CrossFit Ocean City

STEPHEN DECATUR GIRLS LAX TEAM MEMBERS TACKLE CROSSFIT

For the past two weeks now, we've had several members of the local high school girls lacrosse team train with us three times per week.  Starting next week, we expect even more of the team to join us for the month of February.  Those starting out next week, please note that the classes will be held on Tuesday at 6 pm, Wednesday at 6:30 pm, and Thursday at 6 pm.  Please email Steve at steve@crossfitocmd.com if you have any questions.

Bethany learned to squat at our Intro to CrossFit Seminar in mid-January, then joined us for our six-week special SDHS Girls Lax Team Session that started two weeks ago. (Her squat form has improved drastically since the seminar!!!)

CROSSFIT FOR RUNNING AND ENDURANCE

We've moved to a new level and a new certification!  Steve just returned from the first CrossFit Running Technique and Endurance Certification that was held at CrossFit Newport Beach this past weekend.  The POSE method of running was covered along with advanced ways to incorporate CrossFit methods into endurance race training.  Gone are the days spent out on the road pounding the pavement hour after hour just to get your mileage in for 10Ks, 1/2 marathons, marathons, or longer races.  CrossFit training, and just a few sport specific pacing and time trial sessions at much shorter distances, is all anyone needs to either run a race for the first time, or improve performance from previous races. 

All along we've coached our CrossFitters on techniques for rowing, kettlebells, bodyweight movements, powerlifting, and the Olympic lifts.  We've never focused on running technique specifically because the conventional wisdom out there is to just go out and run, like everyone already has the technique down without the need to refine it.  Now, we'll implement running with the POSE method along with the usual coaching everyone gets with our CrossFit classes.  We'll do this to improve running performance and decrease, or eliminate, running injuries.

In February, we'll hold a clinic to introduce the POSE Method of Running.  We'll post more details on this, so keep checking back for the date and time.

With a few adjustments to Erick's running form, he will easily master the POSE method of running.  Here, he has overpulled his right leg and his hands need to be higher and closer into the body; however, he has perfect posture, he's falling forward at the right angle, and has landed properly on the balls of his feet.

HOW HARD DO I PUSH ON A CROSSFIT WORKOUT?

A common question I get from new CrossFitters is, "How hard do I push on these workouts?"  The answer is to go as hard and as fast as you can while maintaining good form throughout the workout.  Whether the workout is a short killer like "Fran," or a long endurance and stamina push like "Murph," you go at it and break up the reps only if you need to. 

Back in November, Kelley went out to Santa Cruz as a level II trainer for a CrossFit cert.  Tony Budding from CF HQ took a video of Kel doing a WOD with Robin from CF North Santa Cruz.  That video was featured yesterday on the main CrossFit website.  Click HERE to view the video.  Great example of how hard you should push on your CrossFit workouts!  The workout was:  3 rounds of 20 dumbbell swings, 40 push presses, and 60 squats.

Kelley doing med ball front squats with Lorie while another class warms up in the background.

INTENSE WORKOUTS CREATE DRAMATIC CHANGES

In order to achieve elite fitness and experience dramatic changes in the body, you have to weightlift.  I'm not just talking about strength training alone and I'm definitely not talking about bodybuilding (we don't do that in CrossFit).  What I am talking about is working the Olympic lifts and powerlifting.  By incorporating that type of weightlifting into your workouts, like we do in CrossFit, you unlock a neoroendocrine response in your system that forces your body to change.  You get stronger, leaner, and more fit than you would without weightlifting.

Try this workout:

In a time limit of 20 minutes, do as many rounds as you can of 10 deadlifts, 8 hang cleans, and 6 push presses using a 65 pound barbell while maintaining good form on every rep.  3 .. 2.. 1.. GO!

Stevie A. going hard and fast!

QUICK REMINDER

Note: The following classes are cancelled over the next two weeks due to trainer trainings:

1/26 - Sat - 7:00 a.m.

1/28 - Mon - 5:45 a.m.

2/2 - Sat - 7:00 a.m.

2/4 - Mon - 5:45 a.m.

2/8 - Fri - both 5:45 a.m. and 8:45 a.m.

If any of these cancellations impact your schedule, please come to any other scheduled training that week.

Last Wednesday night's group working hard to complete the burpee, situp, and med-ball front squat workout!

PEGGY EXEMPLIFIES DETERMINATION AND DRIVE

Peggy Kent has been CrossFitting with us now for almost a year.  She started out in fairly good shape cardiovascularly, but not CrossFit shape.  For a long time, she struggled with knee issues and the weightlifting movements.  Often times after workouts involving cleans and other multijoint moves with weights, Peggy would leave frustrated; however, she always remained determined to get it right the next time.  That determination and drive, coupled with her competitive nature (she's a former lacrosse player and swimmer) and consistency in training, has led her to where she is today.  Now, Peg has no problem with her knee, and she can hang while doing the workout of the day with CrossFitters half her age.  She's leaner, stronger, faster, and tougher than she was a year ago.  CrossFit has given Peggy, age 53 and a wife and mother of two teenage daughters, more energy and stamina to take on the daily demands of her professional life as a Juvenile Master (that's a fancy name for "judge") for the Worcester County Circuit Court.  Way to go Peg!

Peggy taking a push press to full extension.

CROSSFIT - DRINK THE KOOLAID!

   

THE KIPPING PULLUP

The kipping pullup is the king of pullups for CrossFitters.  Some folks say that kipping pullups are cheating.  I reply that kipping pullups are a totally different exercise than strict pullups and in no way are kipping pullups cheating.  Why not strict pullups?  Because there really is no functional movement associated with strict pullups.  Sure, they're good for building just strength in the upper body, but like the bench press and shoulder press, a strict pullup is limited in its usefulness to just strength building and not much else. 

As CrossFitters, we're all about power generation, or intensity, in our workouts.  When we do pullups, we want to pull our bodyweight through a full range of motion - from full extension hanging below the bar to a point above the bar where the chin clears (and perhaps your chest even touches) the bar as quickly and efficiently as possible.  Whether you kip or do a strict pullup, the same bodyweight is moved the same distance during the exercise; however, the cycle time for a kip is faster so more power is generated.  For those who need hard data as proof, do the math:  power equals force times distance divided by time (Fxd/t).  It's that simple! 

Here are some video clips from CrossFit Headquarters that offer some fantastic kipping techniques:

Part 1 - click HERE

Part 2 - click HERE

                                                                                   

When working up to full kipping pullups, it's a good idea to start with ring rows, jumping pullups, assisted kipping pullups from a box, and then full kipping pullups.  Here you can see several variations at work.

SHOULDER PRESS

The shoulder press, while not as functional as a push press or push jerk, requires a strong core, midline stabilization, and strength in the shoulders, arms, and mind.  Proper form makes for an efficient movement:

- Plant the feet hip width apart

- Rack the bar at the shoulders with the bar gripped

- Elbows should be slightly in front of the bar

- Tighten the core and press straight up to full lockout overhead

- Your head should move back out of the way of the bar on both the ascent and descent rather than moving the bar around the head

Lynne coaches Susan on proper shoulder press technique.

INTRO TO CROSSFIT SEMINAR A BIG SUCCESS

Many thanks to all the attendees that came out today to learn about CrossFit fundamentals and partake in a CrossFit workout.  You've taken the first step towards elite fitness.  See you soon!