CrossFit Ocean City

FIGHT GONE BAD FUNDRAISER RESULTS

What an awesome day for everyone involved!  We had 19 participants in the event and raised $10,236.39, and overall CrossFit affiliates exceeded their goal of $250,000, raising a total of $269,262.  Safeway food stores will match CrossFit's fundraising to jump the total amount to $538,524.  Thank you to everyone who participated and donated to the cause.  Here are the scoring results, by class:

A-class - 75# sumo-deadlift high-pull, 20" box, 75# push press, 20# wall ball

B-class - 55# sumo-deadlift high-pull, 20" box, 75# push press, 14# wall ball

C-class - 35# sumo-deadlift high-pull, 20" box, 35# push press, 8# wall ball

D-class - 15# sumo-deadlift high-pull, 12" box, 15# push press, 6# wall ball

A-Class

Troy Selph - 303

Erick Bruder - 279

Steve Rakow - 269

Beau Oglesby - 250

Andy Luzier - 217

Jamy Davy - 194

B-Class

Ann Hastings - 231

C-Class

Lorie Crisanti - 326

Kim Dang - 326

Kelley Rakow - 321

Shelly Bruder - 302

Karen Clayland - 301

Jess Cromer  - 275

Jen Kukel - 256

Clare Davy - 243

Lynne Doctor - 239

Jill Ziashakeri - 235

Lora Luzier - 208

D-Class

Lani Rakow - 264

Combined Team Score = 5,039 points

Total team score and dollars raised = 15,275

RESULTS OF SUMMER CHALLENGE

Our Summer Challenge event culminated this week with completion by all of our CrossFitters of the Challenge Event.  The Summer Challenge began in July with a baseline time for the following workout:

800m Run

20 Pullups

800m Run

100 Situps (with abmat and no footholds)

800m Run

We repeated the workout 8 weeks later.  Every person that participated in the Challenge saw marked improvement in speed, form, endurance, stamina, and overall fitness.  While everyone improved their performance, the following CrossFitters win their choice of either a CrossFit OC t-shirt or waterbottle:

Erick Bruder - fastest time overall - 14:28 (a 16 second improvement).

Beau Oglesby - most improved time for the men - 16:38, which was an improvement of 3 minutes and 9 seconds.

Ann Hastings - fastest women's time of 18:08, doing all of the pullups without assistance and improved her time by 2 minutes and 30 seconds.

Clare Davy - fastest time for the women with assisted pullups, finishing in 16:45 (an improvement of 4 minutes and 30 seconds).

Jenn Kukel - most improved time for women with assisted pullups.  Her time dropped by 6 minutes!

Congrats to all!

INTENSITY = POWER OUTPUT = IMPROVED PERFORMANCE

CrossFit is about intensity.  What is intensity?  Intensity is defined as the work performed in a certain amount of time.  Intensity equals power output, or watts produced.  This power output can be measured based upon your body weight, height, the amount of weight you're using, and the amount of time it takes you to move that weight a certain distance.  Intensity is relative to one's own psychological and physical tolerance and is the reason that all ages and abilities can workout together in a single CrossFit class using different weights and achieving different times.

This relative power output is why you shouldn't get upset if there's someone who finishes a workout two minutes ahead of you, but performed 25 lb. deadlifts instead of the 95 lb. deadlifts you did.  Additionally, if you feel like you've reached your max potential for a named workout like "Fran", then add ten pounds the next time it comes up and go hard and fast.  You might end up with a slower time, but your power output may go up.  From now on, look at your workouts from the perspective of power output instead of simply how fast you can go.  If you want to improve your performance, measure your power output for various exercises and workouts and strive to improve your intensity level.

Here's an example of power output for men and women.  Take an average 6' tall man weighing 200 pounds who performs 20 pullups in 30 seconds.  That amount of work produces about 320 watts of power.  Likewise, an average woman who is 5'4" tall, weighs 120 pounds, and performs the same number of pullups in 30 seconds produces 169 watts of power.  In order for the 120 pound woman to produce the same amount of watts as the 200 pound man, she would have to perform her 20 pullups in 15 seconds, or add 80 pounds of weight and perform the pullups in the same amount of time as the man.  Should the two even be compared?  Probably not.  So what good is this measure of intensity, or power output?   

Power output is the essence of CrossFit and the reason why CrossFit creates such an incredible neuroendocrine response in the body, or the reason why so many of our CrossFitters see such dramatic changes in their body composition, strength, and overall fitness level.  If power output is such a key ingredient to CrossFit, then it should be measured.  To make this easy, play with your calculations by using the power output calculator from the Performance Menu. Click HERE.

AEROBIC VS. ANAEROBIC

CrossFit is so successful because we ignore the aerobic vs. anaerobic debate and just get to work.  We focus on not specializing in one particular area at the expense of another.  The important thing is to push hard in anaerobic training to improve one's anaerobic threshhold and general physical preparedness overall.  Weightlifting, gymnastics, and a mix of metabolic conditioning improves fitness, reduces body fat, increases lean muscle mass, and helps achieve overall fitness.  Here's a link to an article by Coach Eddie Lomax, "Aerobic vs. Anaerobic: What's All the Controversy About?"

(By the way, Coach Lomax sounds an awful lot like Coach Glassman, founder of CrossFit; however, Lomax isn't, to my knowledge, affiliated in any way with CrossFit.)

POST-WOD RECOVERY

After six 400m runs for time, where all four pushed their limits on each run, they deserved this recovery.

Lynn, Ann, Kelley, and Shelly

And the sweat angels tell the story!

"FIGHT GONE BAD" FUNDRAISER TRAINING

For the past several weeks, we've practiced hard for "Fight Gone Bad" so that we're ready for the fundraiser event on September 29th.  "Fight Gone Bad" is one of the most intense of the named CrossFit workouts and is used often by athletes training for UFC and boxing matches.  We use it to train everyone from the hard-core athlete to the soccer mom and high schoolers to grandmas. 

The workout consists of three one-minute rounds at each of the following stations, with a minute rest between each round.  Here are the exercises:

Wall Ball shots with a medicine ball

Sumo-deadlift high-pull

Box jumps

Push press

Rowing

You're scored based upon the number of repetitions, and calories on the rower, completed for each of the exercises and totalled for all three rounds.  The clock doesn't stop to change stations!

Here are some pics from the past three sessions.

PERSONAL BEST

This group of amazing ladies approached the bar with confidence and determination then succeeded to put forth their best back squat loads EVER!  Congratulations to Louise, Jill, Ann, Shelly, Lynne, and Lorie!

ANOTHER USE FOR THE PICINIC TABLE

Our Fight Gone Bad training for the Prostate Cancer Foundation Fundraiser is going GREAT!  Earlier this week, we did FGB Tabata style.  Our next FGB training session is on Saturday at 7:00 and again at 8:15am. 

If Saturday isn't your regular day, or you just need to train for the fundraiser, come on out.  NO DROP IN FEE for these sessions! 

***For anyone who is not a regular for Saturday, please email us to let us know you're coming so that we can set up enough stations.***

Doug assumes the post FGB position.

YOU CAN BOX JUMP ANYWHERE AND ON ANYTHING!

Henry Hastings, 12, demonstrates his ability to box jump onto a picnic table.  Strong work Henry!

 

FIGHT GONE BAD PRACTICE SESSIONS!

This Saturday, September 15th, we will do Fight Gone Bad for both the 7 a.m. and 8:15 a.m. classes.  These are training/practice sessions to help improve your form, pacing, transitions, and, of course, score.  These sessions are also for any CrossFitter from any affiliate, or newbie, to learn/practice the moves before participating in the fundraiser on 9/29/07.  (NOTE: if you're not a regular CrossFitter and you want to participate in our workout on 9/29, you must attend a minimum of 2 training sessions!)

If Saturday isn't your regular day, or you just need to train for the fundraiser, come on out.  NO DROP IN FEE for these sessions! 

***For anyone who is not a regular for Saturday, please email us to let us know you're coming so that we can set up enough stations.***