Thank you

For allowing me to go away with my family and adorable niece and nephew for a few days. Here are a few parting words:

REST. I know this may sound crazy, but giving your body time off will do WONDERS for your performance in wods. If you can't manage to sit still then here are a few options for you:

Go wod at other boxes. Be good guests. Buy some shirts. Let me know what you like, what you don't like, what CFV could use to be better. I would start with Tim at CrossFit 908 in Berkeley Heights - he is a good guy with a great box (yea I said it) - and go from there.

Go do other things. Ashleigh Kast has kettlebell classes at CFV and her schedule can be found HERE. Go spinning, kickboxing, hiking, swimming, spelunking. CrossFit has given you a good fitness base - go see what you can do.

After your fun filled activities:

Check Facebook for all the photos from the past few months.

Make sure you have signed up to be automatically billed on the 28th of every month HERE

Read. Anything. It's good for you.

See everyone Labor Day starting at 730a!

2012-08-25 Wod

Complete the following (in any order or breakdown) in 18min:

16 Rope Climbs
100 KB Swings, 28/20 kg
1 Mile Run

Cap at 24min

For every minute over 18min, perform 30sec hanging L-sit hold at the end of the 24min cap.

2012-08-24 Wod

5 Rounds
15 MBCWB
12 Burpee Broad Jumps
9 T2B

2012-08-23 Wod

10 Rounds (90secs to complete each round)
R1: 5 Bear Complexes, 85/55# + 10m Bear Crawl
R2: 4 Bear Complexes + 20m Bear Crawl
R3: 3 Bear Complexes + 30m Bear Crawl
R4: 2 Bear Complexes + 40m Bear Crawl
R5: 1 Bear Complexes + 50m Bear Crawl
R6: 21 SDLHP, 85/55# + 3 BBRO
R7: 18 SDLHP + 4 BBRO
R8: 15 SDLHP + 5 BBRO
R9: 12 SDLHP + 6 BBRO
R10: 9 SDLHP + 7 BBRO

2012-08-22 Wod

Find 3 Rep Max Weighted Pushup then

"Helen"
3 Rounds
400m Run
21 KB Swings, 24/16 kg
12 Pullups

2012-08-21 Wod

"Chief"
5 Rounds
3min AMRAP / 1min Rest
3 Power Cleans, 135/95#
6 Pushups
9 Air Squats

Lowest number of rounds + partial reps is score for entire workout

2012-08-20 Wod

"Filthy Fifty"
50 Box Jumps, 24" (20")
50 Jumping Pullups
50 KB Swings, 16 kg (12kg)
50 Walking Lunges
50 K2E
50 Push Presses, 45# (30#)
50 Supermans
50 Wallballs, 20# (14#)
50 Burpees
50 Double Unders

Important Billing Requirement

It's almost been a year (remember the Thank YOU party Friday, Sept 14th starting at 800pm) and I feel it is necessary to make the following request a  requirement:

Please fill out the Automatic Billing Form - found on the "Pricing" page (or you can just click here) - in advance of the 28th of this month. There are no additional fees associated with this type of payment.

I haven't hounded. I've let you guys 'bring in the check/cash the next time I come in". I haven't nickle and dimed when you've missed a day one week. I've said ok when you've asked "can I make it up next week?". Please give CFV (and me) the courtesy of an automatic, regularly scheduled payment that will allow for the business aspect of the box to be streamlined so that more attention can be given to the personal aspect of the box: coaching you guys.

Should you have any questions or concerns, please feel free to shoot me an email or just talk to me at the box.

Thanks CFVers - I appreciate it. 

2012-08-18 Wod

4 Rounds
30 Supermans
20 OHL, 45/25#
10 Ring Dips

Then Max Effort:
300m Row
2min Rest
200m Row
1min Rest
100m Row

2012-08-17 Wod

10-8-6-4-2-4-6-8-10
Thrusters, 75/45#
Bent Over Row, 75/45#
KB Swings, 28/20 kg

2012-08-16 Wod

16min AMRAP
200m Run
8 Burpees Over Bar
8 DL @ 50% 1RM

2012-08-15 Wod

Teams of 3

3 Rounds
4 Rope Climbs (timekeep)
AMSUWB, 20/14#
AMRAP of
12 Double Unders
4 Hang Squat Cleans, 95/65#

Buy out: 600m Run

2012-08-14 Wod

15min AMRAP
5 Turkish Get-ups (Each Arm), 16/12 kg
10 Box Jumps, 24/20"

4 TGUs (E.A.)
10 Box Jumps

3 TGUs
10 Box Jumps

2 TGUs
10 Box Jumps

1 TGU
10 Box Jumps
5 Bar Muscle Ups

2012-08-13 Wod

Buy In: 30 Pistol Squats then

100m-200m-300m-400m-500m

Sprint

10-8-6-4-2

HSPU

2012-08-11 Wod

3 Rounds
7 Burpee Broad Jumps
7 KB Swings, (Right Arm) 24/16#

7 Burpee Broad Jumps
7 KB Swings, (Left Arm) 24/16#
400m Run

2012-08-10 Wod

E.M.O.M.F. 12min*

12 Double Unders
4 Front Squats, 100/70#
8 AMSU

*30sec Hanging L-sit Hold for every minute missed

2012-08-09 Wod

Part 1
rest 30sec
Part 2
rest 30sec
Part 3

Part 1
Tabata Jumping Pushups

Part 2
4min AMRAP
2 Tire Flip, Jump In, Jump Out
60m Sprint

Part 3
Tabata Wallballs

2012-08-08 Wod

4 Rounds
Partner A: 140m Sandbag Carry, 45/25#
Partner B: HPS, 85/55#
If bar drops, 5 K2E

Rest 1min Then


4 Rounds
Partner A: 140m Sandbag Carry, 45/25#
Partner B: 5 HPS, 85/55#, T2B

2012-08-07 Wod

100m Run
21 MBC, 20/14#
100m Run
7 HSWU

100m Run
21 MBC, 20/14#
100m Run
7 HSWU

100m Run
21 MBC, 20/14#
100m Run
7 HSWU
100m Run

2012-08-06 Wod

14min AMRAP
11 Burpees
8 Pullups
5 SDL @50% 1RM

2012-08-04 Wod

"31 Heroes"


31min AMRAP
8 Thrusters, 155/105#
6 Rope Climbs
11 Box Jumps, 30/24"

2012-08-03 Wod

5min AMRAP
2 Weighted Step Ups, AHAP
2 HSPU
(add 2 Weighted Step Ups each round)


Rest 60sec then



5min AMRAP
4 Weighted Step Ups, AHAP
1 HSPU
(add 1 HSPU each round)


Rest 30sec then


400m sprint

2012-08-02 Wod

4 Rounds
120m Uneven Farmers Carry, 24/16 kg
24 KB Swings, 24/16 kg
12 Hang Power Cleans, 95/65#


Buy out: 24 Back Squats, 95/65#

2012-08-01 Wod

13min AMRAP
26 Double Unders
7 DL @ 50% 1RM
6 BBRO

2012-07-31 Wod

4 Rounds
50sec of Bear Crawls
10sec of Rest

50sec of C2B Pullups
10sec of Rest

50sec of SDLHP, 75/55#
10sec of Rest

50sec of Weighted Pushups, 45/25#
10sec of Rest