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Cycle 5 Week 4

Hello Everyone!

I hope you all had a great weekend.

This week kicks off with a team hero WOD “McGhee.” This will be a partner style workout consisting of deadlifts, push ups and box jumps for 30 minutes!! Partners will alternate movements to share the workload and continuously move for the entire workout. The deadlift weight should be a moderate load with perfect form.

Later this week we will continue to work up in weight for our focus lifts of the cycle. You guys have been crushing the weights, keep it going!!! We will also keep working on some accessory movements that will contribute our main lifts.

Check out the CrossFit hard instagram page! ..you may catch yourself in workout action!

See you this week,

-Coach Greg

Veteran’s Day TEAM WOD

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Sign Up for "The Science of Mobility" with Sameer Sharma

The seminar will be held Saturday, November 17th from 2-4pm!

Sign up today!

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The Second Annual CF Hard Turkey Bowl will be held on Saturday November 17 at 9am!!

Arrive at the gym around 8:45 and we'll walk over to the field as a group.

Mark your calendars and sign up in the gym!!

If you have any questions, ask a coach!

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Metcon (AMRAP - Rounds and Reps)

2 Person TEAMs ( Alternating Movements)

"McGhee"

30 Minute AMRAP :

5 Deadlifts (275,185) (255,165) (225,135) ** not so heavy you sacrifice bad form
13 Push Ups (regular)
9 Box Jumps (24,20)Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA.

He is survived by his father Steven McGhee of Myrtle Beach SC, his mother Sherrie Battle McGhee, and his brother Zachary.

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SECOND ANNUAL TURKEY BOWL!

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Second Annual CrossFit Hard Turkey Bowl!

● When: Saturday, November 17th. Meet at the box at 8:45AM

● What: A friendly ‘one-touch’ football game that includes the friends, family and members of CrossFit Hard!

● Who: Its open to everyone!

● Where: The soccer field of Charles E. Smith JDS (meet at the gym)

● Why: To have fun applying our fitness and enjoying the community!

Bring your cleats and your game face!!

Any questions?? - ask a coach!

Everyone had a great time last year! Mark your calendars and sign up at the gym! See you then!

Cycle 5 Day 14

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

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

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

Sign Up for "The Science of Mobility" with Sameer Sharma

The seminar will be held Saturday, November 17th from 2-4pm!

Sign up today!

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

The Second Annual CF Hard Turkey Bowl will be held on Saturday November 17 at 9am!!

Arrive at the gym around 8:45 and we'll walk over to the field as a group.

Mark your calendars and sign up in the gym!!

If you have any questions, ask a coach!

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The question of the day:

If you wrote a book, what would it be called?

Objective

Spend 15:00 working on both kipping handstand push up and rowing technique.

Metcon (AMRAP - Rounds and Reps)

25:00 AMRAP

1000m Row
20 Handstand Push Ups
40 Air SquatsRx+ - Deficit HSPU w/ 45# plates
Rx - as listed
Sc - as needed

Apply your HSPU and row technique!

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Two Important Things to incorporate in YOUR Training!

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Two Important Things to incorporate in YOUR Training!

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“Functional Fitness trains movement not muscles.”

No doubt any type of hip hinging, squatting, push and pull are all great movements to build a foundational program, we don’t take into account the numerous planes of motion and the different combinations of moves that make up sporting movements and our real life. It’s not difficult to add some lateral movements and adductor training to your warm-up or programming. The benefits are worth your time and your overall health.

Benefits of Lateral Training

When it comes to lateral motion, most training programs are notoriously weak. Front and back motions like snatching, squatting, box jumps and push-ups are causing an imbalance in the ability to move in all directions. This ultimately results in poor performance, injuries and weak external rotation muscles. Most everyday and sporting actions are combinations of different patterns as our body is continuously moving in multiple directions

We all can benefit from lateral training, gaining…

Power & Speed

Injury Prevention: knees, shoulders, ankles

Core Stabilizing: back, abs, hips

Lateral movements improve different muscle groups, neurological stimuli, and ligaments that hit with typically training movement. Without lateral movement, such muscle groups as the knees and hips, your core stabilizer muscles, adductors and abductors, ligaments of your ankles, that work to support your equilibrium. If the muscles that resist lateral movement are not strengthened, there is a very high risk to injury risk.

The Importance of Adductor Strength

Almost every day-to-day activity and sport involve running and jumping, which work the quads, hamstrings, and abductors to a much greater degree than your adductors.

Keep an eye on your knees. If your knees, turn inward while you are squatting or pulling a heavy weight off the floor, it’s a sign that your adductors are moderately weak.

What exercises strengthen the Adductors?

Sumo Squats

Lateral Lunges

Hip Adduction with elastic band

Side Lying Adduction Raises

Deep squatting

Bunkie Side Plank

Step-Ups

Hip Bridge Ball Squeezes

The adductors are not obvious muscles like your quads or hamstring so they can be neglected, but they play a vital role in lower-body strength. Take some time to add extra variety or additions of adduction exercises and lateral movements to your training and see if you get stronger.

-Coach VIc

Cycle 5 Day 12

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The question of the day:

If you had lots of money, what unnecessary thing would you splurge on (i.e. a private plane, concert tickets)?

Farmer's Carry (4 sets of 2:00)

2:00 on, 1:00 off for 4 sets

Single Arm Farmers Carry

Try to go heavy, its okay to  take short breaks across the 2:00.

Complete an entire round on one side before switching to the other.

Metcon (Time)

4 Rounds

10 Pull Ups
1k Bike
25 Sit UpsRx+ - 5 Muscle Ups
Rx - as listed
Sc - as needed.

References:

1. Tim Ferris, “The Tim Ferris Show, ” episode 50, originally aired December 17, 2014.

2. Stuart McGill, Ultimate Back Fitness and Performance, (2004).

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Cycle 5 Week 3

Hello Everyone,

We have now entered our third week of the cycle!

We are starting off the week with snatches for our strength. The goal is to continue to work up in weight and reinforcing technique. Following todays lift, there will be a long conditioning piece consisting of a moderate run, high rep gymnastics, and a light weight, high rep deadlift. The goal for this piece is to move nice and steady for the entire 20 minutes.

Later this week we will continue to work on, squat cleans, jerks, and back squats. The weights for all will increase a few pounds while keeping all reps and sets similar to last week.

Starting this week, one day of programming each week will be focused on teaching a new skill or going back to basics of skills you already know, such as rowing, kipping pull ups or double unders. Classes on these days will take extra time to go over techniques to help everyone improve their skills. Following the teaching portion of class, the metcon will consist of the new skill where the focus of the metcon will be to apply your new skills as best as possible.

See you guys this week!

Coach Greg

Cycle 5 Day 11

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The question of the day:

If you had to be an animal, which animal would you be?

Snatch (6 sets of 3 reps)

Every 2:00 for 6 rounds, complete:

3 Snatches @ 72.5-77.5%

Metcon (AMRAP - Rounds and Reps)

20:00 AMRAP

400m Run
15 Toes to Bar
15 DeadliftsRx+ - 185/125
Rx - 155/105
Sc - as needed.

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5 New CrossFit Sanctioned Events Announced!

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5 New CrossFit Sanctioned Events Announced!

Happy Wednesday everyone! Another round of newly sanctioned events has been announced by CrossFit Inc. These events will span across the continents of Australia, Europe and Asia.

Starting in 2019, the Australian CrossFit Championship, Asia CrossFit Championship, Reykjavík CrossFit Championship, Down Under CrossFit Championship, and Pandaland CrossFit Challenge will expand the competitive opportunities available to CrossFit athletes across the globe.

 

Click HERE to read up more on this exciting news!

 

CYCLE 5 DAY 8

HAPPY HALLOWEEN!!

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The question of the day:

What is your favorite part about halloween?

If you did not wear a costoume or halloween themed clothing then you owe 40 burpees at the beginning of class!!!

Back Squat (5 sets of 3 reps)Every 2:00 for 5 rounds, complete:

3 Back squats at 82.5%

Break out the calculators!

Start your first set at 82.5% and stay there for all 5 sets.

Metcon (Time)21-15-9

Box Jump Overs 24/20
Thrusters

***Run 400m after each round***Rx+ - 115/85
Rx - 95/65

Sc - as needed.

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Drills to Improve your Shoulder Impingement

2 Simple Drills to Relieve Your AC Joint Impingement

Many-a-CrossFitter has experienced that pinchy pain in the top of the shoulder joint – the AC joint – between the deltoid and the collarbone while snatching, pressing and hanging from a bar or rings. And many times, it is enough pain to keep you from doing those movements at all.

Sometimes the culprit can be tight pecs pulling your shoulder out of alignment. And sometimes it can be due to lack of space throughout the joint. The shoulder has a lot of working parts – bones are close together and muscles, ligaments, and tendons are crisscrossing their way through all the nooks and crannies. If space is limited, something’s bound to be pinched.

Here are two easy drills that you can try to increase the space and range of motion (ROM) of the shoulder so that you can get back to doing your favorite movements like snatching and toes-to-bar without pain.

For this first drill, all you need is a wall to post up on with one hand while you move through various ROM with your other hand. Attacking the mobility in this way allows your affected side to basically just “go along for the ride” through a range of motion instead of actively having to put itself through its own ROM. Keep yourself in the pain-free zone for this.

The second drill can be done without anything but yourself. All you have to do is reach in different planes and directions with the focus on creating space on the top of your shoulder where the impingement occurs. Increasing that space will decrease your pain because all those moving parts in there will have more space instead of rubbing into and pinching each other. Just like the previous drill, this should be completed in the pain-free zone.

-Coach Vic

Cycle 5 Day 7

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The question of the day:

If you could have any celebrity be your best friend, which celebrity would you pick?
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Show your Halloween Spirit by wearing a costume or Halloween themed clothing on Wednesday!

There will be a 30 burpee penalty if you forget!! (coaches included)

Bench Press (3 sets of 10 reps)

Every 1:30 for 6 alternating rounds, complete:

10 Bench Press

12 Dumbbell Front Rack Lunges

Round 1 - Bench
Round 2 - Lunges
Round 3 - Bench
Round 4 - Lunges
Round 5 - Bench
Round 6 - Lunges

Metcon (3 Rounds for time)

3 Rounds

25/15 Calorie Bike
10 Deadlifts @65%
5 Muscle Ups (any kind)

Rest 1:30 between roundsScale as needed.

Score is time per round.


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Cycle 5?

Hey Everyone!

If you have not noticed yet, we have entered our second week of cycle 5! First off, congratulations to everyone on their dedication to the last cycle and for the endless PR’s!

The goal of cycle 4 was to restart and build a fundamental strength base through lifts such as the back squat, deadlift and strict press. We also refined our Olympic lifts (clean and jerk, snatch) by working our technique from various hang positions.

Our new goal throughout cycle 5 is to build off of what we started with cycle 4. The focus will shift to the clean, jerk and snatch for out main lifts while back squat, push press and other lifts will be secondary. In all lifts technique and form will continue to improve, but you will be able to work on those components at heavier weights.

Conditioning will continue to focus on improving gymnastic skill, aerobic capacity and moving loads under fatigue. As a side note, I am thoroughly impressed will all of you for working hard in improving all skills. Many of you are getting comfortable with all of the technical lifts along with more challenging gymnastics!

Keep working hard, see you this week!

-Coach Greg

Cycle 5 Day 7

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

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The question of the day:

If you could have any celebrity be your best friend, which celebrity would you pick?
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Show your Halloween Spirit by wearing a costume or Halloween themed clothing on Wednesday!

There will be a 30 burpee penalty if you forget!! (coaches included)

Bench Press (3 sets of 10 reps)

Every 1:30 for 6 alternating rounds, complete:

10 Bench Press

12 Dumbbell Front Rack Lunges

Round 1 - Bench
Round 2 - Lunges
Round 3 - Bench
Round 4 - Lunges
Round 5 - Bench
Round 6 - Lunges

Metcon (3 Rounds for time)

3 Rounds

25/15 Calorie Bike
10 Deadlifts @65%
5 Muscle Ups (any kind)

Rest 1:30 between roundsScale as needed.

Score is time per round.

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CROSSFIT-SANCTIONED COMPETITION LIST

Here is a list of the events that have been announced for the 2019 and 2020 seasons:

CrossFit-sanctioned competitions are replacing CrossFit's Regional events and will become a direct pathway for top men, women and team competitors to receive invitations to compete at the CrossFit Games. Here is a list of the events that have been announced for the 2019 and 2020 seasons:

These newly sanctioned events expand the opportunities available to CrossFit competitors around the globe. Each newly sanctioned competition emerged from the CrossFit affiliate community.

"Each one exists to serve its community, not to make a quick buck," said CrossFit Founder Greg Glassman. "This is perfectly consistent with our vision for CrossFit competitions."

Going forward, teams are no longer required to share an affiliate or geographical location to qualify for the CrossFit Games team competition. CrossFit-sanctioned events are the only pathway for teams to compete at the CrossFit Games.

The CrossFit Games will return once more to Madison, Wisconsin, in the late summer of 2019. Participants in the individual Games competition will consist of: (1) national champions as determined by the CrossFit Open; (2) first-place, sanctioned-event winners; (3) the top 20 overall finishers in the CrossFit Open; and (4) four at-large athletes selected by CrossFit Inc.

CrossFit will continue to announce additional sanctioned events in the coming weeks. All changes to the CrossFit Games season will be codified and published in the official CrossFit Games Rulebook prior to the 2019 Open.

This article will be updated as events are released.

Click here if you want to see more.

Article by CrossFit

Cycle 5 Day 4

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The question of the day:

What state are you from?

Clean (10 sets of 1 rep)

Every 1:00 for 10 rounds, complete:

1 Squat Clean

Start at 80% and work up.

Metcon (Time)

4 Rounds

400m Run
10 Pull Ups
20 Box Step Ups 24"/20"Rx+ - 50s/35s
Rx - 35s/20s
Sc - as needed.

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Fitness and lifespan: too much of a good thing?

Happy Wednesday everyone! 

We have all at some point in our lives heard the notion of “too much of a good thing.” This can apply to all facets of life, whether in food, work, alcohol, and yes, even in exercise.

A recent study by the Cleveland Clinic, one of the most well known and highly regarded medical centers in the United States showed that exercise ranging around 90 minutes is great for mental health but anything past that will begin to cause effects worse than not exercising at all.

A fascinating part of the study touched on lifespan and showed that even “extreme levels of aerobic fitness (think metcon here)”, was associated with greater survival in the elderly and those with hypertension; of course this is something one will work up to gradually.

 

The moral of this story is something we preach here at Crossfit Hard:

 

I N T E N S I T Y is king. The quality (how hard you are willing to push yourself) of your of workout will always trump quantity (heavier weight, “going RX”). We tout it, science proved it. Think of this your next WOD. Let’s get to work today! 

 

CYCLE 5 DAY 3

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The question of the day:

what was the last movie you saw in theatres?

Back Squat (5 sets of 3 reps)Every 2:15 for 5 rounds, complete:

3 Back Squats at 80%

You should start your first set at 80%. Stay at 80% for all sets.

Metcon (AMRAP - Reps)5:00 AMRAP x3

75 Double Unders
30 Goblet Squats
Max Rep Handstand Push Ups

Rest :90 between rounds Rx+ - 70/53
Rx - 53/35
Sc - as needed.

Score is total HSPU reps across all rounds

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TRY SOME SQUAT THERAPY TO IMPROVE YOUR POSITION AND FOCUS


Check out this video from Crossfit Invictus:

Let’s take a moment to talk about how working some squat therapy into your life can help you not only achieve all the difficult positions of the squat, but also give you a focus point for each so that you can make more gains while lowering the risk of injury.

Squat therapy is not new but I venture to guess you don’t regularly work it into your routine, which is why I want to encourage you to start incorporating it into your warm-up on squat day.

How to Perform Squat Therapy

1) Start by facing the wall with your feet in squat stance (under the shoulders) and standing about ten to twelve inches away from it. Focus on tight abs and squeezing your glutes.

2) Extend your arms above your head and activate your lats and scaps by pulling your shoulders down and toward the center of your back. In this position, you should be focusing on: keeping the chest up; staying tight in the upper back; and keeping the lats engaged so that they form a shelf for your arms to rest on.

3) Initiate the movement by sending your hips back slightly before you begin to pull yourself toward the floor with your hamstrings. Everything you focused on in the first two steps should still be a focus as should be keeping the weight toward the back of your foot and externally rotating the hips. If your knees touch the wall, you probably initiated with them instead of the hips. Keep practicing this step until you get the hang of sending your hips back and down.

4) Continue to actively pull yourself into the bottom of the squat. This drill is great for ingraining that idea versus just dropping down to the bottom. Everything must stay tight for this. If your hands touch the wall, your chest is likely pitching forward. This could be due to restricted mobility in the ankles or hips and now you know you need to work on those areas. Or, you might just need focus more on keeping your scaps and upper back engaged.

5) Hold the bottom position for a second or two. Ask a friend to watch or video you so you can see what you look like in this position. Many of you might notice what we call a “butt wink” which is when your hips round under at the end, loading your lumbar spine in a less-than-ideal position. If you have a wink, try executing more focus toward squeezing your abs and glutes throughout the entire movement.

6) Stand slowly. You should come straight up out of the squat and not pitch forward at all which puts extra strain on your lower back when it has to take over for your legs. The focus to correct this is to squeeze the upper back and scaps so your chest stays up and also to make sure your weight is still toward the back of your feet, not shifted toward the front of them.

Try using a band above your knees when you do this for added glute activation and focus on external rotation. You should not only be plenty warm by the time you finish the ten reps – the practice also primes your movement pattern and helps give you a point of focus for your squat session.

-Coach Vic

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Beware of supplements!!!

Check out this recent study, which demonstrates that a large proportion of "dietary supplements" aimed to enhance weight loss or muscle building are laced with potentially risky pharmaceuticals -- but not identified as such on the labels:


https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2706496?guestAccessKey=5de0915b-6e59-44fb-af84-14230ec0ac8d&utm_source=silverchair&utm_campaign=jama_network&utm_content=weekly_highlights&cmp=1&utm_medium=email


Just another case of "buyer beware" for this category of heavily marketed products, which may be doing more harm than good to many unsuspecting customers.

Stay healthy my friends,

Coach Graham

Cycle 5 Day 1

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The question of the day:

What personal quote would you put in a fortune cookie?

Snatch (5 sets of 3 reps)

Take 15 minutes to complete all sets and reps:

5 sets of 3 reps

70-75%

Starting from the floor, drop and rest for each rep.

Metcon (AMRAP - Rounds and Reps)

20:00 AMRAP

15 Power Cleans
30/24 Calorie RowRx+ - 135/95
Rx - 115/85
Sc - ass needed.

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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

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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.

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Khan Porter's Guide to Crushing Marathon Style Events

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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

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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.

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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

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

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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!

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MEET COACH JILL

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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!!

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The question of the day:

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

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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.

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Want better mobility?

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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!!

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The question of the day:

What did you do on Columbus Day?

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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.

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

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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#

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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!!

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The question of the day:

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

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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.

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Crossfit Games qualifier gets local!

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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!!

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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.

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October Social: Brookeville Beer Farm

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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!!

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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.

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CrossFit Journal: The Performance-Based Lifestyle Resource MobilityWOD