Beowulf 2011
- Saturday, December 10th was an awesome WOD with post-WOD celebrations. Some of the photos are in Thermal and all the others are normal. Thanks to everyone that made this fun! And thank you Anne Marie for the food and beverages!!!
Recommended Sites
Friends of CrossFit Frederick
Equipment Suppliers
- Raun Precision Machine, LLc.
Custom pullup bars, dip bars, etc.... - MuscleDriver USA
Crossfit Endurance Team
« April 2009 | Main | June 2009 »
May 19, 2009
May 18, 2009
MONDAY 051809
150 reps for time:
Kettlebell Powerswings
Post load and time to comments.
Is Dave ok? I think so...kettlebells have a unique effect on everyone...they can kick your butt!
NOTICE: We are CLOSED on Monday, May 25, 2009 for Memorial Day.
May 16, 2009
SATURDAY 051609
"Grace"
30 reps for time.
135lb. Clean and Jerk
Post time to comments.
HAPPY BIRTHDAY, J.T.!!! BTW: J.T. has been M.I.A. J.T. if you read this, get your fanny back into the gym.
NOTICE: We are CLOSED on Monday, May 25th for Memorial Day.
May 15, 2009
FRIDAY 051509
For time:
Run 5K
Post time to comments.
Hey there, we are ordering new t-shirts. Here is a sample of what they will look like. I will let you know when they will be available.
Saturday at 10:45 is Olympic Lifting. Fun and games for all of us!
May 14, 2009
THURSDAY 051409
"Annie"
For time:
50, 40, 30, 20, 10 reps
Double-unders
Sit-ups
Post time to comments. Compare to 031009.
Ian on top of a Big A$$ tree, Sequoia National Forest, California.
May 13, 2009
WEDNESDAY 051309
Complete as many rounds as possible in 20 minutes of:
Virtual shoveling [wmv] [mov], 10 reps ( 5 per side)
Push-ups, 10 reps
Post load and rounds to comments.
Pretty lady earns her scars, learning how to kip! Nice job, Nancy!!!
Guys and Girls...FYI- we will scale any WOD for all individuals. You have to learn how to crawl before you can walk and we know this...See you soon!!!
May 12, 2009
TUESDAY 051209
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
What a perfect stamp! This is what happens when you drop the kettlebell just right.
SPECIAL OFFER for Students!!!
Two Week unlimited class Membership for $40.
(...current student I.D. required to take advantage of this offer...
Offer valid May 2009 until September 2009)
May 11, 2009
May 09, 2009
SATURDAY 050909
For time:
Run 1 mile and at every minute do 20 walking lunges.
Post time to comments.
Good form, Nancy!!!
We are no longer posting our Sunday workouts online; so, I want to wish all the Mother's out there a HAPPY MOTHER'S DAY, tomorrow!!!
May 08, 2009
FRIDAY 050809
Complete as many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
20 Double-unders
Post rounds completed to comments.
Ian deadlifting and Dave doing box jumps.
HAPPY BIRTHDAY, KELLY!!!
Reminder: Saturday's class at 10:45 am is Kettlebells.
CrossFit Frederick Info
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!
February 2012
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)
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.”
