Blog Search

4/7/2020

By: 0

CrossFit Huntingdon Valley – CrossFit

Double Down (Time)

For Time:

100 Double Unders, 50 Sit-ups, 400 Meter Run

80 Double Unders, 40 Sit-ups, 400 Meter Run

60 Double Unders, 30 Sit-ups, 400 Meter Run

40 Double Unders, 20 Sit-ups, 400 Meter Run

20 Double Unders, 10 Sit-ups, 400 Meter Run

No Gym Equipment Version:

For Time:

100 Line Hops, 50 Sit-ups, 400 Meter Run

80 Line Hops, 40 Sit-ups, 400 Meter Run

60 Line Hops, 30 Sit-ups, 400 Meter Run

40 Line Hops, 20 Sit-ups, 400 Meter Run

20 Line Hops, 10 Sit-ups, 400 Meter Run

Other variations:

100/80/60/40/20 Step-ups to short object (sturdy step stool)

Elbow-ups

2:00 other cardio equipment or 40 Reverse Lunges

Covid-19 Everyday Heroes – Linus King

By: 0

A deeper look into the lives of individuals helping our community during the Covid-19 Crisis

By Elizabeth Eisenhart

Linus King

Father, Husband, Cross-fitter, Emergency Room Doctor, Everyday Hero

Expect the Unexpected is a phrase familiar to most cross-fitters. This mindset goal allows individuals the physical and mental preparation for whatever challenge or WOD that presents. For a local ER doctor, this mentality is holding true well outside the confines of the box.

Dr. Linus King, with a specialty in emergency medicine, has been a member at CFHV since January, 2019. He often comes to the gym at an irregular schedule before or after shifts at Temple University Hospital- Jeanes Campus in the Fox Chase neighborhood of Philadelphia.  He always brings a positive attitude that is both contagious and motivating.   Corona has not changed this.

“When I work out I feel better. Everyone is anxious including me. That anxiety is toxic and when you workout, I think you decrease it a bit.”

Along with his full time clinical shifts, Linus is also helping to lead the nonclinical response to COVID-19. He is teaching staff how to use protective equipment, coordinating efforts with other hospital affiliates, and working on ways to increase capacity in order to handle more cases.

“We have a limited number of staff and PPE (Personal Protective Equipment), but we are lucky to have a little lead time and are able to maximize what we have available.”

When he is not working, Linus is in quarantine like everyone else. The bright side is built in workout partners! His wife, Bronwyn has been creating fun workouts for the whole family to do together.  Their children, Beckett, 6, and Juniper, 3, also join in. It allows them to “destress, stay active, and feel good.”

Keeping the structure of your fitness routine may be more important than ever. In a time of uncertainty, working out, eating well, and connecting with friends helps maintain balance. Try a live zoom workout or chat and see for yourself.  Still not convinced?

“Just make it happen!” Remember, its doctor’s orders!

Want to help Linus and his staff be better equipped on the front line? Consider donating N95 and surgical masks to his team. Linus is accepting donations at his home or reply to this post for more information.

4/6/2020

By: 0

CrossFit Huntingdon Valley – CrossFit

Support Your Local Box Workout 1.
If signed up on the CF website, unlike the Open you have a few weeks to get the workouts done. Score are due 4/24/2020.

Support Your Local Box Workout 1 (AMRAP – Reps)

10-min. AMRAP:

10 squats

9 dumbbell snatches, right arm

10 push-ups

9 dumbbell snatches, left arm

50-lb/35-lb dumbbells
Other variations:

Squat to a box/chair

Push-ups to a box/chair/end table

If entering as RX on the CF website: 50/35 dumbbell

*Choose a dumbbell or similar handheld object that you could do 15-20 reps unbroken, when fresh.

https://games-assets.crossfit.com/CFG20%20SYLB%20Scorecard_Workout1_V6.pdf

Masters 4/6/20

By: 0

CrossFit Huntingdon Valley – Masters+

Tempo DB Single Arm Strict Press (3 x 5 (each arm))

3010

From locked overhead position to start:

3 Sec lower

0 sec pause at shoulders

1 sec press up

0 sec hold at top before lowering again

Masters 4/6/20 (AMRAP – Rounds and Reps)

16 Minute AMRAP

16 Weighted Step Ups

16 Chair Dips

16 KB swings

16 Ground 2 OH

4/4/2020

By: 0

CrossFit Huntingdon Valley – CrossFit

Rancy (Time)

5 Rounds For Time:

400 Meter Run

20 Alternating Dumbbell Snatches

20 Single Arm Dumbbell Overhead Squats

No Gym Equipment Version:

5 Rounds For Time:

400 Meter Run

20 “Odd-Object” Ground-to-Overhead

20 “Odd-Object” Squats

Other variations:

3 Rounds

500 Meter Row or 2:00 other cardio equipment or 40 Reverse Lunges

Dumbbell Goblet Squats
*Choose a dumbbell or similar handheld object that you could do 15-20 reps unbroken, when fresh.

*Power Snatches alternate every rep

*Overhead Squats alternate whenever you like

GWL 4/4/20

By: 0

CrossFit Huntingdon Valley – GIRLS WHO LIFT

Bulgarian Split Squats (3 x 6 )

1st set: unweighted

2nd set: add weight if desired

3rd set: add more weight if desired

GWL 4/4/20 (No Measure)

3 Rounds:

:30 Sec max Jump rope singles (or lateral hops)

:15 Sec rest

:30 Sec max Single Arm Snatches (R arm) (scale to odd object ground to overhead)

:15 Sec rest

:30 Sec max Burpees

:15 Sec rest

:30 Sec max Single Arm Snatches (L arm) (scale to odd object ground to overhead)

:15 Sec rest

:30 Sec max Situps

1 Minute Rest between Rounds