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Fall 2018 Let's Get Real Food Challenge Results

Mickey lost 4 3/4 inches is 30 days.

Mickey lost 4 3/4 inches is 30 days.

One month is short enough to make changes and long enough to see real results from your changes.

Our Fall 2018 Let’s Get Real Food Challenge started on October 20th and ended on November 17th. The challenge was to eat Real Food, as the title suggests. The grocery list was created by Coach Dave and Coach Amanda. The example meal plans provided were Coach Dave’s and Coach Amanda’s. Required tracking of food, attending weekly “accountability” meetings, getting weekly body-fat measurements and shopping from the challenge grocery list were the responsibilities of the challengers.

Kim lost 6.2% body-fat in 30 days.

Kim lost 6.2% body-fat in 30 days.

We had 17 Challengers. The total inches lost was 276 inches. The starting average body-fat percentage was 29 and the ending average body-fat percentage was 27. Two percent bodyfat in a 30-day time frame is a great starting point to achieve real results. The two percent correlates to approximately 6 pounds of bodyweight lost or 1.5 pounds a week. This challenge was targeting body composition.

The challengers each had different goals, but the common goal was improved body composition (less fat and more lean muscle mass). We had several winners at the end of the challenge.

Rob lost 7.7% body-fat in 30 days.

Rob lost 7.7% body-fat in 30 days.

Congratulations to Regina Boston with a 6.2% body-fat reduction, Kim Vuong Le with a 6.2% body-fat reduction, and Rob Tuggle with a 7.7% body-fat reduction.

Congratulations to Nina Catron with inches lost totaling 5 ¼” and Mickey Catron with a loss of inches totaling 4 ¾”.

Nina lost 5 1/4 inches in 30 days.

Nina lost 5 1/4 inches in 30 days.

We are proud of each challengers’ efforts in moving towards a healthier lifestyle! Our next REAL FOOD challenge will start in February, after the Superbowl. Perfect timing, if you ask us!!! Results happen through small daily changes. Let us show you how the numbers don’t lie!!!

Details on the 2019 Winter Challenge will be released on January 3rd, 2019.

Regina lost 6.2% body-fat in 30 days.

Regina lost 6.2% body-fat in 30 days.



As Hard as She Can

“I oftentimes was in the gym a combined time of three hours a day.  Also, the sessions that Amanda and Dave did with me were grueling.”  



The 2018 CrossFit Open

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Once again the flagship event of our sport is fast approaching.  The 2018 CrossFit Open is the first in a series of events that will ultimately determine who is the fittest in the world at the CrossFit Games.

While only 40 men and 40 women will make it to the Games, everyone stands to gain something by competing in the Open.  First, the competition will push you beyond what you thought were your limits.  Every year we see athletes get their first muscle ups, double unders, or lift heavier or do more reps than they thought were possible.  The cheering of your fellow athletes and coaches, paired with the intense nature of the competition, brings out the best in us and unlocks that hidden ability you may not have known existed.

Competing in the Open also lets you see where you stand compared to thousands of other athletes around the world.  Also, if you’ve never competed in a CrossFit competition, the Open is a great way to get a taste of what a competition feels like.

As in previous years, the 2018 CrossFit Open will feature five weekly workouts and have multiple divisions for anyone age 14 or older.  Each workout will have an Rx or scaled option, so anyone can compete.

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I’m in, what do I need to do?

Log on to and register prior to 8PM EST on February 26.  The cost is $20+tax.  Registration is open now.

Fill out your online profile and then sign up at the front desk for a heat time.

Each competitor is responsible for posting their scores prior to each week’s deadline in order for their score to count.

Watch the weekly WOD release every Thursday and be familiar with the movements you are expected to perform.  There will be a short demo of the standards prior to your heat.

Where do I need to be? 

CrossFit Frederick will be running the 2018 Open WODs as follows:

18.1 Saturday 2/24 Box opens at 7AM, first heat 8AM

18.2 Saturday 3/3 Box opens at 7AM, first heat 8AM

18.3 Saturday 3/10 Box opens at 7AM, first heat 8AM

18.4 Monday 3/19 (Note CFF is closed for the 4th Annual USPA Mid-Atlantic Classic on 3/17-3/18 so 18.4 will be conducted on Monday, 3/19.  18.4 will be conducted in the evening hours.  The Box opens at 4:45PM with the first heat starting at 5:15PM.  We will finish the final heat at 7:30PM, which will give you enough time to input your scores and meet the 8PM deadline.)

18.5 Saturday 3/24 Box opens at 7AM, first heat 8AM

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How does this all work?

For each of the 5 Open WODs, competitors should arrive prior to their heat time and be warmed up and ready to go for their heat.  Our coaching staff will be busy setting up the WOD and/or judging the previous heat, so you will need to warm up on your own.

While we encourage all CFF members to sign up for the Open, the Box will still be open for non-competing members to do the scheduled Open WOD on the days/times we are running the Open.

All athletes, whether you are competing in the open or not, must sign up for a heat time prior to the weekly Open workout.  Spots are first come first served.

Coach judges will be available only for athletes competing in the Rx divisions. Competing athletes in the scaled divisions will have peers count their reps.  Non-competing athletes will count their own reps.

What else do I need to know?

It is a good idea to practice the exercises in the upcoming Open WOD prior to each Saturday.  Many athletes use that Friday before the WOD to work on anything they need practice on prior to being tested.  Competitors may utilize any regular time CFF is open as “Open Gym” time to prepare for the Saturday Open WOD.  Note that coaches may not be available to assist you with your preparation, and you’ll need to stay out of the way of regular classes.  This open gym time is working on your own.

Bring your family and friends to cheer your on!  It’s so motivating to have people cheering for you and this is the chance for those who maybe only see photos on Facebook to see how much of a beast you are in person.

On the Saturday Open WODs, feel free to bring your beverage/food of choice and hang out after your heat time.  We'll be open until about 11AM to hang out and socialize after the Saturday Open WODs.

The CrossFit Open is challenging, but provides a tremendous source of satisfaction in both your personal experience of pushing past your limits and in seeing how you compare to  thousands of other athletes around the world.  So what are you waiting for?  Sign up today!

--by Geoff Rand



Not Your Typical Competition


By Geoff Rand

If you’re searching for a different type of challenge and like rowing, the World Rowing Indoor Championships may be for you.  Coming to Alexandria, VA February 17-18, this competition requires no previous qualifiers for competitors to enter.  As in previous years’ competitions, this event is expecting 2000 athletes to compete over the two days.

Test your speed in the 500m, 1000m, or 2000m events, or show your endurance in the 20 minute or 30 minute rows.  If you’re really crazy, go for the marathon row, at 42,195 meters!

The event has numerous masters, adult, and junior divisions and even divisions for kids 5-12.  Entry is $25 for the kids divisions and $35 for adult competitors.  Registration closes 1/31.

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Even if you’re not interested in competing in this event, it may still offer something for you.  At the end of the two-day competition, they sell off all the rowers.  The rowers are purchased new for each competition, and for just $800, you get a lightly used Concept 2 rower that was only used for this competition.  The full manufacturer's warranty transfers with the unit.  A $50 deposit counts toward your purchase with the balance being due on pickup on 02/18.  Reserve yours early as they sell out every year.

They also have a raffle where $10 gets you 2 chances to win a rower.  You do not need to be present to win and two rowers will be raffled off.

For more information on the competition, raffle, or rower sale, go to

If you need a reminder about proper rowing form, check out this video.



Fighting Through

by Geoff Rand


For those who completed or attempted Open WOD 17.1, you certainly expected the physical aspect of it, but were you prepared for the mental part of it?  In any WOD, but especially the Open WODs, you need to convince your mind that you’re not done; that you have more in the tank to keep on pushing when that little voice in your head starts trying to convince you that you can't go on.

Your mind works in some ways like a muscle, and it can be trained to become stronger and tougher.  If you look at some of the training our special operations forces go through, they all start with a grueling physical component designed to weed out those who tend to mentally give up.  Those who make it through have trained their mind to fight through the physical pain and focus on completing the mission.  This never quit attitude is what makes our elite warriors so successful on the battlefield.

Here are some tips to help you get over that mental wall that you might experience in the next Open WOD or really any WOD.

Clear your mind.  I like to get to the Box 20 minutes early every day.  I do extra mobility and warm up during this time, but it is also my time to let go of any thoughts that I might be dragging along that would be counterproductive to the WOD.  Be it bills to pay, a bad call I went to at work, or unfinished tasks around the house, it all gets left at the door.  This pre-WOD time gets my head in the game to focus solely on what is to come.

Don’t psyche yourself out.  If you look at 17.1 as 150 dumbbell snatches and 75 burpee box jump-overs, of course it sounds much worse this way.  Instead, focus on the positive.  Maybe the positive is the WOD is only 20 minutes long.  Whatever you do, don’t start the WOD off with a negative thought.

Strategize the WOD.  Before you begin, come up with a plan.  Maybe you plan to break up the rounds by a certain number of reps, or you decide to work at a steady pace, but not go all out until you get closer to the end.  Figure out what your strengths are and where the challenging parts of the WOD will be.  Determine how to overcome those challenges.

Don’t watch the clock.  In a difficult WOD, time is going to seem like it’s moving very slowly.  Seeing that not as much time has elapsed as you thought is very demoralizing.  Instead, focus on what you are doing, and concentrate on getting your reps in.  The only time I’d suggest glancing at the clock is to establish your time in your first round if your strategy is to attempt to keep the same pace for all rounds.  Other than that, let the coaches call out the times and keep your eyes off the clock.

Be efficient.  When you start to fatigue, you’re going to want to drop the bar, stop moving, etc.  But all that extra movement needed to pick the bar back up is wasted energy and extra reps you’re doing.  Instead, find natural places to rest, like in the rack position or behind your neck (depending on what the movement is), at the end of a round, or while transitioning between movements.  Also, being efficient means maintaining proper form.  When you get sloppy, you get no-repped and that's just more wasted effort.

Breathe.  One thing I’ve learned from yoga is that when we encounter challenging movements or poses, our breathing becomes shallower and more rapid.  Yoga teaches us to become aware of this and to concentrate even stronger on our breathing to overcome the challenge.  If you lose your focus, start to get lightheaded, or just missed your box jump, take a step back, regain your focus, settle your breathing, and get back in.  Be careful not to take too long, however.  I like to set a number of breaths, like 3-5 during this momentary break and then get back to work.  This keeps me from losing too much time.

Silently compete with someone.  This can be a powerful motivator.  Many times I’ve competed with other athletes in the Box without them ever knowing we were racing against each other.  Out of the corner of my eye I might see them moving on to the next piece of equipment when I’m catching my breath and that is a strong kick in the butt to get myself moving again.


While every WOD is challenging, the pain and discomfort is always temporary.  If you can overcome the doubt in your mind, you might be surprised how much your body is capable of.  Never quit; always find a way to fight through.





1st Annual Bulldog Battle Recap

On Saturday, June 18th, 32 teams took the floor for CrossFit Frederick’s 1st Annual Bulldog Battle.  Male and female teams competed in Rx, Scaled, Masters, and Teen divisions.

CrossFit Frederick would like to send a heartfelt thank you to all our volunteers, competitors, sponsors, and spectators for making the Bulldog Battle a success.  Special thanks goes out to Coach Marcy and Mikent for their assistance interpreting for our deaf competitors. 

Congratulations to all the winners.  We had several CFF members take their place on the podium at the end of day.  Awesome work everyone!

We have already starting working on the 2017 Bulldog Battle, and it is sure to be even bigger and better.  Look for an announcement next year.

Please visit our sponsors’ sites.  And, check out some of our athletes in action below.  More photos to be posted soon.

San Francisco Salt Company                                  Vitamin Shoppe 

Frederick Foot and Ankle                                         England Acres Farm            Float Frederick 

Spring Ridge Chiropractic                                        Power Supply                        Fit Aid

Scoring by Score Sherpas  


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Preparing for Battle--Getting Ready for Competition

by Geoff Rand

With the Bulldog Battle just days away, and several first-time competitors competing, I felt it would be appropriate to check in with two of CrossFit Frederick's veteran competitors, Jill and Tim, to see what they do to prepare for competition.

Getting Ready

In the days leading up to an event, Tim likes to take it a bit easier in the gym and lightens up the load on his lifts, even limiting Friday to just mobility.  He also strategizes.  "Once the event WODS are posted I try and come up with a plan of attack for each.  Things like, do I want to go all out from the start of the WOD, or do I want to take it a little easy at the start and then really try and finish the WOD strong?  I base this on how well I think I perform the individual exercises in the event."

Tim and Jill had similar strategies for preparation.  Neither chooses to practice the WODs much, if at all, except in cases where a particular movement is anticipated to give the athlete some difficulty or there is an unusual scoring scheme to an event.  Jill recounted an event where one WOD included one minute of maximum reps of deadlifts.  The score was your reps multiplied by the weight you lifted.  By practicing the event ahead of time, she was able to determine if going heavy or a bit lighter with more reps would get her a higher score.

Both Tim and Jill sometimes choose to practice transitioning between exercises with partners if it is a team event.  Things like getting on and off a rower smoothly can help you shave off a few seconds.  Communication between partners is also important.

Game Day

Just like we always warm up in the daily pre-WOD, competition should be no different.  Jill stressed that warming up before you walk on the floor can be the difference between starting at a competition level versus starting out at a warm up level.  Tim makes sure to warm up between WODs to keep loose throughout the day.

Jill stresses that keeping your body fueled throughout the day is key.  "I prepare specific meals, balanced with protein and carbs and try not to eat anything sweet or unhealthy during the day.  I do eat quite a bit and if I am feeling sluggish and tired between WODs, I find that eating a balanced meal really boosts my energy."  Tim sometimes finds it difficult to eat right after a WOD, and he often has to force himself to have a shake or some cookies or fruit because the last thing you want is to down a bunch of food right before your next WOD comes up.  And, as always, bring and drink plenty of water throughout the day.

For gear to bring, the athletes' list wasn't too long, but included things like a personal jump rope, weight belt, change of shirt, warmer clothes for in-between WODs, and lacrosse balls or a foam roller.  I've also found that packing a folding camp chair is a good way to keep your spot claimed as space is always tight in the staging area, and having a comfortable place to rest between rounds beats sitting on the floor or ground.

You're going to be scored by judges unfamiliar with you.  It will serve you well to exaggerate your movements.  Lock those elbows out, squat and stand up fully and don't give the judges any reason to deny you that repetition.  That wasted movement will cost you time and start to break your focus should it continue.

A CrossFit competition is truly a spectacle to behold.  Soak in the atmosphere and harness the intensity.  Let it motivate you to pull weight and work at a pace you thought was previously beyond your ability.  Competition will expose your weaknesses, but it might also reveal some unknown strengths.  Embrace the physical and mental challenges.

Above all, work hard and have fun.

Good luck to our athletes competing this weekend and if you're not competing, we hope you can come out and cheer them on in the inaugural Bulldog Battle.

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