CROSSFIT FREDERICK

TUESDAY 050713

TODAY'S WOD:
Complete as many rounds as possible in 20 minutes of:
5 Strict Pull-ups
10 Jumping Lunges
15 Double-unders

Post rounds completed to comments or Members Login.

Happy Birthday Dave C!!!

MONDAY 050613

TODAY'S WOD:
"Badger"
Three rounds for time:
95 pound Squat Cleans x 30 reps
30 Pullups
800 meter Run

Post time to comments or Members Login. Compare to 010512.

Happy Birthday Katie!

SATURDAY 050413

TODAY'S TEAM WOD:

WARM-UP: As a class (coach led)

1 min. jump rope

1 min. samson stretch

1 min. wall balls

1 min. bicycle situps

As a team of 2 complete for time:

RX Team-

Athlete 1: Run 1 mile with a 35# plate

Athlete 2: AMRAP

          3 Rope climbs

          6 Overhead Squats (75/55)

          9 Burpees

Athletes will switch once athlete 1 returns from the run.

**Cash out: 2 min. plank hold**

Scaled team-

Athlete 1: Run 1 mile with a 10# plate

Athlete 2: AMRAP

            6 Supine ring rows

           12 Wall squats

           18 Burpees

Athletes will switch once athlete 1 returns from the run.

**Cash out: 1 min. plank hold**

**Post the total number of rounds completed. Only completed rounds will count.

Back before the box; in the park! Do you guys recognize anyone in this photo?

Happy Birthday Serena!!!

FRIDAY 050313

TODAY'S WOD:
"Michael"
3 rounds for time of:
800 Meter Run
50 Back Extensions
50 GHD Sit-ups

Post time to comments or Members Login. Compare to 031312.

Happy Birthday Brian!!!

Did you remember for Saturday to do...
1. Sign up for TEAM WODs tomorrow (if not email or text me)
2. Sign up for the Gymnastics Clinic tomorrow (10am-12pm), $25 Members/$50 Public

THURSDAY 050213

TODAY'S WOD:
"Freddie"
For time:
15 L-pull-ups/ 1 Handstand push-up
13 L-pull-ups/ 3 Handstand push-ups
11 L-pull-ups/ 5 Handstand push-ups
9 L-pull-ups/ 7 Handstand push-ups
7 L-pull-ups/ 9 Handstand push-ups
5 L-pull-ups/ 11 Handstand push-ups
3 L-pull-ups/ 13 Handstand push-ups
1 L-pull-ups/ 15 Handstand push-ups

Post time to comments or Members Login. Compare to 041212.

REMINDER:

• Tonight we start the Olympic Lifting class at 6:45pm. There will not be a group WOD class at that time. If you plan on doing the Oly lifting then we recommend you come to the Oly lifting and then do the group WOD class afterwards.
• Team WOD this Saturday, make sure you sign up.
• Gymnastics Clinic this Saturday from 10am until 12pm. Sign up is on the front desk in the box. Cost $25 Members/$50 Public

WEDNESDAY 050113

TODAY'S WOD:
3 rounds for time:
75 Thrusters (45lbs men/30lbs women)
800 meter sprints

Post time to comments or Members Login. Compare to 041112.

Less than two weeks are remaining in the 10 week Paleo-Zone challenge. Make sure you sign up for your final measurements and pictures. DO NOT GIVE INTO TEMPTATION! You are SO CLOSED to the END of this challenge!!! Good luck everyone!

TUESDAY 043013

TODAY'S WOD:
Complete as many repetitions as possible in 20 minutes of:
5 per arm, Hand to Hand Kettlebell Swings (50/35#)
10 Box Jumps, 24"/20"
15 Hand release Push-ups

Post total reps completed to comments or Members Login.

Happy Birthday Kristen!!!

REMINDER: Tonight at 6:45 we start our Powerlifting/Strength Class. There will not be a regular WOD class at 6:45pm. Group WOD classes will be at 4:45, 5:45 and 7:45. If you would like to do both classes; then we recommend that you do the Strength class first and then stay for the Group WOD class at 7:45pm.

MONDAY 042913

TODAY'S WOD:
"Rafi"

9 rounds for time of:
Deadlift, 185lbs/135lbs x 15 reps
Burpees x 21 reps

Post time to comments or Members Login. Compare to 072712.

Happy belated Birthday to Kevin, Becca and Laura!

Happy Birthday Trisha!

SATURDAY 042713

TODAY'S HOME WOD:
For time.
Run a 15K.

Post time to comments and Members Login.

FRIDAY 042613

TODAY'S WOD:
Row 1000 meters (damper setting 2)
50 Sumo-Deadlifts (135/95)
Row 1000 meters (ds 4)
50 Sumo-Deadlifts
Row 1000 meters (ds 6)
50 Sumo-Deadlifts
Row 1000 meters (ds 8)
50 Sumo-Deadlifts
Row 1000 meters (ds 10)

Post your times for each rowing effort to comments or Members Login.

Happy early Birthdays to Joe and Margie! Happy belated Birthday Pritchard!!!

DUMP IT or NOT!

In light of the recent email Members should have recieved regarding "Not being allowed to drop weights between 8am to 5pm, Monday thru Friday", we thought  we would take a moment to address this important issue in gym ettiquette: Dropping weights.

In CrossFit, the difference between dropping a weight and holding onto a weight can be a safety issue. We understand that one can get really hurt if they are attempting a max lift load and aren't able to dump the bar.  The danger is that they may hold onto a heavy weight too long, or perhaps try to catch it and brace the fall on their legs.  Hyperextension of the shoulders, joints or back are also common injury points when heavy weights are not dumped at the appropriate times.  In any event, the dropping of weights is often necessary.  However, we need to distguish between a "necessary" dump versus an "unnecessary" one.

Believe it or not, dumping the weights is part of the technique for Olympic Lifts, the Snatch and Clean and Jerk.  You can not go to failure or a 1 rep max safely if you are trained to NOT drop when necessary.  Since we will have to forgo heavy Oly lifts between the above designated hours; we are adding an Olympic Weightlifting class next Thursday, May 2nd at 6:45pm. We will also be adding a Powerlifting and Strength class next Tuesday, April 30th at 6:45pm.  The group WOD class will not take place on those days or times for now. Look for more information regarding these classes in the Newsletter that will be in your IN-BOX in the next few days.

Now back to the subject at hand; ditching the weight when you push yourself to complete failure is necessary. However, that does not mean you need to drop the weights on every set, or purposely do it with force to create a satisfying bounce. This is UNNECESSARY. This is extremely harmful to our equipment (which isn't cheap) and creates dangerous surroundings in the gym.  You are probably not aware that dropping the weight instead of holding onto the weight during the descent, in certain exercises, can extend your time in a WOD.  Your times will improve if you can get stronger by reducing the weight, holding onto it and learning to stay tight during the entire movement.

One last point on unnecessary dumping and violent tossing of weights: Please remember that at CrossFit you need to check your ego at the door.  Ask yourself why you’re unnecessarily tossing the weights, and remember that everyone in the gym does not need to know how much weight you just lifted.  If you think you might be inadvertently alerting people of your strength by crashing weights to the floor, this is not an appropriate way to gain attention.  You’ll impress everyone more with your respectful and considerate behavior!

So here you go-RULES to follow:

PLEASE RESPECT OUR EQUIPMENT WHEN DROPPING WEIGHTS. If you really must drop, consider the following…
1. BE AWARE OF YOUR SURROUNDINGS -Communicate with those around you. If you think you need a spotter for safety purposes, let people know and discuss how it’ll work.  If you think you might have to dump the bar, let people know.  If you don’t want them in your line of sight then let them know.  Make friends.  Talk to people.
2. DO NOT DROP JUST THE BAR – Never drop an empty bar!  Also, try not to drop a bar with only the metal 2.5lb, 5lb, or 10lb plates on it.  But if you have to, then that’s ok!  We’d rather dent a plate or a bar than dent your skull.  Barbells with rubber bumper plates are designed to be dropped. Empty barbells are not, especially the lighter ones. This also applies to the kettlebells. Please be respectful of the equipment.
3. CONTROL YOUR BOUNCES - If you have to drop your bar, do it in a safe and controlled manner.  Bumper plates bounce, usually sideways, especially the lighter ones.  Never, ever drop your bar and walk away and do not look away from your bar EVER!  We would hate to see your bar smash the shins of your fellow athlete beside you, or get underfoot of someone else mid-WOD. This can easily happen, especially in a crowded gym.  You MUST keep your hands in contact with the bar as you drop and control where it goes.
4. PRACTICE SAFE AND PROPER DUMPING - When dropping the bar, the athlete should keep his/her hands on the barbell or dumbbell until it has passed the chest.  There should be no dumping or “tossing” the bar from overhead intentionally.  Take time to practice safe dump technique beforehand with a light weight.  This sounds ridiculous, but it is a necessary part of your lifting experience, and can save you from serious injury.  Do it.

Every time the coaches hear the clang of a mishandled barbell, or the thud of an unnecessarily and violently tossed dumbbell, you will find yourself with a 25 wall ball penalty. We’re doing this because we care!  Inappropriate handling of our weights weakens the integrity of our equipment, creating safety issues for our clients and causing costly damage.  In addition, the guarantee of being safe during a WOD is not just the coaches responsibility but everyone that is in class. We can not control your weights for you but you CAN. Thank you for helping keep our classes safe by using the equipment respectfully and watching your surroundings carefully. (credit for a portion of this is to be given to CrossFit Zone)