Comment

Exciting announcement...

You’re killing it in the gym, committed to getting in your workout 3-5x/week, and you saw great results right from the beginning, but now you’re stuck. Why? Let’s dig deeper into the Fitness Pyramid.

“Nutrition lays the molecular foundations for fitness and health.” You’ve probably heard the old adage “You can’t out train a bad diet” well, it’s true. Nutrition is the foundation; it’s the most important aspect of fitness, that’s why it’s at the bottom and the biggest right? Nutrition is everything that you put into your body, so it’s the food you eat at every meal, it’s the supplements you take, the water you drink, and it’s even all that alcohol that you swear you’re going to stop drinking on the weekends. As a health conscious community we need to be aware of everything that we are putting into our bodies, and understand the purpose behind it. Is our food fueling us? Is it for pleasure? Is it for entertainment? Is it for no reason at all? These are all important questions to ask.

If getting good quality nutrition is something you are struggling with, with your hectic lifestyle we have the solution:

We are excited to announce our new partnership with Kettlebell Kitchen- a performance food brand! Meals crafted by classically trained chefs, Kettlebell Kitchen is an easy & convenient way to clean up your nutrition, recover faster, work harder, and have fresh meals delivered right to your gym. Fuel the hardest working machine you know- your body!”

They will make their first delivery to the gym next Monday October 22nd (and every Sunday and Wednesday).

The order cutoffs are:

• Wednesday evening by midnight for Sunday delivery • Saturday evening by midnight for Wednesday delivery

The complete menu, along with ingredient lists and nutrition facts can be found here:

http://kettlebellkitchen.com/menu.php

Ordering instructions and FAQs can be found here:

http://www.kettlebellkitchen.com/frequently-asked-questions/


Discount Code


Members can get $25 towards their first two consecutive orders as long as their orders total $50 or more by using the code “HARD" in the coupon/discount box at checkout.

Remember to lay a good foundation to your fitness and enjoy some tasty, nutritious meals!

Coach Graham

Cycle 4 Day 39

Follow us on Instagram @CrossFitHard and join our Facebook group!

Give us a rating!! On Google, Facebook and Yelp!!

************************************************

The question of the day:

If you could pick a TV show to be your life, what show would it be?

Clean (2 rep max)

Clean (2 Rep Max)
Take 15 minutes to work up to a 2 rep max hang clean.

The hang position will be from just above the knee. Drop the bar between reps.

Complete 7 sets of 2 reps.

Rest adequately between sets.

Metcon (Time)

2 Rounds

50/40 Calorie Row
50 Wall Balls 20/14#
100 Double Unders
50 Thrusters 45/35#Scale as needed.

Comment

Khan Porter's Guide to Crushing Marathon Style Events

Comment

Khan Porter's Guide to Crushing Marathon Style Events

Got free time on your hands? Want to feel like a CrossFit Games athlete? Then we have just the challenge for you!

Multiple time CrossFit Games athlete Khan Porter gives us a guide to getting ready to tackle a marathon style events whether in a row, ski or maybe even a run?

Check it out here!

Cycle 4 Day 38

Follow us on Instagram @CrossFitHard and join our Facebook group!

Give us a rating!! On Google, Facebook and Yelp!!

************************************************

The question of the day:

If you had a boat, what would you name it?

Shoulder Press (1 Rep Max)

Take 15 minutes to establish a 1 rep max strict press.

Work up across 7 sets.

Rest adequately between sets.

Metcon (AMRAP - Rounds and Reps)

20:00 AMRAP

20 Kettlebell Snatch
10 Handstand Push Ups
400m RunRx+ - 70/53
Rx - 53/35
Sc - as needed.

Comment

Comment

Fun socials and food tasting....

 We beat the rain with our community WOD at this weekends placemaking festival!

We beat the rain with our community WOD at this weekends placemaking festival!

  Brookeville Beer Farm crew!!!

Brookeville Beer Farm crew!!!

Hope you all had a fun weekend!


This evening come test out some food samples from our new partners - KettleBell Kitchen who will be providing an amazing new meal service to our community!

Kettlebell Kitchen’s philosophy:

Our goal is to help you achieve your goal. That’s why we offer meal plans that are tailored to your needs and designed to help you perform your best. We’re committed to providing your body with the nutrients it needs through serving you real, minimally processed food made from high-quality ingredients. There’s something for everyone on our menu — no matter what you’re looking for, we allow you the flexibility to choose meals that are right for you. And because we believe you should enjoy what you eat, we never sacrifice taste.

EXPLORE MENU

We will be receiving a fridge later this week and your first orders will arrive next week.

They are offering us $25 off your first order so check them out at www.kettlebellkitchen.com

Stay healthy my friends,

Coach Graham

Cycle 4 Day 36

Follow us on Instagram @CrossFitHard and join our Facebook group!

Give us a rating!! On Google, Facebook and Yelp!!

************************************************

The question of the day:

Are you superstitious?

Back Squat (1 Rep Max)

Take 20 Minutes to find a 1RM Back Squat.

**If you have been doing CrossFit for less than 9 months, work up to a heavy set of 5 reps.

Recommended Sets:
1X5 @ 50%
1X4 @ 60%
1X3 @ 70%
1X2 @ 80%
1X1 @ 90%
1x1 @ 95%
1X1 @ 100+%
1X1 @ 100+%

Rest adequately between sets. Make sure you know how to "bail" prior to starting.

Metcon (Time)

3 Rounds

75 Double Unders
15 Squat Cleans
18 Chest to Bar Pull Ups15:00 CAP

Rx+ - 115/75, 100 DUs
Rx - 95/65
Sc -as needed.

Scale movements and reps appropriately to complete the workout under or VERY close to the CAP.

Singles count as .5 reps.

Check back to "Cycle 4 Day 1" on August 27th to see if your score improved!

Comment

Comment

MEET COACH JILL

GJH_9888.jpg

Jill Larson

COACH - PERSONAL TRAINER

 

Jill is originally from Lakeville Minnesota and is a Licensed Clinical Social Worker by trade. She has over 10 years experience in counseling working with individuals who struggle with mental health diagnosis. In 2013, she saw the Crossfit Games on T.V. but felt that she could not “do what they do.” Weighing in around 300lbs, she decided to put her fears behind her and pursue her dream of living a healthier and more active lifestyle.  With an extensive athletic background, she dove right in to learn everything about nutrition, strength and conditioning and powerlifting.  Jill is passionate about working with all clients and their unique goals. “I have worked with Olympic Athletes to clients that are looking to change their lifestyle.  She also enjoys working with clients who are post-rehabilitation protocol, aging populations, Military families and our Military Wounded Warriors.

Certifications, Experience, Honors

  • Crossfit Level 2-Trainer

  • Crossfit Scaling for Athletes

  • Crossfit Program Design

  • Crossfit Judges Certification

  • National Academy of Sports Medicine-Certified Personal Trainer

  • National Academy of Sports Medicine-Fitness Nutrition Certification

  • National Academy of Sports Medicine-Behavioral Change Certification

  • StrongFirst Kettlebell L1

  • American Heart Association AED/CPR/First Aid

  • Master of Clinical Social Work- Licensed Clinical Social Worker

What is your athletic background? Any notable accomplishments?

Jill was a three sport collegiate athlete competing in Ice Hockey, Soccer and Track and Field. As a starting goaltender, she helped her team to a NCAA Conference Championship in ice hockey. That same year, she placed 2nd in Javelin at the NCAA Conference Final. Following college, she went on to pursue training in martial arts achieving her Black Belt in Taekwondo and Hapkido.

What’s your Favorite Workout?

It has to be DT. Anything with a barbell is my jam.  I may even say Grace!

When you’re not CrossFitting you’re

Watching Crossfit videos obsessively on Instagram or Facebook. I also enjoy music, reading, movies and an occasional treat of salty tater tots.

Cycle 4 Day 33

Follow us on Instagram @CrossFitHard and join our Facebook group!

Give us a rating!! On Google, Facebook and Yelp!!

************************************************

The question of the day:

If you were famous, what would you be famous for?

************************************************

Saturday, October 13th will be our next gym social!!

The location will be Brookeville Beer Farm, just passed Olney (25 minutes from the gym).

We plan to meet around 1pm, but please come later if necessary! There is a restaurant, bar and outdoor area.

Weather permitting, we can gather outside and bring various outdoor activities (i.e. spikeball, cornhole) to enhance the fun!

This location is kid friendly so feel free to bring the whole family!!

See you there!

Also please bring your friends and family and join us this Sunday, October 14th at 10am for a community WOD at the White Flint Placemaking festival. The event is on the grass area and car park right next to the first stop sign at our 200m mark.

This is an excellent opportunity for us to spread the good word of what we do at CrossFit Hard and get the local community involved.

We will run a WOD from 10-11 then be hanging out and introducing people to CrossFit with opportunities for them to do small fitness challenges. Would love to see as many of our community as possible so wear your CF Hard shirts!

Deadlift (1 Rep Max)

Take 20 minutes to complete all sets and reps.

Work up in weight across 6-8 sets with the goal of reaching a new one rep max.

Metcon (Time)

3 Rounds

60 Double Unders
40 Kettlebell Swings
20/15 Calorie BikeRx+ - 70/53
Rx - 53/35
Sc - as needed.

Comment

Comment

Want better mobility?

Mobility Workshop Flyer (1).jpg

Bring your friends and family and join our resident mobility guru, Sameer on Saturday November 17th from 2-4pm.

Our Science of Mobility seminar will help you:

  • Improve your performance

  • Accelerate your recovery

  • Help you prevent injury

  • Become a supple leopard!

Looking forward to seeing you there!

Coach Graham

Cycle 4 Day 32

Follow us on Instagram @CrossFitHard and join our Facebook group!

Give us a rating!! On Google, Facebook and Yelp!!

************************************************

The question of the day:

What did you do on Columbus Day?

************************************************

Saturday, October 13th will be our next gym social!!

The location will be Brookeville Beer Farm, just passed Olney (25 minutes from the gym).

We plan to meet around 1pm, but please come later if necessary! There is a restaurant, bar and outdoor area.

Weather permitting, we can gather outside and bring various outdoor activities (i.e. spikeball, cornhole) to enhance the fun!

This location is kid friendly so feel free to bring the whole family!!

See you there!

Also please bring your friends and family and join us this Sunday, October 14th at 10am for a community WOD at the White Flint Placemaking festival. The event is on the grass area and car park right next to the first stop sign at our 200m mark.

This is an excellent opportunity for us to spread the good word of what we do at CrossFit Hard and get the local community involved.

We will run a WOD from 10-11 then be hanging out and introducing people to CrossFit with opportunities for them to do small fitness challenges. Would love to see as many of our community as possible so wear your CF Hard shirts!

Snatch (6 sets of 2 reps)

Every 2:00 for 6 rounds:

2 Low Hang Snatch (below knee)

Start at 85% and work up.

Drop and reset each rep.

Metcon (Time)

For Time:

1000/750m Row
15 HandStand Push Ups
20 Burpees Over the Rower
15 Handstand Push Ups
1000/750m Row15:00 CAP

Rx+ - 45# Plate Deficit HSPU
Scale as needed.

Comment

Comment

Join us next Sunday at the White Flint Placemaking Festival for a community WOD

Image 10-7-18 at 12.15 PM.jpg

Please bring your friends and family and join us next Sunday, October 14th at 10am for a community WOD at the White Flint Placemaking festival. The event is running on Saturday and Sunday and is on the grass area and car park right next to the first stop sign at our 200m mark.

This is an excellent opportunity for us to spread the good word of what we do at CrossFit Hard and get the local community involved.

We will run a WOD from 10-11 then be hanging out and introducing people to CrossFit with opportunities for them to do small fitness challenges. Would love to see as many of our community as possible so wear your CF Hard shirts!

Stay healthy and see you next Sunday!

Coach Graham

 

Monday’s WOD


Back Squat 4 sets of 3 at 90%++


15:00 AMRAP

400m Run

15 Toes to bar

30 wallballs 20/14#

Comment

Comment

WHAT DOES CCFT – L3 MEAN AND WHY DO IT?

WHAT DOES CCFT – L3 MEAN AND WHY DO IT?

The Certified CrossFit Trainer L3 exam is the third evolution in the possible four major certifications run by CrossFit, with the 4th level currently reserved for seminar staff. Alongside these 4 levels, CrossFit also runs a myriad of other certifications, from gymnastics, weightlifting, kettlebells, endurance, kids, masters, rowing, SPEAR, and many more.

The Level 3 exam is simply that, just an exam. It consists of 160 questions across a 4 hour time slot. These questions cover the entirety of all the courses that CrossFit covers as well as lectures and journal articles that they have produced or recognise. The pass rate for the exam is extremely low and you need to achieve 80% + in order to gain the L3 certification.

The exam is tough for a few reasons; 1) it has no practice papers or example questions so you are unsure and unable to practice exam technique for it, 2) There is no set syllabus, you are given a rough outline of the potential topics that may arise and then are given access to a huge database of lectures and journal articles covering the massive array of health and fitness, 3) there is no support or lead learning, everything is self-taught, and 4) if you fail the exam, you get little to no feedback to help you realise where you should focus more. This seems harsh, but it is very successful at selecting and screening for dedicated coaches.

There is a minimum number of coaching hours that you need to provide proof for, as well as have completed some previous qualifications in order to take the exam, and CrossFit states that the best way to prepare for the L3 is years of coaching. I agree with this and in order to pass, you need to be a coach that has been coaching for a few years, but also has been proactively and aggressively seeking to learn and improve both their knowledge base as well as their practical coaching skills.

By having an exam only, with very little guidance and such a broad spectrum of material, it naturally finds those coaches who are truly dedicated to their craft and who, without being lead or forced, have actively been honing their skills and learning as much as they physically can.

It is because of these reasons that there are so very few successful coaches with a L3 certificate (compared to L1 and L2) and if you find one you know that they are in it for the right reasons, they are proactive, humble, thirsty for knowledge and self-improvement, genuinely care about providing the best service to their athletes and are all around fitness Jedi’s!

To quickly give you an idea of what categories you need to have in depth and practical knowledge about in the L3, the following are broad topics that are covered, (from pro’s, to beginners, to diseased, to masters); nutrition and diet, anatomy, programming, scaling, metabolic diseases, blood markers, running, rowing, weightlifting, power lifting, kettle bells, gymnastics, rehab, joint mechanics, professional standards, health and safety, athlete assessment … and I think there’s more. These are then broken down further and applied to all types of athletes (skill, ability and age).

As you can see, the knowledge base for the exam is so broad and in depth that it takes real effort over years to amass this experience and this is why the L3 is such a separator.

I am glad that I took the exam (there was never any doubt that I wouldn’t after achieving my L1 all those years ago) and believe that it truly distinguishes myself and other L3’s from other coaches by showing, above anything else, that we are committed to this journey and our athletes, and we want to take it as far as we can go. The L3 alone doesn’t necessarily make you a great coach, but what it means is that you have shown true dedication and motivation to be the best coach you can be and realise that you never stop learning and you strive to be better everyday.

I wish I could share more, however CrossFit make you sign a non-disclosure agreement when you take the exam! It was definitely thorough. There were moments during the test that I felt excited not just at the prospect of passing the test but that this test existed. I was excited to be challenged. I was excited mostly because I was confident that in that moment, there wasn’t another certifying body with a test so important and inclusive in the fitness industry as this one.

I hope you all have the chance to attempt your Level 3, not because I passed it but because I’m confident that the new organization of CrossFit’s trainer certification is the best available on the scale in which CrossFit operates.

Coach Graham

Cycle 4 Day26

Follow us on Instagram @CrossFitHard and join our Facebook group!

Give us a rating!! On Google, Facebook and Yelp!!

************************************************

The question of the day:

What’s your real favorite book, and what book do you pretend is your favorite to sound smart?

************************************************

Saturday, October 13th will be our next gym social!!

The location will be Brookeville Beer Farm, just passed Olney (25 minutes from the gym).

We plan to meet around 1pm, but please come later if necessary! There is a restaurant, bar and outdoor area.

Weather permitting, we can gather outside and bring various outdoor activities (i.e. spikeball, cornhole) to enhance the fun!

This location is kid friendly so feel free to bring the whole family!!

See you there!

Back Squat (4 sets of 3 reps)

Every 2:30 for 4 rounds complete:

3 Back squats at 90%

Start your first set at 90% and stay there for all 4 sets

Metcon (Time)

For time:

600m Run
20 Dumbbell Squat Cleans
10 Handstand Push Ups

400m Run
16 Dumbbell Squat Cleans
8 Handstand Push Ups

200m Run
12 Dumbbell Squat Cleans
6 Handstand Push UpsRx+ - 70/50, 45# plate Deficit HSPU
Rx - 50/35
Sc - as needed.

There is a 600m mark. For reference, the turnaround point is the last driveway before the 800m turnaround.

Comment

Crossfit Games qualifier gets local!

Comment

Crossfit Games qualifier gets local!

With the dust settling from the startling announcement that regionals would be discontinued after the 2018 Games season, well known crossfit style competitions (Granite Games, Wodapalooza, Dubai Fitness Challenge) around the world received notification that they would be now part of a 16 competition qualifier circuit worldwide.

Well this week, the state of Maryland received exciting news that the Mid Atlantic Affiliate Challenge (The MAAC) hosted by the 12 Labours Lions (Columbia, MD), a highly respected and well known regional level competition that usually occurred during the in between state of the season right after the open and just before regionals allowing teams and individual athletes to stay sharp, would now be the Mid Atlantic CrossFit Challenge.

 

For those with aspirations of qualifying for the Crossfit Games this is a local opportunity to test your fitness against some of the best in our region!

 CYCLE 4 DAY 23

Follow us on Instagram @CrossFitHard and join our Facebook group!

Give us a rating!! On Google, Facebook and Yelp!!

************************************************

The question of the day:

What's your favorite food?

Snatch (6 Sets of 3 reps )Every 2:00 for 6 rounds:

3 Low Hang Snatch

Start at 70% and work up.

Drop and reset each rep.

Metcon (AMRAP - Rounds and Reps)20:00 AMRAP

15 Wall Balls
20 Abmat Sit Ups
20' Handstand WalkRx+ - 30/20
Rx - 20/14
Sc - as needed.

For the HS walk, start on the black mat and walk TO THE WALL two times.

To scale the HS walk, start at the rig and BEAR CRAWL DOWN TO THE WALL AND BACK two times.

I know we had HS push ups in yesterdays WOD, yesterdays goal was to work on pressing strength, todays goal is to work on shoulder stability.

Comment

Comment

October Social: Brookeville Beer Farm

beerfarm.png

Thanks to everyone that came out last Friday to Pinstripes! The evening was awesome because of YOU!!

Our next gym social is going to be at Brookeville Beer Farm in Brookeville, Maryland (right next to Olney). It’s about a 25 minute drive from the gym.

It will be held on Saturday, October 13th and we plan to start gathering around 1pm. There is a restaurant, bar and outdoor area. Weather permitting, we can gather outside and bring various outdoor activities (i.e. spikeball, cornhole) to enhance the fun! This location is kid friendly so feel free to bring the whole family!!

Mark your calendars, I’ll see you there!

For more info about Brookeville Beer Farm click here.

Cycle 4 Day 19

Follow us on Instagram @CrossFitHard and join our Facebook group!

Give us a rating!! On Google, Facebook and Yelp!!

************************************************

The question of the day:

What interesting skill do you want to learn?

Shoulder Press (5 Sets of 3 reps)

After your warm up, complete 2 sets of 10 reps and light-moderate weight.

Then, every 2:00 for 5 rounds, complete

3 Strict Press as heavy as possible. NO FAILING!

Metcon (Time)

3 Rounds

20 Abmat Sit Ups
15 Thrusters
10 Step Ups 24/20

Rest 1:00Rx+ - 115/75, 50s/35s
Rx - 95/65, 35s/20s
Sc - as needed.

Comment

Comment

Myth of the home gym

Homer.gif

Everybody has a friend that's eternally starting some "new" diet or workout regimen.

Problem is, your friend is rarely successful.

That's because this newfangled solution is actually a rotten trick.

Let me explain.

Maybe your friend owns a fitness membership to some overcrowded health club, barely using the gym; however, when they do, the workout lacks intensity, progression, and overload...

😡...treadmill walking, a random spin class, or some minimal-effort bodyweight routine. It adds up to a POOR return-on-investment. Wasted time.

So, to avoid the crowds and "save" money, your friend purchases a home gym...

😡...only to realize their basement is a low-energy environment to do the work required to build athletic strength and muscle.

News Flash: Owning a home gym does not automatically guarantee success.

But it's not your health-club membership or basement gym that's the problem.

It's your habits.

Generally speaking, many folks are “too busy” to train or prepare meals.

Or follow the fundamental "habits of health" that practically guarantee success.

But here’s a little mind-shift that will help you be more productive and manage your time better.

It’s a straightforward way of thinking designed to elevate your focus, so you actually get stuff done. Versus check social media on an OCD loop.

Habit #1: Dedicated Training Days/Times

On Mondays, Tuesdays, Thursdays, and Fridays… devote 45 minutes to structured and progressive training. Choose a dedicated early-morning time slot, like 4am, 5am, or 6am, and stick to the schedule.

Set your alarm clock and get out of bed immediately when it rings.

Unless you have a track record of DOING 208 progressive training sessions, at home, over the past year... it's probably better to exercise outside of your home.

Go to a strength-and-conditioning facility, run by an experienced coach.


This will greatly improve your accountability and your results.

Habit #2: Prepare Meals Before Mealtime

Bodyfat is burned in the kitchen.

In other words, it’s nearly impossible to out-train a poor nutrition plan.

Yet many folks falsely believe that you can, in fact, eat whatever you like, as long as you exercise.

Sorry, but you must mind your nutrition too.

On Sundays and Wednesdays… devote one hour per day to preparing your meals. 

Save time and order your groceries online. Have them delivered directly into your refrigerator and kitchen pantry.

Then you cook the meals, and portion them out into stainless-steel or glass single-serve containers.

Now all you do is eat the meals at the appropriate times.

(If you’re still unsure how to do this, email me now and I’ll help you.)

There is one other thing.

It has to do with creating a system of accountability so you actually stick to your plan.

Habit #3: Get an Experienced Coach

How many folks out there have been trying for YEARS to get healthy?

Decades go by and they're STILL 10+ pounds overfat.

Still sick and unhappy.

All because they are too stubborn, or too proud to heed this advice.

Or, sadly, some spend on material things that aren't helping you get healthy.

Remember there's no trailer hitch on a hearse... 

...you can't take your earthly possessions with you when it's time to go.


Look, today is the day to change your future.

But you must take action.

Make a promise to train four days this week, batch-prep your meals, and hire a coach to manage everything and hold you accountable.


To your success,

Coach graham

Cycle 4 Day 6

Follow us on Instagram @CrossFitHard and join our Facebook group!

Give us a rating!! On Google, Facebook and Yelp!!

************************************************

The question of the day:

What was your favorite part about your weekend?

Back Squat (6 sets of 4 reps)

Every 2:15 for 6 rounds, complete:

4 Back Squats at 80%

Metcon (Time)

3 Rounds

25 Kettlebell Swings
3 Rope Climbs
75 Double UndersRx+ - 70/53
Rx - 53/35
Sc- as needed

Scale rope climbs to 15 rings rows.

Comment

LEARN YOUR LIFTS.

Comment

LEARN YOUR LIFTS.

Alrighty folks, so as we’ve started a new cycle we are diving face first into plenty of Olympic lifts. Last week there were TONS of questions on the differences between the Olympic lifts and their PULLING and FINISHING positions.

We are featuring power snatches tomorrow so it is only right I dispel myths once and for all and give everyone clarity on just exactly what they are doing when they read a workout that has some sort of Olympic lift.

Let’s talk about our pulling positions first.

PULLING POSITIONS -

FULL = Pulling from the GROUND
*Unless the Olympic lift specifies HANG or HIGH HANG, you should always assume the barbell is taken off the ground
HANG = Pulling from the KNEE
*This can either be the TOP of the knee or slightly BELOW the knee, both have their merit and produce different feels in the pull
HIGH HANG = Pulling from the top of the HIP
*With regards to the Snatch the barbell will be actually sitting in the hip pocket because of the wider positioning of your grip, causing your arms to be sitting fully straight, allowing the bar to comfortably sit in the hip pocket.
*With regards to the Clean, the barbell positioning in regards to the hip will be solely contingent on the arm length of the athlete. Some will have the bar sitting in the actual hip because they have shorter arms, some will not. Your hands will be in a clean width grip and the arms should be fully straight. DO NOT bend the elbows in an attempt to get the bar closer to your actual hip pocket. That will only cause your pull to be weak and awkward.

Now that we have gone over how and where to pull from, let’s talk about the lifts themselves.

CLEAN vs. SNATCH

CLEAN - Bar taken from the ground, to the front rack (your shoulders)
*Hang Clean = Perform a deadlift, bring the bar to the knee and then perform the clean
*High Hang Clean = Perform a deadlift, bring the bar to the top of your hip and then perform the clean


SNATCH - Bar taken from ground to an overhead position in ONE MOTION with arms fully locked out.
*Hang Snatch= Perform a deadlift, bring the bar to the knee and then perform the snatch
*High Hang Snatch= Perform a deadlift, bring the bar to the top of your hip and then perform the snatch

Moving on from the movements themselves. We are going to finish with our catch positions (essentially the final position you will stop the movement before standing up and showing a fully locked out position (hips and knees locked out).


POWER POSITION - The athlete will catch the bar with their hips PARALLEL to the ground (in plain English, you are catching your barbell NOT in a squatting position).
*Unless the Olympic lift specifically states POWER (ie. Power Snatch), you should ALWAYS assume you are catching the lift in a squatting position.

SQUAT POSITION - The athlete will catch the bar with their hips in a FULL SQUAT.
*This position will normally result in heavier weight being lifted because the athlete has more time to pull their body under the barbell. It requires more mobility, coordination and timing to do so.

The PULLING and FINISHING positions can be put together in numerous versions (hang power snatch, high hang clean etc.)

If you are somebody who fails to understand the lifts. This blog post is for you. This should clear up a lot of mystery around the positioning and allow you to move the barbell more confidently and comfortably.


Happy Wednesday everyone!

Cycle 4 Day 13

Follow us on Instagram @CrossFitHard and join our Facebook group!

Give us a rating!! On Google, Facebook and Yelp!!

************************************************

The question of the day:

What’s the best knock-knock joke you know?

************************************************
REMINDER!!! THIS WEEK!!

Our Back to School Happy Hour is coming up quick!!

Mark your calendars for:
Friday, September 14th @ Pinstripes at Pike and Rose.

We'll start meeting between 5:30-6 but come late if you want!

(Friday classes will be held as normal hours)

Power Snatch (6 sets of 2 reps)

Every 2:00 for 6 rounds,
complete:

2 Power Snatches at 80%+

Metcon (AMRAP - Reps)

10:00 AMRAP

35 Bar Facing Burpees
25 Overhead Squats

Then

Max Dumbbell Box Step Ups in remaining time. 24/20"Rx+ - 135/95, 50s/35s
Rx - 115/75, 35s/20s
Sc - as needed

Score is total step ups.


Comment

Comment

September 11, 2001 Tribute WOD - “Always Remembered”

9776476_orig.jpg

Seventeen years ago on September 11, 2001, the United States was viciously attacked. Four planes were hijacked by terrorists.  Two of the aircraft were sent crashing into the Twin Towers in New York, New York; the third plane into the Pentagon in Washington D.C.; and the fourth into a field near Shanksville, Pennsylvania.  By the end of the attacks, the death toll had risen to nearly 3,000 souls, including the 227 civilians and 19 hijackers onboard the four planes and 343 and 72 police and firemen respectively.

The destruction done during these attacks has had a perpetual effect on our country, and tomorrow we will remember the full impact of those events that unfolded a sleepy Tuesday in September. We will recognize those civilians’ whose lives were taken from us too soon; we will not forget to honor those police and fire who fought to protect us, and we will remember as a way to prevail united as a nation.

These attacks of September 11th were intended to crush our spirit. Rather, we have emerged stronger and more unified. We feel renewed devotion to the principles of political, economic and religious freedom, the rule of law and respect for human life. We are more determined than ever to live our lives in freedom. –Rudolph W. Giuliani. December 31, 2001.

This workout honors the fallen. The 2001 meter row represents the year. The 4 Rounds represents the four planes. The 9 Rope Climbs represents the month. The 11 Bear Complexes represent the day. The 2977 meter row represents the lives lost.

  • Coach Vic

Please join us tomorrow along with other boxes to complete the following workout:

Cycle 4 Day 12

Follow us on Instagram @CrossFitHard and join our Facebook group!

Give us a rating!! On Google, Facebook and Yelp!!

************************************************

The question of the day:

Where were you on Septemeber 11?

************************************************
REMINDER!!! THIS WEEK!!

Our Back to School Happy Hour is coming up quick!!

Mark your calendars for:
Friday, September 14th @ Pinstripes at Pike and Rose.

We'll start meeting between 5:30-6 but come late if you want!

(Friday classes will be held as normal hours)

Metcon (Time)

"Always Remembered"
Teams of 2, For Time:
Buy-In: 2001 Meter Row

4 rounds:
9 Rope Climbs
11 Bear Complexes (135/95)

Cash-Out: 2977 Meter Row

Rx+ - 185/135
Rx - 135/95

Comment

Comment

Experiments with intermittent fasting

Nutrition is a really hot topic in the CrossFit community, but with the debate centering on whether to eat Paleo or Zone, I’m afraid another eating style is completely flying under the radar.

Careful, folks. You don’t want to miss this one.

It’s called intermittent fasting (IF), and while it’s certainly not for everyone, there are athletes in the CF community who would absolutely benefit from playing around with it.

Now, before you pick up your Zone or Paleo toys and go home, here’s the interesting thing: you can still Zone or Paleo while experimenting with IF.

I’ll tell you how.

About Intermittent Fasting

Maybe you don’t know what the heck I’m talking about when I refer to IF, so let’s start with the basics.

“Intermittent fasting” is the name some nutrition experts give to the practice of occasionally going for extended periods without eating. Maybe you go 12 hours. Maybe it’s 16 hours. Maybe it’s 24 hours.

Pretty simple, right? Sometimes you eat. And sometimes you don’t.

Here’s the catch: no matter what eating style you currently follow, I promise you’re already doing some form of intermittent fasting. Think about it this way: let’s say you eat dinner by 8 p.m. and breakfast at 8 a.m. the next day. In that case, you’re fasting for 12 hours every day. (Some people refer to this as a 12/12 eating schedule because it’s 12 hours of fasting and 12 hours of eating).

"Remember you’re already doing intermittent fasting. Every day. And you’re probably already enjoying some of its benefits."

So if your knee-jerk reaction is to say “no way!” to intermittent fasting, remember you’re already doing intermittent fasting. Every day. And you’re probably already enjoying some of its benefits.

However, some great new research shows that a ton of really powerful benefits might come when we extend the fast even longer than the typical 12 hours.

The Benefits of Intermittent Fasting

Intermittent fasting can be done every other day, once per week or once per month, depending your personality and lifestyle. (Staff/CrossFit Journal)

In animal models, where most of the research has been done, the proposed benefits of extending our normal fast—from time to time—reads like a laundry list of look-better, feel-better, live-longer physiological changes. These changes include:

Reduced:
• Blood lipids (including decreased triglycerides and LDL cholesterol)
• Blood pressure (perhaps through changes in sympathetic/parasympathetic activity)
• Markers of inflammation (including CRP, IL-6, TNF, BDNF and more)
• Oxidative stress (using markers of protein, lipid and DNA damage)
• Risk of cancer (through a host of proposed mechanisms; we’ll save them for another review)

Increased:
• Cellular turnover and repair (called “autophagocytosis”)
• Fat burning (increase in fatty acid oxidation later in the fast)
• Growth-hormone release later in the fast (hormonally mediated)
• Metabolic rate later in the fast (stimulated by epinephrine and norepinephrine release)

Improved:
• Appetite control (perhaps through changes in PPY and ghrelin)
• Blood-sugar control (by lowering blood glucose and increasing insulin sensitivity)
• Cardiovascular function (by offering protection against ischemic injury to the heart)
• Effectiveness of chemotherapy (by allowing for higher doses more frequently)
• Neurogenesis and neuronal plasticity (by offering protection against neurotoxins)

To check out Dr. John M Beradi's full article courtesy of the CrossFit Journal click here

Stay healthy my friends,

Coach Graham

 

cycle 4 Day 11

Follow us on Instagram @CrossFitHard and join our Facebook group!

Give us a rating!! On Google, Facebook and Yelp!!

************************************************

The question of the day:

What is your favorite smell and why?

************************************************
REMINDER!!! THIS WEEK!!

Our Back to School Happy Hour is coming up quick!!

Mark your calendars for:
Friday, September 14th @ Pinstripes at Pike and Rose.

We'll start meeting between 5:30-6 but come late if you want!

(Friday classes will be held as normal hours)

Back Squat (5 sets of 5 reps )

Every 2:15 for 5 rounds, complete:

5 Back squats at 75%

Metcon (Time)

3 Rounds

400m Run
20 Sumo Deadlift High Pull
20 Front Rack Lunges

Rx+ - 115/75
Rx - 95/65
Sc - as needed.

Comment

Dubai CrossFit Championship

Comment

Dubai CrossFit Championship

 

After much heard controversy over alleged rumors of Greg Glassman wanting to change the Crossfit Games competitive atmosphere globally there are some new waves being made.

The “Dubai Fitness Championship” is now the  “Dubai CrossFit Championship” and bodes to be the first stop in a rumored 16 circuit qualifying ring for the 2019 CrossFit Games season.

CrossFit HQ hasn’t formally announced anything regarding these changes so a lot of it is heresay until the 2019 rulebook comes out. All we can estimate so far is there will be massive changes to the 2019 season, this Dubai Championship helps to confirm that much at least.

 

Stay tuned folks.

 

 CYCLE 4 DAY 8

Follow us on Instagram @CrossFitHard and join our Facebook group!

Give us a rating!! On Google, Facebook and Yelp!!

************************************************

The question of the day:

What’s your favorite part of a county fair?

************************************************
AUGUST HANDSTAND CHALLENGE!!

The challenge is to accumulate at least 2 minutes of any style handstand hold everyday! Ask your coach for any scaling options.

If you complete your handstand outside of the gym, post a picture or video to social media tagging the gym for your efforts to count!

Our goal is to reach a total of 16 hours by September 6th!!

Back Squat (5 sets of 5 reps)Every 2:15 for 5 rounds, complete:

5 Back Squats at 70%

Metcon (AMRAP - Rounds and Reps)15:00 AMRAP

300m Run
15 Squat Snatch
15 Push UpsRx+ - 135/95
Rx - 95/65
Sc - as needed.

Comment

Comment

Retool your gymnastics skills

Retool your gymnastics skills with elite gymnast Carl Paoli, coach at San Francisco CrossFit and creator of GymnasticsWOD.com. Through his Freestyle Connections Seminar, Paoli introduces athletes to advanced gymnastics skills using simple progressions and coaching points. Today’s movement is the handstand push-up.

In Part 2 of the series, Paoli explains how active shoulders create tension and stabilize the midline. He describes how a handstand push-up is like a squat with the order of movement from core to extremity.

“The shoulder’s the hip, the elbow’s the knee, and the wrist is the ankle,” he says. The same problems present themselves with both movements: knees rolling in during a squat is just like elbows moving out in the handstand push-up—both are a loss of tension.

Paoli shows how to spot and scale the handstand push-up as the next progression from a wall walk. Further advancements to the progression are forward-facing handstand push-ups for quick transitions and parallette handstand push-ups for increased range of motion.

Paoli says the drills help address holes in your fitness that might translate over to other movements, such as Olympic lifting.

“Gymnastics is only an excuse to be able to talk about these holes,” he says.

Watch both parts of the series:

• HSPU Progression with Carl Paoli: Part 1

• HSPU Progression with Carl Paoli: Part 2

Stay healthy my friends,

Coach Graham

Cycle 4 Day 7

Follow us on Instagram @CrossFitHard and join our Facebook group!

Give us a rating!! On Google, Facebook and Yelp!!

************************************************

The question of the day:

What’s a funny (appropriate) pick-up line that works for you?

************************************************
AUGUST HANDSTAND CHALLENGE!!

The challenge is to accumulate at least 2 minutes of any style handstand hold everyday! Ask your coach for any scaling options.

If you complete your handstand outside of the gym, post a picture or video to social media tagging the gym for your efforts to count!

Our goal is to reach a total of 16 hours by September 6th!!

Deadlift (3 sets of 3 reps.)

After a long warm up, every 2:30 for 3 rounds, complete:

3 Deadlifts

Start your first set at 85% and work up based on feel.

Metcon (AMRAP - Rounds and Reps)

12:00 AMRAP

15 Kettlebell Swings
12 Burpees to a target
9 Handstand Push Ups

Rx+ - 70/53
Rx - 53/35
Sc -as needed.

Cash Out

Complete 50 pull ups of any kind.

Break up the 50 reps however necessary.

10:00 CAP

Comment

Comment

Labor Day Schedule

WHAT ARE YOU DOING FOR THIS LABOR DAY?

PLEASE NOTE WE ARE ONLY RUNNING A 10AM CLASS ON MONDAY SEPTEMBER 3RD, ALL OTHER CLASSES ARE CANCELLED.

WE LOOK FORWARD TO SEEING YOU FOR AN EPIC WORKOUT!!!

Cycle 4 Day 4

Follow us on Instagram @CrossFitHard and join our Facebook group!

WHAT ARE YOU DOING FOR THIS LABOR DAY?

PLEASE NOTE WE ARE ONLY RUNNING A 10AM CLASS ON MONDAY SEPTEMBER 3RD, ALL OTHER CLASSES ARE CANCELLED.

WE LOOK FORWARD TO SEEING YOU FOR AN EPIC WORKOUT!!!

Give us a rating!! On Google, Facebook and Yelp!!

************************************************

The question of the day:

What’s your best idea for a reality TV show?

************************************************
AUGUST HANDSTAND CHALLENGE!!

The challenge is to accumulate at least 2 minutes of any style handstand hold everyday! Ask your coach for any scaling options.

If you complete your handstand outside of the gym, post a picture or video to social media tagging the gym for your efforts to count!

Our goal is to reach a total of 16 hours by September 6th!!

Clean (2 Rep Max)

Take 15 minutes to work up to a 2 rep max hang clean.

The hang position will be from just above the knee. Do not drop the bar between reps.

Complete 7 sets of 2 reps.

Rest adequately between sets.

Metcon (Time)

2 Rounds

50/40 Calorie Row
50 Wall Balls 20/14#
400m Run
50 Thrusters 45/35#

Scale as needed.

Comment

Snatch help!

Comment

Snatch help!

We just had our 2RM hang snatch today and there were some noticeable differences in length of grip on each athlete’s barbell. 

Some may know this and some may not but here is some help on just how “wide” you should have your grip with your snatch!

Check out this post from 2012 Olympic gold medalist in the 105kg division Oleksiy Torokhity  

 PVC SNATCH TEST

 

Have a great hump day y’all.

 

 

Comment

Comment

Gym Hygiene

Gym Hygiene

Personal Hygiene in the gym is important to all of us in preventing the spread of infection. In a nutshell, good hygiene is a BIG deal.  Especially in an environment filled with germs just waiting to attack.  Practicing good hygiene habits will not only keep you and others from getting sick, but it will also save you from potential infections, and other yucky things. After all: germs are everywhere!

It is ALWAYS imperative that we all take the time to clean off our equipment after every use and thoroughly wash hands before and after working out.

Think about how sweaty (and sometimes even bloody!) we get at a CrossFit gym…..yet we rarely remember to wipe everything down when we’re done.  Do your friends and yourself a favor and be sure to clean any and all sweat, blood, spit, tears, and other messes off before you leave for the day.  Let’s all do this, so we can all have a ‘fresh start’ when we pick up a piece of equipment!

There are numerous skin infections that can crop up in gyms where shared equipment and common areas are utilized. Many of these infections are resistant to many common antibiotics. Here's what you need to know about drug-resistant staph:

How can I contract a staph infection?

Close skin-to-skin contact
Openings in the skin, like cuts or abrasions (open blisters) even bug bite sites
Contaminated items and surfaces
Poor hygiene

The best ways to prevent Staph and MRSA:

Wash your hands thoroughly. Use soap and water or an alcohol-based hand sanitizer. Experts suggest that you wash your hands for as long as it takes you to recite the alphabet.

Cover cuts and scrapes and blisters with a clean bandage. This will help the wound heal. It will also prevent you from spreading bacteria to other people.

Do not touch other people's wounds or bandages.

Do not share personal items like towels or razors.

Wipe down gym equipment before and after you use it.

Just as a hot soapy shower after an intense CrossFit workout is a must to help us rinse off the sweat and become fresh again, the same goes for our workout clothes, accessories, and gym shoes!  PLEASE try not to use the same gym clothes and gear every session. It can be easy to fall into a pattern of just leaving them at work, or stuffing them into a handy gym bag, and then putting them back on again the next time you want to get your WOD on.  Don’t do it, it’s important to take them home and wash them regularly before wearing them again.  I’m sure I don’t have to tell you that nasty germs and not-so-sweet smells can live in your clothes and accessories, too!  Shoes that stay in your cubby should be sprayed daily with Febreeze or Lysol to kill germs.  Best to maintain a routine in which you clean ‘em up, switch ‘em out, and keep ‘em fresh!

Thank you for doing your part at keeping our gym as healthy, clean and fresh as we’d like our bodies to be!

Stay healthy my friends!

Coach Graham

 

Cycle 4 Day 1

Follow us on Instagram @CrossFitHard and join our Facebook group!

Give us a rating!! On Google, Facebook and Yelp!!

************************************************

The question of the day:

What is your real favorite movie, and what movie do you pretend is your favorite to sound cultured?

************************************************
AUGUST HANDSTAND CHALLENGE!!

The challenge is to accumulate at least 2 minutes of any style handstand hold everyday! Ask your coach for any scaling options.

If you complete your handstand outside of the gym, post a picture or video to social media tagging the gym for your efforts to count!

Our goal is to reach a total of 16 hours by September 6th!!

Back Squat (1 Rep Max)

Take 20 Minutes to find a 1RM Back Squat.

**If you have been doing CrossFit for less than 9 months, work up to a heavy set of 5 reps.

Recommended Sets:
1X5 @ 50%
1X4 @ 60%
1X3 @ 70%
1X2 @ 80%
1X1 @ 90%
1x1 @ 95%
1X1 @ 100+%
1X1 @ 100+%

Rest adequately between sets. Make sure you know how to "bail" prior to starting.

Metcon (Time)

3 Rounds

75 Double Unders
15 Squat Cleans
18 Chest to Bar Pull Ups

15:00 CAP

Rx+ - 115/75, 100 DUs
Rx - 95/65
Sc -as needed.

Scale movements and reps appropriately to complete the workout under or VERY close to the CAP.

Singles count as .5 reps.

This workout will be repeated at the end of the cycle.

Comment

Comment

Mark Your Calender: "Back to School Happy Hour!"

CrossFit Hard Back to School Happy Hour!

Where: Pinstripes in Pike and Rose 11920 Grand Park Ave, North Bethesda, MD 20852

When: Friday September 14th! 6pm to ????

Who: YOU!! and any family and/or friends you would like to bring! The more the merrier!

Why: To hangout with the CF Hard community outside of the gym!

Other details: We will be reserving two lanes for actual bowling if anyone would like to bowl. Pinstripes has a nice outdoor patio, we plan to meet there and hang out. Feel free to arrive around 5:30 to 6pm (I will personally show up after coaching the 4:30 class). If you cannot arrive around that time, it's okay to show up late!! We will be hanging out until who knows??

The Friday evening classes will be held as normally scheduled.

Check out the Pinstripes website here.

- Coach Greg

Cycle 3 Day 35

Follow us on Instagram @CrossFitHard and join our Facebook group!

Give us a rating!! On Google, Facebook and Yelp!!

************************************************

The question of the day:

What’s the craziest thing on your bucket list?

************************************************
AUGUST HANDSTAND CHALLENGE!!

The challenge is to accumulate at least 2 minutes of any style handstand hold everyday! Ask your coach for any scaling options.

If you complete your handstand outside of the gym, post a picture or video to social media tagging the gym for your efforts to count!

Our goal is to reach a total of 16 hours by September 6th!!

Deadlift (5 sets of 8 reps.)

Take 15 minutes to complete all sets and reps.

Start at 65% and work up.

Complete the handstand challenge between sets.

Rest at least 2:00 between sets.

Metcon (Time)

4 Rounds

300m Run
12 Shoulder to Overhead
18 Toes to Bar

Rx+ - 155/105
Rx - 135/95
Sc - as needed.

Comment

Let’s talk “Fiber”

Comment

Let’s talk “Fiber”

After a brief conversation with a member this week about a fiber based snack, I figured it was a good opportunity as ever to give the CF Hard family a little brush up on what exactly fiber is.

What is fiber?: A complex carbohydrate that cannot be absorbed by the human body.

There are TWO types of fiber: SOLUBLE and INSOLUBLE.

 Soluble fiber absorbs water to form a gel-like substance in your digestive tract, aka it helps with your poops! (These can be found in carrots and oats).

Insoluble fiber is what you can refer to as “ruffage” found in stalks and seeds, these don’t dissolve in water and isn’t absorbed in your bloodstream but helps bulk up your waste to keep you regular. (These can be found in zucchini and broccoli stalks).

 

WHAT DOES FIBER DO? 

Contributes to a feeling of fullness

Regulates blood sugar

Maintains healthy cholesterol levels

Reduces risk of colon cancer

 

The FDA recommends 25g of fiber per day although experts advocate for more. 

Happy Wednesday everyone, hope you learned something! 

 

CYCLE 3 DAY 33

Follow us on Instagram @CrossFitHard and join our Facebook group!

Give us a rating!! On Google, Facebook and Yelp!!

************************************************

The question of the day:

Who is your craziest/most interesting relative?

************************************************
AUGUST HANDSTAND CHALLENGE!!

The challenge is to accumulate at least 2 minutes of any style handstand hold everyday! Ask your coach for any scaling options.

If you complete your handstand outside of the gym, post a picture or video to social media tagging the gym for your efforts to count!

Our goal is to reach a total of 16 hours by September 6th!!

Clean (5 sets of 4 reps)Every 2:30 for 5 rounds, complete:

4 POWER Cleans

Start at 75%

Metcon (AMRAP - Rounds and Reps)20:00 AMRAP

10 Hand-release push ups
16 Dumbbell Snatches
20/15 Calorie RowRx+ - 70/50
Rx - 50/35
Sc - as needed.

Keep your core tight on the push ups.

 

 

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource MobilityWOD