Deadlift
3-3-3-3-3
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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
« July 2009 | Main | September 2009 »
August 31, 2009
August 29, 2009
SATURDAY 082909
For those of you that may have been confused with yesterday's exercise (the dumbbell push-up row), here is a picture of our 5:30 class yesterday, executing the movement.
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HAPPY BIRTHDAY, Mary!!!
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Today's WOD:
For time:
100 Kettlebell Deadlifts
100 Kettlebell Power Swings
100 Kettlebell Clean and Jerk (alternate sides, 50 per side)
Post time and load to comments.
If you don't know how to do these movements, come into one of the classes today. Today is all Kettlebell's all day!!! Woo-hoo!!!
August 28, 2009
FRIDAY 082809
Do you feel the love? Anna during "Beowulf" had to share her thoughts towards us. Everyone that showed up to do "Beowulf" did an awesome job!!!
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Here we have Sharon, there seems to be a theme here at CrossFit Frederick. I guess we have a lot of love/hate relationships going on. Or was Sharon just showing us her broken finger?
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HAPPY BIRTHDAY, BEN and ILARIO!!!
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Today's WOD:
31-21-11 reps for time.
Dumbbell Push-up Row **
AbMat Sit-ups***
**You will do 2 pushups in each rep. So, push-up, row (right side) then push-up, row (left side), this is one repetition.
***AbMat Sit-ups should be done with the sole's of the feet together, knee's dropped out to the side, without popping your butt up and down.
Post time and load (for dumbbell) to comments.
August 27, 2009
THURSDAY 082709
Koltin taking a breather between his double-unders yesterday. This was his first RX'd WOD and he did awesome!!!
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Today's WOD:
"Beowulf"
Row 1,000 Meters on the Concept 2 rower
Run 800 meters
10 rounds of :
5 Ring Dips
10 Pull-ups
15 Jumping Slamballs
Run 800 meters
Row 1,000 Meters on the Concept 2 rower
Partitioning the movements is much more demanding metabolically and will improve your conditioning noticeably.
It's vital that you keep track of how you performed the ring dips and pullups; Full range of motion or modified. Your goal is to eventually be able to perform this as prescribed = 6pts
Ring dips =3pts, Band Ring dips =2pts, Jumping Dips =1pt
Pullups =3pts, Band Pullups =2pts, Jumping Pullups =1pt
So next to your time also record your total points A 6 pt effort is the ultimate goal!
A 49:23 6pt effort would be ranked higher than a 37:15 5pt effort and so on...
Rankings:
35 minutes or less; Capable of defeating Grendel and the Dragon!
36-40 minutes; Capable of defeating Grendel and you stand a chance with the Dragon.
41-45 minutes; you stand a chance with Grendel.
46+ minutes; Keep training, Grendel will tear you limb to limb.
August 26, 2009
WEDNESDAY 082609
Guess who this is...with the lovely chalk prints on her butt. Any ideas?!?
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Today's WOD:
For time.
250 Double-unders or 250 Tuck Jumps
Post time to comments. Compare to 05.29.09.
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Great demo video on the Double-under courtesy of CrossFit.com
Double-Unders (Brendan Gilliam demo)...[wmv][mov]
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Shout Out!!!
HAPPY BIRTHDAY, MARGO!!!
Here Margo is in action! Oh ya, where are you Margo, it's been a few days since we've seen you.
August 25, 2009
TUESDAY 082509
A few pictures to share: Top, Amanda's belly, Conor says I look like I have a ball in my belly. Middle, Kristina's gorgeous hair-do after Fran today. Bottom, Conor on his first day to school!
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Today's WOD:
150 Sumo-Deadlift High Pulls 95#/65# for time.
Post time to comments. Compare 01.15.09.
August 24, 2009
MONDAY 082409
The Last Supper photo. From left Carol, John, Mark, Jason, Lisanne. On right, Karla, Kristina, Amanda and Dave. We were celebrating Kristina's last week with us at CrossFit Frederick before she relocates to NY. Good luck Kristina!!! You will be missed.
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"Fran"
21-15-9 reps for time.
Thrusters (95#/65#)
Pull-ups
*note: 10 min time limit !
Post time and load to comments.
August 21, 2009
August 20, 2009
THURSDAY 082009
In the first picture, Dave is assisting Kristina with stretching. The bottom picture, Kristina gets Dave back and Dave's hamstrings are REALLY tight. Paybacks are HELL! How do you like that, Dave?
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Today's WOD:
150 Kettlebell Front Squats for time.
Post time to comments.
August 19, 2009
WEDNESDAY 081909
Our 5:30pm class yesterday doing "Michael". Awesome job everyone!
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Today's WOD:
25-20-15-10-5 reps for time of:
Handstand Push-ups
Double-unders
Post time to comments.
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.”
