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Friday, 13 July 2012 00:00

Skill Workout

Double Under Pratice


100 Kettlebell Swings (35/53)


On every 2 minutes, do 50 double unders


One of the best teaches them

1st Benchmark Workout- Jackie

Thursday, 12 July 2012 00:00

In the September 2003 CrossFit Journal we introduced our first benchmark workouts - “The Girls”: “Angie, Barbara, Chelsea, Diane, Elizabeth, and Fran”. In the following months we introduced two more: “Grace”, and “Helen”. In 2004, the next set of girls workouts were released including today's.

These benchmark workouts serve to measure and benchmark your performance and improvements though repeated, irregular, appearances in the “Workout of the Day”.

Today will be:


For time:

Row 1,000 meters
Thruster 45 pounds, 50 reps 30 Pull-ups





Watch Jackie and get pumped!

Windshield Wipers aren't only for cars

Wednesday, 11 July 2012 00:00

Strength of the day

5-5-3-3 of Hang Snatches


Workout of the Day


Power Snatches (65/95

Windshield Wipers


Tabata Tuesday

Tuesday, 10 July 2012 00:00

Skill of the Day:


Workout of the Day:

Tabata the Following:

Box Jumps

Barbell Rows  (95/65)



What is Tabata

The Who?
Dr. Izumi Tabata Phd is the researcher from Japan's National Institute of Fitness and Sports in Kanoya who proved what many fitness buff's already knew, which is short bursts of high intensity exercise resulted in more conditioning than moderate exercise for long periods of time [For example, sprints vs. jogging (p.s. I hate jogging)].
What many people do not know is that Izumi Tabata is not the originator of the Tabata protocal. The head coach of the Japanese speed skating team provided the rep scheme will Dr. Tabata researched it.

The Why?
In one of Tabata’s study, men performed tabata exercises (exercise bike) for 5 days a week for 6 weeks. At the end of the study, on an average there was a 14% increase in aerobic capacity. Additionally, the test subjects anaerobic capacity increased by 28%. By increasing the test subjects aerobic (with oxygen) and anaerobic (without oxygen) it would increase ones conditioning for both endurance related and strength related aspects of ones fitness; which is pretty sweet for crossfitters.
As a comparison, running at 70% capactiy (jogging) for 60 minutes a day for 5-6 days for 6 weeks only increased aerobic capacity by 9.5% with no change in anaerobic capacity. What does this mean? Performing 4 minutes of high intensity work is better than 60 minutes of running! Coach Glassman mentions that “these high-intensity work outs produce this dramatic aerobic benifit with out muscle waisting brought about by endurance training.” With Tabata, it is proven that you receive greater aerobic and anaerobic stimulus then endurance training while at the same time there is no atrophy.

Yeah Burpees

Monday, 09 July 2012 00:00


Front Squat

5-3-2, 5-3-2 (go heavier the second set)



25 Hang Clean and Jerks (115/75)

50 Burpees

50 Double Unders

25 Front Squats (115/75)


Sunday, 08 July 2012 00:00

CrossFit trains people to be prepared for the unknown and unknowable. As part of Crossfit's Valley Forge commitment to that idea, we will have two workouts a month that will not be published on the website. These workouts could be a combination of anything and each class might have a different workout or the same. Our promises to you are a good workout, a tough workout, something different, and FUN!

Barbell Walks

Saturday, 07 July 2012 00:00


2 Deadlift on the minute  for 8 minutes



11 minute AMRAP

6 Deadlifts (155/105)

Barbell Walk Ten Yards (Deadlift grip)

6 Push Jerks (155/105)

Barbell Walk Ten Yards (Overhead)


Shoulder Press vs Push Press vs Push Jerk



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