Friday

30 Oct

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Ryan giving it hell…while Timmy takes a moment

WU
Burpee B-Ball

WOD

10 min Amrap
Single Arm Kettlebell Press (AHASP)

then

10-9-8-7-6-5-4-3-2-1

KB Headcutters
Tuck DH Pull-ups

RX: 72/53#

Foundations
Amrap Vet

7 KB Headcutters
7 Pull-ups or Hard Ring Rows

Cooldown
Max Consecutive Double Unders

Coach Double Profile!

30 Oct

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Ambie & Chris …Arch Enemies & Coaching partners. Always bringing the energy!

Names:  Chris DeWolfe & Ambrose Victor Orlando

Nickname?
Chris: DeWolfe, DaWolf
Ambie: Ambie

Occupation outside of being a crossfit champ?
Chris: I work in Manufacturing as an Inventory Analyst. I have been a Youth/Teen coach for the last 20 years and as most of you know I was the co-owner of Mamie’s Kitchen , (Sorry folks)
Ambie: I’m an inspiring model in the adult industry lol… just kidding I work at Varian semiconductor. Not as fun as being a model would be but the pay is alright.

Hometown?
Chris: Gloucester
Ambie: Glostah

Favorite workout?
Chris: The old Vomit Comit was my favorite workout, second favorite would have to be Filthy Fifty
Ambie: Murph because it celebrates the ultimate sacrifice and it’s a tough tough workout

Favorite Lift?

Chris:  Clean & Jerk
Ambie: Back squat and deadlift because they both are the foundation of lifting in my eyes

Which class do you usually attend? 
Chris: 4:15
Ambie: I was a 5:30 am for a long time now converted over to 4:15 pm to beat Coach Dewolfe at everything

How did you find out about crossfit? 
Chris: Danny Vadala introduced me to Crossfit about 5 years ago when I all I use to do was run, because I was so bored of the regular gym routine.
Ambie: My buddy Ryan Cole (Sherries husband) lost like 60 lbs and was in great shape. Then my best buddy Mr Robb Benjamin lost like 200 lbs!!!  lol Just kidding, but he lost a bunch of weight and I started talking to those guys about it.  I worked with Vince and Tom Nolet and those guys were into it so I figured it was working for them so why not me? So I called and set up an intro and it’s been a dream ever since lol.

Did you play sports back in the day? Or was it all smoking butts under the bleachers?  Sports, Sports, and Sports.  Did I say Sports? 
Chris: I grew up playing all sports, and as I got older, baseball was my sport of choice.  I played Division 3 Baseball in College.
Ambie: I played a ton of sports in high school and my whole life. I played football, baseball, basketball, hockey, track, karate Muay Thai…. a little bit of everything.  I was too busy every season so I never got into smoking at all had too much to lose….. after high school, well that’s a different story lol

How has Crossfit changed your life outside of the gym? 
Chris: Man, I could write a couple pages about how Crossfit has changed my life outside of the gym.  I am 37, and I feel the best I have ever felt in my life.  I am able to do anything at any given time, just like when I was a kid.  I can workout with my kids, play baseball, football, softball, go to Skyzone and jump on the trampoline etc…..All in all it has broadened my scope on what is important in life, and how to balance it all.
Ambie: It has just got me back into being active. I travel a lot for work and I became very lazy and out of shape and that’s not me so crossfit got me back into that competitive behavior that’s real good for me. Otherwise I just could care less and wouldn’t want to do anything with my little spitfire 4 year old.

What and/or who motivates/inspires you? 
Chris: The people at our gym motivate and inspire me.  I love coaching and helping people to reach their goals.  Just seeing them come in and workout, and watching them battle each day is enough for me.  Then those times when they Pr’d on a lift or they did their first muscle up or pullup, the look on their faces is priceless.
Ambie: I gotta give it to coach DeWolfe. He motivates the hell out of me because everything he thinks he’s good at, I just wanna beat him and watch him whine about it lol. I also got that spitfire 4 year old that motivates me to stay in shape and active so I can do everything with her like my dad did with me. I wanna show her that her dad absolutely loves her and would do anything with and for her.

Name one goal/personal achievement you would like to achieve with the gains made through Crossfit? 
Chris: There are 3 things I would like to achieve, compete in a Tough Mudder, Spartan race, and the Blackburn Challenge.  My goal is to maintain and sustain the way I feel today.
Ambie: I would love to race mountain bikes or road bikes. I really enjoy riding and have got away from it for a few years. I’m hoping to get back into it and race again someday 

What are your hobbies outside of Crossfit? 
Chris: I coach my son Tyler’s sports teams, play tennis, swim at the Y, Run, play softball, Bike ride, Basically whatever the day brings I will do.
Ambie: Anything to do with sports is my hobby. I’m pretty much into all of them. I just love the competition and friendships sports brings.

What’s your favorite aspect of CFCA? 
Chris: The team camaradie that CFCA brings is my favorite aspect.  I love the people and the friends that I have made since I have joined.  The challenges we all face together day in and day out.
Ambie: I enjoy the people. I really like to see people achieve things they never thought they could or push themselves to that next level that’s what I enjoy most about CFCA

Any tips for the new members? 
Chris: Yes,  I’ll never forget my first workout which was Angie.  I thought that I was “in shape” from running all the time. I’ll never forget how hard it was especially when I went to attempt the pullups and I had to use the green band to do them and I had a very hard time.  I felt so out of shape as everyone else was flying through the pullups like it was nothing.  It gave me a definite ego check , and pushed me to work harder. So my advice for new members is , we have all been there before, each one of us has been a “newbie” so come in , work hard, have fun, and don’t stress the small stuff!
Ambie: Don’t listen to these other coaches just listen to me and u will make it just fine LMAO

Thursday

30 Oct

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Stephen rowing fast at the Witch City Throwdown!

WU
Tabata Call Out x 8

30/30 x 6 Hollow Rock/Plank

WOD – OBJ: Grit

2 Rounds with a Partner
200M OH & Rack Carry

400m Run

then

2 Rounds with a Partner
200M Rack Carry & Farmer Carry
400m Run

then

2 Rounds with a Partner
200M OH & Farmer Carry
400m Run

*Both partners will be working at the same time. One on the carry, one on the run. Whoever makes it back first has that time to recover. 2 rounds mean that both will do 2 carries and 2 runs for each section.  The carries mean you are doing both simultaneously. For example for the first section 1 arm is OH, the other in rack. Switch as needed to complete the 200m.

RX
44/26# OH
53/35# Rack
70/53# Farmer

MOD: AHASP

Foundational:
2nd telephone pole carry
200m Run
MOD carry #

Cooldown
Banded Shoulder Routine off Rig.

Wednesday

28 Oct

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Erika Flipping tires from last Tuesdays WOD.

WU

Med Ball Toss Drills – 5 mins

5 min Foam Roll while Coaches discuss movements in WOD

2 Round Warm-up of Bear Complex with Bar only

WOD – OBJ: Strength Endurance/mental testing

Bear Complex – 25 mins to Max Load

1 Round = 7 Sets of the following:
1 Hang Power Clean
1 Front Squat
1 Shoulder to Overhead
1 Back Squat
1 Shoulder to Overhead (behind the neck)

We changed up the movements in that the clean is now a hang clean so after the bar is initially deadlifted to the hang position, it should not return to the floor until the round is complete or failure. Rest as needed between rounds…shoot for about 5 rounds over the 25 mins. Score is Max Load completed unbroken  (7 sequential rounds without putting the bar down). Extra challenge… try it with KB’s…i.e 1 Swing clean, 1 front squat, 1 push press, 1 front squat, 1 push press = 1 set x 7 = 1 Round KettleBear

Compare to http://crossfitcapeann.com/2014/08/26/wednesday-117/

Foundation
25min AMRAP @ Light weight / Ascend Conservatively
5 Power Clean
5 Front Squat
5 Push Press
5 Back Squat

 Cooldown
6 min or 6 Reps Partner Shuttle Sprints

Tuesday

27 Oct

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Big Crew at yoga last week…remember its always free so take advantage!

WU
Alternating with a partner 1-6 Ladder of
Burpees
Air Squats
Push-ups

WOD – OBJ: Brisk but sustainable working pace

6 Round Circuit – 1 Min at Each Station

  • Row
  • Sandbag Drags
  • Slosh Pipe Hold
  • Ski
  • Sled Drags @ BW

Cooldown
Flat Loop
Inchworm > Up Dog > Down Dog > 1 length of the gym

Walking Sampson > Spiderman Stretch > 1 length of the gym

Monday

26 Oct

Screen Shot 2014-10-26 at 11.18.13 AM
Had a great Seminar on Saturday with Eva T. Hopefully it was eye opening and informative to all the CFCA-ers who attended. We will likely do a re-cap of the information/experiences she shared at some point this week.

WU
3 Rounds
Bear Crawl length of the gym
7 KB Headcutters
Walking Lunge
7 PVC Dislocates (slow!)

WOD – OBJ: Skill Development then High Intensity

EMOM for 12 Mins

Pick One of the following

  • 3 Muscle-ups (Ring or Bar) Attempts Count
  • 3 False Grip DH Pull-ups /3 Ring Dips
  • 1 Pull-up Negative/ 1 Ring Support Hold

then
50-40-30-20-10
Russian Swings
400M Run

Foundational
40-30-20-10
Russian Swings
200m Run

Cooldown
2 Flat Loops

Friday Re-run

23 Oct

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Vince demonstrating proper squat depth and mechanics

WU
5 min Basketball

WOD – OBJ: Sustainable High Intensity

We are gonna re-run thursday’s WOD cause only 6 of us did it due to the power outage. It was a doozy….but good.  Dianne & Coach Jon completed it in 46 mins…. with the other 2 teams all within a minute.

With a Partner… Complete “for time”  (Coach will assign Teams)

Row 100-150-200-250-300-350-400-450-500M Intervals per person

And……

Ski 500-450-400-350-300-250-200-150-100M Intervals per person

Cooldown
1 Length of the gym Inchworm to Up dog (hold Forward Fold for 10 Count)

1 Length Walking Sampson Stretch with twist to Spiderman  (Hold Each position for 5 count)

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