Today's WOD:
Five rounds of:
21 Cleans 135/95
15 Handstand Push-ups
Post time to comments. Compare to 092011.
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
« March 2012 | Main | May 2012 »
April 30, 2012
TUESDAY 050112
Today's WOD:
STRENGTH
Straight-Leg Deadlift
5-5-5-5-5 reps for loads.
Increase load with each set (if able)
Parallel Grip Only. No resting the bar on the floor.
Rest 1 minute between sets.
Post loads to comments.Compare to 091911.
Met-Con
Max effort 1000 meter row (damper setting 10) x 3 attempts
Rest 2 minutes between attempts.
Post best effort to comments.Compare to 120910.
What's UP?!?
We want to wish Kelsie a Happy Birthday today!
April 29, 2012
MONDAY 043012
Today's WOD:
For time:
Run 400 meters
50 Push-ups
40 Pull-ups (or 80 jumping pullups)
Run 400 meters
50 Sit-ups
30 Sumo-deadlift High Pulls, 75lbs./45lbs.
Run 400 meters
50 Wall-ball shots, 20lbs./12lbs. 10ft target
20 Shoulder Press, 75lbs./45lbs.
Run 400 meters
Post time to comments. Compare to 041210.
We want to wish Kristen D. a very Happy Birthday!
April 26, 2012
FRIDAY 042712
Today's WOD:
"J.T."
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups
Post time to comments. Compare to 101211.
"Watching a man working out properly is almost frightening; and it is enlightening to some people..." - Arthur Jones
We want to wish Laura Happy Birthday on the 28th and Colleen Happy Birthday on the 29th!
April 25, 2012
THURSDAY 042612
Today's WOD:
Complete three efforts of a 1 mile sprint for time.
Rest four minutes between each effort.
Post results to comments. Compare to 102111.
Just a quick reminder that we are closed this Saturday the 28th.
April 24, 2012
WEDNESDAY 042512
Today's WOD:
Six rounds for time:
10 Push Press (95/65)
50 Double-unders
Post time to comments. No rack allowed on the Push Press.
We want to wish Megan a very Happy Birthday today.
April 23, 2012
TUESDAY 042412
Today's WOD:
For time:
150 Med ball Cleans (20/12)
Post time to comments. Compare to 070711.
Happy Birthday Gudeman and Tyler!
April 22, 2012
April 20, 2012
April 19, 2012
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)
