2013-07-07

We will be gearing up for the Second Annual Garden State Open 2013 on October 5th!

Register Here

Tim and Erin ran a great event last year - flawlessly in my OCD opinion - so please come out and support us (so far: Amanda, Andrew, Brett, Ethan, Eric, Leonardo, Meghan, Pat) as we wod and have a great time with 150 other crossfitters!

Fun fact: GSO 2012 is where Deuce and Coffee got the jones to start to CrossFit

2013-07-06 Wod

EMOM for 11min
10 Wallballs, 20/14#
3 Burpees
1 HSWU
Start on the ground facing away from wall
Run 200m Bakcwards for every missed round at the end of the EMOM

2013-07-05 Wod

100m Run
40 WAMSU, 45/25#
100m Run
30 HPC, 95/65#
100m Run
20 Push Jerks, 95/65#
100m Run
10 HSPU
100m Run

2013-07-04 Wod

"Hope For Cures"

3 Rounds
1min Burpees
1min Power Snatches, 75/55#
1min Box Jumps, 24/20"
1min Thrusters, 75/55#
1min C2B Pullups
1min Rest

2013-07-03 Wod

3 TGU, Left Arm 75/55#
33 AMSU
3 TGU, Right Arm 75/55#
33 Supermans
3 TGU, Left Arm
33 AMSU
3 TGU, Right Arm
333 Double Unders

2013-07-02 Wod

12min AMRAP
4 HSWU
8 SDL, 60% 1RM
300m Run

2013-07-01 Wod

2 Rounds
1:30 T2B
1:30 Weighted Pushups, 45/25#
1:30 OHL, 45/25#
1:30 Bear Complex, 95/65#
1:30 Rest

Hope for Cures Wod on Thursday!

2013-07-04 Wod Preview  - and expect heats to go off every 30min.

3 Rounds:
1min Burpees
1min Power Snatches, 75/55#
1min Box Jumps, 24/20"
1min Thursters, 75/55#
1min Chest to Bar Pullups

1min Rest

Donate Here for Hope for Cure

2013-06-29 Wod

800m Run
60 SDLHP, 75/55#
40 Pullups
20 Bar Facing Burpees

2013-06-27 Wod

20min AMRAP
Partner A: 28 KB Swings
Patner B: AMSUWB, 20/14#
Partner Carry

2013-06-26 Wod

7min EMOM: 3 Squat Cleans, 70% 1RM
Rest 1min
4min EMOM: 4 Squat Cleans, 70% 1RM
Rest 1min
1min Max Front Squats

2013-06-25 Wod

3 Rounds in Teams of 4:

20 Wallballs, 20/14# (Timekeeper)
Row
Rope Climbs
Ring Pushups

2013-06-24 Wod

6 Rounds
8 Push Press, 60% 1RM
10 Burpees
120m Run

2013-06-23

Consider the following (from CrossFit, Inc):

"When an athlete begins a CrossFit workout, they know when it will end. Kids diagnosed with a catastrophic illness, like cancer, don't know when it will be over. They don't know if they'll win or lose. They don't know how many rounds they face, or even what they'll look like afterward.

...

CrossFit’s priority is to move the world toward fitness according to the "Sickness-Wellness-Fitness" continuum. For some, the transition from sickness to wellness is the starting point. CrossFit is committed to helping people everywhere ... because we can. Through CrossFit donations, we are able to help them in a meaningful and lasting way."

Donate Here for Hope for Cure. We will be doing this workout on July 4th - this will be the 'holiday' wod - expect heats to go off every 30min.

2013-06-22 Wod

Tabata Alt Weighted Pushups, 45/25# and Burpees
4min AMRAP
4 HSPU
100m Run
Tabata Box Jumps, 28/24"

2013-06-21 Wod

12:30 AMRAP
10 Strict Presses, 50% 1RM PP
12 MBC, 20/14#
200m Run

2013-06-20 Wod

600m Run

40 AMSU

8 TGU, 55/35#

30 AMSU

6 TGU

20 AMSU

4 TGU

10 AMSU

2 TGU

600m Run

2013-06-19 Wod

13:30 AMRAP
15 Thrusters, 95/65#
15 KB Swings, 28/20 Kg
15 Lateral Jumps
Every 90sec, do 3 Power Snatches, 95/65#

2013-06-18 Wod

5 Rounds
60 Double Unders
24 OHL, 45/35#
Buy out: 60 sec Hanging L-sit Hold

2013-06-17 Wod

11:30 Time Cap

400m Buy In then

AMRAP in remaining time of:

10 Air Squats
8 Deadlifts, @ 50% 1RM
6 Burpees
4 Pullups

Paleo Challenge

CFV 6-week Paleo Challenge Overview:

- This will be run on the honor system. CFV is all about the truth. If you lie, not only are you hurting yourself, but you will also negatively impact your fellow members. Also, when you lie, your toenails start to curl upward. Don't let curly toenails happen to you.

- Starts Monday June 17 at 12:01a. Ends Sunday July 29 at 11:59p

- There will only be an Rx division (no scaled this time)

- Organic is recommended but not required. Do the best given your budget.

- One winner for best improvement on Benchmark Wod and one overall winner

Guidelines:

Must post to this website EVERYDAY one of three things (with respect to what you ate that day given your division): Strict Adherence (meals and snacks/treats), Adherence with Allowances (meals and snacks/treats), Cheat Meal(s). You cannot treat a bad afternoon / entire weekend as one cheat meal (examples given below).

Rx: No Grains, No Legumes, No Added Sugar. No Dairy. No Excuses.

Allowances: You can have - but are not obligated to have - the following:

Two (2) Paleo alcoholic drinks per week (e.g. - a glass of organic red wine, tequila, masculine hard cider) and no stockpiling drinks. Make them count.

Two (2) Paleo treats per week (e.g. - one (1) serving of baked Paleo goods, full fat cultured yogurt, 85% chocolate, etc). Please be reasonable with your serving size and note that one (1) serving is rarely a dozen of anything.

One (1) 'off the reservation' cheat meal over the course of the challenge.

Prizes:

Winners in each category will receive one (1) month of membership that will be decided upon by:

Compliance with the guidelines of the challenge.

Improvement in benchmark wod.

Previous winners cannot win again.

Please keep in mind the following:

This is all about eating healthier. Make good choices to minimize your sugar intake (this includes fruits). Don't skip meals. Drink plenty of water. Keep that in mind when making all your food decisions and you should come out on top.

If you're eating Paleo but also having 3 paleo brownies after dinner each day, don't expect to see the results you are hoping for. A Paleo brownie is still a brownie.

Eating Paleo can be tailored for you to lose weight or gain it - but don't obsess over that number on the scale. Stress (i.e. obsessing over a number) will prevent you from achieving your goals. DO NOT WEIGH YOURSELF EVERYDAY.

A few FAQs:

Can I switch between Rx and scaled depending on the day?

No. You are either Rx or scaled from day one for the sake of point calculation.

Should I go back and post on days that I missed?

No. You have already missed that day. Focus on not missing any other days going forward.


Can I use my cheat meal in drinks?

No. That is why there are separate stipulations for what you eat and what you drink. Have a lot of alcohol/soda/etc and it will ruin all the good work you are doing with eating cleaner. Have a lot of water, and it will only make your results at the end of the challenge that much better.  Do not underestimate the importance of drinking well - there is no substitute for water!

Can I use heavy cream in my coffee/condiments on my meals?

Yes - just make sure you're not drinking a cup of heavy cream with a splash of coffee.

Can I use condiments/sauces on my meals?

Yes - just make sure you're not eating ketchup with a side of sweet potato fries. (Do you see a pattern here yet?) And make sure you check the ingredient label. You should choose something with a short list of ingredients. You should choose something without sugar or any of it's chemically manufactured derivatives. In some instances, this may be extremely difficult.

Can I eat out considering most restaurants don't have organic/grass fed options?

Yes - just be mindful that the less complicated the food, the better chance it will have less stuff that is bad for you. Ask the wait staff how the food is prepared - they should know. Make good, moderate choices overall and your body should be able to handle the unavoidable/unintentional "cheat". (Which for the purposes of this challenge, will not be considered a cheat - just make a conscious effort to keep it moderate.)

This is too hard - can I scale it back some more?

No. It's called a challenge for a reason - it's challenging. Stop indicating your desire to drink more, eat more dessert, blah, blah, blah and just Man/Lady Up and eat clean.

Google is very helpful but a few websites to start everyone off can be found HERE

Start posting today - just to familiarize yourself with the process.

Here is a good video summarizing the why of Paleo:

Best to all!

2013-06-15 Wedding

2013-06-14 Wod

12min AMRAP
150 Wallballs, 20/14
90 Double Unders
30 Bar Muscle Ups

Compare to 2013-03-22

2013-06-13 Wod

4 Rounds
40sec SDLHP, 85/65#
20sec Rest
40sec Box Jump, 28/24"
20sec Rest
40sec KB Swings, 28/20 kg
20sec Rest

2013-06-12 Wod

3 Rounds
12 Burpees
6 Left arm DB Snatches, 75/55#
6 Jumping Pushups
6 Right arm DB Snatches
400m Uneven Farmers Carry, 75/55#

2013-06-11 Wod

13min AMRAP
300m Run
*Rope
10 DL @ 50% 1RM

* either legless Rope Climb 1/2 way up rope (approx 5 hand pulls)
or
* 5 Rope Ascents

2013-06-10 Wod

4 Rounds
Partner A:
8 Clean and Jerks, @ 80% 1RM
Partner B:
AMRAP of
8 WAMSU, 20/14
4 Burpees

2013-06-08 Wod

15min AMRAP
5 Box Jumps, 28/24#
10 KB Swings, 24/16 kg
15 MBC, 20/14#

2013-06-07 Wod

18-15-12-9-6
Pushups
6-9-12-15-18
Thrusters, 105/70#

2013-06-06 Wod

Tabata
HSWU
Pullup into K2E
Pistol Squats
Bear Crawl

2013-06-05 Wod

8min AMRAP

4 SDL, @ 60% 1RM
either

8n Double Unders

or

12n Single Unders

n = # round

Finisher: 2:30 plank hold

2013-06-04 Wod

"Happy Birthday Royal!"

200m Run
29 Burpees, One-legged
200m Run
29 Burpee Box Jumps, 20"
200m Run
29 Burpee Broad Jumps
200m Run
29 Burpees

2013-06-03 Wod

14min AMRAP
14 KB Swings, 24/16 kg
7 OHS, 60% 5RM
7 Pushups

2013-06-01 Wod

3 Rounds
3 TGU, 55/35# (Each Arm)
15 Wallballs, 20/14#
300m Run

2013-05-31 Wod

9min AMRAP
3 HPS, 95/65#
6 Jumping Pushups
6 Power Snatches
3 HSPU

2013-05-30 Wod

500m Row
60 Supermans
70 Lunges
80 Ball Slams, 20/14#
90 Double Unders
100m Sprint

2013-05-29 Wod

11min AMRAP
13 Box Jumps, 28/24"
80m Sprint
1 HSWU

 *Do not look at the clock*

2013-05-28 Wod

7 Rounds
7 L-arm KB Swings, AHAP
7 Squat Clean, 95/65#
7 R-arm Kb Swings
7 Ring Rows

2013-05-27 Wod

"Forrest"

In honor of U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo, who was killed October 26th, 2009,while on a counternarcotics mission in Western Afghanistan when the helicopter he was in crashed.

3 Rounds

20 L-pullups

30 T2B

40 Burpees

800m Run

2013-05-25 Wod

EMOM for 13min

1 TGU, 55/35#
2 Manmakers, 55/35#
10 Lateral Jumps

2013-05-24 Wod

12min of

Buy In:
400m Run
40 Ball Slams, 20/14#
then

AMRAP:
30 KB Swings, 24/16 kg
20 Pushups
10 AMSU

2013-05-23 Wod

3 Rounds
45sec T2B
15sec Rest

45sec Goblet Squat, 24/16 kg
15sec Rest

45sec Double Unders
15sec Rest

45sec Push Press, 75/55#
15sec Rest

45sec Burpees
15sec Rest

1st Annual (Paleo) Cookie for Kid's Cancer Wod and Bake Sale

2103-05-22 Wod

10min AMRAP
8 Power Snatches, 55% 1RM
6 Weighted Step Ups, AHAP
24 FATPUs

2013-05-21 Wod

2 Rounds
Partner A: Timekeeper
800m Run
Partner B: AMRAP
1 Rope Climb
8 Ring Dips
16 Barbell Rollouts
Switch

2013-05-20 Wod

Part 1:
5-5-3-3-1-1-1-1
Push Press

Part 2:
4 HSWU
40 Lunges

3 HSWU
30 Lunges

2 HSWU
20 Lunges

1 HSWU
10 Lunges

2013-05-18 Wod

10 T2B
15 SDL, 60% 1RM
300m Run

15 T2B
20 SDL
400m Run

20 T2B
25 SDL
500m Run

2013-05-17 Wod

16min AMRAP
2 TGU (1 each arm), 32/24 kg
4 HSPU
8 C2B Pullups
16 Air Squats

2013-05-16 Wod

16x45sec
Odd Rounds: 4 Power Cleans at 70% 1RM
Even Rounds: 8 Burpees

2013-05-15 Wod

7 Rounds
7 MBCWB, 20/14
7 Weighted Pushups, 45/25#
7 Box Jumps, 28/22"

2013-05-14 Wod

12min AMRAP
6 HPS, 115/75#
?n KB Swings

n = current round

?= 2 if 32 or 28 kg KB used
?= 4 if 24 or 20 kg KB used
?= 6 if 16 or 12 kg KB used
?= 8 if 8 or 4 kg KB used

2013-05-13 Wod

Death by Thruster, 115/75 + 3 K2E for 10 Rounds

If 10 rounds completed, rest 1min then: 100 Lunges + 3 K2E EMOM
If miss a round, rest 1min then: 100 OHL, 50/30# (plates) + 3 K2E EMOM

2013-05-11 Wod

5 Round Partner Wod
First
Partner A: 30 BWB
Partner B: Zercher Hold, 95/65#
(can switch within 30)
then
Partner A&B: 80m Partner Carry
or
Parner A&B: 400m Run

2013-05-10 Wod

"Helen"

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

2013-05-09 Wod

12min Time Cap

Buy In: 21 BBRO
then AMRAP in remaining time of

3 HSPU
5 Push Presses, 115/75#
7 T2B

2013-05-08 Wod

3x5min AMRAP
1min Rest in between

1st:
5 OHS, 75% of 5RM
20 Double Unders
2nd:

5 OHS
15 Double Unders
3rd:
5 OHS
10 Double Unders

2013-05-07 Wod

4 Rounds
25 Pushups
15 SDL, 50% 1RM
10 Box Jump Overs, 20"
400m Run

2013-05-06 Wod

"Revenge of the Sixth"
Groups of (preferably) 5 or more must complete the following:

6000m Row
600 Air Squats
60 Manmakers, 45/25#

Working 60secs at a station - with 10secs of rest in between - switching every round for 18 Rounds

Only one person working per station, with any extra having the choice of either:

Overhead Barbell Hold, 30/15#
Parallette L-sit Hold

Once reps are completed at one station, two people may work on any of the remaining stations.

For any reps not completed within the 18 Rounds:

100m Run for every 100m left on the Row
100m Run for every 10 Air Squats left
100m Run for every 1 MM left

2013-05-04 Wod

"May The Fourth Be With You"

Episode I:

Max Distance in 40 sec Row 

Episode II:

400-Row/10 = R= 4 W Push Ups & 4 WAMSU, 45/25

Episode III:

40 Burpees

Episode IV:

400m Run, 45/25

2013-05-03 Wod

EMOM 12 min

3 Clean & Jerk, 70% 1 RM
24 Lateral Jumps

2013-05-02 Wod

50 AMSU
30 KB Swings, 24/16 kg
10 Front Squats, 135/95#
20 KB Swings
20 Front Squats, 115/75#
10 KB Swings
30 Front Squats, 95/65#
50 AMSU

2013-05-01 Wod

5 Rounds
5 Left Arm DB Snatches, 75/55#
5 Right Arm DB Snatches, 75/55#
5 Strict Chin Ups
400m Run

2013-04-30 Wod

11min AMRAP
22 Double Unders, Unbroken
11 MBCWB, 20/14#

2min Buy Out: Max Jump Rope Unbroken. Once broken, max distance bear crawl

2013-04-29 Wod

50 SDLHP, 85/60#
50 Burpee Box Jumps, 28/24"

2013-04-27 Wod

7 HSWU
1 HPC, 135/95#
300m Run

5 HSWU
3 HPC
300m Run

3 HSWU
5 HPC
300m Run

1 HSWU
7 HPC
300m Run

2013-04-26 Wod

12min AMRAP
6 T2B
1 TGU + 5 R-arm OHL, 65/45#
1 TGU + 5 L-arm OHL, 65/45#

2013-04-25 Wod

4-8-12-16-20
Pistol Squats (Total)
Burpee Broad Jumps

EMOM: 4 Push Presses, 115/85#

2013-04-24 Wod

600m Run
40 Wallballs, 20/14#
400m Run
20 DL, @ 50% 1RM
200m Run
10 HSPU
200m RUn
20 DL
400m Run
40 WB
600m Run

2013-04-23 Wod

6min AMRAP
6 Snatch Balances, 95/65#
12 KB Swings, 28/20 kg
3 Floor Wipers

Rest 1min Then


6min AMRAP
6 OHS, 95/65#
12 KB Swings, 28/20 kg
3 Floor Wipers

2013-04-22 Wod

Partner Wod

Emom for 22min
Amsu (4 each)
Rope Ascents (2 partner a) / Rest (partner b)
Thrusters, 115/85# (2 each, IGYG)
Hrpu (4 each)

Congrats CFV Team Martin Richard!

Great showing guys!

Picture of Brett standing by himself

2013-04-20 Wod

11min AMRAP
1n Ring Dips
5 SDL @ 50% 1RM
6 Burpees Over Bar

2013-04-19 Wod

Buy In: 1min Ball Slams, 20/14# Then
3-6-9-12-9-6-3
KB Swings, 32/24 kg
Wallballs, 20/14#
Weighted Pushups, 45/25#

2013-04-18 Wod

"I like the Snatch"

100 AMSU
50 Double Unders
25 Power Snatches, 75/55#
40 Double Unders
20 Power Snatches
30 Double Unders
15 Power Snatches
20 Double Unders
10 Power Snatches
10 Double Unders
5 Power Snatches
1 Mile Run

THE MOST ENTHUSIASTIC HAPPY BIRTHDAY SONG EVER

2013-04-17 Wod

12min AMRAP
4 HSPU
12 T2B
24 OH Lunges, 45/25#

2013-04-16 Wod

90sec x 12

100m Run
3 Clean and Jerks, @ 80% 1RM

2013-04-15 Wod

13min AMRAP
7 C2B Pullups
5 one-arm DL, @ 50% 1RM
1 HSWU

2nd Annual Wod 4 Autism

Great job by everyone!

2013-04-12 Wod

750m Row
65 Pushups
55 Box Jump Overs, 20/18"
45 MBC, 20/14#
35 T2B
250m Row

2013-04-11 Wod

Part I:

5-5-5-5-5
Bench Press

Part II:

7min AMRAP
1n TGU, 24/16 kg
7 SDLHP, 24/16 kg

2013-04-10 Wod

"a Bridge over Troubled squats"

Part I:

4x10 Back Squat @ 50% 1RM

Part II:

84 Wallballs, 20/14#

29 Burpees

EMOM: 4 KB Swings, 32/24 kg

2013-04-09 Wod

800m Run
20 DL @ 50% 1RM
8 Power Cleans @ 50% 1RM for DL
20 DL
800m Run

2013-04-08 Wod

13min AMRAP
Teams of 3

200m Sandbag Carry, 45/25# (Timekeeper)
Tire Flips
Weighted Plank Hold, 25/10#

2013-04-06 Wod

8 Rounds
10 Push Press, 75/55#
10 Bent Over Rows, 75/55#
25 Double Unders

2013-04-05 Wod

Open Workout 13.5

4min AMRAP

15 Thruster, 100/75#
15 C2B Pull-ups

*4min Bonus for every 90 reps (3 rounds) completed

2013-04-04 Wod

5x3min
200m Run
10 SDL @50% 1RM
Max Kb Swings, 20/12 kg

2013-04-03 Wod

4 Rounds
40sec Row (cal)
20sec Rest

40sec Box Jumps, 28/24"
20sec Rest

40sec AMSU
20sec Rest

40sec Ring Pushups
20sec Rest

2013-04-02 Wod

10-9-8-7-6-5-4-3-2-1
Hang Squat Snatch, 95/65#
1-2-3-4-5-6-7-8-9-10
Burpees

2013-04-01 Wod

9min AMRAP
21-15-9
Thrusters, 100/75#
Pullups

Rest 3min then


9min AMRAP
9-15-21
Pullups
Thrusters, 100/75#