Comment

Can you do this?

The hot new trend on social media is the "invisible box" challenge. All it requires is two feet and a fair amount of coordination. You "create" an invisible box about a foot or two off the ground by hovering one foot in the air, tap it with the other foot, and film yourself stepping over it — creating the illusion that there's actually a box there. It seems deceptively simple, but it's actually pretty hard.

I challenge you to give it a try. You may surprise yourself, or you could embarrass yourself like I did. The possibilities are endless here. Even if you fall on your face, you'll have a video worth posting to the Internet, and if you're lucky, you could end up going viral.

2017 Cycle 3 Day 1

Welcome to week 4 of our #crossfithardholidaychallenge

If you missed week 1 and 2, or 3, fear not you can jump right in this week!

Week 4 - Dec 18th - Dec 24th - 80 Push ups 160 Squats every day!

Please log your results each day on Facebook and Instagram and tag us. The member who has logged the most results by January 1st will win prize!!! Use #crossfithardholidaychallenge

If you are traveling over the holidays please keep up with this challenge if you miss a day you have to double up the next to keep you accountable.

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

This week is our test week for Cycle 3! Good Luck!

What’s your funniest talent? Or un-talent?

Cycle 3 Clean Complex (1 Rep. Max)

Without dropping the barbell, complete:

Clean
Front Squat
Hang Clean
Jerk

15 minutes.

Any style clean or jerk is allowed. The idea is to move the most amount of weight possible.

Metcon (AMRAP - Rounds and Reps)

20:00 AMRAP

10 Dumbbell Push Press

12 Dumbbell Front rack Lunges

400m Run

Rx+ - 50/35
Rx - 35/20
Sc - as needed.

You will need two dumbbells for this workout.

Good luck!

Metcon (Time)

Holiday Challenge Week 4
80 Push-ups 160 Squats

Comment

Comment

Cycle 3 is on the way!!

I hope everyone is enjoying their PRs this week! 

You should all be extremely proud with the work you have put in over the past 8 weeks! 

Each programmed cycle has goals that we focus on. For cycle 2, our focus was on our three lifts; snatch, clean and jerk. We also had a focus on learning and improving technique on our basic gymnastics movements.

For cycle 3, we have a new focus! We will be building on our Olympic lifting technique by testing out various complexes. Olympic lifting complexes consist of multiple different/repeated barbell movements that are completed without setting the bar down between movements. Other focuses will include increasing work capacity on our cardio machines (and running). I hope everyone is ready to fall in love with the bike! For the final focus, the back squat is making a comeback!! We will be testing a 3-rep max back squat!

I hope everyone is excited to keep working hard at becoming the strongest version of themself!

I would love to hear everyone's thoughts and feedback on cycle 2! Please email me at greg@crossfithard.com with your thoughts!

Thanks!

2017 Cycle 2 Day 39

Welcome to week 3 of our #crossfithardholidaychallenge

If you missed week 1 and 2, fear not you can jump right in this week!

Week 3 - Dec 11th - Dec 17th - 60 Push ups 120 Squats every day!

Please log your results each day on Facebook and Instagram and tag us. The member who has logged the most results by January 1st will win prize!!! Use #crossfithardholidaychallenge

If you are traveling over the holidays please keep up with this challenge if you miss a day you have to double up the next to keep you accountable.

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

This is Retest Week For Cycle 2!!! I hope everyone is excited for some new PR's!!

What’s the craziest thing on your bucket list?

Objective

Today you will be testing one of the two following lifts. You should test the lift that you have been working on for this past cycle. If you have any questions, ask your coach!

Clean (1 Rep. Max)

20 Minutes

Focus on proper technique and positioning that you have practiced. Good Luck!

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

Power Clean (1 Rep. Max)

20 Minutes

Focus on proper technique and positioning that you have practiced. Good Luck!

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

Metcon (Time)

100 Double unders
15 Slam Balls

80 Double unders
15 Slam Balls

60 Double unders
15 Slam Balls

50 Double unders
15 Slam Balls

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

Metcon (Time)

Holiday Challenge Week 3
60 Push-ups 120 Squats

 

 

 

Comment

Comment

Wednesday Vibes

Happy Wednesday CF Hard!! Usually we would give you some sort of genius tip or advice for nutrition or movements. Today however, is more of a life tip. Nothing mind-blowing, or revolutionary but most certainly can resonate with all of us, especially as we live in such a “hustle and bustle” environment. 

 

The holidays are upon us and all too easy we can find ourselves overwhelmed with life. As you enter our gym, this should be the one hour where you can forget about everything and work your tail off care free. 

What is the Wednesday tip this week? Simple.

 

JUST BREATH.  

 

When you want to panic, freak out,  become overly flustered, take a second to step back, and just breath. 

Have a wonderful hump day everyone.

 

 2017 CYCLE 2 DAY 38

Welcome to week 3 of our #crossfithardholidaychallenge

If you missed week 1 and 2, fear not you can jump right in this week!

Week 3 - Dec 11th - Dec 17th - 60 Push ups 120 Squats every day!

Please log your results each day on Facebook and Instagram and tag us. The member who has logged the most results by January 1st will win prize!!! Use #crossfithardholidaychallenge

If you are traveling over the holidays please keep up with this challenge if you miss a day you have to double up the next to keep you accountable.

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

This is Retest Week For Cycle 2!!! I hope everyone is excited for some new PR's!!

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

Objective

Today you will be testing one of the two following lifts. You should test the lift that you have been working on for this past cycle. If you have any questions, ask your coach!

Split Jerk (1 Rep. Max)20 Minutes

Focus on proper technique and positioning that you have practiced. Good Luck!

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

Push Press (1 Rep. Max)20 Minutes

Focus on proper technique and positioning that you have practiced. Good Luck!

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

Metcon (4 Rounds for reps)2:00 AMRAP  x4

12 Box Jump Overs 24/20

Max rep DB snatches in time remaining

Rest 1:00 between roundsRx+ - 70/50
Rx - 50/35
Sc - as needed.

Push hard through the box jumps.

Score is the number DB snatch per round.

Metcon (Time)Holiday Challenge Week 3
60 Push-ups 120 Squats

Comment

Comment

Hurry this offer closes on Wednesday

Dear CrossFit Hard community,

We have just finished designing our snazzy new shirts just in time for the holidays. If you are looking for a great gift for your friends and family we've got you covered!

Click here to order online now

Our online order deadline is Wednesday so don't delay order yours today and look great this winter!

2017 Cycle 2 Day 36

Welcome to week 3 of our #crossfithardholidaychallenge

If you missed week 1 and 2, fear not you can jump right in this week!

Week 3 - Dec 11th - Dec 17th - 60 Push ups 120 Squats every day!

Please log your results each day on Facebook and Instagram and tag us. The member who has logged the most results by January 1st will win prize!!! Use #crossfithardholidaychallenge

If you are traveling over the holidays please keep up with this challenge if you miss a day you have to double up the next to keep you accountable.

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

This is Retest Week For Cycle 2!!! I hope everyone is excited for some new PR's!!

Did you have a fun snow day?

Objective

Today you will be testing one of the two following lifts. You should test the lift that you have been working on for this past cycle. If you have any questions, ask your coach!

Snatch (1 Rep. Max)

20 Minutes

Focus on proper technique and positioning that you have practiced. Good Luck!

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

Power Snatch (1 Rep. Max)

20 Minutes

Focus on proper technique and positioning that you have practiced. Good Luck!

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

Metcon (AMRAP - Rounds and Reps)

14:00 AMRAP

Row 500m

15 Overhead Squats

:30 rest after each round

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

Make sure to look at the clock at the end of each round so you know when to start your next one!

Metcon (Time)

Holiday Challenge Week 3
60 Push-ups 120 Squats

Comment

Comment

The CrossFit Games Open!

1487683487903.jpg

 

There are only 76 days until the Open!! 

(hopefully the math is right on that...)

The first stage of the CrossFit Games season begins with the Open!

The open is a 5 week worldwide competition that everyone can compete in!! Each week one workout is released and performed for a score! The open is a fun way to bring the gym community together with some friendly competition.

2018 Reebok CrossFit Games Season Schedule

Stage 1: The Open

Five Weeks - Feb. 22-March 26

18.1- Feb. 22-26

18.2- March 1-5

18.3- March 8-12

18.4- March 15-19

18.5- March 22-26

Registration for the Open begins Thursday, Jan. 11, 2018.

The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition.

Anyone aged 14 or older can compete. All you have to do is sign up at Games.CrossFit.com and log your score each week. Workouts are released on Thursdays at 5 p.m. PT, and athletes have four days to complete the workout for the week and submit their score. Scores are due before 5 p.m. PT the following Monday. Complete the workouts at a CrossFit affiliate with a judge, or film your effort from anywhere in the world and submit a link as proof.

The Open offers two versions of each workout, scaled and Rx'd. The scaled option makes the event all-inclusive. All athletes can compare their results to others worldwide, regionally, by age or within their own gyms. An official CrossFit Games app will be available in late January, which will focus on your own personal performance in the Open.  

At the end of five weeks, the fittest move on to the next stages of competition: the Regionals and the Online Qualifier.

——————————————————————————————————————————

Check out the rest of the season schedule here

2017 Cycle 2 Day 34

Welcome to week 2 of our #crossfithardholidaychallenge

If you missed week 1 fear not you can jump right in this week!

Week 2 - Dec 4th - Dec 10th - 40 Push ups 80 Squats every day!

Please log your results each day on Facebook and Instagram and tag us. The member who has logged the most results by January 1st will win prize!!! Use #crossfithardholidaychallenge

If you are traveling over the holidays please keep up with this challenge if you miss a day you have to double up the next to keep you accountable.

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

What totally rad expression did you overuse in high school?

Turkish Get Up (4 Sets of 2 Reps.)

Every 2 Minutes for 7 Rounds:

Round 1 - 2 TGU (Turkish Get Up - one per arm)

Round 2 - 10 RDL (Romaninan Deadlift/Stiff Leg Deadlift)

Round 3 - 2 TGU

Round 4 - 10 RDL

Round 5 - 2 TGU

Round 6 - 10 RDL

Round 7 - 2 TGU

Take your time moving through both of these lifts.

Metcon (Time)

For Time:

50-40-30-20-10

Kettlebell Swings (American style)

Abmat Sit-ups

15 minute CAP

Rx - 70/53
Sc - as needed.

Metcon (Time)

Holiday Challenge Week 2
40 Push-ups 80 Squats

 

 

Comment

Comment

It’s that time of the year.

Chestnuts will be roasting on an open fire, and Jack Frost will most certainly be nipping  at your nose. What I can also promise you is your coworkers and every day passerbyer will have some sort of flu/cold ordeal.

Here’s a quick blurb about the benefits of our dear friend vitamin C! (No not the pop group either ;)

There are many forms of it and numerous ways to take it, as winter comes and flu season begins it is something you will want to take advantage of!

Click here for more info! 

 

 2017 CYCLE 2 DAY 33

Welcome to week 2 of our #crossfithardholidaychallenge

If you missed week 1 fear not you can jump right in this week!

Week 2 - Dec 4th - Dec 10th - 40 Push ups 80 Squats every day!

Please log your results each day on Facebook and Instagram and tag us. The member who has logged the most results by January 1st will win prize!!! Use #crossfithardholidaychallenge

If you are traveling over the holidays please keep up with this challenge if you miss a day you have to double up the next to keep you accountable.

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

What’s the worst job you’ve ever had?
ObjectiveFor the strength portion of class, you will choose the same movement that you maxed out at the beginning of the cycle. If you did not max out either movement, ask a coach which option is best for you.Clean (5 Sets of 5 Reps.)Every 2 Minutes for 5 Rounds:

5 Cleans at 65%

Drop and reset each rep. Focus on perfect form.Power Clean (5 Sets of 5 Reps.)Every 2 Minutes for 5 Rounds:

5 Power Cleans at 65%

Drop and reset each rep. Focus on perfect form.Mary (AMRAP - Rounds and Reps)20-Minute AMRAP of: 
5 Handstand Push-ups 
10 Pistols (5-L / 5-R) 
15 Pull-upsSub Pistols for Split Squats if you cannot maintian proper form throughout the 20 minutes.

Good Luck!Metcon (Time)Holiday Challenge Week 2
40 Push-ups 80 Squats

Comment

Comment

Technique Tip Tuesday: Key to PERFECT rack

How To Get A Better Rack
 

The rack position is the source of much pain and frustration for many athletes. The inability to get into a good rack position affects your ability to effectively press, push-press, or jerk a barbell overhead. You’ll also be far less effective in your front squats and, of course, your cleans. This is usually caused by some tight muscles throughout your upper body such as the latissimus dorsi, teres major, posterior deltoid, and triceps. The wrist flexors are also a common culprit. I highly recommend reading Kelly Starrett’s articles on stretching the lats and triceps.  Here’s a stretch that’s sure to improve your rack position.

1. Start with a length of PVC pipe, grip it in your left hand with your thumb pointed downward.

2. The PVC should rest on the outside of your left arm, grip the lower portion with your right hand.
3. Keep your left elbow pointed forward as if you were in a rack position. Keep your shoulder back and down.
4. Using the back of your left arm as a pivot, pull the PVC pipe up with your right hand to externally rotate your upper arm.
5. You should feel a stretch in the back of your shoulder and/or the back of your armpit.

Once you are in a stretched position, implement contract-relax techniques to make this stretch even more effective. Contract for 5 seconds by internally rotating your left arm as if you were arm wrestling. Relax for 10 seconds but keep tension by continuing to apply tension with your right arm. Five cycles of 5 seconds on and 10 seconds off is the standard prescription.

Don’t forget to switch sides and stretch your right side as well. Trust me, you don’t want a lopsided rack. In addition to this stretch and the few I mentioned earlier, make sure you are also working towards increasing your mobility in your thoracic spine. T-spine mobility is also essential to a pain-free rack position. Still not sure how to perform this stretch? Simply ask one of the coaches.

Coach Vic

2017 Cycle 2 Day 32

In keeping with our commitment to your fitness through New Year we are starting today with our 5 week push up and squat challenge:

Week 1 - Nov 27th - Dec 3rd  - 20 Push ups 40 Squats every day!

Week 2 - Dec 4th - Dec 10th - 40 Push ups 80 Squats every day!

Week 3 - Dec 11th - Dec 17th - 60 Push ups 120 Squats every day!

Week 4 - Dec 18th - Dec 24th - 80 Push ups 160 Squats every day!

Week 5 - Dec 25th - Dec 31st - 100 Push ups 200 Squats every day!

RX reps continuous

Scaled You can break up the reps however you want throughout the day, push ups can be on a box or wall, not kneeling.

Please log your results each day on Facebook and Instagram and tag us. The member who has logged the most results by January 1st will win prize!!!

If you are traveling over the holidays please keep up with this challenge if you miss a day you have to double up the next to keep you accountable.

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

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

Objective

For the strength portion of class, you will choose the same movement that you maxed out at the beginning of the cycle. If you did not max out either movement, ask a coach which option is best for you

Split Jerk (5 Sets of 5 Reps.)

Every 2 minutes for 5 rounds:

5 Split Jerks at 65%

Push Press (5 Sets of 5 Reps.)

Every 2 minutes for 5 rounds:

5 Push Press at 65%

Metcon (Time)

For Time:

21 - 18 - 15 - 12 - 9 - 6

Dumbell Snatch

Calorie Row

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

Metcon (Time)

Holiday Challenge Week 2
40 Push-ups 80 Squats

Comment

Comment

Monday Motivation - Get After It!!!

Welcome to week 2 of our #crossfithardholidaychallenge

If you missed week 1 fear not you can jump right in this week! 

Week 2 - Dec 4th - Dec 10th - 40 Push ups 80 Squats every day!

Please log your results each day on Facebook and Instagram and tag us. The member who has logged the most results by January 1st will win prize!!! Use #crossfithardholidaychallenge

Monday Motivation - Get After it

Who loves lifting? Me!! You feel strong, confident, and like anything is possible. But are you getting after it the right way?

So often what I see in class are athletes who approach a bar with about 75% intensity. That’s OK; it will get you to a certain level. But (if you’ve been doing this for awhile) — are you really reaching your full potential? Probably not.

It starts with the warm-up. If you’re doing your warm-up and just going through the motions, you are not getting the most out of it. Really, instead of being called a warm-up it should be called “movement prep.” Your body should be warm and ready to go afterwards, for sure, but if you’re lifting, you should have also intentionally rehearsedparts of the movement that will make the lift go smoothly. Are you getting to position 1 on your way up? Are you keeping the bar close in your high pull? Did you even think about these aspects in your warm-up, or did you just zombie your way through it? If you didn’t, you’re missing out.

Now, let’s lift. Here’s really where I see the 75% effort. There’s a difference between doing a lift, and attacking the lift. GET INTO IT. Get pumped. That doesn’t mean you need to grunt or yell at the people around you. But you should be approaching the bar with a purpose, with some attitude. Like it’s going to be the best looking power clean that anyone has ever seen. An aggressive pull. Fast elbows on the turnover. Dropping quickly underneath the bar to catch it. It should look like you’re a bad ass. It should look like you’re a professional lifter. “Oh, but Graham, I’m not a professional lifter,” you say? I know. Neither am I. But we can for sure approach the bar with the same intensity, determination, and swagger that we would if we were. Do this, and I guarantee your lifts will feel better, and you’ll find out that you’re stronger than you think.

Get after it!

Coach Graham

Bench Press (5 Sets of 4 Reps.)

Every 3 minutes for 5 Rounds:

4 reps of Bench Press
(Heavier than last week)

5 "High" Box Jumps
(Jump to a height that is higher than what you typically use in a metcon)

Metcon (AMRAP - Rounds and Reps)

12:00 AMRAP

10 Hang Power Snatch

40 Double Unders

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

Be smart with your pace, to redline too early. Good luck!

Metcon (Time)

Holiday Challenge Week 2
40 Push-ups 80 Squats

Comment

Comment

CrossFitters beware!

snake-oil1.jpeg

Bodybuilding products sold online may be mislabeled or unsafe

An article published today in the Journal of the American Medical Association (JAMA) paints a scary picture of what's actually in those supplements you see advertised on line and in all of the muscle magazines.  CrossFitters beware!

See https://www.reuters.com/article/us-supplements-bodybuilding/bodybuilding-products-sold-online-may-be-mislabeled-or-unsafe-idUSKBN1DT2Z5

Much better to build muscle naturally using healthy, balanced nutrition and regular exercise. Speak to any of your coaches for help with this.

Stay healthy and safe my friends,

Coach Graham 

2017 Cycle 2 Day 30

In keeping with our commitment to your fitness through New Year we have started this week with our 5 week push up and squat challenge:

Week 1 - Nov 27th - Dec 3rd  - 20 Push ups 40 Squats every day!

Week 2 - Dec 4th - Dec 10th - 40 Push ups 80 Squats every day!

Week 3 - Dec 11th - Dec 17th - 60 Push ups 120 Squats every day!

Week 4 - Dec 18th - Dec 24th - 80 Push ups 160 Squats every day!

Week 5 - Dec 25th - Dec 31st - 100 Push ups 200 Squats every day!

RX reps continuous

Scaled You can break up the reps however you want throughout the day, push ups can be on a box or wall, not kneeling.

Please log your results each day on Facebook and Instagram and tag us. The member who has logged the most results by January 1st will win prize!!! Use #crossfithardholidaychallenge

If you are traveling over the holidays please keep up with this challenge if you miss a day you have to double up the next to keep you accountable.

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

HAPPY DECEMBER!!

What’s the worst haircut you ever had?

Bench Press (5 Sets of 5 Reps. )

Every 3:00 for 5 Rounds:

5 Bench Press (heavier than last time)

10 Hollow Rocks

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

Do not rush through your hollow rocks, maintain a good position!

Metcon (AMRAP - Rounds and Reps)

20 min AMRAP

3 Muscle ups
15 Front Squats 95/65
300m Run

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

Scaling for muscle ups:

- 6 Chest to bar pull ups
- 9 Pull ups (regular, banded, or jumping)
- 12 Ring rows

**********************
It is recommended that you attempt jumping pull ups instead of settling for ring rows since we have done them earlier in the week. Ask your coach for help!

The 300m turnaround spot is marked "150" between the two driveways after the 200m turnaround spot.

Metcon (Time)

Holiday Challenge week 1
20 Push-ups 40 Squats

Comment

Comment

Sunshine in the Winter!!

sun.jpg

 

Although November has been mild with mostly nice weather, the days continue to grow shorter. The sun will rise later in the morning and set earlier in the evenings with the temperature continuing to drop. That's not giving us much time or motivation to get outside and take in some much needed sunlight!!

There are many benefits to getting just 10 minutes of sun exposure a day (especially in the winter!). Sun effects our Vitamin D levels, mood and even our quality of sleep!!

Here are some more benefits of sun exposure:

Reduce Risk of Type 2 Diabetes

Unfortunately diabetes has been increasing among individuals over the years. According to Larkin Hospital, vitamin D plays a huge roll in the production of insulin and studies have shown a positive association between insulin resistance and vitamin D deficiency. They explain, “many studies supplementing vitamin D to subjects at risk of diabetes have shown significant improvements in fasting glucose levels, insulin production, insulin resistance, and A1c control (a marker of long term blood glucose levels).”

Boost Immunity

It has been proven that sunshine stimulates your immune systems’ vitamin D and T cells which results in boosted immunity. Researchers say, “we rely on solar energy to enable our bodies to stave off infections and fight disease.”

Prevents Vitamin D Deficiency

Vitamin D is also known as “the sunshine vitamin.” According to research, “vitamin D insufficiency affects almost 50% of the population worldwide. An estimated 1 billion people worldwide, across all ethnicities and age groups, have a vitamin D deficiency (VDD).” Therefore, exposure to sunlight nourishes the body with vitamin D.

Reduces Cancer Risk

Research has shown that “stripping off in the spring sunshine might be even better for men, as a second vitamin D study suggests it decreases their risk of developing kidney cancer.” Dr. Mercola explains from a scientific point of view, vitamin D reduces the risk of many forms of cancer and increases survival rates once cancer reaches a detectable stage.

Lower Blood Pressure

High blood pressure is extremely dangerous, it’s important to educate yourself on ways to lower your blood pressure. One of which include, exposure to sunlight. Research has shown that nitric oxide stored at the top layer of the skin reacts to sunlight which causes blood vessels to widen as the oxide moves into the blood stream. This results in lower blood pressure.

Find a number of more health benefits at: https://www.theactivetimes.com/content/15-health-benefits-sunshine/slide-7

Another interesting article at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2290997/

I challenge you to get at least 10 minutes of sun exposure a day for one week and see how you feel!! Natural winter tans can be cool too...

- Coach Greg

2017 Cycle 2 Day 29

In keeping with our commitment to your fitness through New Year we are starting today with our 5 week push up and squat challenge:

Week 1 - Nov 27th - Dec 3rd  - 20 Push ups 40 Squats every day!

Week 2 - Dec 4th - Dec 10th - 40 Push ups 80 Squats every day!

Week 3 - Dec 11th - Dec 17th - 60 Push ups 120 Squats every day!

Week 4 - Dec 18th - Dec 24th - 80 Push ups 160 Squats every day!

Week 5 - Dec 25th - Dec 31st - 100 Push ups 200 Squats every day!

RX reps continuous

Scaled You can break up the reps however you want throughout the day, push ups can be on a box or wall, not kneeling.

Please log your results each day on Facebook and Instagram and tag us. The member who has logged the most results by January 1st will win prize!!!

If you are traveling over the holidays please keep up with this challenge if you miss a day you have to double up the next to keep you accountable.

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

What’s the funniest animal you’ve ever owned as a pet?

Objective

For the strength portion of class, you will choose the same movement that you maxed out at the beginning of the cycle. If you did not max out either movement, ask a coach which option is best for you.

Snatch (7 Sets of 1 Rep.)

Every 2 minutes for 14 minutes:

1 Snatch at 90%+

Your first set should be at 90% or very close to it.

Work up if reps are smooth.

Power Snatch (7 Sets of 1 Rep.)

Every 2 minutes for 14 minutes:

1 Power Snatch at 90%+

Your first set should be at 90% or very close to it.

Work up if reps are smooth.

Metcon (Time)

For Time:

25 Box Jump overs
35 T2B
45 Wall Balls
35 T2B
25 Box Jump overs

12 Minute CAP

Rx+ - 30/24" Box + 30/20 WB
Rx - 24/20" Box + 20/14 WB
Sc - as needed.

Break up reps when necessary, but keep rest times short. This workout will be quick.

Metcon (Time)

Holiday Challenge week 1
20 Push-ups 40 Squats

 

Comment

Wellness Wednesday

Comment

Wellness Wednesday

Wednesday is here and with that here’s a little change of pace for our blog. Normally it would be a tip or an article regarding physical wellness, this Wednesday however goes a bit deeper to a higher state of wellness.

 

As posted in early October, there is an opportunity for the gym to be involved in what I consider an amazing event. 

On December 16th, 2017 at 10:00AM, the non-Profit organization “Wreaths Across America” is coordinating wreath-laying ceremonies at Arlington National cemetery, as well as 1,100 locations across the nation and world at large.

Thousands of volunteers are needed to help place wreaths at Arlington and so we all have  the chance to do so. 

Here at CrossFit Hard, many of our members are military affiliated and we just feel it the right thing to do by showing our gratitude for our fallen men and women who have paid the ultimate price for our freedoms. 

You are more than welcome to volunteer on your own or to set up a group and go together. 

If you plan on going as a group. Only one person needs to register the entire group!

If interested please sign up to volunteer, please follow this link www.wreathsacrossamerica.org

 

2017 CYCLE 2 DAY 28

In keeping with our commitment to your fitness through New Year we started this Monday with our 5 week push up and squat challenge:

Week 1 - Nov 27th - Dec 3rd  - 20 Push ups 40 Squats every day!

Week 2 - Dec 4th - Dec 10th - 40 Push ups 80 Squats every day!

Week 3 - Dec 11th - Dec 17th - 60 Push ups 120 Squats every day!

Week 4 - Dec 18th - Dec 24th - 80 Push ups 160 Squats every day!

Week 5 - Dec 25th - Dec 31st - 100 Push ups 200 Squats every day!

RX reps continuous

Scaled You can break up the reps however you want throughout the day, push ups can be on a box or wall, not kneeling.

Please log your results each day on Facebook and Instagram and tag us. The member who has logged the most results by January 1st will win a prize!!!

If you are traveling over the holidays please keep up with this challenge if you miss a day you have to double up the next to keep you accountable.

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

What’s the funniest thing that ever happened on your family vacation?

Metcon (No Measure)Alternating EMOM for 10 minutes:

A) :20 Bottom Dip Hold

B) 5 False grip ring pull ups (slow and controlled)

                   OR

10 Ring Rows (3 sec top hold)The 20 seconds can be accumulated over the minute but do your best to hold on for 20 straight.

Do not rush your pulling reps, keep control to build stability.

Metcon (3 Rounds for reps)3:00 AMRAP x3

20 Kettlebell Snatch
10 Calorie Bike

Rest 1:30Rx+ - 70/53
Rx - 53/35
Sc - as needed.

Transitions should be quick and smooth, 3 minutes will go by fast.

Start over for each AMRAP.

Scores will be total reps of each AMRAP.

Metcon (Time)Holiday Challenge week 1

20 Push-ups 40 Squats

Comment

Comment

Technique Tip Tuesday - Cleaning Up Your Clean!

So you want to become a more powerful and explosive athlete. Do you want to be faster and jump higher? If you only had one movement to train to work toward these goals, the power clean is your answer. Besides the power snatch, no other movement develops the kind of hip explosion which is so critical to the development of an athlete. 

The best way to examine your technique and to address your faults is to break down this complex exercise into its components.

The Setup

Bar setup and Proper alignment are critical to a good lift. Most trainees misjudge the focus and technique required even before the actual lift begins. Improper bar placement, foot placement, and joint angles can lead to missing reps out front, slow pulls, and injury.

-         There should be some space between the bar and your shins when you get ready to do a clean. Set your metatarsals (toe joints) directly under the bar. This will allow you to load yourself properly without rolling the bar out front with your shins.

-         Load the hips and anchor the kneecaps so that the hamstrings increase tension and the shins stay nearly perpendicular to the floor.

 

The First Pull

This is the initial pulling phase off the floor. This period lasts up to the point where the bar passes the knees. Sound technique at this stage sets you up to pull the bar into the most advantageous position for the following hip drive.

- Maintain a constant back angle while pressing the knees back (knee extension). This allows you to pull the bar into your center of gravity and maximally load the posterior chain. The weight should be dispersed from the mid-foot to the heels.

-  Analyze your first pull by looking at your back angle. The hips and shoulders need to ascend at the same rate, maintaining a constant back angle.

The Hip Drive/Scoop

This is the most explosive phase of the entire lift. As the bar passes the knees, maximal power and acceleration are applied between the mid-thigh and the hips. The power position refers to the point at which the body is poised in the athletic position - feet flat, hips loaded, chest high, back straight, and quads activated. It is at this point the athlete must take the bar vertical through the triple extension of the ankle, knee, and hip joints.

-  The bar should reach the sweet spot - mid-thigh to the hip crease - before the arms bend, allowing for the hips to explosively unload.

The Second Pull

This is the final active vertical aspect of the lift, in which the traps elevate, and the arms begin the final pull under the barbell into the last phase.

-  Once the triple extension has occurred (see below), you must allow the elbows to follow the shrug vertically forcefully.

-  To fix poor mobility in the ankles, knees, and hips, do static stretching targeted for those areas. Once you have mobilized the joints, perform some light high rep sets of upright rows, making sure to elevate the elbows, expand the chest, and reach triple extension at the top of every lift (up on toes, knees locked out, quads and glutes contracted, elbows high).

The Catch/Receiving of the Bar

The final stop in the clean is the catch into the front squat. This rapid descent under the barbell is vital to the completion of the lift. A high rate of hamstring activation and lat engagement will allow the athlete to pull him- or herself to the floor, landing and receiving the barbell in a vertical position with the hips dropped between the thighs, feet flat, and elbows parallel to the ground.

-          Spend some time on thoracic and lat mobility. The higher the elbows are, the closer the barbell will rest on your front deltoids, allowing for an easier and more efficient completion of the lift (i.e. standing up).

-         Work on recognizing the two different stances during the lift. In all phases up to this point, you will be in a pulling position, which is closer to a deadlift or vertical jump alignment. Immediately following the second pull, you should open up your feet slightly, so you land in the catch position in a front squat stance, a stance that allows a sound squat below parallel.

-Coach Vic

 

 

2017 Cycle 2 Day 27

In keeping with our commitment to your fitness through New Year we are starting today with our 5 week push up and squat challenge:

Week 1 - Nov 27th - Dec 3rd  - 20 Push ups 40 Squats every day!

Week 2 - Dec 4th - Dec 10th - 40 Push ups 80 Squats every day!

Week 3 - Dec 11th - Dec 17th - 60 Push ups 120 Squats every day!

Week 4 - Dec 18th - Dec 24th - 80 Push ups 160 Squats every day!

Week 5 - Dec 25th - Dec 31st - 100 Push ups 200 Squats every day!

RX reps continuous

Scaled You can break up the reps however you want throughout the day, push ups can be on a box or wall, not kneeling.

Please log your results each day on Facebook and Instagram and tag us. The member who has logged the most results by January 1st will win prize!!!

If you are traveling over the holidays please keep up with this challenge if you miss a day you have to double up the next to keep you accountable.

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

What afterschool activity did you quit as a kid, and why?

Objective

For the strength portion of class, you will choose the same movement that you maxed out last week. If you did not max out either movement, ask a coach which option you should choose.

Clean (7 Sets of 1 Rep.)

Every 2 minutes for 14 minutes:

1 Clean at 90%+

Work up as long as reps are smooth.

Your first set should be at or very close to 90%.

Power Clean (7 Sets of 1 Rep.)

Every 2 minutes for 14 minutes:

1 Power Clean at 90%+

Work up as long as reps are smooth.

Your first set should be at or very close to 90%.

Metcon (Time)

5 Rounds

8 Deadlifts
20 Double Unders
8 P. Cleans
20 Double Unders
8 Push Jerks
20 Double Unders

25 minute CAP

Rx+ - 185/135
Rx - 155/105
Sc - as needed.

Steady on the barbell, try to recover during the double unders.

Metcon (Time)

Holiday Challenge week 1
20 Push-ups 40 Squats

 

 

 

Reference:

How to Improve Your Power Cleans - Tabata Times. (n.d.). Retrieved from http://www.tabatatimes.com/power-cleans/

How To Hang Clean: The ONLY 3 Things You Need To Know ... (n.d.). Retrieved from https://breakingmuscle.com/fitness/how-to-hang-clean-the-only-3-things-you-need-

Cleaning Up Your Dirty Clean: It's All About Technique ... (n.d.). Retrieved from https://breakingmuscle.com/fitness/cleaning-up-your-dirty-clean-its-all-about-te

 

Comment

Comment

DID YOU GET OUR GIFT TO YOU?

I hope you had a fantastic Thanksgiving and made time for outdoor fun and fitness with the superb weather we are having. 

We are very committed to your fitness and want to help you avoid what happens to millions of Americans…gaining weight over the holidays. 

It is with great pleasure that we give you the CrossFit Hard Holiday resource guide. This is possibly the best gift you will receive this season, read it, TAKE ACTION and start 2018 feeling healthier than ever!

Get your free download here

This guide will help you navigate what are the unhealthiest weeks of the year and will guide you to your own personalized plan. Whether its issues with training, nutrition, commitment or what workouts you can do while traveling. 

In keeping with our commitment to your fitness through New Year we are starting today with our 5 week push up and squat challenge:

Week 1 - Nov 27th - Dec 3rd  - 20 Push ups 40 Squats every day!

Week 2 - Dec 4th - Dec 10th - 40 Push ups 80 Squats every day!

Week 3 - Dec 11th - Dec 17th - 60 Push ups 120 Squats every day!

Week 4 - Dec 18th - Dec 24th - 80 Push ups 160 Squats every day!

Week 5 - Dec 25th - Dec 31st - 100 Push ups 200 Squats every day!

RX reps continuous

Scaled You can break up the reps however you want throughout the day, push ups can be on a box or wall, not kneeling. 

Please log your results each day on Facebook and Instagram and tag us. The member who has logged the most results by January 1st will win prize!!!

If you are traveling over the holidays please keep up with this challenge if you miss a day you have to double up the next to keep you accountable.

 

Stay healthy this holiday season and rise to the challenge!!!

Coach Graham

 

Comment

Comment

THANKSGIVING DAY

happy-thanksgiving.jpg

 

From the entire staff of CrossFit Hard;

We hope that everyone has a wonderful Thanksgiving, full of family, friends and great food!!!

Safe travels to anyone going out of town for the holiday!

We are truly thankful for all of YOU!!

THANKSGIVING 2017

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

We only have a 10AM class today.

Friday We will have normal hours.

Saturday there will only be classes at 9 and 10AM.

Happy Thanksgiving!!

What are you most excited about today??

Angie (Time)

For Time: 
100 pullups
100 pushups
100 situps
100 air squats

Scale as needed.

If you have not been a member for at least 6 months, you may scale the reps to 75 or 50 of each.

Good luck!! Earn that Thanksgiving meal!!

Cash Out

Run 1 Mile

OUT OF TOWN WOD

For those of you that cannot make it in:

Baby Angie

100 Push Ups
100 Sit ups
100 Squats

*Partition reps if needed.

 

 

Comment

7 Nutrition Hacks for The Holiday Season!

Comment

7 Nutrition Hacks for The Holiday Season!

Happy Wednesday everyone! As thanksgiving 2k17 approaches, this marks is a quick tidbit on how you can navigate this holiday season without losing any progress you’ve made in your nutrition!

 

Whether it’s Thanksgiving, a birthday or any other holiday, the tendency we have is to over indulge in both eating and drinking.

Use these 7 tools to help you better deal with EVERY holiday.

  1. Eat the food, just not all of it. Eat 1 plate of food, mostly filled with lean protein (Turkey, fish, lean beef, tofu, etc), vegetables (AMGAP, as much green as possible), and healthy carbs (sweet potato, mashed potatoes, rice). Garnish by adding very small servings of guilty pleasures (if you’re able and this doesn’t trigger binge eating).
  2. Limit alcohol & sugary beverages. This is a hard one, but if you’ve got a goal it’s worth it. Have seltzer with a lime, or if you absolutely have to, have one glass of white wine. Sip it and savor it. If you need to, have a diet soda or a coffee drink with sugar substitute.
  3. Drink a ton of water. This will keep you full and dilute the sodium found in many holiday foods.
  4. Remember why you’re there. You’re there for the company, for the memories, for the good times. None of these things require over eating or drinking. Eat slow, enjoy every bite, savor every sip. Enjoy the conversation and catching up.
  5. Have dessert… only if you REALLY need to. BUT, make it something REALLY worth it. Have a half serving. Dessert Option 2: make your own healthy dessert and bring some to share. A large, beautiful fruit salad is never frowned upon.
  6. Protein up! Drink a protein shake 60 minutes before meal time. This will bring you in to the meal already satiated and not ravenous.
  7. Stop before you’re full. See #4. Eat slow, chew slow, enjoy the heck out of your food. Doing this will allow your brain to catch up to your stomach and STOP over eating.

Use these tools to enjoy every holiday to its fullest and still get the results you want. It’s hard when you start but it gets easier over time. The cake isn’t that good anyway.

2017 CYCLE 2 DAY 23

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


Thanksgiving Week Class Times
-Monday, Tuesday, Wednesday, - Normal
-Thursday - Turkey Chase (Bethesda), 10am Class ONLY
-Friday - Normal
-Saturday - 9 & 10am ONLY

What are your plans for the thanksgiving holiday??
ObjectiveFor the strength portion of class, you will chose the same movement that you maxed out last week. If you did not max out either movement, ask a coach which option you should chose.Snatch (6 Sets of 2 Reps.)Every 2:30 for 6 rounds, complete:

2 Snatches at 85%+

Drop and reset for each rep.Power Snatch (6 Sets of 2 Reps.)Every 2:30 for 6 rounds, complete:

2 Power Snatches at 85%+

Drop and reset for each rep.Metcon (AMRAP - Rounds and Reps)10:00 AMRAP

35/25 cal bike buy in

Then

5 Handstand Push Ups
10 Kettlebell Swings 70/53
15 Box Jump overs 24"/20"Scale as needed.

You only bike one time at the beginning of the AMRAP.

If you use an Airdyne, at 10 cals for your buy in.

Comment

Comment

Congratulations Coach Josie and Rob!!

Congratulations to our very own Coach Josie and Rob on their engagement this weekend. Rob popped the question on Saturday at Constitution Gardens in D.C. with a sunset view of the Washington Monument, a candlelit display, surrounded by close friends and family. They have been dating for almost three years, and met right here at Crossfit Hard. Best wishes to the happy couple!

23621584_3300271180939_8756518333076857950_n.jpg
23755751_3300271700952_2473233770249229393_n (1).jpg
23658745_10104083659730117_2473947967899490315_n.jpg
23659559_3300271940958_2040886065352914299_n.jpg

2017 Cycle 2 Day 22

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

Thanksgiving Week Class Times
-Monday, Tuesday, Wednesday, - Normal
-Thursday - Turkey Chase (Bethesda), 10am Class ONLY
-Friday - Normal
-Saturday - 9 & 10am ONLY

Have you ever gotten super lost? What happened?

Bench Press (5 Sets of 6 Reps.)

Every 3:00 for 5 Rounds:

6 Bench Press (heavier than last time)

10 Lateral Shoulder Fly (each arm)

Metcon (AMRAP - Rounds and Reps)

17:00 AMRAP

40 Goblet Lunges 53/35
60 DUs
800m Run

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

40 lunges total (20 per leg)

The run counts as 1 rep.

Comment

Comment

What a match......

Happy Monday to you!

My apologies for the absence of our blog over the last few weeks, we had switched to a new system and had some technical difficulties. I'm happy to say we are back and will be keeping you posted.

I had the pleasure of playing in our first Turkey Bowl on Saturday, what a match!!! Great job to all the CF Hard athletes big and small. You ran and played your hearts out!

Thanks to our cheer leading fans, what a great way to start off this holiday season!

Stay posted for the upcoming games. Don't be the last one to sign up....

Check out the action below

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

Thanksgiving Week Class Times
-Monday, Tuesday, Wednesday, - Normal
-Thursday - Turkey Chase at 9am at the YMCA Bethesda, 10am Class ONLY at the gym
-Friday - Normal
-Saturday - 9 & 10am ONLY

Be well and stay healthy during this fun week,

Coach Graham

Comment

Comment

Friday Fun!

Neighborhood 5k this Saturday!!

Community Day 2017 is this Saturday! 5K run/walk, Kids Fun Run, and Brazilian BBQ

Come on out and meet your neighbors at the RCA annual community day this Saturday in Randolph Hills Park! The event features a 5k run, kids fun run, and Brazilian BBQ cooked up by Randolph Hills’ own Claudio Martin.

Where:  Randolph Hills Park
When:  Saturday, October 14th, 10am until 2pm

RCA 5K
Start Time:  10:00am (check-in at 9:30am)
Cost:  This event is FREE to the public
Course Map:  http://goo.gl/maps/lbSYJ
Who: Anyone can participate, bring a friend!  Running strollers are allowed, dogs are not.
Registration for 5K:  Click here.   https://goo.gl/forms/IWClnTJWCY6OJw2N2

KIDS FUN RUN
Start Time:  Organization of the different age groups will start at 11:00am
Who: Ages 2 and up
Cost: This event is FREE to the public
Registration for Kids’ Run:  Click here.   https://goo.gl/forms/tzmCo4S8oRd9mpPg2

We also need volunteers! Let me know if you can help, even for just an hour, by emailing Alison: alison.dewey@gmail.com

The Kids Fun Run will start around 11:00AM and the BBQ will follow. We’ll wrap things up around 2:00PM.

This information was sourced from: http://randolphcivic.org/

Randolph Hills is the community that our gym is apart of, support the community! This will be an acceptable substitute for missing this Saturdays Team WOD. If you attend, wear your CF Hard t-shirt and enter your 5k time into Wodify! (This is another opportunity to get your name on the Gym Leaderboard!)

I will be participating if anyone wants to meet up prior to check in. I will be at the gym from 9am and leave a little after 9:30 (the park is at the end of Boiling Brook Parkway, where the 1 mile turn around is).

Happy Friday!

-Coach Greg

Comment

Comment

Thursday Excitement

Keep your eyes open for changes around the box!

Most of you who have come to the gym in the past week or so may have already noticed some of these changes:

IMG_2516.JPG

The gym leaderboards have moved! They are now under the basketball hoop where they are more visible (and some names won't accidently be erased).

IMG_2515.JPG

In the space where the leaderboards were, there will be a notification/event board and member picture board! The event board will list any gym news or any upcoming local events. The picture board will feature all the photos that have been taken of active members over the years!

IMG_2518.JPG

We have added an extra wall ball rack that includes "No Leak" wall balls. No more sand in your eyes! WOO!

IMG_2520.JPG

You may have noticed this new piece of equipment, and I know a number of members had the chance of trying it out! This is a "Ski Ergometer" or "SkiErg," this machine mimics the movement pattern of cross country skiing. Hopefully we will see a few more arrive at the gym in the future!

IMG_2513.JPG

If you guys see member Alex Li, please thank him for his gift to the gym! He spent the little spare time he has had over the past few months working on putting these together for us! Jerk blocks are used in the same way as we use the J-hooks on the rig, except when you lift overhead, you can drop the weights on the blocks. This relieves you from having to lower the barbell to your shoulders or drop it to the floor and clean the weight up.

IMG_2517.JPG

If anyone was not aware, Coach David announced that he has brought back the "stache." Feel free to take a look at that if you see him around the gym.

IMG_2521.JPG

I've saved the BEST for last! We have Spikeball at the gym now! You may have seen some members playing this 4 person (teams of 2) game after classes. This game mimics the rules of volleyball, except the goal is to "spike" the "ball" at the net! Grab a partner a play a game before or after your class! ...If anyone needs a partner, let me know...

Be on the lookout for future changes and additions!

-Coach Greg

Comment

"Treat Yo Self!"

Comment

"Treat Yo Self!"

Happy Hump day everyone,

Quick PSA brought to you by CrossFit Hard via an article from Dr. Deborah Caldwell.

A healthy and realistic diet DOES include guilt-FREE indulgences. Now before I begin, this is NOT the green light to run over to the nearest supermarket and buy 2 pints of Ben and Jerry's Half Baked (although I myself am tempted..). This is just a simple reminder than in the pursuit of your fitness goals, both in performance and aesthetics, do not get lost along the way and psychologically damage yourself by thinking one cookie or one donut will magically undo all of the hard work you have been putting in. The catch here is IF you lose control and begin binging that is where you will see negative effects of "guilt" or "cheat foods."

Everything in moderation.

"Most of the time, choose healthy, organic, good-for-you foods. But, allow yourself the freedom to enjoy and savor (in moderation) additional foods that bring you pleasure and enjoyment."

Click here for more!

2017 Cycle 1 Day 39

Follow us on Instagram: @CrossfitHard and Join our CrossFit Hard Facebook group!!!

This week is deload week! Next week we retest!!!

What was the funniest moment in your life?

Clean (6 sets of 1 complex)

Every 2 minutes for 12 minutes:

3 Position Clean + 1 Jerk:
-Clean (from floor)
-Hang Clean (above knee)
-High hang clean
-Jerk (push or split jerk)

Metcon (AMRAP - Reps)

10:00 AMRAP

3 Burpee Box Jumps
3 Kettlebell Swings
6,6...9,9...

Continue to add 3 reps to each round until 10 minutes is reached.

Rx+ - 70/53
Rx - 53/35
Sc - as need

Try not to go all out on the first few rounds, try and hold a steady working pace.

Score is total reps completed.

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource MobilityWOD