Thanksgiving Week Schedule

Here are our schedule adjustments for Thanksgiving week:

Tuesday 11.21
NO 0630 BBC

Wednesday 11.22
NO 0630 BBC

Thursday 11.23 (Thanksgiving)
0630, 0800 & 0930 - CrossFit Classes
0630 - 1030 - Open Gym (Dungeon only)
NO Babysitting

Friday 11.24 (Black Friday)
0630, 0800, 0930, 1200, 1600 - CrossFit Classes
0630 - 1300, 1600-1700 - Open Gym (Dungeon only)
NO Babysitting

If you’re dropping in from another facility, we’d love to see you! Please complete our electronic waiver before arriving (link here). We’re located BEHIND the Satellite Three building at the end of Abbott Drive.

Single Drop In - $20
Three-Day Pass - $35
Full Week Pass - $50

You can add a shirt to any drop in package for $10 (regular tees or tanks only).

Athlete of the Month - Helen White

How did you start CrossFit? How many years have you been a member at Delaware Valley?

I actually found out about CrossFit and CrossFit Delaware Valley through my good friend Mary, who was already a member. I went to the box, which was on Groce St. in Glenolden at the time, thinking I’d get a quick tour or something. Next thing I knew, Rob had me rowing, doing KB swings and (I think) burpees! I’ll celebrate my 10th anniversary at CrossFit DelVal next month.

What’s your favorite thing about seeing the box grow? What is a favorite memory at DelVal (If you can pin point just one).

The growth at the box has been incredible and I think it goes hand in hand with the evolution of CrossFit in general. DelVal has quality coaching and that helps to build the community. Sometimes, I do miss the pre-LuLuLemon, old school whiteboard scores and Chucks as your lifting shoes days. I have a ton of great memories from CrossFit DelVal. From a workout perspective, completing the Hero WOD ‘Clovis’ with Dawn is one. From the fun part, there were spirit weeks, proms, competitions…too many to count.

You’ve had to scale some workouts due to various health issues. What keeps you coming back despite some of the issues you’ve experienced? What advice would you provide to athletes who want to CrossFit while injured?

I’ve had a few surgeries over the years – hip replacement, rotator cuff repair and a knee scope. I credit CrossFit for keeping me healthy enough to recover well from those. I’ve learned to listen to my body more and the coaches’ work with me to find scaling options. I would tell other athletes to listen to their bodies – there’s no shame in scaling. For me, as long as I’m moving and getting a good workout in, that’s quality gym time. I keep coming back because I wouldn’t know where else to go after work!

How has CrossFit DelVal impacted your life inside the gym and outside of the gym?

CrossFit DelVal is an integral part of my life. As many before have said, it’s like a second home. People talk about the community aspect of CrossFit and it’s true. I’ve made lifelong friends through my years at DelVal and I wouldn’t change that for anything.

What other hobbies do you have outside of CrossFit?

I don’t have any specific hobbies per se but enjoy spending time with friends, watching sports, the beach and, of course - Jimmy Buffett!

What is one fun thing about you that we may not know yet?

Hmmm…I can’t give away all my secrets

CFDV Amplify! Nutrition Fall Challenge Winner: Andrew Dougherty

What was the deciding factor in your decision to participate in the Amplify! 28-day Nutrition Challenge?


The deciding factor would be my inability to lose weight. I couldn’t drop pounds like when I was younger.

What were some of the habits you changed during the challenge?

Everything changed with my eating habit! It turns out I knew nothing about nutrition. Small meals every 3 hours makes it easy.

How did changing those habits affect your performance in the gym during the challenge?

Performance in the gym through habit change is a just a bonus. The bigger picture is quality of life.

What is the biggest take-away from working on your nutrition for those 28 days?

Biggest take away - knowledge and a desire to learn more about nutrition.

You are now doing ongoing nutrition counseling with a customized meal plan to help you reach your goals. What are some of those goals?

My first priority is weight loss. After that it will be management and strength gain. I'm looking forward to bulking (don't think that is right word?). Considering how effective it has been losing, I’m excited about gains.

Transformation Tuesday - Abbey Rosenfeld

Is it really a ‘transformation’ if you were already in great shape? It sure is! At DelVal, we want to help meet our client’s goal, no matter how fine those goals are or how far they want to take their fitness. This week’s Transformation Tuesday is all about Abbey and her constant drive towards Elite Fitness.

By most standards, you were already in great shape. What made you want to pursue Nutrition this time around?

I participated in Jacki’s Amplify! Challenge two times before and noticed a big difference after each one. Of course, after the first time, cutting out alcohol was huge for me (and EXTREMELY difficult - the liquor store was my old happy place). However, I distinctly remember feeling so great due to not being hung over and having so much more energy at home and at the gym. I saw improvements in conditioning workouts but not necessarily for my strength movements. The second challenge was more dialing the nutrition back because I am only human and sometimes life just gets in the way. I continued to eat the way that the challenge suggested following the six week rules.

Then, this time around, I will be honest, the marketing got me with the idea of something new. I wanted to see results again. I was chasing that initial high. I wanted to rest less during metcons and actually wanted to start getting stronger. Lifting heavy weights, as many of you know, is not my thing. That said, I’m really starting to like it.

Jacki recommended that you eat more carbohydrate than you were used to. How did you approach this advice? How did it work?

I said “What you talkin ‘bout Willis?!” You just told me to only eat one starch a day and only around a workout. And this meant a good starch, like a banana or sweet potato. And now, after looking at the meal plan this time around, you want me to eat a starch/carb with every meal, and they’re things like oatmeal and rice cakes and protein pancakes? I was super critical and worried that I would gain weight. While I was on the ‘performance plan’ to gain muscle and strength, it was a very fine line for me because I felt as though I worked so hard to lose and tighten. I met with both Jacki and Rob a few times and they told me to trust the process. Of course, they were right. After the first week, I lost 4 pounds. I stuck with it. See, if you didn’t already know, I’m a rule follower and just a bit competitive. So there was no quit in me. I completed the challenge and got the desired results. Even now after the challenge I still follow the meal plan and tweaked my eating patterns. While it takes more food prep and planning, I am not as hungry as I was before. The starches/carbs are fueling my body with more energy and enabling me to put more into lifting and getting stronger. CFDV is now my happy place!

Did you see any performance drop-offs with regards to the challenge? How about for strength?

Drop-offs? Not really. At times when I felt like I didn’t eat right or ate too much right before a workout I felt as though I was slower or more winded. It really makes a difference. Without sounding too cheesy, what you put in is what you get out. This is really true across the board! As for strength, I feel stronger now than I ever have. I’m lifting more weight than I ever have. I’ve learned with this new Amplify! how to tailor my diet even more with the re-introduction of the proper starches and protein and the timing of when to eat them. I am taking Recovery after workouts, fish oil on a regular basis, and drinking 80 ounces of water per day. That said, it is all about consistency and finding what works for you. Seeing other people in the gym kill it is a great motivator for me to continue to push harder - a good form of competition.

Any advice to others looking to sort out their nutrition?

Do it! There will never be a good time. Just make a commitment and go for it! Keep a log and write down everything that you eat and drink. It sounds silly but it works. Get someone to hold you accountable and a buddy to do it with. I am so grateful to have Jacki in my corner to hold me accountable and Carl as not only my nutrition buddy but my partner for life. If you are looking to sort out your nutrition, I would strongly suggest setting up a meeting with Jacki. She’s the best! #donttelljacki ;)

The Goat WOD

Within the past four weeks, we’ve run the ‘Goat WOD’ as one of our daily workouts, twice. The format for this session is simple: Pick two ‘Goats’ (movements you struggle with or don’t have yet) and alternate them across a 20-minute clock. The intent is to refine or gain new skill in an area that needs work, so that when you return to the gym, you’re able to do more (or to be more efficient).

You won’t find this kind of workout at other gyms. That’s because most fitness programs are set up around the concept of EXERCISE, which is physical activity done for it’s own sake. At CFDV, we don’t ‘exercise’ (well, maybe during Bootcamp we do!).. We TRAIN, which is physical activity performed for the purpose of satisfying a long-term goal.

If your long-term goal is to develop a broad base of physical capabilities, then you need to work your Goats. You need to acquire the skills that allow workouts to become challenging, and to take meaning.

A quick example of this in practice is the difference between two athletes doing the benchmark workout ‘Fran’. The athlete performing full kipping pull-ups is the one that’s on the floor at the end of the session! The athlete who did ring rows worked hard, but the effort delivered is simply no match for the kips. To be clear - I’m not trying to shame anyone here.. But unless the athlete with the ring rows is ACTIVELY SEEKING kipping pull-ups (and eventually gains them), then the long-term results will be a fraction of what they could be.

Take a look at the pyramid to the right. This is Greg Glassman’s ‘Theoretical Development of an Athlete’ and it serves as a great model for your road map in CrossFit.

First, work on your nutrition. Provide yourself with quality fuel, reduce your chances of chronic disease and get your body composition in line with your genetic blueprint (i.e. lose the extra pounds).

Second, develop your lungs. Gain or improve the ability to run, row and bike. Develop your metabolic engine so you can do work, for a sustained period.

Third, develop body control. Start with the basics: squats, pushups and chins. Progress to box jumps, pistols, handstands and then to levers and muscle-ups. Have confidence moving your body.

Fourth, get strong. Develop and improve your deadlift, squat and press. Clean and jerk your bodyweight. Work unilaterally and bilaterally, across a wide range of equipment.

Finally, put it all together in your ‘sport’. Yours might be basketball, soccer or hockey. Or maybe it’s CrossFit or lifting competitions. Or, it could be that your sport is keeping up with your kids in the backyard or taking long walks with your dog. Regardless of the goal, the approach (i.e. CrossFit) will improve or enhance your execution of any physical activity.

Back to the Goat WOD.. This is your opportunity to work on the things that make this pyramid wider and taller. How much quicker will you achieve your goal if you have better conditioning? Maybe you can use running, or burpees, or rowing during the Goat WOD, as one of the two movements..? How about gymnastics? Practice kipping, or toes-to-bar, or air squats. Need strength? Throw in a heavy clean or squat. The choice is yours!! When choosing movements, think strategically about your current abilities and how they line up with the long-term goal. Attacking the weaknesses will deliver a greater return than if you chose to reinforce your strengths. And work with your coach. They see you all the time and can help you decide on what to prioritize. You joined our gym because you wanted great coaching - take advantage of it!

Kelly Tobin (longtime Early Bird CFDV athlete) said this about CrossFit: ‘CrossFit is a lot more fun when you’re good at it’. I think this quote directly underscores why the Goat WOD is a staple in our gym. The workout makes you improve what you suck at. And it’s ok, because we all suck at something!

Transformation Tuesday - Kathy Molloy

All of our transformation stories are special, because each one is unique and intensely personal. There are many paths to success, but all involve self-discovery, hard work and consistency.

Kathy Molloy has been a member at CrossFit DelVal for over four years (and before that for several years at another high-intensity gym). Recently, she had a ‘moment-of-truth’ where she realized that she had allowed several key lifestyle habits to back slide. Kathy decided to join our Amplify! Nutrition Fall Reboot challenge and improve her eating habits, for four weeks.

The results were immediate and noticeable: Kathy lost 11 lbs (14 on the gym scale!) and 4.5 points on the BMI scale. All in FOUR WEEKS. This, folks, is tremendous progress.

I sat down with Kathy and asked her a few questions about her journey:

What have you done differently over the past month?

Over the summer I felt I was going through the motions but with no intensity at the gym plus eating and drinking whatever I wanted. When I decided to get my head into it I made small changes at first, cleaned up my eating for a couple of weeks. Then I started Amplify with Jacki and decided to go ‘full on’ for 28 days and see if I could see a visible difference. I ate clealyn and added extra workouts with the "big kids" after the 630am class. Within a week I was feeling a difference!

How did you get ‘re-motivated’ to work on nutrition?

When I got back from Nashville in August I was horrified when I stepped on the scale, and that was it! And honestly I didn’t need to step on the scale, I was constantly feeling bloated.

Any tips and tricks you learned that others might find useful?

I have found, for me, I need to keep certain things in my diet or I feel "deprived" and then I have an easier time quitting. A small amount of milk in my morning tea, a diet coke a couple of times a week if I really wanted one (down from 7-8/day so that’s not bad). I moved the couple of “junk food” items I have to my pantry in my basement so I have to make a concerted effort to “cheat”.

Congratulations, Kathy! I hope your story is inspiring to all of our athletes, especially those experienced folks who are ‘going through the motions’. It’s never too late to clean up your nutrition!