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Fit and Fabulous: Robyn

So proud of our member Robyn, check out her story:

"On this day two years ago I took my first CrossFit class. It was challenging but also invigorating. Over the following weeks I learned that the limits I thought I was bound by were self-imposed. After some classes I would be so exhausted, but also in wonder at it, like “I just DID that??” The feeling of accomplishment and badassity are a great motivator.

CrossFit Hard was different from other gyms I tried previously, right from the first day. When I walked in a woman I never met before greeted me as she was leaving. On the first day of the challenge one of the owners came up and started talking to me, and made me feel welcome. The classes were led by amazing coaches who ensured me I could continue when I felt there was no way I could, and the whole class gave each other encouragement and cheered each other on. These may seem like little things but to me they were important.

When I decided to continue after the six-week challenge, I had no idea I would still be in love with CrossFit this far into the future. I just knew it made me feel better, that aches and pains I had been living with were going away or already gone, and that I felt strong after the workout of the day (WOD). It was a community and I felt welcome there.

I am so grateful that I had the nerve to try CrossFit. I have made some amazing friends and learned so much about myself. CrossFit helped me change my life. Since starting:

--I can run a sprint three times farther without stopping
--I can row 1000 m in half the time
--I can do Rx (on the floor) push-ups (I used to scale on a box)
--I can do hanging knee raises (after hundreds of ring rows! I couldn’t hang from the bar before) 
--I can deadlift 215 lbs
--I finished all of the CrossFit Games Open workouts this year
--I got my name on the gym leaderboard for an Olympic lift
--I see myself as “athletic” for the first time
--I can move around much more easily and can lift heavy things
--My mood is generally better and I am more optimistic about problems and challenges

Robyn.jpg

Hope this amazing story motivates you! When you see Robyn give her a high five!

Stay healthy and get motivated!

Coach Graham

 

Cycle 1 Day 20

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

The question of the day:

What’s the craziest thing on your bucket list?

Sumo Deadlift (5 Sets of 4 Reps)

Every 3:00 for 5 rounds:

4 Sumo Deadlifts @ 80%

Metcon (Time)

21-18-15-12-9-6-3

Thrusters
Calories on Bike

12:00 CAP

Rx+ - 95/65
Rx - 75/55
Sc - as needed.

Happy Friday!

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May Social Event!

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The King Farm Wine, Beer and Music Festival Returns!!

Do you enjoy wine, beer, food, music and fun?

Saturday, May 12, 2018

2:00pm to 8:00pm

300 Saddle Ridge Circle, Rockville, Maryland 20850

Come hangout outside of the gym! Tickets are cheap and available for purchase!

For more information, click here

Cycle 1 Day 19

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

The question of the day:

What band would you be embarrassed to admit you listen to?

Front Squat (5 sets of 4 Reps)

Every 3:00 for 5 rounds:

4 Front Squats @80%

Metcon (3 Rounds for reps)

5:00 AMRAP x3

30 Alternating Dumbbell
20 Burpee Box Jumps
MAX REP Double unders in remaining time

Rest 2:00 Between AMRAPs

Rx+ - 70/50
Rx - 50/35
Sc - as needed.

Score is total double unders for each round. Single unders count as .5 reps

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Regionals Are Right Around The Corner!

The 2018 CrossFit Games Open season is over and now the fittest around the respective regions are doing to duke it out to secure their spot at the 2018 CrossFit Games in Madison, WI. 

Our region Mid-Atlantic will combine with the South East region to tackle the devious mind of Dave Castro and the WODs featured in this years Regional Qualifier. 

The competition will take place June 1-3, 2018 in West Palm Beach, Florida at the Palm Beach County Convention Center.

Tickets can be purchased here!

 

Cycle 1 Day 18

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

The question of the day:

Who is your craziest/most interesting relative?

Push Press (5 Sets of 6 Reps)

Evey 2:00 for 5 rounds:

2 Strict Press + 4 Push Press

Work Up in weight.

Karen (Time)

For Time:  
150 Wall-Ball Shots, 20# / 14#

12 minute CAP

Complete the squat portion of your wall balls to a medball if you normally have trouble maintaining a proper squat (below parallel) while performing wall balls.

Cash Out

3x20 Heavy Russian Kettlebell Swings

3x10 GHD Sit Ups

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“I Have Found My Cure for My Chronic Disease”

Daniel Trejo’s doctor called him into her office three months after prescribing a triple cocktail of medicine to address issues with blood pressure, cholesterol and blood sugar.

When 47-year-old Trejo had first visited her in February 2017, his A1c levels were 9 percent, which put him in the diabetic range.

Check out how Daniel made a sustainable change through lifestyle not pills in the CrossFit Journal here

Stay healthy my friends,

Coach Graham

 

Cycle 1 Day 16

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

The question of the day:

What was your favorite Halloween costume you wore as a child?

Clean (6 sets of 4 reps.)

Every 2:00 for 6 Rounds:

1 Clean Deadlift + 1 Clean Pull + 2 High Hang Clean

Metcon (AMRAP - Rounds and Reps)

20:00 AMRAP

500/400m Row
20 Deficit Push Ups
10 Pistols

Rx+ - 45s/25s
Rx - 35s/15s
Sc - as needed.

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New CrossFit Documentary!!

Where Is "The Redeemed and the Dominant" Available?

By CrossFit

How to watch the new CrossFit documentary "The Redeemed and the Dominant," available now.

The wait is over, the third Fittest on Earth documentary has finally been released! (Available worldwide on April 3.)

From directors Heber Cannon, Mariah Moore and Marston Sawyers comes this in-depth documentary about the 2017 Reebok CrossFit Games. Follow Mat Fraser, Tia-Clair Toomey and the rest of the field through an epic journey to find the Fittest on Earth.

Worldwide Viewing Options 

There's more! The film is available on iTunes in countries and territories around the world. Here is a list: 

Anguilla, Antigua and Barbuda, Argentina, Armenia, Australia, Austria, Azerbaijan, Bahamas, Belarus, Belgium, Belize, Bermuda, Bolivia, Botswana, Brazil, Brunei Darussalam, Cambodia, Canada, Cape Verde, Cayman Islands, Chile, Colombia, Denmark, Dominica, Ecuador, El Salvador, Fiji, Finland, France, Gambia, Germany, Grenada, Guatemala, Guinea-Bissau, Honduras, Hong Kong, Ireland, Israel, Italy, Lao People's Democratic Republic, Macau, Mauritius, Mexico, Micronesia, Federated States of, Moldova, Republic Of, Mongolia, Mozambique, Namibia, Netherlands, New Zealand, Niger, Norway, Panama, Peru, Philippines, Spain, Sri Lanka, St. Kitts and Nevis, Swaziland, Sweden, Thailand, Trinidad and Tobago, Uganda, United Kingdom, United States, Venezuela, Vietnam, Virgin Islands, British and Zimbabwe.

There are more to come. Watch here.

You can also watch the documentary from anywhere in the world in the CrossFit Journal. 

CrossFit Journal

U.S. Viewing Options 

Here's a complete list of ways you can access and watch the newly released documentary (U.S. only):

Amazon 

Google Play

iTunes

Vimeo

Vudu

Microsoft

YouTube


Available on Blu-ray and DVD (March 27):

Amazon DVD

Amazon Blu-ray

Cycle 1 Day 4

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

The question of the day:

Have you ever gotten super lost? What happened?

L-Sit (Tabata)

Alternating Tabata (24 Rounds, :20 Work, :10 Rest)

L-Sit
Thumbs Up Hold
Handstand Hold

Metcon (AMRAP - Reps)

6:00 AMRAP x2

20 Kettlebell Snatch
10 Burpees

2:00 Rest between AMRAPS

Pick up where you left off after the first AMRAP.

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

Score is total reps completed.

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Join us tonight for our LAST Friday night lights - CrossFit Open 18.5

Congratulations to all of you who tackled 18.4 last week.  

Today we will be hitting CrossFit Open WOD 18.5 during all regular class times. We will also be running our LAST Friday night lights for our 4:30, 5:30 and 6:30 classes this evening. So come out and support your community for this fun event!

-Coach Vic

Check out pictures from 18.3!

Be sure to check out the movement Standards here:

 

2018 Open Cycle Day 25

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

The question of the day:

What option did you chose for 18.5?

CrossFit Games Open 18.5  (Ages 16-54)  11.6 and 12.5 (AMRAP - Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.

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18.5 Will Be Community Choice!!!

CrossFit Open Workout 18.5 is … going to be decided by you, the CrossFit Community.

At 3 p.m. PT today!! March 22, Castro will announce three workout options for 18.5 on Facebook Live. The CrossFit community will then have the chance to vote on the workouts and select the one we will all have to perform in Week 5 of the CrossFit Games Open. That’s right: three options at 3 p.m. PT. 

At 5 p.m. PT, Castro will announce the winning workout and the Dottirs—Annie Thorisdottir, Katrin Davidsdottir and Sara Sigmundsdottir—will go head-to-head on 18.5 from CrossFit Reykjavík in Iceland.

Tune in on the CrossFit Games Facebook page and Games.CrossFit.com at 3 p.m. PT to see the announcement and pick your destiny.

Click here to view the rest of the article by CrossFit.

2018 Open Cycle Day 24

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

The question of the day:

What did you do on your snow day?

Turkish Get Up (5 sets of 2 reps)

Every 2:00 for 5 rounds, complete:

2 Turkish Get Ups (1 per arm)

Work up in weight.

Metcon (No Measure)

Alternating Tabata (16 Rounds, :20 on, :10 off)

Hollow Hold
Superman Hold

Metcon (AMRAP - Rounds and Reps)

10:00 AMRAP

10 Wallballs 20/14
10 Push Ups
10 Overhead Lunges w/ Wallball
10 Push Ups

Scale as needed.

 

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Happy Snow Day! All Afternoon Classes are cancelled!

Good Afternoon CrossFit Hard community,

The afternoon classes (430 PM / 530 PM / 630 PM/ 730 PM) will be canceled. If you missed the early bird workouts this morning, try this HardCircuit at home. No equipment needed! 

Core Circuit: 
With no rest between movements complete the following
:30 seconds plank hold
:30 seconds low plank hold
:30 high plank cross mountain climbers
:30 hollow hold
:30 hollow rocks
(Complete 5 rounds for an added challenge)

HardCircuit:
5 Rounds: 
1:00 Max Squats (goal: >30)
1:00 Max Pushups (goal: >15) 
1:00 Max Lunges (goal: >20)
1:00 Max Burpees (goal: >15) 

Full body workout
An effective blend of strength AND circuit training 

Post your workout selfie to social media and make sure you tag @CrossfitHard

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

-Coach Vic

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“I Owe It to Myself to Get Well”

 

Al Sagapolutele was always the “big guy.” As a result of poor eating and drinking habits, he weighed as much as 485 lb. after college.

A few years ago, Sagapolutele suffered a heart attack, and treatment left him with three stents. He also had sciatic nerve pain, a herniated disk and spinal stenosis in two parts of his lower lumbar region. After multiple doctors told him he needed to lose weight, a desperate Sagapolutele saw a gastric-bypass surgeon. When a good friend questioned whether Sagapolutele had done everything possible to lose the weight naturally, Sagapolutele admitted he hadn’t.

A year and a half ago, Sagapolutele started one-on-one sessions with Dorian Shockey, owner of CrossFit Resurgens in Atlanta, Georgia. Though Sagapolutele had tried other gyms in the past, this was like talking to a friend, he said. He eventually progressed to the affiliate’s beginners course, then regular classes.

More than anything, Sagapolutele was struck by the sense of community and supportive atmosphere at CrossFit Resurgens.

“As soon as I left the beginners class and joined the regular class, strangers walked up and cheered me on, people who don’t know you, yet they recognize why you’re there. They come in and they want to see you do your best, no matter what it is,” he said, choking up.

The results speak for themselves. When Sagapolutele started CrossFit, he weighed 422 lb. Today, he’s down to 268 lb., just 18 lb. shy of his goal weight. His longtime knee and ankle pain is gone, his sleep apnea has subsided and his cardiologist is elated with his progress.

“I’ve been sick for so long that I think I owe it to myself to get well,” Sagapolutele said.

Inspiring stuff!

Stay healthy my friends,

Coach Graham

 

2018 Open Cycle Day 16

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

The question of the day:

What did you get into the most trouble for with your parents as a kid?

Back Squat (4 Sets of 4 reps.)

Every 2:15 for 4 rounds, complete:

4 Back Squats at 75%++

Metcon (Time)

6 Rounds

30 Kettlebell Swings (American)
20 Hand Release Push Ups
10 Toes to bar

18:00 CAP

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

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Join us tonight for Friday night lights - CrossFit Open 18.3

Congratulations to all of you who tackled 18.2 last week. We have over 50 athletes signed up for the Open this year.

Check out this video from last week:

 

Today we will be hitting CrossFit Open WOD 18.3 during all regular class times. We will also be running our Friday night lights for our 4:30, 5:30 and 6:30 classes this evening. So come out and support your community for this fun event!

-Coach Vic

Be sure to check out the movement Standards here:

 

 

 

2018 Open Cycle Day 15

The Spring 6 Week Transformation Challenge starts this week! Welcome anyone participating!

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

The question of the day:

What’s the worst thing you ever did as a kid — and got away with?

Crossfit Games Open 18.3 (Ages 16-54) (Time)

2 rounds for time of:

100 double-unders
20 overhead squats 115/80 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35 lb
100 double-unders
12 bar muscle-ups

Time cap: 14 minutes

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Crossfit Wellness Continuum

 

Happy Wednesday!

 

Check out a quick article on the “Wellness Continuum” from founder Greg Glassman 

CrossFit’s Wellness Continuum  

 

 2018 OPEN CYCLE DAY 13

The Spring 6 Week Transformation Challenge starts this week! Welcome anyone participating!

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

The question of the day:

Who was your childhood actor/actress crush?

Clean and Jerk (10 Sets of 1 Rep.)Every minute on the minute:

1 Squat Clean @75%++

Work up in weight.

Metcon (Time)40/32 Cal bike buy in

5 Rounds

10 Front Squats
12 Burpees

20/15 Bike cal cash out25 minute CAP

Rx+ - 135/95
Rx - 95/65
Sc - as needed.

SPRINT ON THE BIKE!

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Tip Tuesday: How to Mentally prepare for the Open

The start of the new year is always an exciting and busy time in the fitness industry. Dozens of new athletes have New Years Resolutions, learning new skills, getting excited about every new movement, and being extremely motivated to achieve their goals. This is one of the most exciting times of the year for coaches, gym owners, and all members of the CrossFit community. 

2018 is the eighth year for the worldwide Open which has seen hundreds of thousands of participants come through over the past couple years. With the increased popularity and growth expected, it is not surprising that everyone in the community is being overwhelmed with the hype for the upcoming event. From banner ads,  Instagram ads, Facebook profile picture filters, and email newsletters; it is easy to get wrapped up in all the hype.

I'd want to create a healthy approach for everyone participating in the Open and set some goals and strategies for a positive experience. With all the hype that encompasses the Open every year, it is easy to put some pressure on yourself to perform a certain way.  While the demand for some can prove beneficial and bring out the best in people, it can also be a reason that causes some performance anxiety. Here is something that is helpful to remember: pressure is an internal perception of outside circumstance. A lot of time pressure is internally made-up. Whether it comes from a perceived expectation from those around you or your own expectations, it is often not real, but a made-up emotion. The Open workouts tend to be "classic CrossFit," so none of them should be anything outside your everyday workout.

A big thing to remember throughout the Open: Full Effort is Full Victory. This may be the most important thing to remember. Your effort is the only genuinely controllable part of the Open and should be the single aspect that determines your success. Over the past few years, I have been told many times: "As long as you give your very best effort, it doesn't matter what your scores are." This is a tough concept to wrap your head around, especially if you are competitive like me. If you give your best effort and despite all of the uncontrollable outside factors, you have already been successful.

Let's keep it simple this year. CrossFit is about the community, being your best self, and being healthy. Keeping everything in the right outlook is very important, not only for being successful in the Open but also in life. Giving your best effort is all you can ask for. Be proud of your effort, enjoy the competition and the community, and most IMPORTANT: Have Fun!!! That's what it's all about anyway.
 

Have Fun! Stay Fit -

Coach VIc

 

2018 Open Cycle Day 12

The Spring 6 Week Transformation Challenge starts this week! Welcome anyone participating!

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

The question of the day:

What’s the craziest dare you ever took?

Muscle-ups (7 sets of 2 reps.)

Every Minute on the minutre, complete:

2 Muscle ups

OR

4 Muscle up transitions from low rings

OR

3 Ring Rows + 3 Dips

Pick one option to complete across the 7 minutes.

Metcon (AMRAP - Rounds and Reps)

15:00 AMRAP

30 Double Unders
30 Wall balls
300m Run

Rest :30 after each round.

Rx+ - 30/20
Rx - 20/14
Sc - as needed.

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Tip Tuesday: How to Mentally prepare for the Open

The start of the new year is always an exciting and busy time in the fitness industry. Dozens of new athletes have New Years Resolutions, learning new skills, getting excited about every new movement, and being extremely motivated to achieve their goals. This is one of the most exciting times of the year for coaches, gym owners, and all members of the CrossFit community. 

2018 is the eighth year for the worldwide Open which has seen hundreds of thousands of participants come through over the past couple years. With the increased popularity and growth expected, it is not surprising that everyone in the community is being overwhelmed with the hype for the upcoming event. From banner ads,  Instagram ads, Facebook profile picture filters, and email newsletters; it is easy to get wrapped up in all the hype.

I'd want to create a healthy approach for everyone participating in the Open and set some goals and strategies for a positive experience. With all the hype that encompasses the Open every year, it is easy to put some pressure on yourself to perform a certain way.  While the demand for some can prove beneficial and bring out the best in people, it can also be a reason that causes some performance anxiety. Here is something that is helpful to remember: pressure is an internal perception of outside circumstance. A lot of time pressure is internally made-up. Whether it comes from a perceived expectation from those around you or your own expectations, it is often not real, but a made-up emotion. The Open workouts tend to be "classic CrossFit," so none of them should be anything outside your everyday workout.

A big thing to remember throughout the Open: Full Effort is Full Victory. This may be the most important thing to remember. Your effort is the only genuinely controllable part of the Open and should be the single aspect that determines your success. Over the past few years, I have been told many times: "As long as you give your very best effort, it doesn't matter what your scores are." This is a tough concept to wrap your head around, especially if you are competitive like me. If you give your best effort and despite all of the uncontrollable outside factors, you have already been successful.

Let's keep it simple this year. CrossFit is about the community, being your best self, and being healthy. Keeping everything in the right outlook is very important, not only for being successful in the Open but also in life. Giving your best effort is all you can ask for. Be proud of your effort, enjoy the competition and the community, and most IMPORTANT: Have Fun!!! That's what it's all about anyway.
 

Have Fun! Stay Fit -

Coach VIc

 

2018 Open Cycle Day 12

The Spring 6 Week Transformation Challenge starts this week! Welcome anyone participating!

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

The question of the day:

What’s the craziest dare you ever took?

Muscle-ups (7 sets of 2 reps.)

Every Minute on the minutre, complete:

2 Muscle ups

OR

4 Muscle up transitions from low rings

OR

3 Ring Rows + 3 Dips

Pick one option to complete across the 7 minutes.

Metcon (AMRAP - Rounds and Reps)

15:00 AMRAP

30 Double Unders
30 Wall balls
300m Run

Rest :30 after each round.

Rx+ - 30/20
Rx - 20/14
Sc - as needed.

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18.2 Action!

If you haven't had the pleasure of hitting 18.2 yet you have until 8 pm tonight to post your score. Feel free to test your fitness during any classes today instead of the regular WOD.

Check out the action from Friday night lights courtesy of Giovanni.

Here's to burning quads!!!

Coach Graham


2018 Open Cycle Day 11

The Spring 6 Week Transformation Challenge starts this week! Welcome anyone participating!

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

The question of the day:

What’s your most embarrassing moment from your teen years?

Snatch (6 Sets of 2 reps.)

Take 15 minutes to complete:

6 sets of 2 Snatches at 80%+

Metcon (AMRAP - Rounds and Reps)

12:00 AMRAP

5 Handstand Push Ups
10 Deadlifts
15 Toes to bar

Rx+ - 255/175
Rx - 225/155
Sc - as needed.

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Join us tonight for Friday night lights

Congratulations to all of you who tackled 18.1 last week. We have over 50 athletes signed up for the Open this year.

Here are a few shots of the action from last week.

Today we will be hitting CrossFit Open WOD 18.2a and 18.2b during all regular class times. We will also be running our Friday night lights for our 4:30, 5:30 and 6:30 classes this evening. So come out and support your community for this fun event!

Remember to say "I love Burpees" over and over again in your head, it will help you block out the burn!

Coach Graham

2018 Open Cycle Day 10

HAPPY MARCH!

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

The question of the day:

How much does a polar bear weigh?

CrossFit Games Open 18.2a (Time)

Workout 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Men use 50-lb. dumbbells

Workout 18.2a 

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

Cash Out

Ask your coach for an extra piece to hit after you have cooled down from 18.2!

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4 common myths about the aging athlete

COMMON MYTHS AND MISCONCEPTIONS ABOUT THE AGING ATHLETE

Myths and misconceptions about aging occur because of a sampling bias. Research into the effects of aging is often based on a sedentary or diseased population and draws conclusions that do not necessarily apply to a healthy and fit population. It's my responsibility to debunk the myths around aging and remove self-imposed obstacles to fitness.

Myth #1: Older athletes cannot get stronger or improve their physical capacity. 

It is a common belief that with age you get weaker and lose capacity. It is implied that older athletes cannot get stronger or improve their capacity. In the CrossFit Masters community, we have substantial empirical data that shows not only can strength and fitness levels be maintained as you age, but also athletes can and do get stronger and fitter as they age if training is maintained.

When we look at data that takes into account athletes that train properly and continuously, not only can older athletes improve their capacity, they can improve it significantly.

Myth #2: Older athletes should not train at intensity.

Older adults are often told that low intensity training is most appropriate and to avoid strenuous activity. A common piece of advice is “everything in moderation”. The misconception that older adults should not train with intensity seems to be based on a misguided belief that intensity places the athlete at risk, more so than a younger athlete. Intensity is important within our program because it is the independent variable most commonly associated with maximizing the rate of return on favorable adaptation. Another way of saying this is that intensity is the pathway to results, and that is true independent of age. What makes intensity a safe prescription for an older adult is applying relative to the individual. Relative Intensity is defined as working to the boundary of physical and psychological tolerance and not beyond. Relative Intensity administered according to our charter of mechanics first, then consistency, then intensity mitigates risk for an older athlete that is in good health. Health conditions may alter and increase the risk profile but the same conditions pose similar risk for a younger athlete in relation to intensity, i.e. it is the condition, not the age that creates the increased risk. Responsible training requires the training program to be modified to take into account any known contraindications associated with medical conditions or disease states.

Myth #3: Older athletes need a segmented program that is simpler and has reduced skill demand (i.e. avoid complex gymnastics and weightlifting). 

Older adults are often told by medical practitioners that the most appropriate form of exercise is walking. Although this may be a good start for someone who has lived their life on the couch there is no evidence to support the myth that older adults need a simplified exercise program. CrossFit is unique in its ability to train the neurological components of fitness; coordination, accuracy, agility, and balance. This is achieved by incorporating complex motor patterns in the form of gymnastics and Olympic weightlifting. The benefits of neurological cannot be overstated and the requirement to train these components does not diminish with age, on the contrary, it becomes more essential. It is the case that older athletes, particularly late masters in the 55+ bracket, find neurological skills more challenging to learn, but that is also precisely the reason that they need to be included in the program. The teaching of complex skills may have to be adapted but they can and should be learned. Everybody can learn gymnastics with appropriate scaling and everybody can learn the Olympic lifts with appropriate loads. The CrossFit program does not need to be reduced or segmented for an older athlete, it just needs to be appropriately scaled. Any limitation in teaching a Masters athlete complex movements lies in the skill of the trainer, not in the capacity of the client.

Myth #4: Older athletes can’t train hard because they have diminished ability to recover.

It is a common assumption by coaches and athletes alike that it is harder to recover as you get older and therefore older athletes need less work and more recovery time. By recovery, we mean the ability to return to a pre-exertion state within a training session, as well as the ability to overcome the effects of fatigue between training sessions. In simple terms, be ready to go again without performance being impaired. The literature is inconclusive. Where there has been continuity of training, recovery only diminishes in much later life (70 years+) consistent with a decline in VO2max, but in sedentary masters, the diminished recovery is significant and much earlier, suggesting that lifestyle factors are more of a contributor to diminished recovery than age alone. Lifestyle factors that inhibit recovery such as limited training time, work demands, poor sleep, stress, inadequate nutrition, social commitments and alcohol etc. are probably more prominent in the Masters population, and particularly so for the early Masters. For most Masters, is very likely that the physiology can handle much more than their lifestyle allows. The key point is that it is convenient for Masters athletes to blame poor recovery on their age but before accepting that they must ensure that they are doing the things that athletes need to do in order to maximize recovery, e.g. sleep, proper nutrition, de-stress, active recovery techniques etc. 

Training attenuates the negative effects of sedentary aging We accept some changes are inevitable, but we push them into the future with effective and continuous training. We have an increasing amount of empirical data that suggests that the limiting effects of aging can be delayed through CrossFit training.

Through training we elevate health markers to well above average, so that with age they also decline at a slower rate and remain to well above average at each point on the age continuum. This is a “fountain of youth” effect and Masters athletes, in general, show a youthfulness that does not match their age. The effect of training attenuating the negative effects of aging is also well supported by research. Compared to their non-training peers, Masters athletes display increased testosterone, lower blood pressure, increased cardiovascular respiratory endurance (Hayes et. al., 2013), increased strength, greater muscle mass, greater bone density (Powell, 2005), better mobility and balance, better spinal function (Wright, 2012) and better brain function (Zhao et. al., 2016).

 

To conclude, I am very pleased to announce that CrossFit Hard will be supporting the conclusion - Be as fit as possible at every stage of life! by launching today our brand new Mighty Masters program.

The Mighty Masters program is designed specifically for the Masters age group (ages 50+). Our focus is on restoring and mastering functional movement patterns which equate to increased strength, endurance, balance, bone density and range of motion.

The Mighty Masters classes are a small group and lower intensity training environment. All workouts include extended mobility focused warm-ups and cool-downs. Strength and conditioning take place on separate days and are scaled to each athlete’s needs. This allows athletes to maximize focus on technique as well as recover from workouts appropriately. 

Please forward this on to your friends and family, especially your parents. Our motivation is not only to extend the lives of our clients but prevent a decline of functionality with age. The goal is a life well lived!

 

Stay healthy my friends,

Coach Graham

 


2018 Open Cycle Day 9

HAPPY MARCH!

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

The question of the day:

If you had to endorse a brand, which brand would it be?

Pendlay Row (5 sets of 12 reps.)

Every 2 minutes for 5 Rounds:

12 Pendlay Rows

8 Hollow Rocks

Metcon (AMRAP - Rounds and Reps)

12:00 AMRAP

40 Single Unders
20 Airs Squats
10 Slamballs

Rx+ - 50/30
Rx - 40/20
Sc - as needed.

Simple movements means a faster pace.

 

 

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Use this to get things done!

How to Stop Procrastinating by Using the “2-Minute Rule”
 

Recently, I’ve been following a simple rule that is helping me crush procrastination and making it easier for me to stick to good habits at the same time.

I want to share it with you today so that you can test it out and see how it works in your life.

The best part? It's a simple strategy that couldn’t be easier to use.

Here’s what you need to know…

How to Stop Procrastinating With the “2–Minute Rule”

I call this little strategy the “2–Minute Rule” and the goal is to make it easier for you to get started on the things you should be doing.

Here’s the deal…

Most of the tasks that you procrastinate on aren’t actually difficult to do — you have the talent and skills to accomplish them — you just avoid starting them for one reason or another.

The 2–Minute Rule overcomes procrastination and laziness by making it so easy to start taking action that you can’t say no.

There are two parts to the 2–Minute Rule…

Part 1 — If it takes less than two minutes, then do it now.

Part I comes from David Allen's bestselling book, Getting Things Done.

It’s surprising how many things we put off that we could get done in two minutes or less. For example, washing your dishes immediately after your meal, tossing the laundry in the washing machine, taking out the garbage, cleaning up clutter, sending that email, and so on.

If a task takes less than two minutes to complete, then follow the rule and do it right now.

Part 2 — When you start a new habit, it should take less than two minutes to do.

Can all of your goals be accomplished in less than two minutes? Obviously not.

But, every goal can be started in 2 minutes or less. And that’s the purpose behind this little rule.

It might sound like this strategy is too basic for your grand life goals, but I beg to differ. It works for any goal because of one simple reason: the physics of real life.

The Physics of Real Life

As Sir Isaac Newton taught us a long time ago, objects at rest tend to stay at rest and objects in motion tend to stay in motion. This is just as true for humans as it is for falling apples.

The 2–Minute Rule works for big goals as well as small goals because of the inertia of life. Once you start doing something, it’s easier to continue doing it. I love the 2–Minute Rule because it embraces the idea that all sorts of good things happen once you get started.

Want to become a better writer? Just write one sentence (2–Minute Rule), and you’ll often find yourself writing for an hour.

Want to eat healthier? Just eat one piece of fruit (2–Minute Rule), and you’ll often find yourself inspired to make a healthy salad as well.

Want to make reading a habit? Just read the first page of a new book (2–Minute Rule), and before you know it, the first three chapters have flown by.

Want to run three times a week? Every Monday, Wednesday, and Friday, just get your running shoes on and get out the door (2–Minute Rule), and you’ll end up putting mileage on your legs instead of popcorn in your stomach.

The most important part of any new habit is getting started — not just the first time, but each time. It’s not about performance, it’s about consistently taking action. In many ways, getting started is more important than succeeding. This is especially true in the beginning because there will be plenty of time to improve your performance later on.

The 2–Minute Rule isn’t about the results you achieve, but rather about the process of actually doing the work. It works really well for people who believe that the system is more important than the goal. The focus is on taking action and letting things flow from there.

Do It Now

I can’t guarantee whether or not the 2–Minute Rule will work for you. But, I can guarantee that it will never work if you never test it.

The problem with most articles you read, podcasts you listen to, or videos you watch is that you consume the information but never put it into practice.

I want this article to be different. I want you to actually use this information, right now.

What’s something you can do that will take you less than two minutes? Do it right now.

Anyone can spare the next 120 seconds. Use this time to get one thing done. Go!

 

Coach Graham

 

2018 Open Cycle Day 6

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

The question of the day:

If you could pick one job to do forever (and be guaranteed all the money you need), what job would it be?

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The CrossFit Games Open is HERE!!

Its not too late to sign up, head over to games.crossfit.com and follow the instructions. Support the community and have fun!

Ask a coach if you need to make up the workout!

Snatch (5 Sets of 3 Reps)

15 Minutes.

Start your first set around 75% and work up.

Metcon (No Measure)

4 Rounds, :30 on :30 off

Yoke Walk/Barbell Carry
Sled Push
Farmers Carry

Max distance for each movement.

Chose weights for each movement that you can maintain for the majority of the time interval.

 

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Open Workout 18.1 is...

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Open Workout 18.1 is...

BREAKING NEWS – CrossFit Open Workout 18.1 Has Been Announced by Dave Castro!

 

Open Workout 18.1 is...

CrossFit Open workout 18.1 will be as follows:

  • 20 Min AMRAP
  • 8 toes to bar
  • 10 dumbbell hang clean to overhead (5 on each arm)
  • Calories on the rower – 14 (men) /12 (women)

Good luck!

 

018 Open Cycle Day 5

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

The question of the day:

If you could only listen to one song for the rest of your life, which song would you pick?

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The CrossFit Games Open is HERE!! Today you will be completing the first of 5 workouts that will occur over the course of the next 5 weeks!

Its not too late to sign up, head over to games.crossfit.com and follow the instructions. Support the community and have fun!

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP - Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row

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7 Days Until the Open!!

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The CrossFit Games Open is right around the corner!

There is still plenty of time to sign up! To sign up click here.

It only happens once a year, see how you compare to hundreds of thousands of other CrossFitters around the world. You can also see how you compare to fellow gym members and support our CrossFit Hard Community!

WOD 021518

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

The question of the day:

If you were an Olympic athlete, what sport would you compete in?

*****************************************************
Come to CrossFit Hard Open Prep Seminar!!
THIS SUNDAY!!! February 18th. 11:00 to 1:30.

We will be teaching movement efficiency for the most common and challenging movements in the open!

We will also go over workout strategies and apply them in short metcons! (If you have any questions, ask a coach!)

There are 7 days until the CrossFit Games Open! Did you sign up?? Ask your coach about The Open!!

Metcon (Time)

For time: (15 minute CAP)

20 Dumbbell Clean and Jerk
15 Box Jump Overs 24/20

15 Dumbbell Clean and Jerk
15 Box Jump Overs

10 Dumbbell Clean and Jerk
15 Box Jump Overs

5 Dumbbell Clean and Jerk
15 Box Jump Overs

Then, following the metcon;

Within 8:00:

Work up to a 1RM Push Jerk from the rack.

Rx+ - 70/50
Rx - 50/35
Sc - as needed.

Have an idea of the weight you will try to hit for your 1RM. Warm up to around 80% of your push jerk before starting the metcon.

Push Jerk (Post Metcon 1RM!)

Record the heaviest weight you hit.

Cash Out

50 Hollow Rocks For time!

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Castro gets cryptic!

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Castro gets cryptic!


Happy Wednesday everyone! The Open is right around the corner and per usual behavior Director of the CrossFit Games Dave Castro has left us an ominous message about what we should all expect this year in the Open. 

Check out his video in the link below! What do you think we will see this year? 

 Castro’s Warning!

 

VALENTINES DAY WOD

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

The question of the day:

HAPPY VALENTINES DAY!

Do you have any special plans for the holiday?

*****************************************************
Come to CrossFit Hard Open Prep Seminar!!
THIS SUNDAY!!! February 18th. 11:00 to 1:30.

We will be teaching movement efficiency for the most common and challenging movements in the open!

We will also go over workout strategies and apply them in short metcons! (If you have any questions, ask a coach!)

There are 8 days until the CrossFit Games Open! Did you sign up?? Ask your coach about The Open!!

Power Snatch (5 Sets of 6 unbroken Reps.)Every 2 minutes for 10 minutes:

6 Touch and Go Power Snatch

Metcon (AMRAP - Rounds and Reps)Valentines Day Partner WOD

14:00 AMRAP

14 Overhead Squats

14 Muscle Ups

28 Calorie Row (14 per person)Rx+ - 135/95
Rx - 95/65
Sc - as needed. Ring dips are the substitute for muscle ups.

Break up reps in any style as long as both partners complete an equal amount of work.

 

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CrossFit Journal: The Performance-Based Lifestyle Resource MobilityWOD