Fall Challenge #7

This week, Tom is trying to crush your legs...big surprise! Grab a barbell and get ready to embrace the suck.

"Quadzilla"

5 rounds for time:
2 "reps" of the Bear Complex
6 Walking Lunges with same barbell

RX weights are 155/105, but please participate with whatever weight possible!

If you are unfamiliar with the "Bear" it is as follows - clean, front squat, shoulder to overhead to back, back squat, shoulder to overhead. A squat clean thruster into a back squat thruster is completely acceptable.

Please note that you must complete the shoulder to overhead from the back before starting the lunges. Lunges may be done with the bar in the front or back rack position.

Fall Challenge #6

Sticking with the chipper format for another week. Chris wanted to kill our "cores" this week. I guess he thinks we are all looking a little fluffy from the Holiday vibes. So, I present to you, ABDO (pronounced ab-doe).

"ABDO"

For Time:
50 One-Arm KB Swings (25 each arm, 53/35)
40 GHD Sit-ups (hands touch floor at bottom, hands touch foot pad at top)
30 Walking Lunge with single KB (15 L hand, 15 R hand)
20 Toes-to-Bar
10 One-Arm KB Thrusters (10 Each Side!)

Notes: You only need one KB for the entire WOD. You may do hand-to-hand KB swings if you want, as long as you do 25 per arm. Reps are divided evenly per side for each movement except thrusters, 10 per arm on those, but it doesn't have to be all 10 on one side and then all 10 on the other. You may do any combination that leads to 10 reps per side.

Fall Challenge #5

My turn to program this week and I liked the "chipper" we did before so much that I am going to stick with that format. It may take a little longer than 10 minutes but since its all bodyweight stuff I figured it won't leave people too banged up.

For Time:
5 Chest-2-Bar Pull-ups
10 Handstand Push-ups (Head to Floor/One Abmat)
15 Squat Box Jumps (24/20)
20 Pull-ups
25 Ring Dips
30 Alternating Jumping Lunges
35 Ring Rows (feet on box)
40 Push-ups
45 Squats
50 Sit-ups (with Abmat, no anchors, hands touch TOES at the top)

You will notice that the first nine movements rotate through a sequence of pull-press-squat and go from most difficult variation to least. If you must scale, please try to maintain the intended sequence.

"Squat Box Jump" is a move I just invented for this WOD. It is just what it sounds like. Each box jump starts in the bottom of a squat.

Fall Challenge #4

Sorry folks, this should have gone up last week but with the holiday and such, things got held up.

Brought to you by Herb Hess...

3 Rounds for time of:
15 Wall Balls (20# to 10 ft / 14# to 9 ft)
10 Pull-ups
5 Barbell Clusters (135/95)

You can thank him for including two VERY similar movements in the WB and Cluster!

Fall Challenge #3

I'm really excited about this one.  Andrew came with a great idea, and I think we dialed it in just right.  Our first CompWOD chipper, of sorts.

 



For Time:
15 One-Armed KB C&Js (54/36)
15 Pull-ups
15 Handstand Push-ups
15 Pull-ups
15 One-Armed KB C&Js (54/36)

You may split up the KB C&J's between arms as you choose.  Once again, it should be a sprint!  Get after it!

Herb, you will be programming the next one, so get your thinking cap on.

Fall Challenge #2

I'm going to aim to have these posted every Monday or Tuesday, but Hurricane Sandy screwed that up this week.  Challenge #2 is brought to you by Kevin Belza.  I will leave this one up all of next week and post #3 on or around November 12th.

AMRAP in 6 Minutes:
3-6-9-12-etc.
Power Snatch (95/65)
Toes-to-Bar

Should be spicy!

Andrew Clark Griswald, you will be programming the next one, so start thinking about it and shoot me a message on FB or email me (sdanleyjr@gmail.com).

We're Baaaack!

The days are getting shorter, the leaves are changing colors, and the morning air is nice and crisp...which can mean only one thing...it's time to start preparing for the 2013 CrossFit Games Open!

In order to do that, we need to ramp up the intensity and dial in those skills!

Starting this week, we are bringing back the CompWOD.  I am going to recycle the last one from the spring to get us started:

Fall Challenge #1, brought to you by Kara-

3 Rounds for Time of:
5 Squat Cleans (155/105)
30 Double Unders

There have been lots of changes since the spring, so I'm going to re-start the order of "who gets to program this week's challenge".  I will base it off of who posts their results to THIS blog post.  As always, I will try to work with the "programmer" each week to make sure the WODs are time, space, and equipment efficient.

Spread the word and train hard!

-Sheldon

Challenge #5 - 3/27/12

Alright folks, the Open is over and hopefully you aren't all too burnt out! I am posting Challenge #5 today, but I will leave it up for 2 weeks because I know a few people were planning on taking this week off, including myself.  If you ARE training this week, and you get bored, feel free to complete any of the previous challenges that you missed!


Without further adieu, Challenge #5, brought to you by Kara-


3 Rounds for Time of:
5 Squat Cleans (155/105)
30 Double Unders


Standards of Movement:


Squat Clean - Bar starts on the ground, hips must pass below parallel with the bar in the rack position, and knees and hips must be fully open at the top of the movement.


Double Unders - No counting of "attempts".  Must pass under the feet twice for a rep to count.


Should be a quick burner!  Get after it!

Postponed!

Alright folks, it appears that the Open has taken it's toll on participation in the CompWODs so I am going to put this little adventure on hold until after the Open ends.  We will pick back up the week of March 26th with a challenge created by Kara.  Feel free to complete any of the previous challenges that you haven't done up to this point and post your results!

Challenge #4 - 3/6/12

Early post this week, brought to you by Tom "The Motivator" C.  All you need for this one is a loaded barbell, so let's get that participation up!


21-18-15-12-9-6-3 reps for time of:
Push-ups
Sit-ups
+1 Power Clean between rounds (Bodyweight for lads/0.75xBW for ladies)


Notes: That is 84 reps of each movement, by my calculations.  If you think that is going to take you entirely too long, or leave you entirely too sore, then skip the round of 21 and start at 18.


Standards of Movement:


Push-ups - Don't do bad push-ups, they make you a bad person.


Sit-ups - I'm going to say both hands have to touch the ground (behind your ears) at the bottom.  At the top, the chest should come into contact with the thighs and the hands should touch the feet.  Standard sit-up position, with legs bent at 90 degrees and feet on the ground.  Anchors and abmats optional.


Power Clean - From the floor to the shoulders, knees and hips locked out, elbows in front of the bar.

Challenge #3 - 2/28/12

This week's Challenge is brought to you by Maura...


3 Rounds for Time of-
10 Tire Flips (Big Fat One/Taller Skinnier One)
15 Push-ups (Feet on Tire/Feet on Ground)
20 Russian KB Swings (70#/53#, 2 Pood/1.5 Pood, 32kg/24kg)


I think the Standards of Movement for this one should be pretty simple folks.  Also, I thought this picture was pretty fitting for Maura, since she takes care of children and wanted to flip tires outside.

Challenge #2 - 2/21/12

This week's Challenge is brought to you by Anthony...


3 Rounds for time of:
5 Handstand Push-ups (Floor/1 Abmat)
10 Ring Dips
20 KB Goblet Squats (70#/53# or 2 pood/1.5 pood or 32kg/24kg)


Standards of Movement:


Handstand Push-up - Will be performed with hands on the floor, head touches ground at the bottom (Abmat for ladies) and full lockout of the elbows at the top. Kipping is allowed for ladies only.


Ring Dips - Top of shoulder must pass below the elbow at the bottom (aka - tricep is parallel with the ground) and full lockout of the elbows at the top. Kipping is allowed for all.


Goblet Squats - KB will be held with both hands at chest level, the crease of the hip must pass below the top of the knee at the bottom, and hips and knees must be fully open at the top.

The Rotation

As previously stated, the Challenges will be created by athletes on a rotating basis.  I am creating the rotation based on the order that people posted their results.  It sounds like quite a few people completed the first challenge but have not posted their results (Jay, Steve, Chris, Larry, Colleen).  I will update this post accordingly as more results come in.  This is mostly for my reference so I can keep track of who is supposed to design the challenge each week.


The Rotation-
Anthony C
Maura B
Tom C
Kara M
Monnster
Myself
Mary M
Steve F
Larry P

Challenge #1 - 2/14/12

5 Rounds for time of:
10 Burpees
10 Russian KB Swings (70#/53# or 2 pood/1.5 pood or 32kg/24kg)


Standards of Movement
Burpee - Chest and thighs touch the ground at the bottom. Both feet off the ground, hips fully open, and hands clap above head at the top.
Russian KB Swing - Bottom of the bell will be above the shoulders (aka - above parallel with the ground).

Welcome!

Welcome to the official blog of the CrossFit Delaware Valley CompWOD!

These rules are open to change based on the majority's opinion, but this is how I see this operating:

1. The weekly "challenge" will be posted on each Tuesday.
2. Athletes will have until the following Sunday to complete the challenge and post their results in the comments of the actual "challenge" blog post.
3. The challenges will be created on a rotating basis among those people completing the challenges each week.
4. I am calling them "challenges" because they can really be anything.  They do not have to always be in met-con format (for example - total accumulated time in 3 max L-sit attempts).
5. The challenges should be short. 10 minutes max, but preferably shorter.
6. The challenges should never be so strenuous that they disrupt regular programming or leave athletes sore for days.
7. Lady's weights will always be 66% of men's weights (or the typical CrossFit ratios).
8. Initially, this will be open to CFDV members only, but I am open to expanding it based on the popularity.

I will post the first challenge on Tuesday, February 14th.  Good luck, and spread the word!