Athlete of the Month: Neil Delucca

Hometown: Drexel Hill, PA

Current Location: West Norriton, PA

Age: 35

Occupation: Registered Representative at Vanguard in Malvern, PA

College: Temple University How long have you been a CrossFitter? 3.5 years

Did you ever play sports? I played lacrosse and football through my freshman year of high school, but I gave it up to focus on music. I was in the marching band and indoor drumline in high school and then did drum corps in college. In 2005 I was in a group call The Cadets based out of Allentown and we won the Drum Corps International championship. https://www.youtube.com/watch?v=hsjlyEjd83M

Got some cool (or uncool) hobbies you'd like to share? Did I mention that I was in band? Well, after I was done performing, I went on to teach drums for 15 years. That’s when I had the pleasure of teaching Jenna while she was in high school. I tried to make a full time gig out of it, but it was only really ever a hobby. I still watch a lot of drum corps, indoor drumlines, indoor color guards, and keep up with the activity even though I am not really involved anymore.

What has been your biggest achievement at CrossFit in general? Honestly, it’s that I keep coming back. I went 32 years without ever really “working out,” and now I have been doing it pretty consistently for over 3. I am taking a break coming up for a few months, but I can’t wait till I can come back full time.

What skill had you been working on all during 2018, and did they become successes? Double unders. And if by working on them, what actually happened was Danielle told to me work on them, I didn’t, and then all of a sudden I could. So the moral of the story is, sometimes you don’t actually have to work on anything, you just need Danielle to call you out. I am hoping the same thing happens with muscle ups.

Goals for the whole 2019 year? Muscle ups

What's your favorite WOD? The Mike Roth Memorial Ab Tabata Cash Out. Hahahha, no it’s probably Grace. It has a barbell and it’s over quick.

How about your favorite food/snacks? IPAs (especially New England Hazy IPAs) and doughnuts 

What is the craziest workout outside of CF you have ever done? I’ve run a few 5ks. That’s pretty much it What’s your least favorite WOD? Anything over 20 minutes. Favorite lift/movement? Clean, anything heavy, rowing

What’s your least favorite lift/movement? Gymnastics, anything just body weight, running

What’s your favorite piece of workout "gear"? Anything that I can play with during the workout to make it look like I am not just standing around. You think I am taking a break, but what I am actually doing is adjusting my knee sleeves for the 12,000th time.

What you say is your biggest improvement since starting CF? Within the first year I lost about 40 pounds, which was awesome, but really my biggest improvement was me being able to breathe. With the help of my girlfriend and not wanting to die during the workouts, I was able to quit smoking. I want to say that I can lift more and run faster, but really it is just being able to breathe easier is my biggest improvement. I still have a long way to go before I have an “engine,” but at least I am not making it worse.

Who is your favorite coach? I mostly go to the last classes of the day (hence PM Neil D) so I see a lot of Rachel, Danielle, Jenna, and Justin. I did go to one 7 a.m. class and Tim asked me where I was dropping in from. I told him the night classes. Needless to say we ran a lot, and I have not been back since. Of course, just like everyone else, I cannot name just one person. It really is the coaching staff as a whole that creates such a warm welcoming environment. All of the coaches know your name. If they don’t know your name, they make it a point to introduce themselves. Gordy introduced himself to me about 4 times before he remembered who I was. That says more about me than it does Gordy! Although I do mostly go to the night classes, I have had the pleasure to interact with most of the coaches, and I am sincerely thankful for everything. I would not be where I today without all of you. Thank you.

PR's to mention? Goals Reached? Nutrition highlights?... With every workout I put together a plan. Whether it is overall time, number of reps, check points throughout the workout, or even just a weight to hit, I always have a plan. Now, I would say that about 75% of the time that plan goes out the window in about 15 seconds, but every once and again, I am able to reach those mini goals. With the advantage of testing the same workouts several times a year, or working on similar movements, I am able to reexamine and readjust what I want to achieve. Maybe one day I really slow on some box jumps, but then they come up again and I am able to push myself just a little bit more. Overall that might shed a second or two of my time and to anyone else it may not seem like much, but to me it is a huge achievement. I do this with a lot of different movements and workouts. I try to stay positive. Also, I jerked 275 pounds the other day…

W.O.D. 8.1.19

AMRAP in 20 Minutes:
400 M Run
3 Rope Climbs (20ft)

Community Note:
TIMED 800 ON THE TRACK, I’ll be at Conestoga High school to do this specific workout. 6pm sharp. This is another chance to shake up the times that are on the record board after the Mile Race shifted a few names. You may look up the address on your own and plan for this 800m (2-lap) test as the workout. Some very short sprinting intervals to follow after a full recovery period. All are welcome. -Coach Pappas

“All growth depends upon activity. There is no development physically or intellectually without effort, and effort means work.” 
 – Calvin Coolidge


W.O.D. 7.31.19

Ring Muscle Up
Squat Snatch 95/135#

CLICK HERE to compare to 1.10.19
CLICK HERE to compare to 4.12.19

Cash out:
4 Rounds
:20 Seconds Push-up
:10 Seconds Rest
:20 Seconds Hollow Hold
:10 Seconds Rest

"The three great essentials to achieve anything worthwhile are, first, hard work; second, stick-to-itiveness; third, common sense." 
– Thomas A. Edison


W.O.D. 7.30.19

For time:
30 Box Jump Overs (20/24")
60 Wallballs (14/20# to 9/10 ft)
90/70 Calories Row

Coaches Notes:
The feet can clear the box on the box jump over or touch the top of the box, athletes choice.

"Work is doing it. Discipline is doing it every day. Diligence is doing it well every day." 
- Dave Ramsey


W.O.D. 7.29.19

3 Rounds
AMRAP in 4 Minutes:
15 Thrusters (55/75)
10 Burpees
5 Bar Muscle Ups

4 Minute Rest between rounds

Coaches Notes:
Record total reps, begin at the thrusters each round. 

"We think, mistakenly, that success is the result of the amount of time we put in at work, instead of the quality of time we put in." 
- Ariana Huffington


W.O.D. 7.28.19

Take 20 Minutes to build to a heavy 2 RM Back Squat


AMRAP in 12 Minutes:
Run 200 Meters
10 Back Squats (105/155#)

Community Notes:
All WEEKEND classes will be held in the Annex, 110C DeKalb Street; meet and park there.

"There is no royal road to anything. One thing at a time, all things in succession. That which grows fast, withers as rapidly. That which grows slowly, endures."
- Josiah Gilbert Holland


W.O.D. 7.27.19

 Clean and jerk 
15-12-9 reps 

 Touch and go at floor only. 
Even a re-grip off the floor is a foul. 
No dumping. Use same load for each set. 
Rest as needed between sets.

Score will be total load used.

CLICK HERE to compare to (1/23/17)
 CLICK HERE to compare to (4/27/17)
CLICK HEREto compare to (7.14.17)
CLICK HERE to compare to (10.5.17)

Community Note:
All WEEKEND classes will be held in the Annex, 110C DeKalb Street; meet and park there.

"Don't judge each day by the harvest you reap but by the seeds that you plant." 
- Robert Louis Stevenson


W.O.D. 7.26.19

Partner WOD:
Partner 1 - Runs 800 Meters
Partner 2 - Accumulates Max Calories Row
Partner 2 - Runs 800 Meters
Partner 1 - Accumulates Max Calories Row
Partner 1 - Runs 800 Meters
Partner 2 - Accumulates Max Calories Air Bike
Partner 2 - Runs 800 Meters
Partner 1 - Accumulates Max Calories Air Bike

Record total Row and Bike Calories for the team. 

Community Notes:
All WEEKEND classes will be held in the Annex, 110C DeKalb Street; meet and park there.

"There is no standing still. Every second of every day we are making decisions. The results of those decisions determine the outcomes of our lives." 
- Ben Bergeron


W.O.D. 7.25.19

U.S. Marine Lance Corporal Justin James "JJ" Wilson, 24, of Palm City, Florida, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife Hannah McVeigh, parents Lance and Frances, brother Christopher, and sister Jamie-Ella. 

 For time: 
125/185 pound Squat clean, 1 rep 
10 Parallette handstand push-ups 
125/185 pound Squat clean, 2 reps 
9 Parallette handstand push-ups 
125/185 pound Squat clean, 3 reps 
8 Parallette handstand push-ups 
125/185 pound Squat clean, 4 reps 
7 Parallette handstand push-ups 
125/185 pound Squat clean, 5 reps 
6 Parallette handstand push-ups 
125/185 pound Squat clean, 6 reps 
5 Parallette handstand push-ups 
125/185 pound Squat clean, 7 reps 
4 Parallette handstand push-ups 
125/185 pound Squat clean, 8 reps 
3 Parallette handstand push-ups 
125/185 pound Squat clean, 9 reps 
2 Parallette handstand push-ups 
125/185 pound Squat clean, 10 reps 
1 Parallette handstand push-up

 (women 4" parallette/ men 7" parallette)

Click here to compare to 2016
Click here to compare to 1.29.19
Click here to compare to 4.30.19

Community Note:
Endurance Track friends. Heads up for tomorrow meet at Road Runner Sports store (across from Wegmans) at 6pm- We'll jog a quarter-mile along South Warner Rd over to the Chester Valley Trail (paved) and do a fast and flat “short interval” run and then end up back over at Road Runner which is conveniently walking distance to City Works if anyone wants to grab a after workout drink. All are welcome. -Coach Tim

"Success is not final, failure is not fatal: it is the courage to continue that counts." 
- Winston Churchill


W.O.D. 7.24.19

Split Jerk

Cash out:
50 M prowler relay race
In teams of 3 or 5 (depending on class size), each athlete completes one 50M prowler push and then tags off to the next athlete who pushes the prowler back to the next athlete an so on. (90#ladies/140# gents- added to the prowler) Scale weight according to team level and ability. Score is the total number of 50M prowler pushes in 5 minutes.

"Be relentless. Be confident. And you don’t hear this one very often, but BE UNCONQUERABLE. Never let anyone dull who you are, walk all over you or make you feel like you aren’t enough. Because you are MORE than enough." 
- Cayla Haney

Upcoming Courses

(September 14th- September 15th)
The Gymnastics Course is a professional coaching development seminar, lead and developed by a team of expert level coaches from around the world aimed to create and elicit potential from professional trainers, coaches, gym-owners, and athletes. Our goal is to utilize the information and methodology of Gymnastics, and Body movement to augment your training and/or coaching as we have for over a decade. We hope to play a role in your ability to better train and grow within your fitness goals!

(October 26th- October 27th)

"The course objective is to teach coaches and athletes how to teach and perform the snatch, clean, jerk – safely, efficiently and effectively. Spend 2 days dialing in the fundamentals, drills and positions for both the snatch and clean & jerk in both coaching and performance breakouts. The focus is on participants learning and experiencing the foundational teaching points for instructing others to achieve them. (Formerly the CrossFit® Weightlifting Course)"


W.O.D. 7.23.19

4 Rounds for time of:
100 ft Overhead Dumbbell Walking Lunge (35/50#-single DB)
20 Pull-ups
20 Dumbbell Hang Power Cleans (35/50#)
10 Dumbbell Deadlift Burpees  (35/50#)

"Success is peace of mind, which is a direct result of self-satisfaction in knowing you made the effort to do your best to become the best that you are capable of becoming." 
- John Wooden


W.O.D. 7.22.19

For Time: 
10-8-6-4-2 Squat Snatch 
115/75 - 135/95 - 155/105 - 175/115 - 185/125 
20-40-60-80-100 Double Unders

Click here to compare to 7.26.18

"You are going to fail, and failing, for me, is as joyful as succeeding. Failing means that there is something to learn, and we can improve and do it better next time." 
- Sebastian Thrun