CROSSFIT FREDERICK

A Few Announcements

• Inclement Weather Policy: During inclement weather, check the website for updates on the box being closed.  We make every effort of being open when it snows.   
• Call us at (240) 436-6082, to make an appointment for a FREE CLASS so that you can start the next chapter in your life with CrossFit!
• Notice to Members:  If you have an email account from comcast.net, you will not be able to receive email from me (amanda@crossfitfrederick.com).  Comcast.net has my email address listed as spam.  Please make sure you add my email to your safe/not spam list.  Thank you for your prompt attention to this notice! 

SATURDAY 012812

Rest Day

We are closed today. Enjoy your weekend off! Prepare for Monday's WOD.

We have a few birthday's while we are closed this weekend. So, we want to wish Chris B and Paul V a HAPPY happy Birthday!!!

FRIDAY 012712

Today's WOD:

Bent Over Rows 10-8-6-4-2 reps for loads. Rest 60 seconds between sets. Increase load each set. Post loads to comments.

Then, do as many reps as possible in 2 minutes of bent over rows with the bar. Post total reps to comments.

Conor working on his vaulting abilities. 

Reminder:  We are CLOSED this Saturday, the 28th.  Have a great weekend!

THURSDAY 012612

Today's WOD:

10 rounds for time of:
15 Hand release Push-ups
30 Jumping Squats

Post time to comments. If you have a 30lb vest, wear it.

 
I ran across this surfing on YouTube for cool videos to show you guys.  This guy is doing a damn good Turkish Get-up.  I also found the title pretty funny!  Have you ever done something in your Globo gym wishing that you'd get kicked out?  If not, here are a few ideas. (this is just for entertainment, do not try these things)

How to Get Kicked out of your Globo Gym

Day 1
Bring your own music – use a boom box – and turn it up to inspiration levels and start working out. ACDC’s “Thunderstruck” should do the trick.

Day 2
Set up a circuit like one of the typical CrossFit “Workouts of the Day” and put a sign up at each station advising others that this equipment is reserved for accurate timing of your effort.

Day 3
While practicing the Olympic lifts drop a max load from overhead. This may do it right here.

Day 4
Find a twenty-inch platform and perform box jumps. Try three sets of two minutes of max jumps. Bizarrely, this one irks the shit out of most gym management.

Day 5
Take a pair of dumbbells out into the parking lot to do walking lunges. You will be accused of theft.

Day 6
Bring several powerlifting buddies to do some super heavy deadlifts. Don’t forget to grunt, scream, and use chalk!

Day 7
If the gym has support poles climb them. If not find something to climb; sling a rope over a beam or rafters, attach some climbing holds to the wall and use them. You won’t get to the climbing part if you need to attach anything. You may get stopped at the door coming in with a twenty-five foot coil of two-inch rope.

Day 8
Workout with your shirt off. If you don’t get a reaction have your girlfriend or wife take hers off.

Day 9
Walk on your hands, or do handstand push-ups or some other basic gymnastics stuff.

Day 10
If you’ve gotten this far, this one is the clincher. Record your efforts by writing them on the wall.

Post your thoughts to comments. Or suggestions.

WEDNESDAY 012512

Today's Strength WOD:

Power Cleans 3-3-3-3-3 reps for loads. Increase load each set. Rest 90 seconds between sets. Post loads to comments.

Met-Con WOD:

"Annie"
50-40-30-20-10 reps for time of:
Doubleunders
Sit-ups

Post time to comments.

Beautiful Overhead Walking Lunges. Great job girls!

TUESDAY 012412

Today's WOD:

For time: (Team of 2)
1 min. work/1 min. Rest
50 - Box Jumps (24"/20")
100 - Burpees
150 - OH walking lunge (20/12 med. Ball)
200 - 4ct. Flutter kicks
250 - Ball Slams (25#)

*partners switch each minute until reps are completed, then move on to next exercise.

Post team players names and time to comments.

Jason, how ya feeling? Which was your favorite part: "Diane" or Double-unders? 

MONDAY 012312

Today's WOD:

"Diane"
21-15-9 reps for time:
Deadlift, 225lbs/185lbs
Handstand Push-ups

Post time to comments.  Rest 6 minutes...

Post-WOD:

250 Double-unders for time.

Post time to comments.
 
I found this video on Youtube.com.  It proves that women can be both beautiful and strong! Believe in yourself ladies...nothing is impossible. 

SATURDAY 012112

Today's WOD:

Fun with Turkish Get-ups 1-1-1-1-1 reps for loads and various objects.

Get-up Sit-up, Jeff Martone [wmv][mov] » Aug 16 07
Turkish Get-up Part 2, Jeff Martone [wmv][mov] » Aug 21 07
Turkish Get-up Part 3, Jeff Martone [wmv][mov] » Sept 16 07
Turkish Get-up Part 4, Variations, Jeff Martone [wmv][mov] » Sept 30 07
(videos courtesy of CrossFit.com)

Post loads/objects to comments.

What happened to Marcy?

Erik has a very nice execution at the top of this Sumo-deadlift High Pull.

Weather update and CFF closings: 

It looks like we may finally get some snow (please no ice).  We will have the website updated by 6:00 am if we have to close due to ice on the roads.  PLEASE make sure that you check the website before coming into class Saturday morning. 

FRIDAY 012012

Today's WOD:

Sumo-deadlift High Pulls (95/65) x 150 reps for time.

Post time to comments.


Thrusters were fun yesterday! I love that everyone knows to stretch out after the WOD.  Great job everyone!

We want to wish Ed M., a very Happy Birthday!!!

THURSDAY 011912

Today's WOD:

Thrusters 3-3-3-3-3 reps for loads.

Increase load each set. Two minute rest between sets. Power Clean the bar into the rack position and begin the Thruster with full extension at the hips and knees.  The squat must get your hip crease below your knee-cap and the lift ends with complete extension of the hips, knees and arms (overhead). Check out this sweet video from CrossFit HQ for the standards of doing a proper Thruster.

Thruster tri-panel [mov][wmv]

Post loads to comments.

Yes, I know...Toby again...I could not pass this up. So his wife Kristen walked into class last night rolling this luggage behind her.  What is inside you ask?  Tobys' workout gear.  Apparently he gave his beautiful wife a loooonnnngggg list of things to bring for yesterday's WOD.  She threw it all into this "easy to move" piece of luggage.  Maybe I am the only one that finds this funny but I thought I would share.

We want to wish Karen K., a very Happy Birthday today!

WEDNESDAY 011812

Today's WOD:

For time:
1 mile Run
35 Knees-to-Elbows
400m Run
25 Knees-to-Elbows
400m Run
25 Knees-to-Elbows
1 mile Run
35 Knees-to-Elbows

Post time to comments.

Meg swinging the Kettlebell!
Meg smiling after swinging the Kettlebell. 

I think she likes it!

It is that time of the year again for our Paleo-Zone Nutrition Challenge!  I am really excited. I know all of you will benefit physically and mentally from improved quality of eating coupled with CrossFit at least three times a week.  Today is the first day that I will begin taking measurements and before pictures.  The registration will run from January 18th until January 31st.  This challenge is open to Members only.  You must contact me to make an appointment to register and get measured.  I will not be able to accommodate walk-ins for measuring.  You all should have received an email regarding the necessary details of the challenge so that you decide if you want to DO IT or NOT!  I am hoping you will WANT THIS! 

The challenge will run from February 1st until May 1st.  The Reveal Party will be held on May 12th (location and time TBA).  More fun to come soon.  Can we say "Yay Paleo!"? I KNOW YOU CAN!!!