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

Comment

5 Powerful Secrets to Overcoming Any Obstacle- From a Former Navy Seal

Joshbrid.jpg

5 Powerful Secrets to Overcoming Any Obstacle- From a Former Navy Seal

U.S. Navy SEAL teams go through what is considered to be some of the toughest military training in the world. It is widely known that becoming a SEAL takes a physical and mental strength that relatively few people find they possess. Leveraging his experiences and gaining an understanding of how he was able to physically and mentally succeed, former U.S. Navy SEAL, Josh Bridges, has five secrets to overcome any obstacle.

Change your relationship with pain. When it starts to hurt, push back into the pain. Don’t step back from it, push into it! You will be surprised how much more you can push when it hurts. When we learn to deal with pain, our lives actually become easier and we increase our ability to reach our full potential.

Small goals equal big goals. Don’t look at how much farther you have to go. Be present in whatever you are doing in the moment. For example, when lifting weights, concentrate on those reps. Get one more rep...then concentrate on getting the next rep. When running or rowing, concentrate on reaching that next 100 meters, then the next 100 meters. When we experience even small amounts of success, we stay motivated longer and are able to push ourselves further.


Your body can handle so much more than the mind thinks it can. When your mind tells you that you’ve reached your limit, you are actually only at 40%. You can run further and push harder. Developing mental and physical toughness is about learning to access your reserves when you think you’ve reached your limit.

Don’t be scared to take risks. Even the decision to do nothing has a risk factor to it, so instead of focussing on what could go wrong, we need to consider the opportunities we might miss if we don’t take risks. When we get out of our comfort zone is when we see progress.


It doesn’t have to be fun to be fun. Redefining your definition of fun gets you outside of your comfort zone which is ultimately more rewarding than staying stagnant. Simply stated...doing things that are hard make us better and changes our attitudes about fun. We may struggle with something new, but we tend to have fun doing things once we put in the time to become good at them.

 

See you in class ready to overcome any obstacle!

Coach Graham

 

Cycle 3 Day 31

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 totally rad expression did you overuse in high school?

************************************************
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 Rack Lunge (3 sets of 20 reps)

Every 2:00 for 6 rounds, alternate movements:

20 Back Rack Lunges

5 Kipping Pull Ups

*Pull ups should be based on your skill. If you can manage 5 unbroken pull ups, try completing chest to bar pull ups or muscle ups. Adjust reps as needed and scale as needed.

**During each 2:00, you only complete 1 movement then rest the remainder of the time.

Metcon (AMRAP - Rounds and Reps)

15:00 AMRAP

1000m Bike
20 Deadlifts
10 Handstand Push Ups

Rx+ - 275/195
Rx - 225/155
Sc -as needed.

Comment

Comment

Cancer Hates CrossFit

Two masters athletes have cancer scares, emerge fitter

The doctors told her to avoid physical activity for three months.

She complied.

For three weeks.

That’s when she started hopping on a stationary bike and doing push-ups.

“Doctors know what to do about this stuff,” said Amanda Allen, pointing to the inches-long scar running nearly the length of her torso, “but they don’t know what to do about health.”
 


In mid-December 2017, she ended up in the emergency room twice with excruciating pain in her abdomen.

“They couldn’t give me enough morphine.”

Imaging found tumors. Doctors warned of cancer.

Roughly a week before Christmas, Allen had emergency surgery to remove nearly 9 lb. of fibroid tumors. A biopsy revealed they were benign.

That news was more than just a relief to the former alcoholic who has struggled with suicidal depression and food addiction. It was another lesson in overcoming.

“I thought I had gratitude,” the 48-year-old said. “It’s just taken me to another level.”
 


On Saturday afternoon, Allen sat in first place in the Masters 45-49 Division at the CrossFit Games. She won the Masters 40-44 Division in 2013 and 2014.

Her recent abdominal surgery led her to spend more time strengthening her core—an activity she had neglected before. Now she’s lifting more—she PR’d her split jerk during competition on Friday at about 205 lb.—and has improved her gymnastics—she’s able to string together 10 ring muscle-ups for the first time since she started competing in CrossFit at the 2012 Australia Regional.

“I’ve felt better than I’ve ever felt before—that’s an incredible gift.”

By sharing her struggles, Allen said she hopes to inspire other women to understand that the only limitations are the ones they place on themselves.

“That’s what I get to give back: hope,” she explained.

Allen added: “Everyone suffers. Everyone needs to feel hope. No matter what.”

*          *          *

As Ken Ogden failed muscle-up after muscle-up Saturday afternoon, he fought back tears.

Not because he was disappointed in his performance but because of what the emcee told the crowd: Ogden qualified for the Games despite fighting cancer.
 


In late January, doctors diagnosed the 63-year-old with carcinoma. They offered two options: surgery or radiation treatment. Either would work, they said, but the latter would require less healing time. So, that’s what he chose.

Once a day for six weeks, he worked out at 9 a.m. at CrossFit Own It in West Melbourne, Florida, then stopped at the clinic for radiation treatment. Later in the day, he did a second workout.

“It just worked out really well,” he said. “I was working out twice a day. I didn’t notice if I was tired.”

Although initially a gut-wrenching diagnosis, the treatment was ultimately successful; Ogden’s cancer is gone. Just in time for his 64th birthday on Sunday—the final day of Games competition.

As for his failed muscle-ups, he admits they were frustrating but expressed confidence he would one day attain the movement.

“I love the challenge of working on something and I’m failing and failing and failing and failing, and then I get it,” Ogden said with a smile. “As you get older, you can still learn new things.”

All Photos: Mike Warkentin

Want to see more? Click here.

Cycle 3 Day 30

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

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

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

The question of the day:

As a kid, did you ever do something wrong but manage to pin it on your siblings?

************************************************
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 (6 sets of decending reps.)

Every 2:00, complete:

R1) 5 Deadlifts @ 75%
R2) 5 Deadlifts @ 80%
R3) 4 Deadlifts @ 85%
R4) 4 Deadlifts @ 85%
R5) 2 Deadlifts @ 90%
R6) 2 Deadlifts @ 90%

Metcon (AMRAP - Reps)

Death By Clusters

0:00 - 1:00 1 Cluster
1:00 - 2:00 2 Clusters
2:00 - 3:00 3 Clusters
3:00 - 4:00 4 Clusters
4:00 - 5:00 5 Clusters
5:00 - 6:00 6 Clusters
6:00 - 7:00 7 Cluster
7:00 - 8:00 8 Clusters
8:00 - 9:00 9 Clusters
9:00 - 10:00 10 Clusters
10:00 - 11:00 11 Clusters
11:00 - 12:00 12 Clusters

The workout ends at 12:00.

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

You should be able to complete at least up to round 8. Make sure you choose an appropriate weight.

Cash Out

150 Double Unders OR 300 Single Unders

**These are for quality, NOT for time.

Complete you handstand challenge following the jump rope work.

Comment

Nobody likes a complainer, and here’s why!

Comment

Nobody likes a complainer, and here’s why!

Have you ever had one of “those” days where everything seems to go wrong and you can’t seem to stop complaining? Well there are many who will tell you to “buck up” and speak positivity over yourself. 

While there are those who will scoff at such Wilsonian notions of optimism, it is scientifically proven that there are benefits of positive thinking and most certainly adverse effects of negative thinking or thought patterns (yes this includes complaining). 

From Norman Doidge, psychiatrist and author of “The Brain that Changes Itself,” we get some professional insight on the neuroplasticity of our brains and how we can shape it for the better or the worst.

Check the article out HERE!

 

 CYCLE 3 DAY 28

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 prank you’ve ever played on someone?

************************************************
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 3 reps)Take 15:00 to complete all sets and reps.

Start at 80% and work up based on feel.

Rest at least 2:00 between sets.

**** Complete 20 second HS hold after each set!!!

Metcon (Time)18:00

5 Box Jump Overs
20 Overhead Squats 75/55

10 Box Jump Overs
15 Overhead Squats 95/65

15 Box Jump Overs
10 Overhead Squats 115/80

20 Box Jump Overs
5 Overhead Squats 135/95

THEN

Find a 1RM Overhead Squat from the floor.Rx+ - start 20# heavier.
Rx - as listed.
Sc - as needed.

If you have been doing CrossFit for less than 6 months, complete front squats.

Record your time after finishing when you finish the metcon, before starting the 1RM.

Overhead Squat (1 rep max)Record your heaviest overhead squat here.

 

Comment

Antioxidants, what are they?

Comment

Antioxidants, what are they?

Feeling more sore than usual? Not recovering as well as you think you should? Maybe your friendly antioxidants could be of help!

 

What are they exactly? The quick and dirty they are substances that inhibit damage to your muscles from pesky “free radicals.”

 

Click here to learn more and which of your favorite fruits are packed full of antioxidants!  

 

CYCLE 3 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 the funniest thing that ever happened on your family vacation?

************************************************
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!!
Bench Press (5 sets of 6 reps. )Every 2:30 for 5 rounds, complete:

6 Bench Press

AND

10 V-UpsMetcon (AMRAP - Rounds and Reps)10:00 AMRAP

2 Dumbbell Squat Cleans
2 Toes to bar

4 Dumbbell Squat Cleans
4 Toes to bar

6 Dumbbell Squat Cleans
6 Toes to bar

...8,8...10,10... continue to add 2 reps each round until time is up.Rx+ - 70/50
Rx - 50/35
Sc - as needed

Comment

Comment

And the fittest on earth 2018 are....

2018 CrossFit Games: Mat Fraser takes home a three-peat, and it's two for Tia-Clair Toomey!

Dj3v5cHX4AUKx87.jpg

For the third consecutive year, Mat Fraser is the Fittest Man On Earth and for the second consecutive year, Tia-Clair Toomey is the Fittest Woman On Earth

Fraser clinched the three-peat at the Crossfit Games on Sunday afternoon. It's the ninth event win for Fraser, 28, and it was the most dominant in the history of the competition. The 220-point separation between the American and the field is the highest in CrossFit Games history.

The victory was an incredible display of dominance by Fraser, who all but locked up his third consecutive crown before his final heat. That final heat served as something of a victory lap.

Fraser's three wins at the CrossFit Games gives him the second-most titles in event history. He trails only Rich Froning Jr., who won four in a row from 2011 to 2014. 

Rounding out the men's podium this year was Patrick Vellner (second place) and Lukas Hogberg, who edged out Brent Fikowski for third place via tiebreaker. 

Dj3qPGrW4AU8QPD.jpg

Tia-Clair Toomey was crowned Fittest Woman On Earth for the second consecutive year. It was an impressive victory for Toomey, who finished with 64 points between her and the second-place finisher, Laura Horvath (the twenty-one-year-old rookie). Toomey becomes the third woman to win multiple CrossFit Games titles.

Behind Horvath, Katrin Davidsdottir (another two-time champion) finished in third place. 

Congratulations to these super humans!!!

Coach Graham

 

Cycle 3 Day 21

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

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

Check out our last blog post to see our NEXT gym challenge!

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

The question of the day:

Who was the worst grade-school teacher you ever had?

************************************************
Today starts our 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!

Front Squat (5 sets of 4 reps.)

Take 15:00 to complete all sets and reps.

Start at 75% and work up based on feel.

Rest at least 2:00 between sets.

**** Accumulate a :30 L-sit hold between sets.

Fran (Time)

21-15-9  
Thrusters, 95# / 65#  
Pull-ups

10:00 CAP

Push the pace for a PR, but only with proper form.

Cash Out

800m Run

then

Accumulate 2:00 in a handstand for the challenge.

Comment

Comment

August Handstand Challenge!

Congratulations to everyone on finishing our Summer Sit Up Challenge!! Everyone completed over 50,000 sit ups in the month of July!!

 Over 50,400 sit ups were completed by CF Hard members!

Over 50,400 sit ups were completed by CF Hard members!

The next challenge for every one is for everyone to accumulate at least 2 minutes of a handstand hold every day! Handstands can be done in any style; against the wall, free standing or even in a pike position. Ask a coach for a handstand option that works for you. The hold does NOT have to be 2 minutes straight, you may break it up into increments that work for you!

 

Unlike our last challenge, you MAY complete the handstand hold anywhere! You do NOT need to be in the gym for your efforts to count. However, if you complete your 2 minutes outside of the gym, you MUST take a picture or video and upload it to social media!!

There will be a new board located at the kiosk to track progress. Don't forget to record your scores!

Our goal is to reach 16 hours of handstand holds in one month. The challenge will start Monday August 6th and run until September 6th.

Time to get upside down! Lets beat our goal!

 Handstand from a wall walk. "Nose and Toes" hold.

Handstand from a wall walk. "Nose and Toes" hold.

 Pike Handstand 

Pike Handstand 

Cycle 3 Day 19

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

The question of the day:

What’s the story of your first crush?

Deadlift (5 Sets of 5 Reps)

Take 15:00 to complete all 5 sets.

Start your first set above 70%

Work Up across all sets.

Metcon (Time)

For Time:

50 Double Unders
5 Squat Snatch @70%

50 Double Unders
4 Squat Snatch @75%

50 Double Unders
3 Squat Snatch @85%

50 Double Unders
2 Squat Snatch @90%

Scale as needed.

Single unders count as .5 reps.

If you have not been doing crossfit for at least 6 months, complete a light power snatch at 10 reps per set staying at the same weight.

Comment

It’s showtime!

Comment

It’s showtime!

It’s what we have all been waiting for, the 2018 Reebok CrossFit Games hosted in Madison, WI is finally upon us. The fittest 40

men and women and teams will be vying for title of “Fittest on Earth.”  


Men’s overwhelming favorite Mat Fraser looks to repeat as champion for a third straight year. With a dominating last two years he is the clear number one and seemingly unstoppable.

The women’s division is incredibly stacked with past chamupions such as Katrin Davidsdottir and Annie Thorsdottir with their eyes set on dethroning current champion Tia Claire-Toomy. Keep your eyes on Kara Saunders (2nd place by single digits last year) and Sara Sigmunsdottir as well (multiple podium finishes). It’s an honest toss up on who will take the crown this year for the ladies but as fans it’s exactly what we want to see!

 This year features what Director Dave Castro calls the “hardest day one” in Games history with events such as a MARATHON row (4 hour time cap) and new/unfamiliar events such as a “criterium” featuring road bikes. 

The Games start this Wednesday and can be viewed via Facebook live, a YouTube livestream via the Games website and with their broadcast partner CBS Sports. 

Clear your schedules, set your DVRs and get those snacks ready!  

 CYCLE 3 DAY 18

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

The question of the day:

Have you ever gotten super lost? What happened?

Turkish Get Up (5 Sets of 4 Reps)Every 2:00 for 5 rounds, complete:

2 Turkish Get Ups Left Arm

Then

2 Turkish Get Ups Right Arm

Work Up in weight. You complete all 4 reps within each 2 minutes.

Metcon (Time)5 Rounds

5 Muscle Ups (any style)
10 Dumbbell Snatch
15 Wall Balls 20/1415:00 CAP

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

Scaling Options for Muscle Ups:

5 Muscle Up Transitions from low rings

OR

10 Ring Dips

Comment

Comment

Last 2 days of our Summer Sit-up challenge!!!

 

With only 2 days to go this month, we need your help to reach our target of 50,000 sit-ups. Our gym total is currently 44, 000 so even if you can't make it into class today or tomorrow do 100 and email us or post on FB. Together we can do this!!!

Coach Graham

Cycle 3 Day 16

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

The question of the day:

What was your first record, tape or CD that you ever owned?

Take part in our Summer Sit-Up Challenge!!

Our goal is for the CrossFit Hard community to accumulate 50,000 combined sit-ups this month. We have a white board by the kiosk where you can log every 100 sit-ups you do.

Please help do your part and contribute by hitting 100 sit-ups every time you visit this month. Your abs will thank you for it!!!
B

Bear Complex (7 sets of 2 reps)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Every 2:00 for 7 rounds, complete:

2 Bear Complexes

The only time you can set the bar down is after completing the entire complex.

*Take your time completing each movement with proper form.

Metcon (AMRAP - Rounds and Reps)

10:00 AMRAP

10 Burpees to target
10 Toes to Bar
10 Dumbell Front Rack Lunges

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

Your target is the pull up bar you are using for TTB.

MOVE FAST!!

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource MobilityWOD