Dieting for the Weekend


Anyone who has endeavored to lose weight knows it is a daily struggle.  That struggle becomes infinitely harder on the weekends when we are away from our routines and schedules and tempted with outings.  This is why all diets must start on a Monday right?  What you may not realize is when you indulge and have a “bad day” you could be setting yourself up for failure even if you are perfect the rest of the week.  

This chart shows in very simplified terms how indulging just two days in the week will set you up to exceed your caloric needs for the week and offset all the hard work you put in the other 5 days.  How unfair is that!?!?


Recognizing the harm a cheat day or days can have on your results is only half the battle.  Here are some tips on curbing those weekend indulgences and staying on track.  

Stop over-restricting Monday-Friday.  When you over restrict all week, it makes 5:00 on Friday feel like a finish line.  “Ok I made it to Friday following my plan, now I get to reward myself”.  Instead, let yourself have healthy portions of foods you like all week.  If you are planning your week to treat yourself on the weekend, this is not a sustainable life change.  Your diet should be manageable throughout the entire week.  If it is not, it may be time to rethink your plan.

Start the weekend off right with a healthy breakfast high in protein and soluble fiber, like eggs and beans. It’s a smart move because it helps to curb appetite and reduce the number of ‘cheat’ meals you can consume.  Next, try to drink caffeine and citrus juice with each meal. They help to encourage gastric emptying, while also keeping your energy high.


A lot of the failures associated with weekend dieting comes from not planning ahead.  Even if you are not meal prepping for the whole weekend, knowing the activities you have planned and taking a few extra minutes to prepare can make or break your diet.  For example:

- Are you going to watch a baseball game? Portion out a bag of nuts.

- Going to the lake? Cut up some watermelon!

- Watching a movie? Make sure you have some unbuttered popcorn in the cupboard.

Trust me, I used to laugh when I heard stuff like that too.  It is not as hard (or weird) as it sounds.  It takes just a bit of time and thought, but it can do wonders to keep your progress on track so you’re not derailed by the weekend.

Your mental mindset also plays a vital role in letting the weekend get away from you.  Try to get out of the mindset of “rewarding” a hard working week with food or “punishing” a bad weekend with extra weekday workouts.  Instead, after a week of strong dedication, reward yourself with a manicure, a massage, guilt free Netflix watching.  These options still give you a feeling of accomplishment with a lot less calories.  When you view exercise as a negative or punishment you are a lot less motivated to go and work hard,  Instead, focus on the gains you are making or set goals to strive for that make you proud, not just happy it’s over.

I’m going to keep this short because it’s pretty straightforward: Alcohol is a diet killer. It’s not just the calories in the booze itself, it’s also the subsequent food cravings and the effect it has on our capacity to make rational decisions. If you want to minimize the diet damage, try choosing a less calorific drink  to stick to all night and keep drinking water throughout.

Alcohol is loaded with sugar and calories, and it’s astonishingly easy to pile on weight just from booze alone. Being aware of your intake and making smarter choices puts you back in control.


Finally, try to squeeze in some exercise. The reason you can workout during the week is because it’s part of your routine.  Whether you’re an early bird exerciser or you dutifully hit the gym on your way home from work, it’s your routine.  It’s scheduled and you know it’s going to happen. Weekends, however, are so much less predictable!  You might not get your full hour routine on on a weekend.  But this is my advice: find a way to squeeze in a workout.  Even just 10 minutes of exercise can make a big difference.  

If you just can not find the motivation or time to hit the box then incorporate something active into your weekend in a fun way.  Go kayaking, join Torch Ruck Club on an adventure, go dancing, hit an amusement park where there is countless walking around.  Just getting your body moving and staying active will release those endorphins and keep you on track and motivated.  Plus you may just find that Monday WOD leaves you a little less sore. 


With all that being said, remember to not let one mistake or one instance dictate your future behavior. There will be times or events where you chose to or allow yourself to indulge/splurge with some less than healthy options. If you have a weak moment, make up for it by not repeating it. Make a policy of never two in a row, meaning you allow yourself to have your cheat meal or that drink, but know that your next meal is back on plan. Many people lose track and focus when they slip and they allow that to completely derail their progress. Diets don’t have to start on a Monday, and if you mess up the best thing to do is get right back to it.

Remember, you should be planning to eat healthy every day, not just weekdays. Weekends are just as important as every other day of the week. Be aware of this, and make sure that you are acting accordingly. Otherwise, you may be left spinning your wheels and not getting the results you want.  Interested in more tips and ways to lose weight? Check out the latest food challenge.  Contact Amanda or check the website for more details. 

- Rachel




31 Heroes

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On August 6, 2011, U.S. Army Rangers were on a mission to kill or capture a high value target in the Tangi Valley of Afghanistan, about 40 miles southwest of Kabul.  During the pre-dawn raid, several Taliban fighters were killed or captured, however other groups of fighters were seen massing for a possible counterattack on the Rangers.  An immediate reaction force of 30 service members, many of whom were U.S. Navy SEALs, and one military working dog, flew out to assist the Rangers in a CH-47D Chinook helicopter, call sign Extortion One-Seven.

As the Chinook approached the landing zone, a previously undetected RPG team emerged from a building and fired two rocket propelled grenades at the helicopter, one of which struck the tail rotor, downing the helicopter and killing all on board.

In the wake of this tragedy, a fundraising WOD was created in 2011 to help support the 30 families who lost loved ones that day.  This eventually became the 31 Heroes Project and has since become an annual event, raising over $1.5 million for our nation’s veterans and their medical needs after returning from combat.

On Sunday, August 4, 2019, at 9AM, CrossFit Frederick will once again honor these warriors and support this worthy cause by hosting the 31 Heroes WOD.  Only the 9AM class will be held that day and a potluck party/BYOB will immediately follow the WOD.  Please sign up for a dish to share at

Note that CFF is closed Saturday, August 3rd for a powerlifting competition.

The Workout:

31 Minute AMRAP

8 Thrusters (155#/105#)

6 Rope Climbs

11 Box Jumps (30”/24”)

This is a team WOD.  While Partner 1 works, Partner 2 runs 400m with a sandbag (45#/25#).   When Partner 2 returns from the run they pick up where Partner 1 left off and Partner 1 runs with the sandbag.

This is a challenging WOD and scaling is available if you are not ready for Rx.

You don’t need to register to attend CFF’s 31 Heroes WOD, but if you would like to donate you can register here.!/donation/checkout The link will take you to options where you can fundraise for the 31 Heroes Project or just order a shirt.

We hope you will come out and honor these brave warriors on August 4th at 9AM.





Secrets of the Siesta

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I have taken two types of naps.  One I wake up feeling refreshed, no sense of how long I was asleep and ready to conquer the day.  The other I feel like I was run over by a train and more tired than before I went to sleep.  As someone who works night shift work, naps and odd sleep schedules are part of my life, but what is the right way to nap and what benefits if any do naps offer?  Napping is often associated with leisure, or even laziness, but all research actually shows the opposite may be the case if we can break the stigma that napping is only for children, the sick, and the elderly, then we may all be able to reap the benefits.

 Boost Alertness And Productivity

The main advantage for power napping is that it promotes alertness, which increases productivity and even improves reaction time in all activities. A nap as short as six minutes long can also reduce fatigue and even assist in one’s overall ability in learning. NASA has even begun using power naps during their regular work days. A study at NASA on sleepy military pilots and astronauts found that a 40-minute nap improved performance by 34% and alertness 100%

 Improve Memory and Creativity

 The hippocampus is the region of the brain that is associated primarily with memory. It plays a major role in the consolidation of information from short-term memory to long-term memory. It is known that memory content, specifically information that was previously flagged as being of high importance, is itemized and given priority during memory consolidation while one is asleep.  It has been proven that one can retain those memory-boosting benefits even with very short sleep. Since the brain is never resting, even during these power naps, the brain’s hippocampus is consolidating all memories.

 Reduce Stress/Improve Health

Sleep deprivation, caused by excess amount of cortisol, can cause a number of harmful effects on the body.  Cortisol, known as the stress hormone, helps us deal with fight or flight responses. But excess cortisol increases glucose intolerance and abdominal fat, weakens the muscular and immune systems, stymies memory and learning, and decreases levels of growth hormone and testosterone in our bodies. These deleterious effects can lead to diabetes and heart disease.

Specifically, staying awake all night can cause hormonal damage that is not corrected until sleep time is regained. Sleep deprivation is dangerous to both your mental and physical health and can dramatically lower your quality of life. However, it is not required to sleep for a whole night to pay one’s sleep debt. Even a short nap can help to alleviate most of the negative short-term side effects of lack of sleep such as irritability, lack of coordination and sleepiness.

When you sleep, you release growth hormone, the antidote to cortisol which which boosts your immune system, primes your sexual function, reduces stress and anxiety, and aids in muscle repair and weight loss. Napping gives your brain a chance to rest and your body a chance to heal.  A study done with Greeks found that those that took a 30 minute nap at least three times a week had 37% less risk of dying from a heart-related condition. Among working men their risk of death was reduced 64%

Fight the Effects of Sleep Apnea
Obstructive Sleep Apnea can be extremely dangerous and is most often a sign of other more serious health conditions, like heart disease and stroke. It often causes serious fatigue and only occurs whenever the individual slips into deep sleep. Power naps solve both of those problems as it restores wakefulness, reduces fatigue and ends before deep sleep occurs. It is recommended that those suffering from Obstructive Sleep Apnea take power naps often to ease the symptoms.


What is the magic time frame for naps?

The length of your nap and the type of sleep you get help determine the brain-boosting benefits. The 20-minute power nap is good for alertness and motor learning skills like typing and playing the piano.  Since the purpose of a power nap is to wake up before the brain enters a deeper sleep, try to limit it or you will wake up even more tired than before.

Research shows longer naps can have some medical benefits, but they also have a negative impact.  Naps can leave people with sleep inertia, especially when they last more than 30 minutes. Sleep inertia is defined as the feeling of grogginess and disorientation that can come with awakening from a deep sleep. While this state usually only lasts for a few minutes to a half-hour, it can be detrimental to those who must perform immediately after waking from a napping period. Post-nap impairment and disorientation is more severe, and can last longer, in people who are sleep deprived or nap for longer periods.

Napping can also have a negative effect on other sleeping periods. A long nap or a nap taken too late in the day may adversely affect the length and quality of nighttime sleep. If you have trouble sleeping at night, a nap will only amplify problems.

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Caffeine vs Sleep…. Why choose?

When you're fighting to stay awake, strong coffee or a nap can pep you up long enough to make it through your workday or safely get you through a long drive. A pair of studies suggests that combining the two just might give you a bigger boost than either can provide alone.

In 1997, researchers exposed three groups of people to a driving simulator. One group consumed 200 mg of caffeine before the experiment, while another group consumed the same amount of caffeine before also taking a 15-minute nap. A third group had neither caffeine nor a nap. While the caffeine group experienced 9 percent fewer driving-related incidents than the placebo group, the nap plus caffeine group experienced 34 percent fewer incidents than the placebo group.

To understand why this combination works, it's helpful to understand how both sleep and caffeine affect the body. When you're awake, a chemical called adenosine accumulates in the brain. This chemical not only slows down the nerve cells in your brain but also signals your body to go to sleep. As you sleep, your brain naturally clears the adenosine, allowing you to wake up alert and refreshed.

Caffeine has a similar effect on the brain.  It binds to the adenosine receptors, helping to clear away sleep-inducing chemicals. The caffeine also speeds up nerve cell activity, which boosts blood sugar levels and heart rate, so you're primed and ready for action. If you drink coffee right before napping, you'll have time for about 20 minutes of shut-eye, as that's about how long the caffeine takes to bind with receptors in your brain and begin to work its magic.

In a 2006 study, researchers at the Sleep Medicine and Research Center affiliated with St. John's Mercy Medical Center and St. Luke's Hospital in suburban St. Louis, MO, looked at the effectiveness of taking naps and consuming caffeine to cope with sleepiness during the night shift. They found that both naps and caffeine improved alertness and performance among night shift workers and that the combination of naps and caffeine had the most beneficial effect.

Are we behind the times?

In China workers often take a break after lunch and put their heads on their desks for an hour-long nap. It’s considered a Constitutional right. In Italy, businesses shut down, and public venues like museums and churches lock their doors so their employees can go home for a leisurely lunch and a snooze. In Spain, siesta is deeply ingrained, as businesses often close for hours to accommodate the mid-day rest. While the siesta can span two hours, only a fraction of the time is actually spent napping; first, there’s lunch with family and friends, then a rest. Because of the mid-day break, people often work later into the evening.

According to research from the National Sleep Foundation, nearly half of Americans say that insufficient sleep affects their daily activities.  The implications extend beyond health. Lack of sleep costs U.S. companies a staggering $63 billion in lost productivity, according to a September 2011 study from the Journal of Sleep.  In the U.S., napping isn’t quite a cultural tradition, at least not yet. However, we are gradually moving closer to that.  More and more companies are starting to look at the research and provide places for their employees to nap or rest in an effort to promote a healthier, more productive workplace.  Businesses such as Google, Ben & Jerry’s and Uber Headquarters are just a few that have designated pods or rest lounge areas where their employees can rejuvenate. 

Here’s hoping this trend continues and health and happiness become a priority in an effort to result in more productive and effective citizens.

Happy Napping!

- Rachel




The Female Athlete

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In a world where women are striving for equality in all aspects, it is important to make note of what makes us different.  These differences are not always a negative and in some cases give our sex an advantage.  In this blog we will explore how our bodies react differently and are built differently than men and what that means in terms of working out, injury and nutrition.

Due to higher estrogen levels, women have more body fat than men. The leanest female athletes, such as top marathon runners, have body fat of approximately 8 percent, compared with 4 percent for their male counterparts. In addition, women's bodies are less muscular, but their joints are more flexible, which gives them greater range of motion -- an advantage in sports such as gymnastics. The wider female pelvis also affects the alignment and movement of the extremities. Men have higher levels of testosterone, which gives them a performance advantage in other ways. 

Estrogen is not a negative however.  Your muscles have estrogen receptors, and, in fact, there’s good reason to believe that estrogen plays a major role in the beneficial adaptations that occur with aerobic training.  When compared to sedentary men, endurance-trained men have 3-5x as many estrogen receptors in the muscles (suggesting they become more sensitive to the effects of estrogen), and it’s been found that, at least in mice, estrogen receptors on mitochondria increase the rate of glucose uptake into the muscle when activated.

Testosterone enables men to develop larger skeletal muscles as well as larger hearts. Men also have a larger proportion of Type 2 muscle fibers, which generate power, strength and speed. Testosterone also increases the production of red blood cells, which absorb oxygen, giving men an even greater aerobic advantage, reports "New York Times" writer Gina Kolata, in an interview with Dr. Mark Tarnopolsky, an exercise researcher at McMaster University in Ontario.

Women tend to have a greater proportion of Type 1 fibers (roughly 27-35% greater Type 1 fiber area relative to total fiber area) and greater capillary density.  Those are two major factors.  More Type 1 fibers and greater capillary density mean better tissue perfusion (ability to get more blood to the muscle to provide oxygen and clear metabolites) and greater capacity for glucose and fatty acid oxidation (because Type 1 fibers are the ones with more mitochondria and aerobic enzymes).  Insulin resistance and type 2 diabetes are negatively correlated with Type 1 fiber percentage and capillary density in both lean and obese people.

Conversely, men have a higher glycolytic capacity than women.  That means that they can burn through more glucose in the absence of oxygen, which lends itself to better performance for short-intense bursts of effort, but which also means more lactate accumulation and longer recovery times after all-out efforts.  This is related to both the higher percentage of Type II fibers, and also higher levels of glycolytic enzymes.


Though women tend to have more fat, there are differences in where that fat is stored, and also the characteristics of that fat.  For starters, men tend to have more visceral fat (fat stored around the organs in the abdominal cavity), and women tend to have more peripheral subcutaneous fat (fat stored between the muscles and the skin).  This gives rise to the “apple” and “pear” shaped, or android and gynoid fat distribution patterns.

Due to some of the skeletal formation differences mentioned earlier, women are more prone to injuring joints such as the shoulders and knees. Weaker shoulder muscles and looser supporting tissues mean the joint is less stable than in men, reports writer Michael Lasalandra, in an interview with Beth Israel Deaconess Medical Center sports medicine physician Bridget Quinn. Also, the injury rate to the anterior cruciate ligament, or ACL, a major knee ligament, is significantly higher in female than in male athletes. By proper training and strengthening of supporting muscles, women can prevent such injuries.


Women have increased incidence of patellofamoral disorders, stress fractures and ACL injuries.  In fact the risk of injury is 2-10 times greater than males especially with pivoting sports.  ACL injury is more common due to land ion biomechanics and neuromuscular control differences.  Females land with their knees in more extension and vaigus due to hip internal rotation.  This picture gives a good idea of the pressure placed on the female’s lower extremities and the suceptiblility to injury.  Conditioning and strength play a big role, but females in general have smaller ACL size and smaller notches.  Another factor is a women’s cyclical hormone levels, placing them at a greater risk for injury during the first half of the menstrual cycle.  

Perhaps one of the most important conditions that differentiate male and female athletes s susceptibility to the Female Athlete Triad, or “the triad.” The triad consists of three main symptoms including low energy availability, menstrual dysfunction and decreased bone mineral density. This was more common when skinny was in and women were afraid to put on muscle, afraid they would look to masculine or get “thick”.  Strong is beautiful and in some ways our culture is starting to recognize this more and more.  By regulating your caloric intake and making sure your hormones are still in healthy balance, even athletes that push to the point of no longer having a regular period can avoid the triad.

Just to reiterate, gender differences related to acute performance aren’t that huge, and are less a function of gender per se, and more a function of body composition.   Of the differences that do exist, the largest contributing factors are fiber type differences and sex hormone differences.  In essence, they set women up to be more metabolically suited to just about everything.  

They clear VLDL and triglycerides better, have better insulin sensitivity, have a more favorable fat distribution, and burn a greater proportion of fat at any given exercise intensity, making them less fatigueable.  The only place where men have the edge is in glycolytic capacity and explosive (but not maximal strength) performance (both related to Type II fiber proportion).


So what do we do with all that?

For starters, ladies, do not be afraid of carbs.  Not only are they delicious and awesome, but you have better insulin sensitivity, and the more of them you eat, the more of them you burn.

Second, you do not have a harder time losing weight because you’re a woman.  Yes, you’ll probably have to eat fewer calories than a man who weighs the same amount you do, but the primary factors in determining your calorie needs are body size, body composition, and activity level, with gender playing little to no role.  If you’re more jacked and/or more active than a guy who weighs the same as you, then you can eat more than him.  If not, you can’t.

Finally, as far as training goes, odds are pretty good that you can do more work and benefit from more work than a guy can.  Your muscles are inherently more glycogen-sparing and fatigue-resistant.  You can probably do more reps with a given percentage of your 1rm before fatigue sets in, and do more total work (relative to 1rm) before you hit a wall due to higher proportion of Type 1 muscle fibers, greater proportion of fat being burned instead of glycogen, and lower glycolytic capacity.

Rock on ladies!  




Don't Weight to Get a Dog


Anyone who comes to CrossFit Frederick more than once has met Zeus.  There is no question that Zeus has a pretty sweet life and enjoys coming to the box to get attention, but I think it is just as enjoyable for many of us at the box when he is there.  While he is not our dog, he holds a special place in many of our hearts.  Zeus provides comedy, distraction and comfort while we work out.  When stretching at the end of the WOD and Zeus picks you to paw at and get attention over others begging for him to come to them, you feel special.  The benefits of dog ownership have been studied countlessly, but in regards to our health both physically and mentally the evidence is overwhelmingly positive. 

A Harvard Health Publication reported a one year study that found walking an overweight dog helped both the animals and their owners lose weight.  Researchers found that the dogs provided support in ways similar to a human exercise buddy, but with greater consistency and less negative influence.  Public housing residents who walk therapy dogs for up to 20 minutes five days a week lost an average of 14.4 pounds in a year, with no changes to their diets.  Another study found that people walked 30 minutes more per week than they did before they had a dog.  

Recently with rucking, my dog Skunk gets so excited when we do anything with the gear, get out our boots or even say the word, that we find ourselves taking him out even when we had no intention of rucking that day.  HIs enjoyment and excitement while walking pushes us to go further, dig deeper and enjoy the rucks that much more.  

More than weight loss and increased exercise, dogs offer benefits in other areas of your health that may surprise you.  Service dogs are trained to respond to their owners needs and alert them before seizures, diabetic emergencies, and more.  However, even dogs that are not specially trained have been known to sense things about their human companions and also provide medical benefit to being around.  If you’re over 65 and own a pet, odds are you seek medical help about 30 percent less often than people who don’t have a pet. A study in the Journal of Personality and Social Psychology established that animal-owning seniors on Medicare “reported fewer doctor contacts over the 1-year period than respondents who did not own pets.” And while cats, birds, and other animals were helpful, “Owners of dogs, in particular, were buffered from the impact of stressful life events on physician utilization.”  Alzheimer’s patients are soothed by dogs, whose companionship also seems to mitigate emotional flare-ups and aggression. 


Dogs are not only beneficial for the adults in the family.  Besides the sheer joy a dog can offer a child, there are other benefits for the little people in the family as well.  Not only do children who grow up with pets have less risk of allergies and asthma, many also learn responsibility, compassion, and empathy from having a dog or cat.  Unlike parents or teachers, pets are never critical and don’t give orders. They are always loving and their mere presence at home can help provide a sense of security in children. Having an ever-present pet can help ease separation anxiety in children when mom and dad aren’t around. Having the love and companionship of a pet can make a child feel important and help them develop a positive self-image.  Kids who are emotionally attached to their pets are better able to build relationships with other people.  Studies have also shown that pets can help calm hyperactive or overly aggressive kids. Of course, both the animal and the child need to be trained to behave appropriately with each other.

Children and adults alike can benefit from playing with pets, which can provide a source of calmness and relaxation, as well as a source of stimulation for the brain and body. Playing with a pet can even be a doorway to learning for a child. It can stimulate a child’s imagination and curiosity. The rewards of training a dog to perform a new trick, for example, can teach kids the importance of perseverance.  Spending just a few minutes with a pet can lower anxiety and blood pressure, and increase levels of serotonin and dopamine, two neurochemicals that play big roles in calm and wellbeing. People performing stressful tasks do better when there’s a dog around, too, and studies show dogs ease tension both at the office and between married couples.  There are actually universities that bring in dogs for students to interact with between exams to lower stress and improve performance.

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Another benefit of adding a pup into your life is your sense of safety or well being.   Dogs can be an effective home security system. Studies show that barking dogs deter burglars. Just knowing that you’ve got a dog who can use its keen sense of hearing to detect anyone prowling around can help increase your sense of security, which is good for both your mental and physical health.  If you want to go for a late night walk/run having a dog by your side may deter unwanted attention or possibly prevent a crime.  Even the smallest dogs can bark, bite and have a good sense of other people’s intentions or demeanors.  

Not in a place where you can own a dog yourself? No problem.  Many shelters are looking for volunteers to take the dogs currently looking for homes out on walks. This socializes the dog, and prevents anxiety and/or other destructive behaviors.  This may be a good option if you seek some canine companionship, but are not in a situation that allows you to have your own.  





Schedule Change - June 24th

CrossFit Frederick is excited to announce the restructuring of our EARLY morning classes beginning Monday, June 24th, 2019.

We are replacing our 6AM CrossFit Class with our NEW PowerClass, a high intensity, 30-minute class geared towards our experienced Members. The gym will close at 7AM and reopen at 9AM for our late morning classes. The evening and weekend schedule remains unchanged. Following are the adjustments to be made:

  • 5AM to 6:30AM: Open Gym

  • 5AM to 6AM: CrossFit Class

  • 6AM to 6:30AM: Power CrossFit**- for experienced members only. Doors will be locked at 7AM: The gym closes, and doors will be locked.

  • 9AM to 12:30PM: Open Gym

  • 9AM: CrossFit Class

  • 10AM: Strength Training

  • 11:30AM: CrossFit Class


  • Begins at 6AM sharp. Please arrive early.

  • 30-minute class

  • WODs will always be TBA (to be announced)

  • No warm-up – Members are welcome to arrive early to warm-up on their own time.

  • Members must clean up and exit the gym in a timely fashion.

  • CrossFit Frederick doors will be locked at 7AM.

Attendance Requirements:

  • NO Beginners

  • Member of CrossFit Frederick for 6-months or more.

  • Familiarity of most CrossFit movements.

  • Strong knowledge of personal max weights/reps and abilities.

  • Capable of working out with limited to no coaching.

If you have any questions, feel free to ask Coach Amanda.




"Record Your Scores" Summer Give-Away

Record Your Scores in the CrossFit Frederick Members Area for “Today’s WOD” or “Today’s Strength Training” and your name will automatically be entered into a random drawing for a FREE case of FitAid.


  • Must be a Member of CrossFit Frederick to participate.

  • Member must submit scores in the CrossFit Frederick Members Area.

  • Member must attend “Today’s WOD “ and/or “Today’s Strength Training” at CrossFit Frederick for the entry to be valid.

  • NO limit to how many times your name may be entered.

  • NO offsite workout submissions.

  • CrossFit Frederick is not responsible for any Members score submissions into the Members area.

  • Give-away will be for 2-months.

  • Submissions from July 1st, 2019 to July 31st, 2019, will be entered for the drawing on August 3rd, 2019.

  • Submissions from August 1st, 2019 to August 31st, 2019, will be entered for the drawing on September 7th, 2019.

  • Winning Member will be notified via email.

  • Winning Member will receive 1-case of FitAid recovery beverage from CrossFit Frederick.

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Directions to Access the Members Area of CrossFit Frederick

  • Go to the Members Area.

  • Select “forgot password”.

  • Enter your email address recorded with CrossFit Frederick.

  • Check your inbox for an email from with the subject line
    “CFF Member Login Info”.

  • Need to update your email? Send Coach Amanda your new email address at

The CrossFit Frederick Members Area.

The CrossFit Frederick Members Area.



PR Board at CFF

The PR Board is our way of testing certain lifts, as well as, specific WOD’s that we favor in the world of WOD’s with CrossFit programming.

Individuals that complete the WOD’s as prescribed (i.e. RX’d) can add their names/scores to the PR board. We have criteria that we follow to ensure validity of loads lifted and scores posted for the WOD’s. Everyone is judged by a peer for proper range of motion, load used, and repetitions counted, so accurate loads/times can be added to the scoreboard and PR Board.

PR Board at CrossFit Frederick

PR Board at CrossFit Frederick

Congratulations to ALL that completed this week’s “tests” and especially those that were able to perform the WOD’s – RX’d!!!

Sunday, June 9th, 2019: “Isabel” - 30 Snatches for time at 135lbs for Men and 95lbs for Ladies. Congrats to Kevin McNally, Loc Vu and Dylan Constable for performing the her as prescribed!

Monday, June 10th, 2019: Power Clean for 1-rep maximum load. Congratulations to EVERYONE! We had a few PR’s that day and several individuals that established a baseline for their Power Clean.

Tuesday, June 11th, 2019: “Diane” - 21-15-9 reps for time of Deadlifts at 225lbs for Men and 155lbs for Ladies, plus Handstand Push-ups. We placed a 10-minute time cap on this Girl WOD, as it is meant to be done at a high intensity. Congratulations to Kevin Wu for completed her RX’d and under the time cap! A shout out to EVERYONE that completed “Diane”!!! She is tough even when we scale down the load and the handstand push-up.


Next week on Monday, June 17th, 2019, we will test “Fran”. “Fran” - 21-15-9 reps for time of Thrusters at 95lbs for the Men and 65lbs for the Ladies, plus Pull-ups. We are closed on Sunday, June 16th, for Father’s Day. We recommend everyone take Sunday as a rest day to be ready to “test” their “Fran” time on Monday!!!



Carb Loading: You're doing it wrong!

Many people have heard of carbohydrate or carb loading, but few know the correct way to go about this.  It is easy to use carb loading as an excuse to indulge before a big event, but what exactly should you be eating and what constitutes an event that actually requires carb loading?  Carb-loading is more than just eating pasta before race day.  There is actually preparation and planning that should go in to your pre race meal plan weeks before it happens.

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What is carb loading?

Carbohydrate loading is a strategy involving changes to training and nutrition that can maximize muscle glycogen (carbohydrate) stores prior to endurance competition.  Use this strategy to prepare for a marathon, triathlon or another endurance event.  Perhaps you’re training for a marathon or triathlon. Or maybe you’re a long-distance swimmer or cyclist. Whatever your sport, if you plan to complete 90 minutes or more of high-intensity exercise, carbo loading may improve your performance.

Carbohydrate loading has the potential to improve performance by 2-3%. For a 2 hour half marathon that is an improvement of roughly 2.4 to 3.6 minutes or nearly 7 minutes for a 4 hour marathon.  More than the improved performance, properly preparing and fueling your body will lower the chances of you hitting a wall.  When you deplete your glycogen levels, your body has to find another source of energy.  Marathoners use gels and sports drinks, supplementing their glycogen levels (usually every 30 minutes) with simple sugars that can be easily transferred to energy, and can prevent hitting the wall and thus allow them to run at their desired pace for a longer duration. This could mean the difference in completing your mission or finishing with a PR.  

Carbohydrates are found in grains, vegetables and legumes (beans and peas). They are also found in sugar and sweets, including fruit and dairy products. Each gram of carbohydrate contains four calories.  During digestion, your body converts carbohydrates into sugar. The sugar enters your bloodstream and is transferred to individual cells to provide energy. Your body may not immediately need all of this sugar, however. So it stores the extra sugar in your liver and muscles. This stored sugar is called glycogen.

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When do you need to carb load?

Carb loading is all about upping the amount of glycogen the body and helps us go longer before hitting “the wall,” or the point when carbohydrate reserves are so depleted that a person can't reach their highest level of performance. Carb loading is only necessary for exercise that lasts 90 minutes or more, since that's when the body starts running low on glycogen. 

While we usually hear about carb loading in reference to endurance events like marathons, going carb-wild can also be useful for other types of prolonged high-intensity exercise, like hiking, swimming, or one of those crazy 90-minute spin classes . Carb-ing up may even be useful before weightlifting sessions: One study found that carb loading before lifting increased the amount athletes were able to lift and gave them more time before they felt exhausted. But for weightlifters and endurance athletes alike, careful planning is key to carb-loading.

How to carb load

 Not all carbs are created equal and yet somehow in the lead up to race week we toss aside our normally good habits for junk food carbs.  You can not just down a bunch of sugary snacks the night before or stuff yourself full of creamy pasta.  There is planning and preparation that go into carb loading. Avoid sugary snacks or desserts, these contain simple sugars that burn off quickly and can lead to a crash.  More than just donuts and cookies, carbs such as white potatoes, un-enriched pasta and white bread are also considered high-glycemic carbs that can result in a spike in blood sugar.  

Several weeks before your event do a trial carb load.  Eat the foods you are planning to eat before one of your longer prep runs or workouts.  Every body is a bit different and you may find that creamy pasta does not feel or taste as good while burping it up while you are exercising.  You may want to avoid carbs that contain a lot of fiber as they may make you run to the bathroom rather than the finish line.

One of the most overlooked or forgotten steps in carb loading is the carb depletion that needs to take place first.  Prior to starting your carb load it is important to drain your stores in order to rebuild them effectively and with the proper nutrition.  This usually takes place about 4 days before the race day or event. Here is the process as described by The Complete Nutrition Guide for Triathletes:

    1. Seven days prior to the event do a long or strenuous workout which will deplete your body of glucose.

    2. For the next 3 days maintain a lower carb diet of 35-50% of total calories

    3. For the final 2 days prior to the race switch to 75% of calories from carbohydrates, while dramatically decreasing overall work volume (the other 25% is largely protein)

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Next is the initial carb loading sequence.  Once your stores are depleted, you will want to build your stores back up.  One large meal of carbohydrates is NOT carb loading and for many people has the opposite effect of what they desire. Carb loading generally starts 2 days before.  Again, this does not give you free rein to go wild with your diet.  Choose wisely and vary the carbs introduced into your body.  They should be included in every meal of the day and make up 85-95% of your calorie intake.  

According to Natalie Rizzo, M.S., R.D., founder of Nutrition a la Natalie, you should shoot for about 4 grams of carbs for every pound of body weight. Here’s a menu example for the average 150-pound runner:

Breakfast: 1/2 cup dry oats made with 1/2 cup 1% low-fat milk and 1/2 cup water. Top with 1/2 cup mixed berries and 1 tablespoon of nut butter, 1 banana, and pair with 8 ounces of orange juice (125 grams).

Mid-morning snack: 2 Oat and Honey bars and 4 dates (90 grams).

Lunch: Sandwich with 2 slices of white bread, 3 ounces of deli turkey, 1 ounce of swiss cheese, and tomato slices; 1/2 cup of roasted chickpeas; 1 cup of grapes; and pair with 8 ounces of chocolate milk (150 grams).

Mid-afternoon snack: Medium sweet potato (microwaved), topped with cinnamon; 1 ounce of dark chocolate; and pair with 8 ounces of coconut water (80 grams).

Dinner: 1 1/2 cups of cooked white rice; 1 1/2 cups of cooked butternut squash; 4 ounces of grilled chicken; side salad (about 1 to 2 cups of lettuce and veggies combined); and pair with 16 ounces of a sports drink (155 grams).

Carb Total:
600 grams

Another big mistake made by athletes is missing the last carb loading meal…. breakfast the day of the event.  Nerves result in stomach issues for a lot of athletes, so they try to skip out or skimp on race morning fuel. You must give your muscles this last boost of glucose to help you prevent energy lulls, mood swings and obviously fatigue. When you eat a meal high in sugar it releases insulin, which tells the body to start storing glucose for later because it has sugar available for energy at that moment. So your 2 days of carbo-loading is now being stored in your muscles instead of freely available when you start the race.  Aim for 1-3 grams (depending on how far in advance you eat) of high quality carbs, low fat and low fiber – oatmeal with banana or yogurt w/ fruit if you can stomach it.

While I don’t plan on signing up for any marathons or even half marathons anytime soon, I was intrigued by this subject and may incorporate it for my GORUCK events and longer hikes.  Hope this was helpful!