CrossFit Ocean City

JULY FOURTH WOD - A DIFFERENT WOD

As CrossFitters, we pride ourselves on training for the unknown and unknowable.  We don't know what workout we'll do tomorrow, or the next day, or the next week.  Once the workout gets posted on the web, or even on the white board at the gym, our minds begin to strategize and scheme on just how to go about tackling the WOD.  Do you pace?  Do you scale?  Do you go hard and die?  It's human nature to think about all of this.  What if all you know about the workout is that it will contain five rounds of one monostructural metcon component and a rep scheme of 21-15-9 for other movements within each round, but you don't know what movements you'll do in the next round until you complete the current round? Well, we did just that for the Holiday WOD and it rocked!

The WOD was revealed round-by-round as follows:

Round 1: 400m run, 21 deadlifts, 15 hang power cleans, 9 handstand pushups

Round 2: 1000m row, 21 walking lunges, 15 pullups, 9 thrusters

Round 3: 400m run, 21 box jumps, 15 pushups, 9 sumo deadlift high pulls

Round 4: 500m row, 21 wall balls, 15 burpees, 9 front squats

Round 5: 800m run, 21 kettlebell swings, 15 double unders, 9 med ball cleans

CROSSFIT OCEAN CITY CRUSADERS RAISE FUNDS

Throughout the summer, our CrossFit Ocean City Breast Cancer 3-Day Walk team, the CrossFit Crusaders, will raise over $25,000 for the charity.  From October 8 to 10, the team will walk a total of 60 miles as part of the larger fund-raising venture.  Yesterday, the team raised over $1000 when it held a combined carwash and bake sale at the local Wal-Mart on Route 50.  A big "thank you" to Wal-Mart, the drivers that stopped by, the volunteers, and all the people that honked and waved in support of the team's effort.

 

JULY 4TH WEEKEND REMINDER

NO classes on Saturday or Sunday.  Enjoy two rest days, or go for a long run.

JULY FOURTH WEEKEND HOLIDAY WOD AND NOTES

What:  Special Holiday Workout

When:  This Friday, July 3rd, from 6 to 7 PM

Where:  At the gym, of course

Who:  For all current CrossFit Ocean City members (sorry, no visiting CrossFitters or guests for this workout. But they can come and watch!  Also, this WOD may be in addition to your other WODs for the week, or as a sub for one you missed.)

The WOD:  This will be a WOD unlike any you've done before! Don't miss out!  (Don't worry, it will be easier than "Eva"!)

Other Notes:  NO CLASSES ON SATURDAY OR SUNDAY.

MAX EFFORT + HEAT AND HUMIDITY = TOTALLY SPENT

Yes, we experienced some awesome heat and humidity this week coupled with some incredibly hard efforts on the WODs.  As we progress through the summer months, remember to stay hydrated throughout the day.  The hydration process is continuous and can't be remedied by sucking down a bottle of water 10 minutes before the WOD.  Start each day with a 20 ounce glass of water and try to replace fluids throughout the day.  The optimal level of hydration is to take in 60% of your bodyweight in ounces each day.  So, a 150 pound person should drink about 90 ounces of water each day.

Brent recovers after a hard WOD at 5 pm as Erick looks on.

 

 

 

 

 

 

 

 

 

 

Van recovers from the same WOD done at 5:45 a.m. The heat and humidity didn't get any better as the day wore on.

THE ULTIMATE GIFT FINALISTS

And the winners are . . . all of them!  Congrats to the twelve CrossFitters who took on the challenge of adhering to the Zone Diet and upping their training by one extra day per week for 12 weeks!  The results with improved health and fitness were remarkable across the board.

 

Kate, Judy, Mendy, Holly, Hilary, Doug, Linda, Lora, Dayna (kneeling) and Val (also kneeling).  Missing are James and Jess, who were out of town for the final event.

 

The final UGOF WOD begins. 

RUGBY PLAYERS AND CROSSFIT

We have a couple of women rugby players who CrossFit with us regularly.  Dayna has been with us for about six months and Kristi, a fellow teammate, recently began CrossFit.  These girls are tough, put out 100% each and every time they train, always listen to coaching cues, study the videos online, practice the skills, and never give up when the WOD gets hard.  Quite simply, rugby players make good CrossFitters!

 

Dayna (left) takes stock of her bar before going for a few more reps, while Kristi (right) executes a near perfect sumo deadlift high pull.

HARD WORK PAYS OFF FOR JUDY

Judy put in a solid 12 weeks of work in our Ultimate Gift of Fitness Program.  Not only did Judy up her training, but she lost 10 pounds of fat and gained 5 pounds of lean muscle mass.  The Zone Diet works if you put into it the work required.  For some, the weightloss is dramatic, for others the process takes longer, but either way, the changes do show and the effort is worth the results.  For someone going through some really tough times personally, dealing with stress, and sticking to the Zone and the training regimen, Judy did a heck of a job!  Way to go!

       

Judy before and Judy after. 

CROSSFIT ROWING CERT - CF OCEAN CITY

 

Many thanks to all the attendees and to Coach Angela Hart for a great day of C2 Rowing!

ILLUSION OR REALITY?

Illusion is doing CrossFit without the nutrition piece and expecting exceptional results.  Reality is doing CrossFit and getting in the Zone with the right food in the right quantities at the right times of the day while sticking to this plan over a determined course of time.  For Jess Waterman, her CrossFit journey began in October.  While she experienced gains in strength and conditioning, she didn't maximize the return on her training until she plugged the Zone Diet into her routine. 

Jess began our Ultimate Gift of Fitness Program on March 29th with about 30% bodyfat.  She did her final weigh-in and measurements on Tuesday, June 16th.  In 12 weeks, Jess lost 18 pounds of body fat, lowered her bodyfat percentage to 23% and lost 13.25 inches throughout her body (4 inch in the hips, 3 inch at the waist, 2.5 inch at the chest, and 3 inches in the thighs).  Check out the difference!  WOW!

  

  

Jess before (left) and Jess after (right).  If you want to make this kind of change in your body composition, then plan to eat right and work hard.  This is twelve weeks of intensity at its best!  Congrats, Jess, on a job well done.

"My results have been surprising and exciting.  I mean, I knew from seeing others who had been through the 1st UGOF how effective it could be, but I didn't really believe it would work that well for me.  My body has changed, I feel so much stronger, and so much more comfortable in my own skin.  I am so proud of the discipline I have demonstrated to myself over the past few months.  I really could not imagine that I would be able to make such dramatic changes in the way I eat and perceive food."  - Jess Waterman