Today's WOD:
Complete as many reps as possible in 15 minutes of :
Bodyweight Deadlifts
Post total reps to comments.
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
« June 2011 | Main | August 2011 »
July 31, 2011
July 29, 2011
SATURDAY 073011
Today's WOD:
Rest day
Who is this and what is it doing?
Food for thought:
Sport Psychology for Elite Fitness: CrossFit Cheaters Anonymous
Post thoughts to comments.
July 28, 2011
FRIDAY 072911
Today's WOD:
Six rounds for time:
400 meter Run
300 Single Jumprope
Post time to comments.
So you think you can't run when it is hot outside. You can, but you have to be hydrated. Your body needs a certain amount of water a day to perform at an optimal level. Your goal should be 1/2 your bodyweight in ounces of water a day. This number should be more for Athletes and in extremely hot/humid environments. It is also very important that you keep your electrolytes in balance. A great beverage to hydrate with is Coconut Water. Coconut Water is a natural Isotonic beverage. It also provides you with an abundance of potassium and a little bit of sodium. Click on the links below for more information.
1) 6,000 go to ER each year for exercising in heat
3) Phys Ed: Can Pickle Juice Stop Muscle Cramps?
Now I am going to speak from personal experience. The coconut water really works well with hydrating the body. The pickle juice does stop muscle cramps within minutes. I just recently tried this with Dave. He was having a horrible Charlie-horse down both legs in the Adductor muscles. I gave him one ounce of Bread & Butter pickle juice. Within one minute the cramping stopped completely. Water if very important for hydrating the body. You cannot consume a bunch of water the hour before your workout or you will puke. Hydrating the body is an on-going process. You must consume water regularly to stay at a hydrated level. You MUST also EAT regularly! Food helps replenish your electrolytes. So a quick lesson for you:
What are electrolytes?
Electrolytes are Sodium, Chloride, Potassium, Magnesium and Calcium. These help your brain communicate with the rest of your body. If your not feeding yourself correctly and drinking too much water then it is very possible for you to die of heatstroke.
What is hyponatremia?
Caused by sodium loss in blood due to under consumption of electrolytes usually due to indulgence of water. In extreme cases, this sodium free blood travels to the brain, permeates brain cells, causes brain swelling and causes death.
What is hypernatremia?
Is caused by an elevated level of sodium in the blood. While over consumption can be a driver of this condition, it is more commonly associated with dehydration, as the increased level of sodium is more often caused by a lack of water ingestion.
One more thing, beverages such as coffee, tea, and soda will assist in dehydrating your body. So stay away from these types of drinks.
July 27, 2011
THURSDAY 072811
Today's WOD:
Complete as many rounds as possible in 20 minutes of:
Shoulder Press (95/65) x 6 reps
Pull-ups x 12 reps
Push-ups x 18 reps
Post total rounds completed to comments.
July 26, 2011
WEDNESDAY 072711
Today's WOD:
"Annie"
50,40,30,20,10 reps for time of:
Double-unders
Sit-ups
Post time to comments. Compare to 051911.
July 25, 2011
TUESDAY 072611
Today's WOD:
"Manion"
Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps
Post time to comments.
July 24, 2011
July 22, 2011
July 21, 2011
FRIDAY 072211
Today's WOD:
10 rounds for time of:
20" box jumps x 15 reps
GHD sit-ups x 15 reps
Post time to comments. Previous completion date 100910.
I was surfing the web and found the PERFECT definition for the term: Rx'd. Please enjoy the writing below from Crossfit Edmonton in Alberta. I couldn't have said it better myself, so I didn't.
Rx'd - A definition:
A lot of new Crossfitters come in and ask “what does the Rx’d mean that everyone puts in their posts?” This is a very valid question and one that everyone should be thinking about. This post is to clearly define why one uses “Rx’d”.
Rx’d simply means ‘as prescribed’. It means that you do the WOD exactly as written. To an extreme sense, you do exactly as written AND in the order it was written. This one is hard at times, especially with bigger groups, but it still stands true. It also means doing the prescribed weights, if there are any, and the the proper technique of the movement especially when it comes to range of motion (ROM). Some simple examples of ROM are: chest-to-ground in the push-up, chin over bar in the pull up, and hips below parallel in the squat. As fatigue sets in these are harder to achieve and it’s expected to see some break down.
When you meet ALL of these criterion in a WOD, then you can add Rx’d in your post. Another term that comes to mind when we think of Rx’d and ROM is Virtuosity: doing the common, uncommonly well.
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.”
