WOD 10.17.2014

Kris Carrea at Will WOD for Beer. Photo by Becky Bucci.

Kris Carrea at Will WOD for Beer. Photo by Becky Bucci.

Skill

5 minutes of Handstand Progressions.

Strength

10 minutes of Turkish Get Up Practice. Work up to a heavy set of 3 on each arm.

Metcon

With a 15-minute clock, get as far through the ladder as possible…

1 Muscle Up
10 Double Unders
2 Muscle Ups
20 Double Unders
3 Muscle Ups
30 Double Unders
4 Muscle Ups
40 Double Unders
5 Muscle Ups
50 Double Unders…

If you get through the 50 Double Unders, keep continuing up the ladder.

RX: 1 MU per rep round
RX+: As written
Scaled: CTB Pullup + Ring Dip (1:1 sub), or MU transition to ring dip/support hold.

Score is total reps.

Save the date for this year’s CFDV Homecoming Dance on Saturday, November 1st at 7PM!

How Fast Do Burgers Age? Hint: Real food rots.

CFDV Coaches Roundtable: Songs in the Key of PR

steelpantheralbumcover
This will be the first in a series of posts in which I’ll pose a question or scenario to the CFDV coaches and the conversation that follows.

For the first one, I thought we’d keep it fun and light and so I posed the following question:

“What is your favorite song and/or album to have on when you’re going for a 1RM PR?”

This is the actual conversation thread we had. Names were not changed to protect the innocent. Song titles are hyperlinked, but not all are safe for work.

 

Nick: Chiodos – Caves

Dana: Shinedown – Sound of Madness … OR… Lil John – Turn Down for What … OR … Chevelle – Hats Off to the Bull.

Rob: Ministry – In Case You Didn’t Feel Like Showing Up.

Chris: Mr Johnny Cash’s take of Trent Reznor’s “Hurt.”

Larry: Chris , the question was not songs to fall asleep to. Take this seriously.

Nick: Haha! ^^^ I was thinking the same thing. But I wasn’t sure he was kidding.

Kara: Sleigh Bells – Comeback Kid

Dana: Fort Minor – Remember the Name

Larry: For me, it’s Ice Cube’s “The Predator” album with the interludes taken out.

Larry: Lauren? Jacki? Anything? Belza, any Paramore songs you want to share with the group?

Nick: ^ Larry is killing me.

Kevin: Paramore – Ignorance or… Misery Business

Jacki: I don’t have anything specific. I’m lame. I’m shocked Rob hasn’t made a Creed joke for my lack of response.

Lauren: Sorry Larry, I don’t know the names to any songs! I’m bad at this game. Plus I hear nothing when I workout.

Larry: Good answer, Lauren.

Larry: Jacki, I’m disappointed. I’m sure you can name at least one of those ridiculous Nickelback or Matchbox 20 songs that you like.

Dana: Godsmack – 1,000hp … It’s their newest single. Get it.

Jacki: A. I hate Nickelback! B. Matchbox 20 is not for the gym, just private time. Ha! “Sail” by Awolnation helps me zone out and focus.

Rob: I’ve been lifting to a lot of 70’s FM Gold recently. In particular, Boz Scaggs and Todd Rundgren. Oh, and Ambrosia. Can’t forget those guys.

Larry: Hey, if you can’t PR to Genesis. I can’t do anything for you.

All right CFDV, let’s hear from you! What is your favorite song and/or album to PR to? Sound off in the comments below.

WOD 10.16.2014

Throwback Thursday: Last year's CFDV Homecoming Dance!

Throwback Thursday: Last year’s CFDV Homecoming Dance!

Strength

Push Press: 5,5,5+ Push Press (add weight based on last week’s max set)

Front Squat: 5,5,5+ (add weight based on last week’s max set)

Metcon

6-minute AMRAP:

6 HSPU
12 Pistols (alternating)

RX+: 2″ Deficit HSPU (25 lb bumpers)
Scaled: Floor HSPU, Pistols to a box

Post results to Wodify.

CFDV Ladies Night: Les Mills and Liquor is TONIGHT! Join us at 7PM for a super awesome time! (No regular CrossFit class at 7PM.)

Save the date for this year’s CFDV Homecoming Dance on Saturday, November 1st at 7PM!

WOD 10.15.2014

Ali Lowe at Will WOD for Beer. Photo by Becky Bucci.

Ali Lowe at Will WOD for Beer. Photo by Becky Bucci.

Monster Mash #10

Starting at 0:00

Isabel
30 Snatches
RX: 135/95
Scaled: 65% 1RM Power Snatch
8-minute time cap.

Starting at 15:00

Cindy
20-minute AMRAP:
5 Pullups
10 Pushups
15 Squats
RX+: Mary
Scaled: 10 or 15 minutes of Cindy

Starting at 40:00

Annie
50-40-30-20-10
Double Unders
Situps
Scaled: Start at the round of 30 or 40, count DU attempts

All three scored separately. Post results to Wodify.

CFDV Ladies Night: Les Mills and Liquor is on Thursday! Join us at 7PM for a super awesome time! (No regular CF class at that time.)

Come to the Nutrition workshop TONIGHT at 6:15 pm in the office at the gym. Sign up in Wodify!

WOD 10.14.2014

Coach Chris at Will WOD for Beer. Photo by Becky Bucci.

Coach Chris smiles big at Will WOD for Beer. Photo by Becky Bucci.

Strength

Close-Grip Bench Press: 5,5,5+ (add weight based on last week’s max set)

Deadlift: 1×5+ (add weight based on last week’s max set)

Metcon

For time:

100 Russian KB Swings

At the top of every minute, perform 1 muscle up. The workout starts with 1 muscle up.

RX: 53/35
RX+: 72/53
Scaled: 35/26, MU transition to ring dip/support hold, or CTB Pullup + Ring Dip

CFDV Ladies Night: Les Mills and Liquor is on Thursday! Join us at 7PM for a super awesome time! (No regular CF class at that time.)

Come to the Nutrition workshop on Wednesday at 6:15 pm in the office at the gym. Sign up in Wodify!

WOD 10.13.2014

Congrats to newlyweds Ryan and Katie! (Photo stolen from Facebook.)

Congrats to newlyweds Ryan and Katie! (Photo stolen from Facebook.)

Skillwork

Test your overhead squat with an empty barbell.

10 minutes of hip and shoulder mobility.

Retest your overhead squat with an empty barbell. The point is to make it look pretty and perfect.

Metcon

Main Site Monday – October 12, 2014

Complete as many rounds as possible in 10 minutes of:
10 Burpee Box Jumps (20/16)
10 Squat Cleans

RX: 125/75
RX+: 155/105

Post results to Wodify.

CFDV Ladies Night: Les Mills and Liquor is on Thursday! Join us at 7PM for a super awesome time! (No regular CF class at that time.)

Come to the Nutrition workshop on Wednesday at 6:15 pm in the office at the gym.

2 Kids, 1 Dad, 1 Band: How Pig Snout Got Their Start

WOD 10.11.2014

Please caption this in the comments!

Please caption this in the comments!

Partner Bull

2 rounds of:

200 Double Unders
50 Overhead Squats
50 Pullups
Run 1 Mile

RX: 95/65
RX+: 135/95
Scaled 65/45, 200 single unders, ring rows

One person works at a time. Run is done together.

CFDV Ladies Night: Les Mills and Liquor is on Thursday! Join us at 7PM for a super awesome time!

Stronger, Faster, Healthier Orders

SFH-Fuel-ProSFH-RecoverySFH-PUre

We’re going to place a group order for SFH supplements. SFH has changed their order policies and made it so that we only need SIX bags of product (mix and match, any flavor/style) to place an order! 

Why supplement? If you’re like most CrossFit athletes, you’re probably working very hard and not getting the nutrition you need to support your efforts. SFH supplements are a great choice because they’re all natural and relatively inexpensive. SFH has standard whey protein (Pure Whey), post-workout protein (Recovery) and standard pharmaceutical-grade fish oil (SO3 Fish Oil). They also carry fish oil pre-mixed with vitamin D3 (SO3 + D3), which is very useful in the winter when you don’t get a lot of sun. Two other new products, Fuel (pre-workout) and Push (protein mixed with MCTs and apple pectin) are novel approaches to supplementation that may fill a void for many people.

If you’d like to order, please complete the order sheet below. We need 6 bags and/or 6 bottle to order, at a minimum. Orders are due by next Friday, October 17th at 0930am.

SFH Order Sheet

WOD 10.10.2014

Coach Jacki at Will WOD for Beer.

Coach Jacki at Will WOD for Beer. Photo by Becky Bucci.

Strength

Close-Grip Bench Press: 5,5,5+ (add weight based on last week’s max set)

Deadlift: 1×5+ (add weight based on last week’s max set)

Metcon

7-minute AMRAP:

5 Deadlifts (no mixed grip)
10 DB Renegade Row + Push Up

RX: 60% work set weight, 25/15
RX+: 70% work set weight, 35/25
Scaled: 50% work set weight, 15/10

Post results to Wodify.

CFDV Ladies Night: Les Mills and Liquor is next Thursday! Join us at 7PM for a super awesome time!

Top 13 Nutrition Lies That Made the World Sick and Fat

WOD 10.9.2014

Chris Pennington clean and jerks 305# at Will WOD for Beer.

Chris Pennington clean and jerks 305# at Will WOD for Beer. Photo by Becky Bucci.

Amanda

9-7-5

Muscle Up
Squat Snatch

RX: 135/95

Scaled: 5-3-1 reps…
or CTB Pullup+Ring Dip (1:1 sub)
or MU Transition to Ring Dip/Hold, 95/65

Post results to Wodify.

Read about Amanda Miller, whom this WOD is named for.

CFDV Ladies Night: Les Mills and Liquor is ONE WEEK FROM TODAY! Join us next Thursday at 7PM for a super awesome time!