Comment

Thursday 03/21

2019-03-18 07.01.27.jpg

TODAY’S WOD:

A. Deadlift 3RM. 10-minute time cap.
Compare to 05/07/15.

B. Deadlift 10 sets of 10 reps @ 50% 3RM.
Compare to 08/08/16.

Post loads to Members area.

TODAY’S STRENGTH TRAINING:

“Just Abs”

10 sets of 10 reps for time.

Crunches + Butterfly Curl Up + The Squirm + Crossed Leg Oblique Crunch + Single-leg Straight-leg Jackknives

Post time to Members area. Compare to 02/01/19.

Comment

Comment

Wednesday 03/20 Happy Birthday Debby Fair!

2019-03-18 06.05.11.jpg

TODAY’S WOD:

“White”

5 rounds for time:
15’ Rope Ascents x 3 reps
10 Toes to Bar
21 steps, Walking Lunge w/plate overhead (20kg/10kg)
400-meter run

Post time to Members area. Compare to 04/11/16.

TODAY’S STRENGTH TRAINING:

“Back and Biceps”

1) Single-arm Bent over DB Row, 5 sets of 6 reps per side
Straight Barbell Drag Curls, 5 sets of 8 reps
2-minute rests. Increase loads. Slow and controlled.

2) Straight Arm DB Pull-over, 6 sets of 6 reps
Alternating DB Curl, 6 sets of 6 reps per arm
2-minute rests. Increase loads. Slow and controlled.

3) Good Mornings, 5 sets of 5 reps, close stance
Preacher Curl, 5 sets of 8 reps per arm
2-minute rests. Increase loads. Slow and controlled.

Each group should be performed as a super-set with minimal rest between exercises but 2-minute rests between sets.

Post loads to Members area. Compare to 01/16/19.

Comment

Comment

Tuesday 03/19 Happy Birthday Michael Wade!

2019-03-18 06.04.43.jpg

TODAY’S WOD:

Shoulder Press 3RM

Post load to Members area. Compare to 01/21/19.

TODAY’S STRENGTH TRAINING:

“The Glutes #1”

10 sets of 20 reps, 90 second rests.
Single-leg, Straight Leg Deadlift w/DB (load)
Hip Thrusts (load)
Drop Lunges (load)
Weighted Hip Extensions (load)
Side Leg Raises/side, back against the wall (no load)

Post loads to Members area. Compare to 02/04/19.

Comment

Comment

Monday 03/18

We had a great time and awesome turnout for our Thorpewood ruck. Thank you to Dylan for planning the route and the Thorpewood staff for allowing use of their facility.  Check out our website,  www.torchruck.com  for upcoming events and interesting articles.

We had a great time and awesome turnout for our Thorpewood ruck. Thank you to Dylan for planning the route and the Thorpewood staff for allowing use of their facility. Check out our website, www.torchruck.com for upcoming events and interesting articles.

TODAY’S WOD:

Complete as many reps as possible in 20 minutes of:
5 Tempo Back Squats @33X2 (LTBD)
8 Box Jumps (30”/24”
3 Strict Pull-ups

Post load and total reps to Members area. Compare to 10/15/18.

TODAY’S STRENGTH TRAINING:

“Chest & Triceps”

5 sets. 3-minute rests. Strict movement with each exercise.

Bench Press x 8 reps
DB Fly on Medicine Ball x 6 reps
Strict Dips x 8 reps
Lying Tricep Extensions x 8 reps (z-bar or straight bar)

Post loads to Members area. Compare to 01/29/19.

Comment

Comment

Sunday 03/17 Happy Birthday Kim Vuong Le!

These sisters are so much fun to have in class! Thanks girls!

These sisters are so much fun to have in class! Thanks girls!

TODAY’S WOD:

For time:
200M Run
15 Power Cleans (115/80)
15 Thrusters (115/80)
200M Run
12 Power Cleans
12 Thrusters
200M Run
9 Power Cleans
9 Thrusters
200M Run
6 Power Cleans
6 Thrusters
200M Run
3 Power Cleans
3 Thrusters

Post load and total time to Members area.

Comment

Comment

Friday 03/15

Kat after yesterday’s workout. How’d that feel, Kat!?!

Kat after yesterday’s workout. How’d that feel, Kat!?!

Friendly reminder:
The CrossFit Games Open WOD 19.4 will be offered at 9:00AM on Saturday morning.
We will offer Open Gym from 7:00AM to 8:00AM and a CrossFit WOD at 8:00AM on Saturday morning.

TODAY’S WOD:

Legs and A$$ - TBD

Fun little workout with Coach Amanda in the morning classes and Coach Kelli for the 5pm class. :)

TODAY’S STRENGTH TRAINING:

Tabata Leg Raises (reps)
Rest 1 minute
Tabata V-Ups (reps)
Rest 1 minute
Tabata Crunches (reps)
Rest 1 minute
Tabata Squirms (reps)
Rest 1 minute
Tabata Good Mornings (45lb/35lb or LTBD) (reps)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Complete each exercise entirely before resting and moving onto the next exercise. Post total reps completed.

Post total reps to Members area. Compare to 10/17/18.

Comment

Comment

Thursday 03/14 Happy Birthday Rob Tuggle!

2019-03-11 18.07.17.jpg

TODAY’S WOD:

5 rounds. 1-minute at each station for total reps. 1-minute rests between rounds.

Handstand Push-ups (reps)
Wall Ball Shots (reps), 20lb/16lb
Sledge-hammer Strikes (reps), 16lb/8lb
Tire Jumps (reps) 275lbs
Decline Push-ups (reps)
Jumping Pull-ups (reps)

Post total reps to Members area. Compare to 05/07/11.

TODAY’S STRENGTH TRAINING:

“Chest #4”

1. Superset:
DB Flies on Med Ball
Single Arm DB Chest Press per arm
12,8,6,4 reps for loads.
90 second rests.

2. Superset:
DB Pull-Over on Med Ball
4 sets of 10 reps, increase loads.
Strict Dips (Stationary, no rings)
4 sets of 8 reps, add load if able.
2-minute rests.

3. Glutes and Hips:
100 per leg, lying side leg raises, back against the wall.

Post loads to Members area. Compare to 02/12/19.

Comment

Comment

Wednesday 03/13

IMG_3294.jpg

TODAY’S WOD:

“Michael”

3 rounds for time:
800-meter Run
50 Back Extensions
50 Sit-ups

Post time to Members area. Compare to 06/18/18.

TODAY’S STRENGTH TRAINING:

“Back and Shoulders”

A. 6 sets of the following for loads. 1-minute rests.
Bent Over BB Rows x 8
Standing Side Lateral Raises x 12

B. 8 sets of 15 - Banded Face Pulls – 30 seconds rests.

C. 6 sets of the following for loads. 1-minute rests.
Front Raise w/DB’s x 10
Upright Row w/BB x 12

D. 10 sets of the following, load stays the same. 30-second rests.
Bent Over Lateral Raise x 10
Single Arm BB Row x 15 per side

Post loads to Members area. Compare to 01/03/19.

Comment

Comment

Tuesday 03/12

IMG_3243.jpg

TODAY’S WOD:

Dumbbell Chest Press 10-10-8-8-6-6-4-4 reps for load.
Do 8 Strict Pull-ups immediately following each set of Chest Press.

Post loads to Members area. Compare to 07/31/18.

TODAY’S STRENGTH TRAINING:

“Arms #3”

1) 10 partner/box assist Chin-ups, very close grip
2) 4 x 21’s using Dumbbells, increase loads, 2-minute rests.
3) 5 x 8 per arm Tricep Overhead Extension, 90 second rests.
4) 5 x 6 per arm Alternating Dumbbell Curl, increase loads, 90 second rests.
5) 5 x 8 per arm Tricep Kickbacks, increase loads
6) 4 efforts of max repetitions Bench Dips

Post loads to Members area. Compare to 07/31/18.

Comment

Comment

Monday 03/11

IMG_3281.jpg

NEW EXTENDED OPEN GYM HOURS DURING THE WEEK

Monday through Friday 6AM to 12PM
Monday through Thursday 6PM to 8PM
Friday 5PM to 7PM
Saturday 7AM to 8AM
Sunday NO OPEN GYM

TODAY’S WOD:

100 Body-weight Deadlifts for time. or LTBD

Post time and loads to Members area. Compare to 11/21/14.

TODAY’S STRENGTH TRAINING:

Back Squats 10 sets of 10 reps. Increasing loads.
3-minute rests.

Post loads to Members area.

Comment

Comment

Sunday 03/10 Happy Birthday Amy Waterbury and Cristi Rice!

Join our TORCH Ruck Club of CrossFit Frederick for this 5K Ruck & Run event. The event will be located at the University of Maryland - McKeldin Mall. The event is on April 6th, 2019. Registration is located at the front desk of the gym for our “group” registration. If you are not a member of CrossFit Frederick, please click the image above to be redirected to our Facebook event for registration. Deadline to register at the gym is March 18th. We hope to see you on April 6th!!!

Join our TORCH Ruck Club of CrossFit Frederick for this 5K Ruck & Run event. The event will be located at the University of Maryland - McKeldin Mall. The event is on April 6th, 2019. Registration is located at the front desk of the gym for our “group” registration. If you are not a member of CrossFit Frederick, please click the image above to be redirected to our Facebook event for registration. Deadline to register at the gym is March 18th. We hope to see you on April 6th!!!

TODAY’S WOD:

Complete as many reps as possible in 20 minutes of:
6 Slam ball Get-ups (50/25)
9 Slam ball Over the Shoulder
12 Ball slams
25 Double-unders

Post total reps to Members area.

Comment

Comment

Saturday 03/09 Happy Birthday Maggie Kemp!

USPA logo.png

REST DAY - GYM CLOSED

We are hosting the 5th Annual Mid-Atlantic Classic all day, starting at 8:00 am until 6:00 pm. Spectators are welcome for a $10 fee.

Some chairs will be available. Beverages are available but not snacks. Please plan accordingly.

We’ll see you tomorrow!

Comment

Comment

Friday 03/08

IMG_3251.jpg

Reminder: The gym is CLOSED tomorrow, Saturday, March 9th, for the 5th Annual Mid-Atlantic. Spectators are welcome for $10 each. The event is from 8:00 am until 6:00 pm.

TODAY’S WOD:

“Deck of Cards” - Core-centric

*Take a deck of cards, shuffle them, set the clock, draw one card at a time, and complete the entire deck for time.

Face Cards: 10-counts
Ace Cards: 11-count
Numbered Cards: Face value
Hearts: Burpees
Diamonds: Mountain Climbers (4ct.)
Spades: Flutterkicks (4ct.)
Clubs: Sit-ups
Joker: 100 Synchronized Jumping Jacks

Post time to Members area. Compare to 07/03/18

TODAY’S STRENGTH TRAINING:

Mobility for the Posterior Chain (Back, Hamstrings, Calves)

Comment

Comment

Thursday 03/07

IMG_3241.jpg

Friendly reminder - the gym is CLOSED this Saturday, March 9th for the 5th Annual Mid-Atlantic Classic, a USPA-East event. Spectators are welcome for $10.

TODAY’S WOD:

“Brenton”

5 rounds for time:
100ft. Bear Crawl
100ft. Standing Broad Jump
3 Burpees after every 5 Broad Jumps
Have a 20lb. vest, wear it.

Post time to Members area. Compare to 12/04/18.

TODAY’S STRENGTH TRAINING:

“Shoulders and Arms”

1) Seated Arnold Press x 8
Seated DB Hammer Curls x 10
Seated DB Tricep Extension, single DB x 12
5 sets. Increasing loads. 2-minute rests.

2) Rainbow Press x 6
Drag Curls x 8
Close Grip Tricep Press x 8, on medicine ball
3 sets. Increasing loads. 2-minute rests.

3) DB Upright Row x 5
DB Side Lateral Raise x 5
DB Bent Over Lateral Raise x 5
8 sets. Loads stay the same. 30 second rests.

Post loads to Members area. Compare to 12/04/18.


Comment

Comment

Wednesday 03/06 Happy Birthday Mack Crawford and Fernando Arias!

IMG_3239.jpg

TODAY’S WOD:

Ninety (90) seconds at each station with a 1-minute break between sets. 4 total rounds.

Handstand Push-ups, reps
Double Kettlebell Deadlift (LTBD), reps
Strict Chin-ups, reps
Medicine Ball Cleans, reps

Record total reps and loads. to Members area. Load stays the same. Compare to 09/15/17.

TODAY’S STRENGTH TRAINING:

Deck of Cards – Abdominals for time.

Face Cards: 10-count
Ace Cards: 11-count
Numbered Cards: Face value
Hearts: Squirms
Diamonds: V-ups
Spades: Flutter kicks, 4ct.
Clubs: Russian twist with plate
Joker:
1st – Plank hold for 2 minutes
2nd – 400-meter Walk with Plate Overhead (complete in 10-meter increments)

Post time to Members area. Compare to 02/16/18.

Comment

Comment

Tuesday 03/05

2019-03-01 21.57.52.jpg

TODAY’S WOD:

“Bear Complex”

7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
*5 total rounds, rest 3 minutes between rounds.

Guidelines:
1) No resting the bar on the ground during your 7 sets. Hold onto it.
2) Athlete may rest it on their body.
3) Resting/pausing/stopping the barbell on the ground will terminate that round.
4) No combining movements.
5) Athlete must complete each exercise in its entirety before immediately moving onto the next exercise.
6) Athlete may ONLY combine the last two exercises in the sequence (Back Squat + Push Press = Back Rack Thruster)
7) Increase loads.

Post loads to Members area. Compare to 12/13/18.

TODAY’S STRENGTH TRAINING:

Chest & Back #1

1) Superset:
Floor Chest Press
10,8,8,6,4 reps for loads.
Wide-Grip Pull-ups (to the back) 5 sets of 10
2) Superset:
Dumbbell Chest Press on Med Ball
10,8,8,6,4 reps for loads.
Close-Grip Chin-ups 5 sets of 10 reps
*Little to no rest between exercises. Rest 2 minutes between each superset.

Post loads and reps for pull-ups/chin-ups to Members area. Compare to 09/11/18.

Comment

Comment

Monday 03/04

TORCH Ruck Club PT Ruck, March 3rd, 2019.

TORCH Ruck Club PT Ruck, March 3rd, 2019.

Did you miss yesterday’s first PT Ruck event for the TORCH Ruck Club of CrossFit Frederick? No worries, we have events planned out for the next couple of months. Our next event is offsite at ThorpeWood on March 17th and after that, we have our PT Ruck event in-house on March 31st. Check us out on Facebook.

TODAY’S W.O.D:

A. AMRAP in 6 minutes of:
5 Hang Dumbbell Clusters (LTBD)
10 Star Jumps
Rest 1 minute, then...

AMRAP in 6 minutes of:
20 Double Unders
10 Air Squats
Rest 1 minute, then...

AMRAP in 6 minutes of:
5 Dumbbell Man Makers (LTBD)
10 Box Jumps (24'/20')
Rest 1 minute, then...

AMRAP in 6 minutes of:
5 Toes to Bar
10 Push-ups

Post total reps to Members area. Compare to 06/20/17. “AMRAP” = as many reps as possible.

TODAY’S STRENGTH TRAINING:

“Legs and Glutes #2”
1) Back Squats x 3 bottom quarter + 3 full range for loads and range of motion. Slow and controlled. 5 sets. 3-minute rests.
2) 10 sets of 10 reps:
Cossack Squats w/load (LTBD)
Hip Thrusts w/load (LTBD)
Reverse Hyperextensions, no load

Post loads to Members area. Compare to 01/18/19.

Comment

Comment

Sunday 03/03 Happy Birthday Jay VanGilder!

TODAY’S WOD:

“Megan”

21-15-9 reps for time:
Burpees
Kettlebell Swings (50lb/35lb)
Double-unders

Post time to Members area. Compare to 01/07/19.

TORCH Ruck Club PT Event @ 10:30AM

Ruck of Cards #1

Standard Deck of Cards
Numbered cards = # of reps
Face cards = 10 reps
Aces = 11 reps

Hearts: Ruck Push-ups
Clubs: 4-count flutter kicks with OH ruck hold
Diamonds: Ruck Squats
Spades: Ruck curls
Jokers: 800m Ruck

How it works: This will be done as a group. Cards are drawn one by one and the corresponding exercises performed. After all team members have completed the reps, we draw the next card. All exercises, as prescribed, will be performed with a ruck, however we are able to scale the exercises to fit ability and limitations, so everyone can participate. Note that we can also scale up, for instance, substituting sand bag curls or squats if your ruck is too light.

Scale examples: knee pushups, squats without a ruck, etc.

PLEASE NOTE: Due to the potential for adverse weather, we will be doing the bulk of this workout indoors. We will venture outside for the 800m rucks. Please dress accordingly. Don't forget to bring your weighted ruck and water.

Check out TORCH Ruck on Facebook. #TORCHRuckC2F2 @TORCHRuckC2F2 @TORCHRUCKBLUELINESTRONG

Comment

Comment

Saturday 03/02

Overhead Carry. Model: Sai P.

Overhead Carry. Model: Sai P.

8:00AM - TODAY’S WOD:

Complete as many rounds/reps as possible in 30 minutes:
400-meter Run
10 Burpees
20 Abmat Sit-ups
10 Pull-ups
20 Plank up/downs (elbows to hands)
10 Air Squats
20 Mountain Climbers

Post total rounds/reps to Members area.

9:00AM – Open WOD 19.2

This class is for registered competitors in the CrossFit Games. Please attend the 8:00AM class if you are not registered for the CrossFit Open. Thank you for your assistance.

Comment