CROSSFIT FREDERICK

THURSDAY 043009

Complete as many rounds as you can in 15 minutes of:

7 Ball Slams, 20lb. ball
7 Medicine Ball Cleans, 20lb. ball

Post total rounds completed to comments.
 
Dave hanging out with Quinn while the members run. 

This Saturday at 10:45am we are having our Olympic lifting class.  Our WOD classes on Saturday will be held at 9:30am and Noon.  Please remember that we no longer offer the 8am class on Saturday's. 

HAPPY BIRTHDAY TO:

Brad and Brenda!!!

WEDNESDAY 042909

For time.

15 burpees/1 pull-up
14 burpees/2 pull-ups
13 burpees/3 pull-ups
12 burpees/4 pull-ups
11 burpees/5 pull-ups
10 burpees/6 pull-ups
9 burpees/7 pull-ups
8 burpees/8 pull-ups
7 burpees/9 pull-ups
6 burpees/10 pull-ups
5 burpees/11 pull-ups
4 burpees/12 pull-ups
3 burpees/13 pull-ups
2 burpees/14 pull-ups
1 burpees/15 pull-ups

Burpees are chest to deck, clap overhead and 12" jump.  This means your feet are going to be one foot above the floor, just to clarify. 

Post time to comments.
 
Amanda climbing the rope.  I really don't like writing in third person. 

Hey everyone!!! I have been slacking lately on the posts, my apologies.  I would like to say
HAPPY BIRTHDAY to a few members...

Kileigh on the 20th
Yvette on the 23rd
Brent on the 28th

TUESDAY 042809

Max amount of air squats in 4 efforts.

(Squat butt to ball, no rest at all until set is completed)

Post reps for each efforts to comments.

MONDAY 042709

Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips

Post time to comments.

NOTICE: Effective immediately

We are no longer offering a class at 8am on Saturday mornings due to lack of participation.  The classes available for Saturday's are: 9:30am, 10:45am (specialty), and Noon.  If you would like the 8am class on Saturday's back on the schedule, then we will remove the Noon class.  Please email us with your thoughts. Or, post thoughts to comments. 

SATURDAY 042509

Five rounds for time:

25 Glute-ham sit-ups
30 Back Extensions

Post time to comments.  Compare to 02.04.09.
 
Okay girls, are we focusing on the workout??? Miriam and Beth, laughing, as though that isn't obvious. 

FRIDAY 042409

For time:

Run 800m
25 Box Jumps, 20" box
Run 400m
25 Box Jumps, 20" box
Run 800m
25 Box Jumps, 20" box
Run 400m
25 Box Jumps, 20" box

Post time to comments.

HOUSE FOR RENT in ADAMSTOWN, MD

One of our couple's is relocating and looking for someone to rent their house.  It is a beautiful house with a big fenced-in backyard.  If you are moving to the area or know anyone that may be moving to the Frederick area, please send them this link. 

http://www.realtor.com/realestateandhomes-detail/5707-Nottingham-Place_Adamstown_MD_21710_1108482153

HAPPY BIRTHDAY, COLLYN!!!
 
Collyn during Fight Gone Bad.  She has a love/hate relationship with this WOD. 

The Painful Truth About Trainers By CHRISTOPHER McDOUGALL

THURSDAY 042309

Three rounds for time:

50 Kettlebell Deadlifts
20 Kettlebell Swings
10 Kettlebell Cleans

Post load and time to comments.  Compare to 021209.

WEDNESDAY 042209

50, 40, 30, 20, 10 reps, for time:

Shoulder Press, 65lbs Men & 45lbs. Ladies
Double-unders

Post time to comments.

Enlarge image

I borrowed the above photo from CrossFit.com.  This has some great information about CrossFit.  You can always learn more about CrossFit by visiting www.CrossFit.com or subscribing to the CrossFit Journal. Another way is to try One FREE Week of classes at our facility.  It is never to late to get into the best shape of your life and CrossFit will help anyone of any age succeed in becoming Fit. 

Also, I want to share something my brother Rafi sent me.  This is hilarious...of course, only if you find these kind of things funny, which we do. 

AMAZINGLY SIMPLE HOME REMEDIES

1. Avoid cutting yourself when slicing vegetables by getting someone else to hold them while you chop.
2. Avoid arguments with the Mrs. about lifting the toilet seat by using the sink.
3. For high blood pressure sufferers: simply cut yourself and bleed for a few minutes, thus reducing the pressure in your veins.  Remember to use a timer.
4. A mouse trap placed on top of your alarm clock will prevent you from rolling over and going back to sleep after you hit the snooze button.
5. If you have a bad cough, take a large dose of laxatives: then you'll be afraid to cough.
6. You only need two tools in life: WD-40 and Duct Tape.  If it doesn't move and should, use the WD-40.  If it shouldn't move and does, use the duct tape.
7. If you can't fix it with a hammer, you've got an electrical problem.
8. And finally, a daily thought:

Some people are like slinkies; not really good for anything but they bring a smile to your face when pushed down the stairs.

(The statements above are strictly to put a smile on your face.  You should in no way attempt to do any of the above suggestions.  If you do, you do it at your OWN RISK!!!) 

Have a good one!!!

TUESDAY 042109

Back Squats

3-3-3-3-3

Post loads to comments.
 
Kristin with her 20lb. slosh stick.

"Between you and every goal that you wish to achieve, there is a series of obstacles, and the bigger the goal, the bigger the obstacles. Your decision to be, have and do something out of the ordinary entails facing difficulties and challenges that are out of the ordinary as well. Sometimes your greatest asset is simply your ability to stay with it longer than anyone else."

-Brian Tracy

MONDAY 042009

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Do not partition the repetitions.  You must complete each exercise before moving onto the next exercise. 

Yes, we can scale this workout, just like any other WOD.

Post time to comments.  Compare to 020309.
 

This was our Sunday class workout.  We used "slosh sticks".  Slosh sticks are PVC filled with water that you attempt to balance while walking 200m.  These ladies look like they are having fun. Don't they?