CROSSFIT FREDERICK

FRIDAY 020312

Today's WOD:

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments.

Fran does it again!

THURSDAY 020212

Today's WOD:

"Fran"
21-15-9 reps for time:

Thrusters 95/65
Pull-ups

Post time to comments.

We would like to wish Danny T. and Jerm very Happy Birthdays today!

WEDNESDAY 020112

Today's WOD:

Kettlebells for time : Men's weight 50/Women's weight 35
100 long Russian Swings
100 long CrossFit Swings
100 short Russian Swings
100 short CrossFit Swings

20 minute time limit. For every minute you go over 20 minutes do 100 meter run.
Post time to comments.

Deb has no idea she is being photographed and Dave is pushing me away. Ha, ha, I love my job!

TUESDAY 013112

Today's WOD:

“Ivan the Terrible” for time:

90 seconds of Jumping rope
50 Lunges
50 Push-ups
50 Sit-ups
90 seconds of Jumping rope
40 Lunges
40 Push-ups
40 Sit-ups
90 seconds of Jumping rope
30 Lunges
30 Push-ups
30 Sit-ups
90 seconds of Jumping rope
20 Lunges
20 Push-ups
20 Sit-ups
90 seconds of Jumping rope
10 Lunges
10 Push-ups
10 Sit-ups
(Source: Scribd.com)

Post time to comments.

MONDAY 013012

Today's WOD:

"DT"

Five rounds for time of:
155 pound Deadlift x 12 reps
155 pound Hang Power Clean x 9 reps
155 pound Push Jerk x 6 reps

Post time to comments.

Rest 5 minutes then...

4 max efforts of 400 meter Run. Rest 1:1 ratio. 

Post times to comments.

We modified windshield wipers for our Members the other day in class.  Our goal is to get them up on the pull-up bar doing this movement.  There is always the next level in CrossFit. Just when you thought it was easy...

We sent an email out the other day about joining the CrossFit Frederick Team for this years Mid-Atlantic TM that is being held in our own backyard at Crumland Farms.  This is where the Rebel Race and Mud Dog Run were hosted in 2011.  CFF is signed up for the 9am wave start on Saturday the 8th of September. So far we have had an amazing response to this request.  Our team Captain this year is Matt.  Go onto ToughMudder.com and look up the CrossFit Frederick team to register.  If you have friends from out of town that want to hang with us and run, they are welcome to, just sign them up under our team. Our password is "Fran". The MORE the MERRIER!!!

 

SATURDAY 012812

Rest Day

We are closed today. Enjoy your weekend off! Prepare for Monday's WOD.

We have a few birthday's while we are closed this weekend. So, we want to wish Chris B and Paul V a HAPPY happy Birthday!!!

FRIDAY 012712

Today's WOD:

Bent Over Rows 10-8-6-4-2 reps for loads. Rest 60 seconds between sets. Increase load each set. Post loads to comments.

Then, do as many reps as possible in 2 minutes of bent over rows with the bar. Post total reps to comments.

Conor working on his vaulting abilities. 

Reminder:  We are CLOSED this Saturday, the 28th.  Have a great weekend!

THURSDAY 012612

Today's WOD:

10 rounds for time of:
15 Hand release Push-ups
30 Jumping Squats

Post time to comments. If you have a 30lb vest, wear it.

 
I ran across this surfing on YouTube for cool videos to show you guys.  This guy is doing a damn good Turkish Get-up.  I also found the title pretty funny!  Have you ever done something in your Globo gym wishing that you'd get kicked out?  If not, here are a few ideas. (this is just for entertainment, do not try these things)

How to Get Kicked out of your Globo Gym

Day 1
Bring your own music – use a boom box – and turn it up to inspiration levels and start working out. ACDC’s “Thunderstruck” should do the trick.

Day 2
Set up a circuit like one of the typical CrossFit “Workouts of the Day” and put a sign up at each station advising others that this equipment is reserved for accurate timing of your effort.

Day 3
While practicing the Olympic lifts drop a max load from overhead. This may do it right here.

Day 4
Find a twenty-inch platform and perform box jumps. Try three sets of two minutes of max jumps. Bizarrely, this one irks the shit out of most gym management.

Day 5
Take a pair of dumbbells out into the parking lot to do walking lunges. You will be accused of theft.

Day 6
Bring several powerlifting buddies to do some super heavy deadlifts. Don’t forget to grunt, scream, and use chalk!

Day 7
If the gym has support poles climb them. If not find something to climb; sling a rope over a beam or rafters, attach some climbing holds to the wall and use them. You won’t get to the climbing part if you need to attach anything. You may get stopped at the door coming in with a twenty-five foot coil of two-inch rope.

Day 8
Workout with your shirt off. If you don’t get a reaction have your girlfriend or wife take hers off.

Day 9
Walk on your hands, or do handstand push-ups or some other basic gymnastics stuff.

Day 10
If you’ve gotten this far, this one is the clincher. Record your efforts by writing them on the wall.

Post your thoughts to comments. Or suggestions.

WEDNESDAY 012512

Today's Strength WOD:

Power Cleans 3-3-3-3-3 reps for loads. Increase load each set. Rest 90 seconds between sets. Post loads to comments.

Met-Con WOD:

"Annie"
50-40-30-20-10 reps for time of:
Doubleunders
Sit-ups

Post time to comments.

Beautiful Overhead Walking Lunges. Great job girls!

TUESDAY 012412

Today's WOD:

For time: (Team of 2)
1 min. work/1 min. Rest
50 - Box Jumps (24"/20")
100 - Burpees
150 - OH walking lunge (20/12 med. Ball)
200 - 4ct. Flutter kicks
250 - Ball Slams (25#)

*partners switch each minute until reps are completed, then move on to next exercise.

Post team players names and time to comments.

Jason, how ya feeling? Which was your favorite part: "Diane" or Double-unders?