Saturday, December 10th was an awesome WOD with post-WOD celebrations. Some of the photos are in Thermal and all the others are normal. Thanks to everyone that made this fun! And thank you Anne Marie for the food and beverages!!!
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!
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!!!
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!!!
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.
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!
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)
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.”