CrossFit Delaware Valley

Daily Workout 5.18.12

Kara — Thu, 17 May 2012 22:00:09 +0000

Julie Faldowski Pryor

2012 CrossFit Games Regional WOD 4

For time:

50 Back Squats (135/95)
40 Pullups
30 Shoulder-to-Overhead (135/95)
50 Front Squats (85/65)
40 Pullups
30 Shoulder-to-Overhead (85/65)
50 Overhead Squats (65/45)
40 Pullups
30 Shoulder-to-Overhead (65/45)

TIME CAP: 22 minutes.

The world records for this WOD thus far are 15:29 for men (Rich Froning, Central East Region) and 14:44 for women (Julie Foucher, Central East Region).

CFDV athletes should scale reps before scaling weight. Post time (or round achieved if not within time cap) to comments.

CrossFit Kids classes begin on Sunday, June 3rd – space is limited! Sign up here!

Daily Workout 5.17.12

Kara — Wed, 16 May 2012 22:00:32 +0000

Jody Hecker

Strength & Assistance Work

Push Press 6×3 -OR-
Push Jerk 7×2 -OR-
Press 5×5
Progressive.

5 sets of Russian Swings.

Metcon

10 minute clock:

5, 10, 15…infinity
Situps
Double Unders

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

Sign up for the Gymnastics Clinic on June 2nd here!

REMINDER: We will not have a “regular” 7pm session tonight. Rather, we’re going to go over the snatch and (hopefully, if we have time) the jerk. Sign up via ZP!

The Skinny by Scarlett Johansson

Daily Workout 5.16.12

Kara — Tue, 15 May 2012 22:00:15 +0000

Dio

Run 1 Broomile
100 Burpees
Run 1 Broomile

Post time to comments and compare to 5.16.11.

Ronald James Padavona (July 10, 1942 – May 16, 2010), better known as Ronnie James Dio, was an Italian-American heavy metal vocalist and songwriter. He performed with, among others, Elf, Rainbow, Black Sabbath, Heaven & Hell, and his own band Dio. He was widely hailed as the most powerful singer in heavy metal, renowned for his consistently powerful voice. He is credited with popularizing the “devil horns” hand gesture in metal culture. Dio died of stomach cancer on May 16, 2010.

39 Ways to Not Be Like Everyone Else

Summer Shape-Up Partner Challenge – Week 1 Standings

larrypalazzolo — Tue, 15 May 2012 16:27:35 +0000

Here are the teams participating in the Summer Shape-Up Partner Challenge.

Desi & Michelle T. – 9:30 Girls
Dan A. & Diana – Iceman and Slider (The plaque for the alternates is down in the ladies’ room)
Chris F. & Jen M. – Meat Freaks
Liz T. & Terrilynn – Newbie
Josh & Kristen – Pound Puppies
Lauren & Tricia – Swarthmore Sports Illustrated Swimsuit Models
Sheldon & Monica S. – Swine n Dine
Heather & Nicki – The Action Johnnys
Mary H. & Kristyn – The Fridge Raiders
Casey & Angela – The Total Package

Here are the standings for Week 1.

1.) Meat Freaks – 129
2.) The Total Package – 125
3.) Newbie – 123
4.) 9:30 Girls – 122
5.) Iceman and Slider (The plaque for the alternates is down in the ladies’ room) – 121
6.) The Fridge Raiders – 120
7.) Swine n Dine – 118
8.) The Action Johnnys – 106
9.) Swarthmore Sports Illustrated Swimsuit Models – 98
10.) Pound Puppies – 97

Daily Workout 5.15.12

Kara — Mon, 14 May 2012 22:00:27 +0000

CFDV hosted its first CrossFit Kids birthday party this weekend! Happy 8th birthday to Lukas Miller!

Strength & Assistance Work

Back Squat 5×5 -OR-
Front Squat 6×3 -OR-
Overhead Squat 8×2
Progressive

5 sets of Landmine Rows.

Metcon

30 Muscle Ups
-OR-
20 Rope Climbs

For time.

Post stats for strength and choice/time for metcon to comments.

CrossFit Kids classes are now available for registration! Space is limited; sign up here.

Summer Shape-Up Partner Challenge – Week 1 Reminder

larrypalazzolo — Mon, 14 May 2012 17:58:33 +0000

Just a reminder to email your score sheets to Larry by no later than 12 pm tomorrow (Tuesday, May 15th). Please send one completed score sheet per team. Any score sheets received between 12:01 pm and 8:00 am on Wednesday (5/16) will lose half of their Week 1 points. Any score sheets received after 8:00 am on . . . → Read More: Summer Shape-Up Partner Challenge – Week 1 Reminder

Daily Workout 5.14.12

Kara — Sun, 13 May 2012 22:00:08 +0000

Don't mess with these LAWYERS!

Not Quite Ready for the Bar (Exam)

If it so pleases the court, do the following for 20 minutes:

5 Butterfly Pullups (scale is regular kipped pullup or 3-to-1 jumping pullup – no bands or ring rows)
10 Torsonators (25/15) – bar is taken from the side of the body to complete elbow/shoulder lockout and back down to the other side
15 Double Unders (scale is lateral jumps over the parallettes)

Post number of rounds and don’t object!

This WOD is in honor of Monica Simmons and Erin Keltz, who both finished law school this month! Congrats, Mon and Erin!!

Daily Workout 5.12.12

Kara — Fri, 11 May 2012 22:00:05 +0000

Brian Coyle

Nancy

5 rounds for time of:

400 Meter Run
15 Overhead Squat (95/65)

Post time to comments and compare to 12.13.11.

Daily Workout 5.11.12

Kara — Thu, 10 May 2012 22:00:51 +0000

Dan Bradley

Strength & Assistance Work

Power Clean 6×3 -OR-
Sumo Deadlift 5×5 -OR-
Trap Bar Deadlift 5×5

5 sets of Bar Ring Dips.

Metcon

21, 15, and 9 rep rounds of

Med Ball Cleans (20/14)
DB Push Press (35/25)
Double Unders

Post stats for strength and time for metcon to comments.

June 2nd Gymnastics Clinic at CFDV – sign up now!

Daily Workout 5.10.12

Kara — Wed, 09 May 2012 22:00:12 +0000

Ben Loyle at his race over the weekend. Photo by his #1 fan, Rich Clifford.

Civilian Military Combine Prep WOD

“The Pit” – 8 minutes total. Each element will be 90 seconds in duration followed by a 30 second rest and rotation period to the next element. The elements are:

Thrusters (75/45)
Burpees
Box Jumps (20)
American Kettlebell Swings (20kg/12kg)

Complete as many reps as you can in the time allowed and keep track of your score for each.

Follow the Pit with 2 Broomiles.

Post total reps for strength and time for Broomiles to comments.

Join CFDV at the Civilian Military Combine on May 19th!

Powerlifting in Prison