Train not to Suck at Life.
CrossFit Frederick is offering a ONE month membership for $75 (no obligation to join at the end of one month).
Need a last minute gift...pick up a gift certificate!
Effective 12/20/08-01/31/2009
How do you get started?
Step ONE: Read
What is CrossFit?
What is Fitness?
Step TWO: Come into the gym and observe a class.
Step THREE: Participate in a class. YOUR FIRST CLASS IS FREE!!! Experiencing things firsthand is true knowledge.
Step FOUR:
Enjoy the Experience!
GUARANTEED:
NO Gossip
NO Mirrors
NO B.S.
We will help you if you are willing to help yourself. We want you to succeed...Do you want to be FIT?
FREE WORKOUT!
Your FIRST class is always FREE at CrossFit Frederick. We can scale the WOD for all skill levels. No prior CrossFit experience necessary! Please contact us prior to class and plan on arriving 15 minutes before class is scheduled to start.
See you soon!
ABOUT CROSSFIT
CrossFit HQ
CrossFit Exercises
CrossFit FAQ
CrossFit Affiliates
The CrossFit dietary prescription is as follows:
Protein should be lean and varied and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.
Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.
Read more on Nutrition @ CrossFit HQ.
THE CROSSFIT JOURNAL
The CFJ is a monthly chronicle of the CrossFit Program. For only $25.00 yearly you can have all the details of the CrossFit concept e-mailed to you monthly.
Each issue covers different aspects of the CrossFit Program in great depth with articles,drawings, photos, links, challenges, and assignments.
The CrossFit Journal will allow you to duplicate with great success the same methods employed by our coaches in our facility, in essence bringing your garage or gym into ours, making you a part of the CrossFit family.
MUST SEE SITES
CrossFit One World
CrossFit Koncepts
CrossFit Kids
Tactical Athlete
CrossFit Northern Virginia
The Clinch Academy
Raun Precision Machine
On another note...
Beso Boutique
OPERATION PHOENIX
Help Operation Phoenix, raise funds for fitness equipment to increase combat preparedness, reduce injury, and strengthen unit cohesion. Check their video.
CROSSFIT PROGRAM ADVANTAGES
1. Short workouts
2. Extremely Effective
3. Safe
4. Scaled to Your Level
5. Endless Variety
6. Challenging
WORLD CLASS FITNESS IN 100 WORDS:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
Practice and train major lifts: Deadlift,clean,
squat,presses, C&J, and snatch.
Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips,splits,and holds. Bike, run, swim, row, etc., hard and fast.
Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
(Source: CrossFit HQ)
By Sarah Marshall Hons BScCPT
ARTICLES/VIDEOS
"Why Do We Panic?" By Hal Arkowitz and Scott O. Lilienfeld
Insulin Resistance, CrossFit Nutrition Seminar - video [wmv] [mov]
Obesity blamed for doubling rate of diabetes cases
Tough Choices: How Making Decisions Tires Your Brain
Risks of Cheerleading: Two-Thirds of Severe Sports Injuries to Female Students Due to Cheerleading
On Sheep, Wolves, and Sheepdogs - Dave Grossman
Nausea During Workout
Tempering Toddler Tantrums Now May Prevent Aggression Later
If YOU are unable to run...we have other options available so that you will get the most from your time spent with us.
Complete four rounds for time:
Run 400 meters
15 Handstand Push-ups
15 ft Rope Climb, 2 ascents
Post time to comments.
Ian flying high!
“I have never met a truly strong person who didn’t have self-respect. When I see guys working out for cosmetic reasons, I see vanity exposing them in the worst way, as cartoon characters, billboards for imbalance and insecurity. Strength reveals itself through character. Muscle mass does not always equal strength. Strength is kindness and sensitivity. Strength is understanding that your power is both physical and emotional. That it comes from the body and the mind. And the heart. The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it’s impossible to turn back. The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.”
- Henry Rollins
Hang power clean 1-1-1-1-1-1-1 reps
Post loads to comments
Rachel loves AbMat situps.
Reminder: Post-Holiday Party
We are having our post-holiday party on Friday, January 9, 2009 at 7 pm. This is after our 5:30 pm class. Everyone is asked to bring a dish (i.e. appetizer, side dish or entrée). We will provide the beverages. Friends and family are invited. Please RSVP with the number of attendees and the dish you will bring. RSVP here by January 8, 2009.
Deadlift 3-3-3-3-3 reps
Post loads to comments.
Our members performing the push press 01/04/09.
Rest
New Year's morning...2:15 am, Derek, Dave and Jason attempt the Century after completing "Jammies".
Burpees on the stroke of midnight. Happy New Year!
What were you doing at 12am on New Years day?
"The City Where the Sirens Never Sleep" by Matt Labash - The Weekly Standard
FRIDAY 010209
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Enlarge image
This is hilarious! I love this picture.
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Post time to comments.
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Happy New Year!
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2009 CrossFit Games
WEDNESDAY 123108
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Conor rowing his first 5K.
Have a safe and Happy New Year tonight! We will ring in the New Year with a 12am workout tonight. This will be fun!
Rest
Just a reminder that we will not have an 8pm class on New Year's Eve. We will be closed on New Year's Day. We will reopen for 2009 on January 2nd, to help all of you that want to truly become fit for the first time in your lives.
Everyone has a goal that is with us at CrossFit Frederick. Some want to lose weight. Some want to improve in their sport. Some want to gain weight (yes, really). Most want to feel good, looking good is a nice side effect. Our goal is to offer all of you a family oriented environment that promotes determination and inspires those that lack the motivation to work hard for the bodies that we live in daily. You only have one body, so why not take care of it? What is your goal for the New Year?
Post your thoughts in the guest book.
