CROSSFIT FREDERICK

WEDNESDAY 093009

Who's shoulder is this? Any guesses?
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Quote of the Day-

"Only while sleeping do you make no mistakes.  Mistakes are the privilege of the active person, who can start over and put things right." - Ingvar Kamprad
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Today's WOD:

For time:

15 L-pullups/ 1 Handstand push-up
13 L-pullups/ 3 Hanstand push-ups
11 L-pullups/ 5 Handstand push-ups
9 L-pullups/ 7 Handstand push-ups
7 L-pullups/ 9 Handstand push-ups
5 L-pullups/ 11 Hanstand push-ups
3 L-pullups/ 13 Handstand push-ups
1 L-pullups/ 15 Handstand push-ups

Post time to comments.  Compare to 060609.

TUESDAY 092909

From the right, Dan, Greg and Penny, doing burpee pull-ups.  Our Sunday WOD was: For time: 1 mile run, 100 Burpee/Pull-ups, 1 mile run.  We scaled those who required it but only the burpee/pull-ups.  Everyone completed the 2 miles of running.  This was excellent!
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HAPPY BIRTHDAY, Alison F. and Mark P (how's Ohio?) !!!
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Today's WOD:

Deadlift 10-8-6-4-2-1-1 reps

Post loads to comments. 

MONDAY 092809

Our first heat for Fight Gone Bad on Saturday.  We had 18 total attendees and they all applied themselves to their full capabilities.  From right to left, doing Sumo deadlift high-pulls, Craig, Wade, Kristin and Kellie.  Thank you to everyone that participated!!!
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HAPPY BIRTHDAY, Tristan (hope school is going well)!!!
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Today's WOD:

Clean and Jerk 1-1-1-1-1-1-1 reps

Post load to comments.  
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Video's on the Clean and Jerk
(Source: www.crossfit.com)

Clean & Jerk...[wmv] [mov] [wmv2]
Cleaning from the Ground, Coach Burgener ...[wmv][mov]

SATURDAY 092609

The last time we did "Fight Gone Bad" was July 12, 2009. Damon and Margo are in action in the picture above with Sean and Jenna as the counters. 
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"FIGHT GONE BAD" 

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The event is in the 3 round format. The stations are:

• Wall-ball: 20 pound ball, 10 ft target. (Reps)
• Sumo deadlift high-pull: 75 pounds (Reps)
• Box Jump: 20″ box (Reps)
• Push-press: 75 pounds (Reps)
• Row: calories (Calories)

• The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
  

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SUNDAY CLASS: This will be our last WOD class for 10 am. The class is moving up to 9:30 starting October 4th.  Also, this will be our last Youth class at 11:30 am.  Due to decreased attendance, we can no longer offer this class. 
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REMINDER:  We have sent out a survey to our Members in regards to our "Current Class Schedule".  If you would like your voice to be heard, please respond to this survey by October 5th.  If you did not receive the email with the survey, please contact Amanda at amanda@crossfitfrederick.com . 

FRIDAY 092509

FIGHT GONE BAD this Saturday, September 26th

All classes this Saturday will be dedicated to doing "Fight Gone Bad". We will be running Fight Gone Bad in heats, starting at 9:30 am.  Heats will be determined on a "First Come, First Serve" basis.  There will be a sign-in sheet for all attendees and heats will be broken down based upon the sign-in sheet.   The heats will run continuously from 9:30 am until 1:00 pm. 

This is a fundraising event. If you have not made a donation, you may do so at http://www.fgb4.org/ .  It is not necessary for you to make a donation in order to participate in the WOD.  Bring water and a towel. 
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We will not have an Olympic Lifting class Saturday at 10:45 am.  It will be all "Fight Gone BAd" ALL MORNING!!!
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Today's WOD:

"Griff"

For time.

Run 800 meters
Run 400 meters, backwards
Run 800 meters
Run 400 meters, backwards

Post time to comments.  Compare to 06.25.09.

THURSDAY 092409

FIGHT GONE BAD this Saturday, September 26th

All classes this Saturday will be dedicated to doing "Fight Gone Bad". We will be running Fight Gone Bad in heats, starting at 9:30 am.  Heats will be determined on a "First Come, First Serve" basis.  There will be a sign-in sheet for all attendees and heats will be broken down based upon the sign-in sheet.   The heats will run continuously from 9:30 am until 1:00 pm. 

This is a fundraising event. If you have not made a donation, you may do so at http://www.fgb4.org/ .  It is not necessary for you to make a donation in order to participate in the WOD.  Bring water and a towel. 
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Today's WOD:

Power Snatch

3-3-3-3-3

Post loads to comments.

Power Snatch...[wmv][mov]

WEDNESDAY 092309

Today's WOD:

"Michael"

3 rounds for time:

800m Run
50 Back Extensions
50 Sit-ups

Post time to comments.  Compare to 081809 (just ask).

TUESDAY 092209

Mike after completing his Knees-to-Elbows.  It is difficult to see the exhaustion on Mike's face but look at the sweat on his shirt.
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We'd like to wish a few people, HAPPY BELATED BIRTHDAY'S!

Deb on 09.14 and Kristin K. on 09.18....Sorry ladies that we forgot to post your birthday's!
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Today's WOD:

For time.

100 Squats 45#/30# (1 repetition consists of a front squat, overhead squat and then a back squat)

Post time to comments.

MONDAY 092109

Weighted Pull-ups

1-1-1-1-1-1-1-1

or

150 Deadhang Pull-ups

FRIDAY 091809

Today's WOD:

Four rounds for time.

400m Sprints
25 Mountain Climbers (4-count)
250m Row, damper setting= 8

Post time to comments.

Note: If you can not sprint or run 400m, you can walk the distance but no substitutions will be allowed.