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31 Heroes

CrossFit Frederick will once again honor these warriors and support this worthy cause by hosting the 31 Heroes WOD.

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The 2018 Murph Challenge

LT Murphy always trained hard and he called one of his favorite workouts “Body Armor”.  This workout was renamed Murph in his honor so that his sacrifice will never be forgotten.

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Run Virtually Anywhere

I have a buddy who is into running with his wife.  Each year they enter the Army Ten Miler.  He tells me stories about the crowds, congestion, trash all over the place, needing to get up at 3AM to get down there on time, and how they had to walk the first mile because of all the walkers and runners jammed onto the course.  It sounds glorious.

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The 2018 CrossFit Open

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Once again the flagship event of our sport is fast approaching.  The 2018 CrossFit Open is the first in a series of events that will ultimately determine who is the fittest in the world at the CrossFit Games.

While only 40 men and 40 women will make it to the Games, everyone stands to gain something by competing in the Open.  First, the competition will push you beyond what you thought were your limits.  Every year we see athletes get their first muscle ups, double unders, or lift heavier or do more reps than they thought were possible.  The cheering of your fellow athletes and coaches, paired with the intense nature of the competition, brings out the best in us and unlocks that hidden ability you may not have known existed.

Competing in the Open also lets you see where you stand compared to thousands of other athletes around the world.  Also, if you’ve never competed in a CrossFit competition, the Open is a great way to get a taste of what a competition feels like.

As in previous years, the 2018 CrossFit Open will feature five weekly workouts and have multiple divisions for anyone age 14 or older.  Each workout will have an Rx or scaled option, so anyone can compete.

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I’m in, what do I need to do?

Log on to https://games.crossfit.com and register prior to 8PM EST on February 26.  The cost is $20+tax.  Registration is open now.

Fill out your online profile and then sign up at the front desk for a heat time.

Each competitor is responsible for posting their scores prior to each week’s deadline in order for their score to count.

Watch the weekly WOD release every Thursday and be familiar with the movements you are expected to perform.  There will be a short demo of the standards prior to your heat.

Where do I need to be? 

CrossFit Frederick will be running the 2018 Open WODs as follows:

18.1 Saturday 2/24 Box opens at 7AM, first heat 8AM

18.2 Saturday 3/3 Box opens at 7AM, first heat 8AM

18.3 Saturday 3/10 Box opens at 7AM, first heat 8AM

18.4 Monday 3/19 (Note CFF is closed for the 4th Annual USPA Mid-Atlantic Classic on 3/17-3/18 so 18.4 will be conducted on Monday, 3/19.  18.4 will be conducted in the evening hours.  The Box opens at 4:45PM with the first heat starting at 5:15PM.  We will finish the final heat at 7:30PM, which will give you enough time to input your scores and meet the 8PM deadline.)

18.5 Saturday 3/24 Box opens at 7AM, first heat 8AM

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How does this all work?

For each of the 5 Open WODs, competitors should arrive prior to their heat time and be warmed up and ready to go for their heat.  Our coaching staff will be busy setting up the WOD and/or judging the previous heat, so you will need to warm up on your own.

While we encourage all CFF members to sign up for the Open, the Box will still be open for non-competing members to do the scheduled Open WOD on the days/times we are running the Open.

All athletes, whether you are competing in the open or not, must sign up for a heat time prior to the weekly Open workout.  Spots are first come first served.

Coach judges will be available only for athletes competing in the Rx divisions. Competing athletes in the scaled divisions will have peers count their reps.  Non-competing athletes will count their own reps.

What else do I need to know?

It is a good idea to practice the exercises in the upcoming Open WOD prior to each Saturday.  Many athletes use that Friday before the WOD to work on anything they need practice on prior to being tested.  Competitors may utilize any regular time CFF is open as “Open Gym” time to prepare for the Saturday Open WOD.  Note that coaches may not be available to assist you with your preparation, and you’ll need to stay out of the way of regular classes.  This open gym time is working on your own.

Bring your family and friends to cheer your on!  It’s so motivating to have people cheering for you and this is the chance for those who maybe only see photos on Facebook to see how much of a beast you are in person.

On the Saturday Open WODs, feel free to bring your beverage/food of choice and hang out after your heat time.  We'll be open until about 11AM to hang out and socialize after the Saturday Open WODs.

The CrossFit Open is challenging, but provides a tremendous source of satisfaction in both your personal experience of pushing past your limits and in seeing how you compare to  thousands of other athletes around the world.  So what are you waiting for?  Sign up today!

--by Geoff Rand

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WOD for Warriors

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The bond between the CrossFit community and our nation’s warriors is strong.  Our soldiers, sailors, Marines, and airmen utilize CrossFit training methods to stay fit to fight.  CrossFit honors their sacrifices and memories of the fallen through hero WODs and charity events.

On Friday, November 10th, CrossFit Frederick will pay tribute to America’s veterans by hosting the WOD for Warriors workout.  The WOD for Warriors raises money for Team Red, White, and Blue, a charitable organization whose mission is to enrich the lives of America’s veterans by connecting them to their communities through physical and social activity.  You can learn more about Team RWB here.  https://www.teamrwb.org

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About Armistice – Veterans Day WOD

Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of 11/11/1918 but also focuses attention on the important purpose of Veterans Day: A celebration to honor America's veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good. WOD for Warriors is held yearly on the 11th month, 11th day and 11th hour to celebrate the service of all U.S. military Veterans in a meaningful way within their own communities.

The significance of the repetitions in this workout can be seen in the layout where the 11 min AMRAP, 11 power cleans and 11 burpees over the bar represent the 11th month, 11th day and 11th hour while the 19 deadlifts and 18 pull ups represent the year 1918, Armistice Day.

There are two options for athletes to complete this WOD:

The WOD - Armistice

11 minute AMRAP (As Many Repetitions As Possible)

11- Power Cleans

11- Burpees Over the Bar

19- Deadlifts

18- Pull-Ups

RX-135/95

Scale as needed

Modified Workout (Without Barbell)

11 min AMRAP

11- Push Ups

11- Burpees

19- Sit-ups

18- Air Squats

This WOD will be run all day at CFF during regular class times on 11/10.  There will be a happy hour after each evening class, BYOB.

To help raise money for Team RWB, sign up here.  https://donate.teamrwb.org/team/139078.  You have two options, you can register for $20 and get a T-shirt, or workout for free, without a T-shirt purchase.  There are Box prizes for top reps in this WOD and all members that sign up for the CFF team help contribute to our team's totals, so please register even if you aren't purchasing a shirt.

Registration opens 10/12.  We hope to see everyone there on November 10th!

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31 Heroes

On August 6, 2011, U.S. Army Rangers were on a mission to kill or capture a high value target in the Tangi Valley of Afghanistan, about 40 miles southwest of Kabul.  During the pre-dawn raid, several Taliban fighters were killed or captured, however other groups of fighters were seen massing for a possible counterattack on the Rangers.  An immediate reaction force of 30 service members, many of whom were U.S. Navy SEALs, and one military working dog, flew out to assist the Rangers in a CH-47D Chinook helicopter, call sign Extortion One-Seven.

As the Chinook approached the landing zone, a previously undetected RPG team emerged from a building and fired two rocket propelled grenades at the helicopter, one of which struck the tail rotor, downing the helicopter and killing all on board.

In the wake of this tragedy, a fundraising WOD was created in 2011 to help support the 30 families who lost loved ones that day.  This eventually became the 31 Heroes Project and has since become an annual event, raising over $1.5 million for our nation’s veterans and their medical needs after returning from combat.

On Sunday, August 6, 2017, at 9AM, CrossFit Frederick will once again honor these warriors and support this worthy cause by hosting the 31 Heroes WOD.  Only the 9AM class will be held that day and a potluck party/BYOB will immediately follow the WOD.  Please bring a dish to share.  Note that CFF is closed Saturday, August 5 for a powerlifting competition.

31 Minute AMRAP

8 Thrusters (155#/105#)

6 Rope Climbs

11 Box Jumps (30”/24”)

This is a team WOD.  While Partner 1 works, Partner 2 runs 400m with a sandbag (45#/25#).   When Partner 2 returns from the run they pick up where Partner 1 left off and Partner 1 runs with the sandbag.

This is a challenging WOD and scaling is available if you are not ready for Rx.

You don’t need to register to attend CFF’s 31 Heroes WOD, but if you would like to donate you can register here. https://www.classy.org/campaign/2017-31heroes-wod/c122747  The link will take you to options where you can fundraise for the 31 Heroes Project or just order a shirt.

We hope you will come out and honor these brave warriors on August 6 at 9AM.

 

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Get Ready for the 2017 CrossFit Open

by Geoff Rand

While it seems like just a few months ago when Katrin Davidsdottir and Matt Fraser took their places at the top of the winner’s podium, the 2017 CrossFit Games are right around the corner.

The 2017 CrossFit Games season kicks off with the CrossFit Open’s first workout being released on February 23, 2017.  The next 4 Open workouts will be released every Thursday, ending on 3/23.

 

What is the CrossFit Open? 

The Open is a series of five weekly workouts that tests your ability and establishes your worldwide ranking compared to other athletes in the same division.  Ultimately, your ranking in the Open determines if you qualify for the Regionals, and the best from Regionals go on to the CrossFit Games.

What are the divisions? 

There are divisions for anyone ages 14 and up, including a new 35-40 age bracket in the Masters Division this year.  And, there are multiple scaled divisions so anyone at any age or ability is able to compete.

What can I expect in the Open? 

Expect to be challenged, and to push beyond what you believe are your limits.  Each year I see athletes at CFF get their first double unders, pull ups, muscle ups, or lift heavier or do more reps than they thought they could, all because of the Open.  The competition and camaraderie brings out the best in all who compete.  While we have no idea what they will come up with this year, here are the five Open WODs from 2016.

I’m not a Rich Froning or a Camille LaBlanc-Bazinet, why should I compete? 

While only the best of the best ultimately make it to the Games, we all can benefit from competing in the Open.  The Open workouts will bring out the best in you and you likely will push yourself harder and further than you would in a day-to-day WOD.  The encouragement from the coaches and other athletes cheering you on is highly motivating.  Your ranking lets you know where you stand among your CrossFit peers across the globe and is a yearly check in on your progress as a CrossFit athlete.  The Open gives you a taste of what a CrossFit competition feels like and you might find you even enjoy CrossFit competitions after trying out the Open.  My personal favorite reason for competing in the Open is since each competitor has a personal judge, you never have to count your reps.

I’m in, what do I need to do?

Log on to https://games.crossfit.com and register prior to February 23.  The cost is $20+tax.

Fill out your online profile and then sign up at the front desk for a heat time each week.

Each competitor is responsible for posting their scores prior to each week’s deadline (Monday evening) in order for their score to count.  Note that CFF has until Wednesday night to validate your score entries, so don't freak out if it's not validated by the competitor entry deadline.

Watch the weekly WOD release every Thursday and be familiar with the movements you are expected to perform.  There will be a short demo of the standards prior to your heat.

Where do I need to be? 

CrossFit Frederick will be running the Open WODs on the Saturdays of 2/25, 3/4, 3/11, 3/18, and 3/25.  The Open heats will be run from 7AM to 10AM, with the Box opening at 6:45AM.  A heat signup list will be posted each week.  While we will do all we can to accomodate everyone, please understand our goal is to be finished by 10AM.  This means you should be in the Box early, not expecting to walk in at 9:45AM and just jump in.   Heats will be run on a first come, first served basis.  Competitors should arrive prior to their heat time and be warmed up and ready to go.  Regularly scheduled WODs during the Open will be cancelled on those Saturdays.  Yoga will still be offered at 10:30AM on Saturdays during the Open unless the logistics of that Saturday's Open WOD cause an unusual length of time to be needed to conduct the heats.  A decision will be made weekly on this after the Open WODs are announced.

While it is expected that competitors competing in the Open at CFF will sign up for one of the heats each Saturday that we are running the Open WODs, we understand unavoidable conflicts can occur.  If you absolutely cannot make one of the heats on a given Saturday, contact Amanda to figure out an alternate plan.

What else do I need to know? 

Drop ins may compete at CFF in the Open for any of the WODs.  Fee is $10.  Please arrive early to fill out a waiver.

It is a good idea to practice the exercises in the upcoming Open WOD prior to each Saturday.  Many athletes use the Friday before the WOD to work on anything they need to practice prior to being tested.  Competitors may utilize any regular time CFF is open as “Open Gym” time to prepare for the Saturday Open WOD.  Note that coaches may not be available to assist you with your preparation, and you’ll need to stay out of the way of regular classes.  This open gym time is working on your own.

Bring your family and friends to cheer you on!  It’s so motivating to have people cheering for you and this is the chance for those who maybe only see photos on Facebook to see how much of a beast you are in person.

The CrossFit Open is challenging but provides a tremendous source of satisfaction in both your personal experience of pushing past your limits and in seeing how you compare to hundreds of thousands of other athletes around the world.  So are you ready?

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