In the month of February, we celebrated our CFDV couples! Here’s our last couple for the month.
Laura & Matthew Roper, together for 3 years; married for 8 months.
How did you meet? Laura: We met at one of our church small groups for college-age kids. I got lucky meeting him because he wasn’t actually in college, he was already working full-time as an electrician (he got hired right out of high school and got his journeyman through his company – smarty pants!). I got lucky AGAIN because I was dating someone else at the time. When that relationship ended, Matt eventually asked me out when the time was right. Considering how it all played out, I am very fortunate to be married to Matt who is the love of my life and also my best friend! Matthew: Laura and I met through Covenant Fellowship Church. Its a big church so we didn’t meet until we both started attending the same college age group in the church.
When did you start coming to CFDV? Whose idea was it? Laura: My dad (Jim Hurd) inspired me when he got down to a healthy weight through diet and exercise. And he LOVED Crossfit Delaware Valley when he joined and could not stop talking about it and wanted all of his family in on the fun. Up until that point I was pretty much a couch potato, occasionally going to the Y to use the treadmill. I started coming to CFDV in December 2010 and I’ve been a CFDV member ever since then; with a brief 2-year hiatus from May 2011-2013 when I moved to Washington DC for a job. I can easily say Crossfit has been the best thing for me and my family, getting us to not only lose fat but gain fitness as we now workout regularly and eat a healthier diet. I also love the community at CFDV, we all push each other to get stronger, go faster, and eat better. When Matt moved to Newtown Square shortly before we got married I had to get him in on the action:). He was doing strength and cardio training on his own already so I knew he would be a natural! Matthew: It was most definitely Laura’s idea to get me to come to CFDV! Laura had already been going for 2 years before I started.
What’s the best thing about CrossFitting with your significant other? What’s the worst? Laura: The best thing is having something we can do together during the week. I am in medical school now so it’s great to spend time together whenever we can! The worst? Now I have a permanent accountability partner living in my house who tells me I need to go to the gym (but secretly its awesome). Matthew: The accountability and support you get when attending as a couple is great! But then failing at a lift or a tough WOD will make me even more angry when I know Laura is watching.
How has CFDV impacted your relationship? Laura: I’d say it’s only strengthened our relationship. We cheer each other on, admire each other strengths, and encourage each other in our current weaknesses. I’m not going to lie, I also check him out constantly – I love how he looks and how he lifts! CFDV has brought us closer together by giving us mutual goals and a great group of people to share our lives with. Matthew: I think working out together has really helped Laura and I to connect in the shared common goal to get fit. We both enjoy supporting each other and seeing each other succeed!
Are you competitive with each other? Laura: I’m jealous of his pull-ups, and his toes to bar…but no not really competitive overall haha. I am very proud of him and love to see him succeed in meeting his goals! Matthew: I get more competitive period when Laura’s in the room, I’m always looking to impress her!
Name a time when you were most proud or impressed with your significant other. Laura: There are too many times to count, but overall I am so impressed when he takes on a workout RX or RX+ if it’s an option. And he just gets it done. He has confidence in himself from the get-go, and stamina and drive to finish what he starts. These are qualities I’ve always admired in him, but I think he really shines when he’s doing a challenging WOD:). Matthew: When Laura got her first strict pull-up I was immensely proud of AND impressed by her!!
Complete this sentence: If my significant other were an animal, he or she would be a (blank) because (blank): Laura: I think Matt would be a Bear: He’s powerful but he’s also an intelligent thinker. He’s got confidence and swagger, and is a natural-born leader. And he would be very good at hibernating because his ability to sleep soundly is legendary! Matthew: Laura would most certainly be a horse! They are Laura’s favorite animal EVER!
You vs. your SO in a wing eating contest: who wins and why? Laura: Matt got me into eating wings while we were dating, so I’m still playing catch up. Right now he would kick my butt, but ask me that question again next year! Matthew: I would probably be able to eat more than Laura in a wing eating contest. I have the unhealthy ability to GORGE myself especially if during a contest!
Complete as many rounds and reps as possible in 10 minutes of:
30 Double Unders
15 Power Snatches (75/55)
This workout begins with the Athlete holding their jump rope with the barbell loaded to the appropriate weight. After 30 double-unders are completed the athlete will move to the barbell to perform power snatches. For the power snatch to count, the barbell will move from the ground (or below the knee if the barbell is unloaded) to the overhead position with the knees, hips and shoulders extended in one line. After the 15 reps, they will move back to the jump rope and begin the next round.
Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed.
Post results to Wodify.
If you are a registered Open competitor for CFDV, you need to post your score to the CrossFit Games site and on a scorecard at the box for validation purposes. Your scores MUST be submitted by Monday at 8PM EST for us to validate. Good luck!
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.
During the month of March, any CFDV member who completes 350 reps of the hardest version of a pull-up he or she can manage will win a free special edition pull-up challenge tank top to show off the pipes!
Any member who gets their first strict pull-up and records it on video (regardless of how many reps they’ve done so far in the challenge) will also win a pull-up challenge tank top!
Levels of Competition
Pick the level that is appropriate for you:
Gold: Strict Chest-to-Bar Pull-ups – This is for people who already have a good number of strict pull-ups. Silver: Strict Pull-ups – This is for people who have a few strict pull-ups. Bronze: Banded Strict Pull-ups, Supine Ring Rows and/or Modified Strict Pull-ups - This is for those folks working on getting their first strict pull-up.
Details and Validation You can use any grip you would like: pull-up (palms facing away), chin-up (palms facing toward you), neutral grip (palms facing each other) or a mixed grip.
We recommend you mix up your grip each session to prevent tendinitis or any other overuse injuries. For the neutral grip we have a Rogue attachment for the rig that will allow you to do that, or you may do your pull-ups on the rings.
Participants may only accumulate 35 reps in one calendar day (minimum 10 sessions over the course of the month).
Each session must be recorded on the CFDV Pull-Up Challenge sheet and signed by a CFDV trainer. All of the reps do not need to be witnessed by a trainer but must be validated by a trainer to count. Please print out a copy of the CFDV Pull-Up Challenge sheet to track and validate your progress.
Why strict pull-ups? Because we want you to build a better foundation of strength. Kipping is a skill-based movement that requires some level of pulling strength in order to be successful. The stronger you are with strict pull-ups, the more kipping pull-ups you will be able to accomplish.
The challenge starts this Saturday (3/1). We will post a board in the gym for everyone competing to track their own reps. It’s not a race to see who finishes first. Completion is the goal.
The 2014 CrossFit Games Open starts TONIGHT! Register NOW if you haven’t yet and be sure you join the CFDV Team! Open WOD 14.1 will be announced at 8PM EST on Thursday and all classes will do 14.1 on Friday in a judged format. Join us for the evening classes for some extra fun (beer, wings, etc)!
If you can’t make the Friday classes, a few of us will be doing 14.1 as soon as it’s announced – all are welcome!
In the month of February, we’re celebrating our CFDV couples! Look for couple profiles throughout the month.
Amy & Nick Babiak, together 17 years; married for 9.
How did you meet? Amy: We met when I was a sophomore and Nick was a junior in high school. His locker was a few away from mine and we were strangers, but he knew 2 friends of mine and asked them about me. When I found out he was interested in me, I avoided my locker for a week and the one day I thought the coast as clear he appeared out of nowhere, caught me off guard. He asked if we could hang out some time and I said “sure” and ran away. Hahahaha! I was a bit shy. We eventually went on our first date to see a movie, either Liar Liar or Austin Powers, can’t remember which. Together ever since. Nick: High school locker neighbors. At this point Amy will probably say stop talking, but I don’t listen… We found out my last year that she was assigned the wrong locker – they moved her to the right one which was clear on the other corner of the school.
When did you start coming to CFDV? Whose idea was it? Amy: I started February 2013. Nick started shortly after in May, like I knew he would, he always copies me. Nick: I think she started last February. She was going to some fool’s kettlebell class (no, not Chris) where I heard a lot of stories of dangerous kettlebells and farting in a tiny room and perhaps a teacher who didn’t know their stuff. She heard of Chris’s Memorial Park group through a friend and went to a class in 2012. I think she was a bit nervous, but Chris and Jeanette pulled her in and wouldn’t let go. She slowly started to talk about CrossFit and I was completely against it – no effing way. Honestly though, the only thing I knew about it was watching the CF Games on ESPN 8 “The Ocho” or wherever, convinced it was a cult, and of course the price was on my side. She finally got me into KB’s by way of the KB Fight Gone Bad on Thanksgiving 2012 – not sure if this is the correct class to learn how to swing a bell though. Amy had tried to show me how to swing a bell right before, but my horrible sexy swing won and she had to give up and leave it for the pros. A little while later, she finally decided to try CFDV out and apparently it turns out that she loved it. It took a few months before she convinced me to try a class. At times, I do miss Tony Horton. So about a year, for her, 10 months for me; her fault.
What’s the best thing about CrossFitting with your significant other? What’s the worst? Amy: Unfortunately, because of our schedules we don’t get to go to many classes together, so I guess you could say that’s the worst part. It would be nice to be able to spend that time together. The best part for me has been watching Nick’s progress, and seeing him get healthier, stronger and SEXIER. It’s also super cute when he comes home excited about his performance during that day’s WOD. Nick: Motivation, something to talk about, getting healthier, better attitudes, and getting to check her out in those tights! All good things! Worst? Almost double the price, but then we get double the fun.
How has CFDV impacted your relationship? Amy: We both pretty much plan our lives around getting to class, making sure nothing gets in the way of a good WOD. Before CFDV, we both considered working out to be a chore and now it’s become our top priority. Getting stronger and healthier together has definitely made us closer. And it’s nice to have something else to talk about other than boring adult stuff like work and bills. Nick: CFDV and eating better has certainly gotten us a bit healthier and made us happier.
Are you competitive with each other? Amy: HMMMMM. Maybe a smidge on my part. For most our relationship Nick has always been the stronger, faster more athletic one. So when I beat his time it makes me smile and I do a happy dance. MUAHAHAHA! Nick: Nah. She can kick my ass/arse/butt (not sure what is acceptable here). That’s why I am filling this out right now.
Amy with her 95# jerk during last year’s Open!
Name a time when you were most proud or impressed with your significant other. Amy: Nick works hard inside and outside of the gym and I am proud of him everyday. Even more so now that he’s stuck with CrossFit for so long. And the mornings he goes to 5:30 am is pretty impressive; I can barely function that early, let alone work out. Nick: If I had filled this out last week, I would have said that her win at the StepUp was pretty cool, but clearly the CrossFit Open last year with the 95lb split jerk was when I was most impressed (see pic). She had only gone to a few classes at that point. But today, I have to rank up there that she committed to and went through with her first competition — Girls on Girls this past weekend.
Complete this sentence: If my significant other were an animal, he or she would be a (blank) because (blank): Amy: I’m really bad at answering questions like this. I guess a bear because he’s furry, cute, strong and likes to eat fish. Nick: Nah, too cheesy. Okay, I’ll try. A bunny (as in Energizer) because she keeps going and going and she’s cute as hell. Not cheesy, right?
You vs. your SO in a wing eating contest: who wins and why? Amy: Definitely Nick. I’m not really a huge fan of wings, and he eats way faster than I do. Nick: Me. No question. She takes forever to eat. Even if she does put her phone down for a bit. (I think I’m going to hear about this one.)
Lori Mulhern at Girls on Girls. Photo by Becky Bucci.
With a 12-minute clock complete the following:
4 minutes of Clean and Jerk (135/95) – Scaled: 95/65 or 75/55
4 minutes of Rowing (calories)
4 minutes of Pullups
Score is total reps (count cals as reps) completed between all three movements.
Post results to Wodify.
The 2014 CrossFit Games Open starts TOMORROW! Open WOD 14.1 will be announced at 8PM EST on Thursday and all classes will do this WOD on Friday. Please register NOW for the Open and join the CFDV Team!
Congrats to our competitors at CrossFit Lancaster’s Cupid’s Revenge this weekend!
6 rounds for time:
4 Squat Snatch
8 Box Jumps (24/20)
12 Toes to Bar
Post results to Wodify.
The 2014 CrossFit Games Open starts on THURSDAY! Register NOW if you haven’t yet and be sure you join the CFDV Team! Most of you who have registered are not listed as members of the team, just the affiliate, so please take a minute to go back in to update your team preference. Only 18 team members are listed out of 41 affiliate members. We want your scores to count for our team!
In the month of February, we’re celebrating our CFDV couples! Look for couple profiles throughout the month.
Dawn Hayner & Alan Cohen, together for 10 years; married since August 2009.
How did you meet? Dawn: We met at a school football game. A mutual friend wanted to introduce us before that but the second I saw him at the game I knew he was the one she wanted me to meet. Apparently we did meet before that but I was too frazzled to remember it. Alan: Dawn and I met at the Ridley-Interboro Thanksgiving Day football game, 2003. As an Interboro alumni, I was captured by her Bucs sweatsuit. She then asked if she could quote my auto insurance. I came to find out years later, it was a ploy to capture my credit score and criminal record. She’s been tricking me ever since.
When did you start coming to CFDV? Whose idea was it? Dawn: We started Crossfit about 2.5 years ago. It was Alan’s idea and I was in AZ visiting our daughter at the time and I was mad that he was going without me! Alan: We came to Crossfit in October of 2011. One of my customers is a box owner in Williamstown, NJ, and on a separate occasion, I played a round of work golf with a full-out card carrying Crossfitter from Langhorne. After a 5-hour, full-on assault on a golf cart, I had to check it out.
What’s the best thing about CrossFitting with your significant other? What’s the worst? Dawn: The best thing is that it is a major part of our lives so it is nice to share that. When we went to “that other gym” we would go and do our own thing and that was it. There was nothing exciting and new and fun about it. With Crossfit it makes it more fun that we’re doing the same thing and we can even talk about it after a workout. No one else in our lives wants to hear it anymore but thank god we have each other. :) I can’t think of anything negative about doing Crossfit together. Alan: The best thing about Crossfitting with Dawn is continual push and nudge I need to keep my lazy butt going. She rarely take any of my excuses as a valid reason to play hooky. The worst thing is she has “jumped the f-ing shark.” She reads upcoming workouts to me like it’s romantic poetry. As I’m leaving for work in the morning, she will give me the details of the wod and ask my intentions. There is no escape.
How has CFDV impacted your relationship? Dawn: We have always had a great relationship and Alan made me realize that working out is just as good for my mind as it is my body. I think when we both go to Crossfit consistantly our moods are much better no matter what else is going on with work or kids or life in general. He may say he hates me a little after a workout that I “tricked” him into but I know he loves it! Alan: The impact has been tremendous. We’ve created a healthy lifestyle together, that now reaches well beyond Crossfit.
Are you competitive with each other? Dawn: I am not. It does drive me crazy that I go much more than he does sometimes due to work and no matter what I still can’t seem to keep up with him when there is a run involved. Even with bad knees he still beats me! Someday…OK, maybe a little competitive. Alan: I am no longer competitive with Dawn. She passed me some time ago, and I’m just trying to hang on. Just very proud of her.
Name a time when you were most proud or impressed with your significant other. Dawn: I am always proud of him! He amazes me every day and I love it! He is the most supportive person I know. Alan: Proud-first time she got up the rope, first handstand push ups and chest to bar pull-ups. Impressed-Always.
Complete this sentence: If my significant other were an animal, he or she would be a (blank) because (blank): Dawn: I would say he would be a lion. He is always in control and very comfortable with himself. He is a leader and a great teacher as well. Very smart and a good judge of character. He is always the rational one and when he puts his mind to something he sees it through. I guess that’s what a lion is like. Alan: Part golden lab, part cat. Lab for the mild manner, consistently happy, and warmth. Cat for the independence and the slyness. Watch out.
You vs. your SO in a wing eating contest: who wins and why? Dawn: Easy! Me! He is not a big fan of chicken… Alan: Dawn would win a wing contest by a score of 2-0. Don’t do chicken. Dirty bird!!!!