Kristina and Amanda rock out in heels with FRAN

  • Fran in Heels: 060309

About CrossFit Frederick

  • How do I get started?
    You can start by visiting the gym. You are welcome to observe a class or participate in a class. Our goal is to provide you with a "judgement free" family oriented environment that will take your fitness to a new level. If you want a place you can workout, have fun, relieve stress and make a few new friends in the process, CrossFit Frederick is for YOU.
Email Me
My Photo

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!

Nutritional Info for Results

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)

Equipment Suppliers

Friends of CrossFit Frederick

Subscribe to this blog's feed

FAQ

1. What is CrossFit?

CrossFit is constantly varied functional movements executed at high intensity.

2. What does "WOD" mean?

The WOD is the "workout of the day".  This is our normal schedule for classes.  Each class does the same WOD for the day.  One day may be strength oriented, the next a combination day (i.e. metabolic conditioning) and the next a bodyweight day.  We are always finding new ways to challenge our Members physical capacities.  We keep track of your results from the WOD, so that you can know that you are progressing.  We also incorporate Olympic weightlifting and Kettlebell's in our daily WOD's. 

3. Do you do the same routine everyday?

NO. CrossFit Frederick does there own programming; therefore, we do not repeat "WOD's" except every couple of months.  This is one reason why our program is so effective.

4. What should my goal be for the WOD?

The goal is to execute the WOD as it is prescribed on the whiteboard.  This will take time.  We want your intensity levels to be elevated during your workout, so we will scale the weight and loads to increase your intensity.

5. How long are the classes?

Each class is one hour in length. This includes the warm-up, WOD review, proper technique review, load assignment based on each individual, performing the WOD, cleaning up, cooldown and stretching.

6.  I'd like to try CrossFit, how do I start?

You' can start by stopping in during a class to observe.  We offer a "FREE week of classes" so that anyone can try CrossFit without any obligation to join.  We recommend reviewing our "current class schedule", which will only be in effect for the remainder of October 2009.  We have a new schedule beginning November 1st at "future class schedule".  Your "free week" begins with the first time to participate in a class.  We are not your "typical commercial gym", so if you'd like to experience CrossFit, come in and see what we are all about!

7. Isn't CrossFit for elite Athlete's only?  

NO.  CrossFit is for anyone that is tired of the same boring and mundane routine that they have been doing for years, without any results.  It is also for anyone that is new to working out and is limited on "time".   

More Q & A to come soon....

TrackBack

TrackBack URL for this entry:
http://www.typepad.com/services/trackback/6a011278d9d0fb28a40111688d93d8970c

Listed below are links to weblogs that reference FAQ:

Comments

Feed You can follow this conversation by subscribing to the comment feed for this post.

Verify your Comment

Previewing your Comment

Posted by:  | 

This is only a preview. Your comment has not yet been posted.

Working...
Your comment could not be posted. Error type:
Your comment has been posted. Post another comment

The letters and numbers you entered did not match the image. Please try again.

As a final step before posting your comment, enter the letters and numbers you see in the image below. This prevents automated programs from posting comments.

Having trouble reading this image? View an alternate.

Working...

Post a comment

Inclement Weather Policy

  • 1. We will be open if Frederick County Public Schools are closed.
  • 2. We will notify you of any class cancellations or gym closure on the main page of our website.

WOD Disclaimer

  • CrossFit Frederick does not in any way assume responsibility for any individual that performs the WOD posted on our Main page without the guidance of a CrossFit Frederick Instructor. We are open 7 days a week; therefore, we will post WOD's for the 7 days. We do not recommend anyone training 7 days straight. We recommend 3 days of WOD's and 1 day of rest. Everyone's rest days are different, so be smart about how you train and take your rest day.

CrossFit Frederick Info

Our Members

  • DSCN3206
    Meet our members

February 2010

Sun Mon Tue Wed Thu Fri Sat
  1 2 3 4 5 6
7 8 9 10 11 12 13
14 15 16 17 18 19 20
21 22 23 24 25 26 27
28            

Murph event

  • DSCN4059
    On June 28,2009 CrossFit Frederick wanted to remember Lt. Michael Murphy, as this was the date of his death. Several of our members and Dave wore vests of varying weights. The guys you see all have 20lb. vest on and the women wore 12lb. vests. All had a great time!!!
Forecast Radar Cameras Photos
WeatherBug

Healthy Strong Hands Info

  • According to a study conducted over a period of 25 years, the hand grip strength of mid-life males was highly predictive of their overall health and well-being in the later years of life. Those who had good muscle strength in mid-life were found to be less likely to suffer from disabilities 25 years later.*
  • It is important to understand that having a strong and healthy hand does not cause fewer disabilities in old age. Rather, if you are leading an active, healthful lifestyle overall in your young/mid-life years, you will be less susceptible to ailments in your old age—and your hand grip strength is one way of knowing how well you’re doing on this score.
  • *Taina Rantanen et al., “Midlife Hand Grip Strength as a Predictor of Old Age Disability,” The Journal of the American Medical Assn. 281 (6): 558–560 (1999). Courtesy of Ironmind.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.”
Operation Phoenix Widget

Archives

Blog powered by TypePad