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11.27.2014

turkey

No classes today. Happy Thanksgiving from the crew at CrossFit Park Hill!

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11.26.2014

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A. 6 Sets: Snatch x 2 @80-85%

B. 3 x 250m Row @ 75-85% effort
Rest as needed between 250s

C. 1000m Row Time Trial (100% effort)

D. 3 Sets: Hip Extension x 10

Name Snatch 1K
Casey 50 3:13
Jason 60 3:16
Matthew 55 3:19
Scott 45 3:19
Chloe 50 3:25
Kyle 43 3:26
Philip 60 3:26
Donald 45 3:27
Andrew 50 3:27
Abraham 40 3:28
Ryan 70 3:31
Ty 55 3:32
Jesse 55 3:33
Steve P 50 3:35
Owen 80 3:35
Brett 55 3:37
Luke 70 3:39
Mike F 55 3:39
Stephanie 32 3:43
Tom 60 3:46
Charlie 45 3:47
Kara 40 3:47
Patrick 40 3:48
Donny 70 3:52
Tara 36 3:53
Katherine 35 3:54
LBK 30 3:54
Scott 45 3:56
Rachel 35 4:04
Dave 20 4:06
Fawn 29 4:07
Chelsea 22 4:08
Lacee 32 4:08
Meg 45 4:10
Patti 32 4:12
Kaitlin 25 4:13
Erin 21 4:13
Joan 20 4:14
Laura 27 4:15
Laura 40 4:16
Erin 27 4:17
Sabrina 29 4:20
Angie 29 4:20
Kim 25 4:25
Tamara 18 4:30
Callie 19 4:31
Lisa 24 4:31
Judah 18 4:32
Harper 30 4:41
Sabra 15 4:44
Kera 28 4:45
Hannah 35 4:55
Rachel G 20 4:55
Jen 17 5:02
Trevor 15 5:27
Nadia 40 -
Amelia 43 -
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Your New Coach at CFPH: Donny

Donny in action!

Donny in coaching action!

We are very pleased to announce the addition of Donny Cavallo to our stellar coaching staff at CrossFit Park Hill! Be sure to give him a high-five the next time you see him.

Donny has a fantastic approach to class instruction and structure. His well-versed knowledge of human movement as well as his personal training experience are evident in his coaching. We look forward to seeing him lead some of the evening and weekend classes at CFPH!

Here are some fun facts from our newest coach:

Name: My full name is Donald Eugene Cavallo III
Any nicknames now or growing up?  Donny
Hometown: Reading, PA
When did you start CrossFit? I started doing CrossFit in the summer of 2011.
Did you play sports growing up, in high school, in college? If so, tell us about it.  I’ve played sports as long as I can remember.  In high school I played soccer, football, basketball, ran track, and was a member of my high school’s powerlifting team.  In college I played rugby and intramural basketball.
What’s your favorite CrossFit workout/movement? My favorite workouts are ones that include my favorite movements – bodyweight movements (pullups, pushups, squats, HSPU, etc…)!
What’s your least favorite CrossFit workout/movement?  Rowing…e.g. Jackie
What’s your favorite thing about CFPH?  I love the atmosphere of CFPH.  I especially like the garage-gym feel.  But I think the best part of CFPH is without a doubt the people!
What’s you favorite TV show?  My favorite TV show is either SportsCenter or South Park
What’s your favorite funny movie?  My favorite funny movie is Step Brothers
If you could travel anywhere in the world, where would you go?  If I could go anywhere in the world I would go to Italy
What’s you favorite quote?  I have a lot of favorites, but one of my all-time favorites is by George Eliot, “It’s never too late to be who you might have been.”
Tell us one interesting fact about you.  I was 2nd team all-american in rugby 7s during college.
How excited are you to coach at CFPH?  I am crazy excited!!!  Or as Willy Wonka said, “the suspense is terrible…I hope it lasts!”
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11.25.2014

Noelle and Mike

Wall Ball with Noelle and Mike

A. 5 Sets: Push Press x 2

B. 4 Rounds for Time:
15 KB Swings (24/16)
20 Front Rack Lunges (43/30)
25 Double Unders

Name WOD
Chloe 7:30 (rx)
Amelia 8:58 (rx)
Lacee 9:34 (rx)
Andrea 10:02 (rx)
Jason 10:10 (rx)
Donald 10:48 (rx)
Josh 10:52 (rx)
Brett 11:17 (rx)
Jody 11:40 (rx)
Mike S 12:06 (rx)
Noelle S 12:30 (rx)
Matthew 12:36 (rx)
Owen 12:50 (rx)
Abraham 13:17 (rx)
Eric 13:36 (rx)
Yoshi 14:20 (rx)
Brian 8:48
Fawn 10:19
Laura R 11:14
Sam 11:45
Chelsea 12:02
Ambrose 12:02
Tamara 12:08
Scott M 12:08
Noelle N 12:18
Durkee 12:20
Rachel 12:23
Katherine 12:24
Erin 12:32
Kara 12:33
Lisa L 12:52
Mahony 12:59
Stephanie 13:21
Isaac 14:46
Steve 15:56
Scott 15:58
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11.24.2014

Em hurdling the wall at the Turkey Challenge this weekend!

Em hurdling the wall at the Turkey Challenge this weekend!

A. Gymnastics Skill Practice: Rope Climb, HSPU, Double Unders

B. In 15 minutes, build to a heavy Thruster.

C. 2 Sets: 5 min AMRAP
5 Thrusters (61/43)
10 Pullups
Rest 2 minutes between sets.

Name WOD
Luke D 130 (rx)
Chloe 129 (rx)
Ryan 119 (rx)
Jason 112 (rx)
Owen 106 (rx)
Mike D 105 (rx)
Armando 101 (rx)
Brett 93 (rx)
Norm 92 (rx)
Philip 92 (rx)
Brian 91 (rx)
Matthew 84 (rx)
Eric 76 (rx)
Kayla 65 (rx)
Mike F 126
Abraham 120
Rachel F 118
Tara 116
Taylor 112
Kera 111
Kara 110
Jess F 110
Elza 108
Caroline 106
Mike K 105
Laura 103
Erika 103
Jeff 103
Sam 101
Wojtek 101
Amelia 98
Nadia 95
Kaitlin 94
Noah 93
Stacy 92
Jody 87
Paul G 87
Lisa L 84
Patti 82
Harper 82
Michelle L 81
Meg 80
Steve K 78
Kyle 78
Amy 75
Mike B 74
LBK 73
Sabrina 71
Kerry 70
Will 68
Jess P 60
Mahony 60
Pedro DNF
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11.22.2014

Patti and Tamara attacking tire jumps

Patti and Tamara attacking tire jumps

A. EMOM for 8 minutes:
Front Squat x 3 @ 75-85% of 1RM

B. With a partner, alternating movements, and one partner working at a time:
15 Push Press (43/30)
30 Situps
400m Run
8 Rounds for Time

Name WOD
Donny/Brett 23:56 (rx)
MB/MS 24:16 (rx)
Jason/Ryan/Lucia 25:12 (rx)
Casey/RyanC 25:33 (rx)
ScottM/SteveK 33:04 (rx)
LisaA/Andrew 26:05
Sup/MIchelleL 26:42
Vernon/MattBW 26:45
Grant/Jesse 27:25
Beginners Class
Name WOD
Heather/RachelG 15:31
Kerry/Dawn 15:52
Autumn/Joanne 16:42
Andrew/Judah/JonM 17:05
Tamara/TiffanyC 17:31
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11.21.2014

Abraham on Buprees-Over-Bar

Abraham on Buprees-Over-Bar

2014 CrossFit Games Regional Event 6: The Fifties
50 cal Row
50 Over-the-Box Jumps (24/18)
50 Deadlift (81/54)
50 Wall Ball Shots (20/14)
50 Ring Dips
50 Wall Ball Shots
50 Deadlift
50 Over-the-Box Jumps
50 cal Row
Time Cap = 35 minutes

Name WOD
Mike D 400 (rx)
Matthew 374 (rx)
Owen 351 (rx)
Patrick 449
Tom 447
Erika 438
Tara 426
Dave 425
Matt E 425
Tamara 417
Nadia 417
Lacee 415
Rachel K 414
Philip 413
Stacy 402
Fawn 402
Lisa 400
Steve K 385
LBK 384
Chris M 374
Meg 368
Steve P 353
Jacob 343
Charlie 330
Donny 433
Supriya 415
Trevor 398
Daguan 396
Harper 380
Noah 373
Sam 275
Mike S 34:05 (rx)
Ryan 34:28 (rx)
Jason 34:58 (rx)
Casey 27:16
Brian 28:14
Abraham 29:54
Josh 30:20
Laura 30:32
Kim 31:59
Noelle 32:42
Erin 32:50
Kyle 33:10
Kara 33:20
Sabra 33:47
Jessica 33:57
Stephanie 34:06
Scott 34:13
Armando 34:20
Donny 34:50
Kera 34:51
Patti 34:59
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11.20.2014

Supriya can fly

A. 4 Sets: Ring Rows x 10
Rest 90s
Good Mornings x 8
Rest 90s

B. 3 Rounds for Time:
15 Burpees
30 KB Swings (24/16)

Name WOD
Jason 6:14 (rx)
Lacee 6:27 (rx)
Szabina 6:29 (rx)
Josh 6:43 (rx)
Michael S 6:52 (rx)
Mahony 6:57 (rx)
Tara 6:58 (rx)
Noelle N 7:08 (rx)
Kera 7:14 (rx)
Noelle S 7:30 (rx)
Ambrose 7:42 (rx)
Owen 8:02 (rx)
Brett 8:03 (rx)
Jenny 8:05 (rx)
Philip 8:18 (rx)
Stephanie 8:23 (rx)
Margaret 8:24 (rx)
Andrew 8:26 (rx)
Laura R 8:28 (rx)
Matt E 8:33 (rx)
Kara 8:38 (rx)
Yoshi 9:28 (rx)
Pedro 9:45 (rx)
Isaac 11:59 (rx)
Kerry 7:12
Callie 7:15
Joan 7:19
Rachel 7:43
David 8:12
Jess 8:13
Scott 8:14
Rachel 8:30
Lisa 8:32
Charlie 8:55
Tamara 9:39
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11.19.2014

Goblet squats by Jenny and Tara

Goblet squats by Jenny and Tara

A. 8 Sets: Hang Squat Clean x 1
Build over the 8 sets.

B. 3 Sets for Max Reps:
60s Squat Clean and Jerk (75/50)
Rest 2 minutes between sets.

C. 3 Sets: Supinated Grip Pullups x 6-9
Go for more reps than 2 weeks ago.

Name WOD
Shayla 24 (rx)
Philip 20 (rx)
Ryan 18 (rx)
Mike D 18 (rx)
Brian 15 (rx)
Amelia 15 (rx)
Sarah 15 (rx)
Pedro 14 (rx)
Eric 13 (rx)
Armando 13 (rx)
Chelsea 42
Kaitlin 37
Chloe 35
Liz 33
Laura 31
Erin 29
Mike B 28
Sabra 24
Abraham 24
Will 23
Patti 22
Stephanie 22
Stacy 22
Vernon 21
Matt E 20
Donald 20
Matthew 20
Supriya 20
Ambrose 19
Fawn 19
Jake 19
Dan 19
Andrew 18
Clayton 18
Meg 18
Tara 17
Johnny 17
Brett 17
Jessica P 17
Steve P 16
Steve K 16
Lisa 16
Wojtek 16
Margarette 15
Jon 14
Laura 14

 

Beginner Class
Name WOD
Angela 125
Autumn 83
Lacee 79
Tiffany 69
Dawn 69
Joanne 63
Jon 59
Jesse H 56
Matt 46
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11.18.2014

10522560_771175909596048_3113575942964031244_n

A. 5 Sets: Bench Press x 5 with 30 Double Unders between sets
Build over the 5 sets.

B. AMRAP 10min
10 Chest-to-Bar Pullups
200m Run

C. 3 Sets: Handstand Hold x 40-70s
Increase hold time from 2 weeks ago.

Name WOD
Brett 6+7 (rx)
M Sterling 6 (rx)
Jon W 6 (rx)
Jason 5+9 (rx)
Ryan 5+8 (rx)
Abraham 5+3 (rx)
Noelle N 5+1 (rx)
Brian 5 (rx)
Isaac 4+10 (rx)
Owen 4+10 (rx)
Matthew 4+10 (rx)
Margaret 4+10 (rx)
Pedro 4+10 (rx)
Amelia 4+4 (rx)
Nadia 4 (rx)
Lacee 4 (rx)
Jake 3+6 (rx)
Chelsea 5+10
Liz F 5+2
Andrew 5
Laura M 5
Tamara 4+10
David S 4+10
Donald 4+10
Kyle 4+10
Kara 4+10
Johnny 4+10
Greg M 4+10
Szabina 4+10
Amy 4+10
Durkee 4+10
Andrea 4+10
Yoshi 4+10
Jon M 4+10
Lisa A 4+10
Kim 4+8
Jenny G 4+6
Dave H 4+5
Joan 4+3
Mike B 3+10
Steve K 3+8
Harper 3+4
Andy C 4
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