"Fran"
21-15-9 reps for time.
Thrusters, 95lbs.
Pull-ups
Post time to comments. Compare to 01.19.09.
Our latest members that are M.I.A. Nancy and Greg, we miss you guys!!!
Kristina and Amanda rock out in heels with FRAN
- Fran in Heels: 060309
About CrossFit Frederick
- How do I get started?You can start by visiting the gym. You are welcome to observe a class or participate in a class. Our goal is to provide you with a "judgement free" family oriented environment that will take your fitness to a new level. If you want a place you can workout, have fun, relieve stress and make a few new friends in the process, CrossFit Frederick is for YOU.
About CrossFit
What is CrossFit? (videos)
CrossFit Program Advantages
- The CrossFit program delivers RESULTS through constantly varied functional movements executed at high intensity. We guarantee your workouts will be extremely effective, short, safe, varied, scaled to your level and challenging. The challenge is based on each individuals ability level. Our workouts are anything but boring!
Nutritional Info for Results
- The Zone Diet by Dr. Barry Sear's
A balanced way to eat. - The Paleo Diet
Learn what the Cavemen would eat. Stay away from processed foods.
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.com)
Equipment Suppliers
- Raun Precision Machine, LLc.
Custom pullup bars, dip bars, etc.... - MuscleDriver USA
Friends of CrossFit Frederick
« February 2009 | Main | April 2009 »
March 31, 2009
March 30, 2009
MONDAY 033009
"1,000 points"
In this workout you will move between three stations, staying at each station for 2 minutes. This is a timed round in which your goal is to get to 1,000 points first. The stations:
Rowing (1 calorie = 1 pt)
Burpees (1 rep = 1 pt)
Single Jumprope (1 jump = 1 pt) or doubleunders (1 du = 3 pts)
Post time to comments.
Brent, top, doing 300 jumping squats. Mike working on his squat depth while completing 300 jumping squats.
It is crucial that all of you guys have a great squat. The goal is to get your hip crease below your knee. If you feel you are struggling with this, let me know. We can help you. Also, we do not correct technique because we like to hear ourselves talk. We correct to make you better at what you do!!!
March 29, 2009
SUNDAY 032909
Front Squats
7-7-7-7-7
Post loads to comments. Compare 01/07/09.
Alison doing leg levers on her birthday.
NOTICE: We will be CLOSED, Good Friday, April 10, 2009. We are sorry for the inconvenience.
March 28, 2009
SATURDAY 032809
As many rounds as possible in 20 minutes of:
Kettlebell Cleans, 4 reps per side
Box Jumps, 20" box, 8 reps
Post rounds completed and load to comments.
Doug doing "Helen", I wonder if his wife knows!
Thinking outside the box is to think differently, unconventionally or from a new perspective. This phrase often refers to novel, creative and smart thinking.
To think outside the box is to eliminate false constraints when attempting to solve a problem.
- Wikipedia.org
March 27, 2009
FRIDAY 032709
For time.
100 situps
100 flutterkicks (4 count)
100 leg levers
Post time to comments.
Sean on the Concept 2 during Beowulf. Nice job Sean....and you thought you wouldn't survive!!!
HAPPY BIRTHDAY, Alison!!!
Tomorrow, Saturday @ 10:45am we are going to go over the "Snatch" and perform some "Power Snatches" for our WOD.
Burgener Warm-up...[wmv] [mov]
Snatch Instruction, Coach Burgener...[wmv][mov]
March 26, 2009
THURSDAY 032609
"Helen"
3 rounds for time.
400m run
1.5 pood Kettlebell swing x 21
Pull-ups 12
Post time to comments.
From the top, Beth, Miriam and Kelly loving the squats, oh ya, jumping squats. Seriously, we did not have to pay them to smile. We missed you guys that weren't able to make it in for today's WOD.
America's Unhealthiest Restaurants - Yahoo.com
March 25, 2009
WEDNESDAY 032509
For time.
300 Jumping Squats**
**the repetitions may be broken down into sets (i.e. 10 sets of 30 reps, 20 sets of 15 reps, etc.), or you can cut the repetitions in half (i.e. 150 jumping squats for time or 75 reps for time.)
Post time to comments.
Heat two from Sundays challenge. From left, Kristina, Sharon, Sean and Ryan.
Jumping Squats (Coach Burgener)...[wmv][mov]
Seriously, we can all do today's WOD. It's just squats...We've done 300 squats with Murph. This is an easy one. See you at class!
March 24, 2009
TUESDAY 032409
10 rounds for time of:
15 Behind-the-Neck Push Press, 95lbs. men, 65lbs. ladies
15 AbMat Situps
Post time to comments.
Sharon on her last row this past Sunday with Beowulf.
March 23, 2009
MONDAY 032309
Deadlift
1-1-1-1-1-1-1
Post loads to comments.
Jason, top, on his last 800m run with Beowulf. Craig beside the rower he just threw himself off of...I think he was glad to be done with Grendel. We would like to say "Congratulations" to all of our members that attended todays festivities!
March 22, 2009
SUNDAY 032209
Complete as many rounds as you can in 45 minutes of:
400m Run
500m Row
300 Single jumprope
Post rounds to comments.
Conor doing the worm.
Sorry for the late post today everyone...We are having our "Beowulf" challenge today...so if you have nothing else to do...come in and defeat Grendel at 1pm. Buffalo wings and beer will be offered after the WOD!
Inclement Weather Policy
- 1. We will be open if Frederick County Public Schools are closed.
- 2. We will notify you of any class cancellations or gym closure on the main page of our website.
WOD Disclaimer
- CrossFit Frederick does not in any way assume responsibility for any individual that performs the WOD posted on our Main page without the guidance of a CrossFit Frederick Instructor. We are open 7 days a week; therefore, we will post WOD's for the 7 days. We do not recommend anyone training 7 days straight. We recommend 3 days of WOD's and 1 day of rest. Everyone's rest days are different, so be smart about how you train and take your rest day.
CrossFit Frederick Info
Our Members
- Meet our members
February 2010
Murph event
- On June 28,2009 CrossFit Frederick wanted to remember Lt. Michael Murphy, as this was the date of his death. Several of our members and Dave wore vests of varying weights. The guys you see all have 20lb. vest on and the women wore 12lb. vests. All had a great time!!!
Healthy Strong Hands Info
- According to a study conducted over a period of 25 years, the hand grip strength of mid-life males was highly predictive of their overall health and well-being in the later years of life. Those who had good muscle strength in mid-life were found to be less likely to suffer from disabilities 25 years later.*
- It is important to understand that having a strong and healthy hand does not cause fewer disabilities in old age. Rather, if you are leading an active, healthful lifestyle overall in your young/mid-life years, you will be less susceptible to ailments in your old age—and your hand grip strength is one way of knowing how well you’re doing on this score.
- *Taina Rantanen et al., “Midlife Hand Grip Strength as a Predictor of Old Age Disability,” The Journal of the American Medical Assn. 281 (6): 558–560 (1999). Courtesy of Ironmind.com
Quote by Henry Rollins
- “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.”
