Today's WOD:
Three rounds for time.
Reverse Woodchopper x 50 reps per side (50/35)
Sit-ups x 50 reps
Knees-2-Elbows x 15 reps
Post time to comments.
Jumping Squats at 300 repetitions for time is always more fun when you have an audience. Don't you think!?!
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
« July 2011 | Main | September 2011 »
August 31, 2011
August 30, 2011
WEDNESDAY 083111
Today's WOD:
300 Jumping Squats for time.
Post time to comments. Compare to 040511.
This is Kat! She is not a new member. She just hasn't been in for class lately. We are thrilled you are back!
________________________________________
-HAPPY BIRTHDAY- JJ!
August 29, 2011
TUESDAY 083011
Today's WOD:
"Nicole"
Complete as many rounds as possible in 20 minutes of:
400 meter run
Max reps of Pull-ups
Note the number of pull-ups completed for each round. Every time your hands leave the pull-up bar counts as the end of a round.
Post rounds completed to comments. Compare to 092810.
August 28, 2011
MONDAY 082911
Today's WOD:
"Rafi"
9 rounds for time of:
Deadlift, 185lbs/135lbs x 15 reps
Burpees x 21 reps
**NOTE 45 minute time limit**
Post time to comments. Compare to 042611.
-HAPPY BIRTHDAY- Lori Beth and Ben!
August 25, 2011
FRIDAY 082611
Today's WOD:
Five efforts for time of:
250 meter Row, damper setting 4.5**
**Do 50 sit-ups (GHD or AbMat) immediately following your rowing effort.
Rest no more than 2 minutes between efforts. The sit-ups are not timed but do count towards your rest time so move your butt.
Post time for each effort to comments. Compare to 072010.
-HAPPY BIRTHDAY- Kelvin!
REMINDER: We are CLOSED this Saturday, the 27th. We are only offering an "Intro to Running Technique" workshop to our Members for $10 per person. The clinic is 10 am until 11:30 am. Members: we will be inside for this clinic. So you can not use the weather as an excuse to miss this clinic.
August 24, 2011
THURSDAY 082511
Today's WOD:
Three rounds for time of:
15 Handstand Pushups
20 Burpees
25 Stationary QM Pushups
30 Doubleunders
Post time to comments.
The people in this picture really are doing something, Squat Cleans! They just look like they are resting right now. Ha! ha!
August 23, 2011
WEDNESDAY 082411
Today's WOD:
For time:
30 Kettlebell Swings (M 50/W 35)
3 Box Jumps (M 24in/W 20in)
27 KB Swings
6 Box Jumps
24 KB Swings
9 Box Jumps
21 KB Swings
12 Box Jumps
18 KB Swings
15 Box Jumps
15 KB Swings
18 Box Jumps
12 KB Swings
21 Box Jumps
9 KB Swings
24 Box Jumps
6 KB Swings
27 Box Jumps
3 KB Swings
30 Box Jumps
Post time to comments.
The Kettlebells are here!!!
Message for our Members: If you have moved recently or changed your email address, please send me (amanda@crossfitfrederick.com) your new information. I want to make sure everyone gets our emails.
August 22, 2011
TUESDAY 082311
Today's WOD:
Complete as many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
20 Doubleunders
Post total rounds to comments. Compare to 050909.
Fun and games at CFF!!! WooHoo!
August 21, 2011
MONDAY 082211
Today's WOD:
30 Bodyweight Squat Cleans for time.
Post load and time to comments.
We would like to say HAPPY belated BIRTHDAY to Trisha!!!
August 19, 2011
SATURDAY 082011
Today's WOD:
For time:
100 sots barbell press (45/30)
75 shoulder press *seated (45/30)
*Seated on the floor with your legs straight out in front of you with your legs together.
Post time to comments. Compare to 110210.
Who doesn't love a little Virtual Shoveling?
_________________________________________
-HAPPY BIRTHDAY- Sasha!!!
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.”
