouldn’t know about you: I work from my house everyday in sweats and a hoodie.

Name at least one embarrassing guilty pleasure: After seeing Jersey Boys over Christmas, I’m guilty of blasting the Frankie Valli Greatest Hits CD in my car.

Any advice for new members? Keep pushing yourself during the workouts; you’ll be surprised at what you can achieve. Also don’t underestimate the importance of a rest day.

What is your favorite song or kind of music to WOD to? Hip Hop/Rap and of course the Rocky IV soundtrack.

What was the most embarrassing thing to happen to you at CFDV? I couldn’t even make it through the warm up one Saturday morning class after a rough Friday night out.