Wall Ball. Doesn't sound like much... until you've experienced "Karen" (150 wall ball shots for time with a 20 pound medicine ball (or 12 pound for women.) Think add speed and power to a normal squat to launch a ball 10' in the air to an line on the wall. One of the best ways to improve your wall ball form is to make sure that when you catch the ball right under your chin, and keep it there as you drop into your squat and come back up for the next throw. Efficiency, accuracy and technique all come as a result of practice, not just training... one of the many differences between CrossFit and the rest of the fitness world.



Ben and Rob doing 1/2 Karen. They can't rest to finish the rest.

Workout of the Day
400m Run
Then complete 150 squats with a plate (45/25).
If you drop the plate at all its a 200m Run.

In the traditional sense of exercise and fitness, abs are a muscle group that need to be isolated and trained daily - like pecs and biceps. However, In CrossFit, we train the abs to perform their most important job in functional movement - mid-line stabilization. Abs should be highly active in almost every movement we do - some are more ab-centric than others, and just because we don't do abs in a workout, doesn't mean you have to finish by doing a set of sit ups. At the same time if your abs are weak, they will prevent you from maintaining stabilization in almost everything we do... so practicing some form of ab movement daily is a good idea. Nothing will work abs or mid-line like performing max effort overhead squats.


Becky does a mid-line workout!

Workout of the Day
"Nicole"
20 min AMRAP of:
400m Run
Max Pull-Ups

Score= Total Number of Pull-Ups

Show Up! Don't Quit!



Workout of the Day
20 min AMRAP of:
15 Push-Ups
15 Knees To Elbows
15 Clean n Jerks (95/65)

I was in King of Prussia this past weekend for MD/PA/DE sectionals of the CrossFit games. There were 120 men and 35 women competing. The top 20 men and women will now move on to the North East Regional in May. Click here for results. The weather was horrible and I was one of the unlucky one's who had to judge the event that was held out doors, but overall it was a great experiences. Definitely would love to compete in next year's event. Hopefully, CrossFit DoneRight can send several athletes to represent us next year.


The winners are awarded.


This kid squat cleaned and then jerked 155 for 1rep. He completed all 3 WOD's as Rx'd. The crowd went nuts when he put that weight over head.

Workout of the Day
Over Head Squat 1-1-1-1-1
Front Squat 1-1-1-1-1
Back Squat 1-1-1-1-1
*Try increasing the weight on every lift.

Low-carb diets and paleolithic nutrition are all the rage these days, and for good reason. Compared to the Standard American Diet, both of them are superb.

Few of us would dare to take the two to their extreme, however. Giving up sugar and wheat is one thing, but what about giving up everything except meat? Yes, I'm talking about an ultra low-carb diet with even foods like nuts and berries removed. Unsurprisingly and understandably, studies on the long-term effects of such a diet are severely lacking. - Two Brave Men Who Ate Nothing But Meat For An Entire Year.

You think sugar-free is tough....try giving up everything but meat. Read the above article and post any thoughts to comments. April.....Meat Only?????


Galena gets inverted for the first time ever, proving it's never to late to start learning the handstand.

Workout of the Day
For Time:
800m Run
Rest
400m Run
Rest
400m Run
Rest
50 Burpees