Today's WOD:
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Nice kettlebell swing Megan!
Happy New Year Everyone!!!
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.”
Recommended Sites
Friends of CrossFit Frederick
Equipment Suppliers
- Raun Precision Machine, LLc.
Custom pullup bars, dip bars, etc.... - MuscleDriver USA
« November 2011 | Main | January 2012 »
December 30, 2011
December 29, 2011
FRIDAY 123011
Today's WOD:
Run 6 miles for time.
Post time to comments.
These box jumps should come in handy for snowboarding this year. This is the 36 inch box.
We start them young at CFF! Isn't he adorable?
December 28, 2011
December 27, 2011
WEDNESDAY 122811
Today's WOD:
"Randy"
75 reps for time of 75 pound Power snatch.
Post time to comments.
The top picture is Paul and I would like to say "Ouch!". The bottom picture is the awesome McQuin Family. This was a new experience for three of them. They all did a great job. Thank you for sharing your family with us. So that none of you feel left out, you are all awesome!
December 26, 2011
TUESDAY 122711
Today's WOD:
Complete as many rounds as possible in 22 minutes of:
5 Handstand Push-ups
10 Box Jumps (24"/20")
15 Kettlebell Swings (50#/35#)
20 Doubleunders
Post total rounds completed to comments.
Leanne doing a Shoulder Press.
We'd like to wish Jeannie and Jill a Happy Birthday today!
December 25, 2011
December 23, 2011
SATURDAY 122411
We are CLOSED today. We would like to wish everyone a very Merry Christmas or a very Happy Holiday!
We will see you on Monday. Have a great weekend!
December 22, 2011
December 21, 2011
December 20, 2011
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!
May 2013
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)
