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WOD 7.16.2014

DelVal Does the Dames Week


20-minute AMRAP:

10 Pistols (alternating)
15 Pullups

Post results to Wodify.

Six Movements for Maximum Mobility

WOD 7.15.2014

the girls
DelVal Does the Dames Week


30 Snatches for time

RX: 135/95

6-minute time cap.

CrossFit Throwback: John Warnek (co-owner, CrossFit Phoenixville) does Isabel with one arm. Do not try this at home!

Keep It CrossFit: Why You Need Time Caps

Judges are needed for the Brawl in the Burbs at CrossFit King of Prussia on July 26th. If you can help out, please email Giulia Umile.

WOD 7.14.2014

DelVal Does the Dames Week



RX: 95/65

7-minute time cap.

Thug Kitchen (NSFW)

Registration for the 2014 South Philly Rumble on Sept. 27 opens TODAY! This is an awesome event that sells out quickly, so if you want to register a team (2 men/2 women), do it fast.

WOD 7.12.2014

PartnerPartner Workout

For time:
1.) 500m Row/50 Double Unders
2.) 20 Power Cleans/Partner Holds Barbell at Waist
3.) 40 V-Ups/Partner Holds Plank on Both Elbows

Each person will complete both parts of each couplet. Both partners must complete their portion of the couplet before switching spots/moving on to the next couplet. For the holds, the partner can only count their reps while the other person is performing the hold.

RX: 85/55
RX+: 100 Double Unders, 155/110, 40 Toes to Bar/Partner Hangs from Bar

WOD 7.11.2014

Laura Roper

Laura Roper


Press: 5,5,5+ (add weight based on your max set)

Deadlift: 1×5+ (add weight based on your max set)


Odds: Plank on Elbows
Evens: AMRAP Push Press

RX: 30-second hold, same weight as press
RX+: 45-second hold, 10 lbs more than press

Score is total reps for Push Press. Post results to Wodify.

Naturally Get Rid of Acne by Fixing Your Gut

Athlete Spotlight: Kim Derr

photo (12)Kim is a relatively new joiner to CFDV. In the short time that she’s been with us, she’s lost 19 pounds and recently completed her first RX workout. We asked Kim a few questions about her journey and how she’s transformed her attitude and body. Enjoy!

Q: Tell us a bit about you.. 

My name is Kim Derr.  I’m 46 years old and I have lived in this area my entire life.  I have a wonderful husband, Bill and our only son recently became engaged to his high school sweetheart.  It’s been a great year so far and we’re pretty excited to be helping to plan a wedding!

I have worked as a registered nurse for 22 years and I love my job.  Nursing helps give me perspective and has taught me not to sweat the small things and enjoy life because you never know what tomorrow brings.

I began my journey to health/fitness four years ago when I made the decision to have weight loss surgery.  Specifically, Roux-en-Y gastric bypass.  The first year after surgery I lost 90 pounds and I felt better than ever before.  As with all surgeries of this type, I eventually had to introduce regular food back into my diet.  This is when I realized I have problems digesting a lot of different type of foods and even some grains.  Soon I began to have joint pains and fatigue.  I wanted to exercise but I always felt like sleeping.  I joined a gym but nothing inspired me to come back every day.  I became an expert in not working out.

Q: Tell us about your first couple of months at CFDV.

This past spring I ran into a woman I hadn’t seen in a while. She looked amazing and I asked her what she’d been doing. She told me she was doing CrossFit and eating a paleo diet. I did some research and found CrossFit Del Val which is jogging distance from my house. I also discovered that some of my husband’s colleagues were already members at CFDV and vouched for the program. I emailed Larry, filled out the waiver and high-tailed it over there for an introductory class.

I’m not even going to kid you – I was nervous. Coordination isn’t exactly my strong suit and right off the bat, Coach Larry had us “bear crawling” on a rubber floor. We ran races with medicine balls & I came in last. I got dirty and sweaty. (One time I fell down and got bloody but that’s another story.) I learned how to dead lift and Larry kindly pointed out that we would all soon develop “nice calluses” on our palms that would make lifting weights and hanging from the rig much easier. At the time, I thought “ew, no.” Two months later I’m pretty proud of these calluses. They represent a small measure of bravery and endurance on my part. I’m way out of my comfort zone and I love it.

Two classes a week have turned into three and I’d like more! I don’t know if I’m quite ready to leave the elements group but I just might be thinking about trying out some Dirty 9:30′s and possibly a Bootcamp or two…

Q: Did you do anything special with your nutrition and diet approach?

My husband and I started eating exclusively paleo at the end of April and I lost 17 pounds. I started eliminating certain foods in an attempt to identify the ones that made me feel sick, specifically grains. I joined the Lean Out Club with Coach Larry for support and the recipes/shopping lists are just what I needed to keep us on track. I am looking forward to my second set of measurements/consultation with him and I’m very grateful to have this kind of nutrition counseling so easily accessible to us. Paleo is tough at first like anything that is restrictive, but after finally detoxing all the sugar out of our systems we have reached a good place. We are now enjoying a lot of healthy foods without any type of food cravings at all. It’s empowering when you take control of the quality of the food you consume. .

Q: What advice would you give to new/potential members?

My friends and coworkers have asked me what I’m doing and how I’m doing it. That is if I don’t tell them first. “How do you know if someone is into CrossFit? It’s all they $%&@ing talk about!” What I find is that folks have a lot of opinions about CrossFit and how “dangerous” it is. I just ask them if they’ve ever tried it. The answer is always no. They get my point.

I have had top notch coaching at CFDV. Form suffers for no reason. When I learn a new component, I do it over and over until the coach is satisfied that my body mechanics are correct. No one has ever intimidated me or encouraged me to do something that is going to hurt me. If anything, my mediocrity is celebrated as I am often the recipient of the last place cheers. And I’m okay with that.

I’m happy that I found CFDV because it has changed the way I view exercise. Thank you – you all challenge and support me in many ways. I look forward to every time I come to the box.

WOD 7.10.14

Coach Jacki at CrossFit Driving Formations in Myrtle Beach!

Coach Jacki at CrossFit Driving Formations in Myrtle Beach!


30-minute AMRAP:

5 Power Cleans
7 Front Squats
15 Double Unders

RX: 75/55
RX+: HSPU to a 2″ deficit, 135/95

Post results to Wodify.

Two Hours of Sitting Cancels Out 20 Minutes of Exercise

WOD 7.9.2014

Dawn and Al visited CF LifeThyme while on vacation in Bermuda!

Dawn and Al visited CF LifeThyme while on vacation in Bermuda!


50 Strict Pull-ups
100 Hand Release Push-ups
3 Broomiles*
If you’ve got a 20# vest or body armor, wear it.

*CFHQ RX is a 5K, but CFDV standard will be 3 Broomiles. You must touch up in the doorway of the gym at the end of Broomile. 

Post results to Wodify.

This WOD is named for U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), who died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.

Upcoming Events: July & August 2014

SquatsIt’s summer and we’re getting sweaty. Check out these upcoming events and let us know in the comments what you’re doing or if we’ve missed anything!

July 14-19: DelVal Does the Dames Week

July 19: Battle of the Burbs at CrossFit Caldwell; Test Your Metal Individual Comp at CrossFit Advanced

July 20: 3rd Annual Uncle Dave’s Ice Cream Jog ‘n Hog; Test Your Metal Team Comp at CrossFit Advanced

July 24: 12 Days of CrossFit at CFDV (Christmas in July!)

July 25-27: 2014 Reebok CrossFit Games - stay tuned for watching parties at the box!

July 26: Brawl in the ‘Burbs at CrossFit King of Prussia; I’d Do Her (Girls Benchmark Hopper) at CrossFit Gamma in Hershey

July 26 & 27: USA Weightlifting Sports Performance Coach Certification at NEPA CrossFit

August 2: Affiliate Summer Slam at CrossFit Generation; Bless The Gym Tour Camp with Kendrick Farris at Broad Street CrossFit

August 2 & 3: CrossFit Weightlifting Trainer Course at CrossFit King of Prussia

August 17: Pulcinella Muscle Academy at Iron Sport Gym

Looking ahead…

September 13: Civilian Military Combine: Urban Assault (in Newtown Square!)

September 20: Leader of the Pack at Arenal Fitness in Baltimore

September 27: Cancer Fundraiser for Posey’s team (Details to come!); South Philly Rumble at Fearless Athletics CrossFit South Philly

October 11: Unite Fitness Decathlon in Newtown, PA

November 15: CrossFit Mount Laurel Throwdown 2

Have anything to add? Please sound off in the comments and let us know what you’re doing! 

WOD 7.8.2014


Kait Clark-Halligan


Bench Press: 5,5,5+ (add weight based on your max set)

Back Squat: 5,5,5+ (add weight based on your max set)


Tabata Situps
Tabata Wallballs (20/14)
Tabata Row (cals)

Rest 1 minute between movements. Score is total reps.

Post results to Wodify.