October 2011 Blog Posts (20)

CFDV “SOS” CHALLENGE—WRAPPING UP WEEK 8: STRESS "MANAGEMENT"

 

I’m into Week 8 of Crossfit Delaware Valley’s “SOS” Challenge.  At the beginning of the challenge, we were to pick our habits for the 10 weeks.  Mine include eating real food, exercising regularly, limiting carbs and sugar.  The next habit I picked was Stress Management.  “Give yourself one hour of ‘Me Time’ per day.”

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Added by Katie Connolly-Staffelbach on October 31, 2011 at 9:30am — No Comments

What are your recommendations on a basic class for Civilian women self defense?

I'm looking for some input from you guys.   Rich and I are now certified NRA Basic Pistol Instructors.  I am a Refuse to Be A Victim and Pepper Spray instructor.  I'd like to add a very basic class on physical tactics to get away to our offerings of classes.  This would be a civilian class of course.  I have taken a RAD class myself, like it and considered becoming an instructor.  I've been told that it gives woman a false security, that could be dangerous.  Do you agree?



Lastly I…

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Added by Laurie Dougherty on October 29, 2011 at 10:20pm — 2 Comments

Only 3 days left for the Triple Aught Design code.

I ordered my Valkyrie today, I'm really looking forward to getting it since it has gotten downright cold out the last couple of days.  Here a few quick pics I snapped of the Valkyrie LT.  Very low-key appearance, flattering cut.  I also threw on the TAD pants too, Force 10s, very practical for range time.  The cargo…

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Added by Kim Heath on October 28, 2011 at 10:30am — No Comments

First Steps Pistol Class this Sunday - Sycamore - New Shooters Class - Civilian

I have an opening for one person for a First Steps Pistol Class this Sunday, October 30th.  Classroom will be from 9am to noon.  Then we will go to the Sycamore Shooting Range (outdoor) weather permitting and practice what we have learned.  

NRA First Steps is designed for the brand new shooter who just purchased or is thinking of purchasing a firearm. They do NOT need a FOID card.  Cost for the class is $90.00 plus $10.00 range fee.  No firearms necessary - we will provide…

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Added by Laurie Dougherty on October 24, 2011 at 4:00pm — No Comments

Women's 5.11 Tactical Pants on sale

www.sierratradingpost.com has Women's 5.11 pants on sale for $14.96.  Lots of colors and sizes in stock.

Added by Kim Heath on October 24, 2011 at 12:34pm — 1 Comment

CFDV “SOS” CHALLENGE—WRAPPING UP WEEK 6: OOMPA LOOMPAS, PIZZA, AND GUINNESS



I’m wrapping up Week 6 (of 10) of Crossfit Delaware Valley’s “SOS” challenge.  There are four more weeks to go.  I’m seeing great improvements in my overall fitness, getting stronger and seeing/feeling hard muscles where there was once only softness (Holy crap, what is that THING on my arm???? Oh wait, it’s my long lost bicep muscle.)  My body is handling the stresses of the job better, especially the inconsistent sleep…

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Added by Katie Connolly-Staffelbach on October 21, 2011 at 12:08pm — No Comments

Bolo Report Blog

My good friend and WTA member, David Reeder, has created his own web site: www.BOLOREPORT.com.

The BOLO Report is designed for law enforcement, military and other security/tactical professionals On The Job, in service or in some other way out on the sharp end. BOLO, as in “Be On the Look Out”. It will advise, inform and discuss such issues as officer safety, TTPs,…

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Added by Karen Bartuch on October 21, 2011 at 12:24am — No Comments

Week 2

10/16/2011 org weight270 weight lost 2lbs current weight 268

 

Well the start of week 2 for me. .The first week was hard. I still couldn't believe how much i weighted but i didn't let that get me down. So i went on a few weight lost web sites looking for tips and hints on what i can do to lost weight. I started cutting out soda. and drinking water. Since i do security on a soda plant trust me that has been the hardest part. I got me a gym membership for me and my son. That way…

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Added by Tracie C Bennett on October 19, 2011 at 10:36am — No Comments

Get fit for fall, so far.

I had an extremely interesting conversation with Daina during lunch at the free ballistic shield class by Diamondback Tactical this past spring.  The thing that was so interesting about it was we didn't just talk about chocolate and ice cream, what most of my food conversations entail, but it was about how food works, and it started to make sense.  It was shortly after that, my mom had stopped eating wheat gluten because of digestive issues.  Not only did her gut feel better, but her…

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Added by Kim Heath on October 19, 2011 at 12:49am — 2 Comments

Week 1

Well i told myself i need a change only way i will be able to start the police academy is if i get health and lose the weight. When i saw the post about getting fit for fall i said to myself that will be my push. So i stepped on the scale it said. 270lbs. I couldn't believe my eyes. I do armed security. Always on my feet with gear on. How could i have let my self get this big. No more excuses. The change to become a new me starts today..... I will keep you guys posted as i take this journey.

Added by Tracie C Bennett on October 18, 2011 at 9:51pm — No Comments

CFDV “SOS” CHALLENGE—HALFWAY POINT (END OF WEEK 5)—THE GOOD, SOME BAD, AND A BIT OF UGLY.



Five weeks ago I decided to suck it up and join CrossFit Delaware Valley’s SOS Challenge.  The timing was perfect; I was LONG overdue to get my house in order.   I’m currently halfway through ten weeks of “Straightening Out Shit” by changing my lifestyle habits. So far my habits are…

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Added by Katie Connolly-Staffelbach on October 15, 2011 at 9:03pm — No Comments

AdeQ Firearms Company Tactical Rifle Survey

Hi Everyone,
While at this year's National Tactical Officer's Association (NTOA) conference I met the crew from AdeQ Firearms Co. in Florida. They are looking to customize weapons for the female shooter starting with tactical rifles. Attached is a survey they have created for our female members, sorry guys! Please complete the survey with as much detail as possible and return to Chris at: chris@adeqfirearms.com.…
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Added by Karen Bartuch on October 13, 2011 at 9:31pm — No Comments

WEEK 1 GET FIT FOR FALL CHALLENGE WINNERS

Winner, winner, chicken dinner. WEEK 1 Winners for the GET FIT FOR FALL CHALLENGE:

UA 50% off Discount coupons:

- Katie Connolly-Staffelbach

- Yuri Alvarez- Lisa Brennan

- Alexandra Griffeth

- Shauna McCann

- Ruth Wedster

- Daina Carauskas

- Adriana Culmone

- Tracie Torch-Bennett

MuscleMilk Prize Pack Winner for Week 1:

- Katie Connolly-Staffelbach

E-mail…

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Added by Karen Bartuch on October 13, 2011 at 9:15pm — No Comments

CFDV "SOS" Challenge-Weeks 5&6. Proper Supplementation.

Today starts Week 5 of the CrossFit Delaware Valley SOS (“Straighten Out Shit”) Challenge.  In addition to eating real food, exercising regularly, and losing body fat by limiting carbs, my next habit to add is “Proper Supplementation”.  So here comes adding fish oil, Vitamin D3 (in direct sunlight or vitamin form) and post-workout nutrition with a proper protein/carb ratio of 2:1.

 

I’ve been taking fish oil on and off for a few weeks now, when I remember.  From now on I’m just…

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Added by Katie Connolly-Staffelbach on October 10, 2011 at 2:16pm — No Comments

Officer.com Radio Interview with Karen Bartuch

Hello Everyone,

I had the pleasure of meeting Frank Borelli from officer.com at the NTOA conference. Today (06 Oct 11), Frank invited me to speak on his radio show on a segment about women in law enforcement.…

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Added by Karen Bartuch on October 7, 2011 at 11:45am — No Comments

CFDV "SOS" Challenge-Weeks 3&4. Eat Real Food, Get Your Cavegirl On!!!

Yesterday started Week 4 of my CrossFit Delaware Valley SOS Challenge.  My habit for weeks 3&4 is “Lose Body Fat/Inches” by eating 100g of carbs or less Daily.  I’m doing this by incorporating the “Eat Real Food” habit along with a Paleo-style diet.

 

“Eat Real Food” means single ingredient foods, or foods with 7 or less “real” ingredients.  No chemicals or additives. Seems easy, right?  The single ingredient things are easy: meats, fruits, veggies, nuts, etc.  It’s when you…

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Added by Katie Connolly-Staffelbach on October 4, 2011 at 5:04pm — No Comments

Getting started all over again

I'm so glad for this Fit for Fall challenge because it was a boost to get me back on the track.  I let life catch up and pass me up instead keeping up with it and, well, I hadn't exercised for about a month and a half.  This morning, after dropping my kids off at school and Mother's Day Out I thought, why not?  It's a perfect morning, weather wise, I have no excuse!  So, I hit the newly developed trails near my house and off I went.  To my surprise, I did better than I expected and missed it…

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Added by Yuri Alvarez on October 4, 2011 at 9:41am — No Comments

CFDV "SOS" Challenge-Weeks 1&2. WTF was I thinking?

Although I"m not participating in WTA's Fit for Fall Challenge, it did give me the opportunity to blog of my progress in the challenge I'm currently participating in, so here goes!!!  This first post will cover my first two weeks’ experience.

CrossFit Delaware Valley's (http://crossfitdelawarevalley.com/) "SOS" (Straighten Out Sh*t) challenge, is a 10 week challenge.  There are 14 habits to choose from, ranging from eating to sleeping…

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Added by Katie Connolly-Staffelbach on October 3, 2011 at 11:00am — No Comments

WTA Get Fit For Fall Challenge



Normally we are all scrambling as summer approaches to have our best beach bikini bodies. When Fall weather hits, it is easy to forget about eating healthy and procrastinate on those workouts, since we are adding extra layers of clothes and swimsuits are tucked away…

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Added by Karen Bartuch on October 2, 2011 at 12:28pm — 3 Comments

SWAT PHYSICAL AGILITY

HELLO EVERYONE,

 

I AM CURRENTLY APPLYING FOR A SWAT TEAM IN OHIO. I HAVE COMPLETED THE INITIAL PHYSICAL AND INTERVIEW PROCESS.  I AM LOOKING TO FIND ANY INFORMATION ON SWAT PHYSICAL AGILITY STANDARDS FROM OTHER DEPARTMENTS IN THE UNITED STATES.  THE INITIAL PHYSICAL HAD MODIFICATION FOR WOMEN ON SOME OF THE TESTS ( IE: PULL UPS, PUSH UPS, BENCH PRESS, AND LEG PRESS.) IT WAS IMPLIED THAT I WOULD NOT BE ABLE TO HAVE MODIFICATIONS FOR THE YEARLY QUALIFICATION AND THAT THE…

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Added by Shauna Mccann on October 2, 2011 at 7:31am — 4 Comments

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