Today's WOD:
Ten rounds for average watts of:
:30 seconds of Rowing, 4.5 damper setting
20 Kettlebell swings
Post average watts to comments. Compare 081209.
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
« November 2009 | Main | January 2010 »
December 31, 2009
December 30, 2009
December 29, 2009
December 28, 2009
December 25, 2009
FRIDAY 122509
HAPPY BIRTHDAY JOHN!!!
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We would like to say Merry Christmas from our family to yours.
December 24, 2009
THURSDAY 122409
Today's WOD:
In this workout you move from each of ten (10) stations after a minute. This is a ten-minute round from which a two-minute break is allowed before repeating. The event is in a 3 round format. The stations are:
- Box Jumps, 20" (reps)
- Jumping Pull-ups (reps)
- Kettlebell swings (reps)
- Walking lunges (reps)
- Knees-to-Elbows (reps)
- Push Press (reps)
- Back Extension (reps)
- Wall Ball Shots, 10 ft. target (reps)
- Burpees (reps)
- Double-unders (reps)
The clock does not reset or stop between exercises. On call of "rotate" you must move to the next station immediately for a good score. One point is given for each repetition.
Post loads and total points to comments.
Is Dave sipping his coffee, while everyone else is doing tire flips? Must be nice!
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REMINDER: We are only offering morning classes today. The class times are: 0500, 0630, 0800, 0930, 1045 and 1200.
We are CLOSED tomorrow.
December 23, 2009
WEDNESDAY 122309
Today's WOD:
150 reps for time...
Overhead Squats (95#/65#)
Post time to comments. Scale as needed. Compare to 072709.
Just a friendly reminder that we will only have morning classes on Thursday, Christmas Eve. We are also closed on Friday, Saturday and Sunday.
Need a last minute gift? Why not get a CrossFit Frederick Gift Certificate? Contact us if you have any questions.
December 22, 2009
TUESDAY 122209
Today's WOD:
Three rounds for time of...
50 Double-unders
15 Knees-to-Elbows
50 Double-unders
5 Traverse* forward on pull-up bar
5 Traverse backward on pull-up bar
*Traverse means to move along or across. See Dave below.
Dave traversing on the pull-up bar. Now imagine him moving up and down the bar just like this...Looks like fun, right? By the way- Dave's birthday was yesterday, the 21st.
December 21, 2009
December 19, 2009
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.”
