CrossFit Ocean City

START YOUR DAY OFF WITH A CROSSFIT WORKOUT

"A day that starts with CrossFit is just better all the way around, period.  I freakin' love this stuff!  I just feel so much more consistently good throughout the whole work-day if it starts with a CrossFit workout."

-quote from Van Browne, regular at the 5:45 a.m. classes.

What is it about CrossFit that makes your day?  Post thoughts to comments.

T-SHIRTS ANYONE?

If you want t-shirts, let us know.  Pricing posted at the gym.

CROSSFIT AND THE MARINE CORPS

As most of you know, I'm a retired Marine lieutentant colonel.  Not 20 years of active duty, but I did do 5 years on active duty and another 15 in the reserves.  I got hooked on CrossFit about a year and a half before I retired in June 2007.  During that time, I saw my fitness improve so much that I got my best score ever on the Marine Corps Physical Fitness Test in August 2006.  In fact, I never trained specifically for the PFT and I just did the test on a whim while doing my reserve drill.  I hadn't planned to do the PFT, but since the unit was doing one and I wanted to workout, I figured it was a good test.  The PFT consists of a three-mile run (18 mins is a max score), deadhang pullups (20 gets a max score), and crunches (100 in two minutes gets a max score, but these are really easy to do).  I've never been a fast runner, so the run held me back just a bit.  And the best part about the PFT is that each event is separate with plenty of rest between!  Not like your typical CrossFit WOD where we'd do three rounds of the PFT for time - right?

Anyway, the point of my post is that the entire Marine Corps is getting hooked on CrossFit training.  Click HERE to read the article about CrossFit in last week's Marine Corps Times magazine.

-Steve

TROY GETS 50 MUSCLE UPS IN 12:29

In an amazing display of power, strength, agility, and coordination, Troy completes the WOD posted on the main CrossFit page (Saturday, 6/21/08) in 12:29.  His split for the first 30 muscle ups - a 6:03.

Troy on muscle up #30!

INTRO TO CROSSFIT SEMINAR JUNE '08

Another successful Intro to CrossFit Seminar!  The beautiful day kept the numbers small, but a focused group showed up for some info on the CrossFit method and a run through our baseline workout.

Here, Teri and KC finish up on the pullup bars as Steve times.

Thanks to all who came out.  We look forward to seeing you in our classes!

CROSSFIT FIELD DAY JULY 6TH

All CF Ocean City CrossFitters and family - Save the Date!  Our first summer field day is set for July 6th from 3 to 6.  Fun, CrossFit WOD, cookout, and great friends!

More details to follow via Evite, so keep checking your email!

One of last summer's fun field days!

GET ENGAGED

The picture below might appear to be just another handstand. However, if you look closely you will see so much more. Pictured below is a woman who knows how to tap into her performance zone.  Lorie, by nature, is witty and funny.  Yet, in an instant, she can flip a switch that shuts off the world around her and turns on x-ray focus.  Looking at Lorie's face, you can see that she has gone somewhere.  She is present and committed to staying up as long as possible. At that moment, nothing else mattered.  Remaining engaged allowed Lorie to outlast 10 other people.

When fully engaged in a training session, everything around you fades away.  To get the most out of your training, do what Lorie does; leave the world behind.  Leave complaints, work, people problems, negativity, to-dos, and cell phones outside.  Train your mind to associate the threshold of CF Ocean City as an indicator to flip your internal switch "on." With a clear mind, a present body, and a commitment to being engaged, the quality of your training will improve as will your results. 

Lorie's 3:30 handstand hold.

CROSSFIT OCEAN CITY INTRO TO CROSSFIT SEMINAR

This Sunday, June 22, 2008, CrossFit Ocean City will host an introduction to CrossFit seminar.  We'll discuss CrossFit principles, training with the CrossFit method, and explain why CrossFit works.  Attendees may also participate in a CrossFit workout.

WHO:  New members and those interested in learning about CrossFit are welcome.

WHEN:  Sunday, June 22, 2008, from noon until 2:30

WHERE:  CrossFit Ocean City, 10545 Friendship Road, Berlin, Maryland

COST:  FREE!!!

Wear lightweight clothing, preferably workout attire, and running shoes.  Bring a notebook, water bottle, towel, and an open mind!

Please email us at kelley@crossfitocmd.com if you plan to attend as space is limited.

Participants working out at the January Intro Seminar.

SHOW UP. WORK HARD. GET RESULTS.

Want amazing results from your training? 

Keep it simple: show up and work as hard as YOU can. 

THE IMPORTANCE OF FITNESS AS WE AGE

As we age, our bodies change.  That statement is a no-brainer.  We see it all around us, and perhaps we even see it when we look in the mirror!  The average person will experience the following with age:

• increased body fat and decreased muscle mass = reduced metabolic rate
• muscle response time decreases due to less strength and power
• decreased flexibility and less tolerance of physical requirements
• the heart becomes less able to tolerate activities with high intensity
• aerobic capacity decreases by 10% per decade

Many of these age-related problems can be eliminated with exercise - especially the CrossFit-style workouts that involve functional movements executed at high intensity.  CrossFitters are not average and they benefit from the following (especially with age):

• Increased cardiovascular endurance and strength to minimize and reverse muscle loss
• Maintain or decrease body fat percentage and increase muscle mass (not to be confused with massive muscles - we don't see that in CrossFit)
• Improved the ability to deliver and use oxygen (i.e. cardiovascular endurance)
• Improved agility, balance, and coordination
• Increased flexibility, strength, power, and speed
• Improved ability to maintain, process, and deliver energy (i.e. stamina)

Of course, there's one other factor to improved health and fitness as we age: nutrition.  Eating well, especially a Paleo or Zone diet, is essential to proper health.  If you think of food as fuel and proper nutrients as drugs, good nutrition can even result in the elimination of prescription medications. 

If you think you're too old to CrossFit, or that it's just too hard, think again!  Lani, 66, and Carolie, 70, participated in our Helen Challenge.  Their version of Helen included three rounds of: 400m run, 21 kettlebell swings with 17 lb kettlebells, and 12 jumping pullups.  Lani's time - 13:54. Carolie - 15:45 (a five minute improvement since April!).   The universal scalability of CrossFit allows us to adjust the workouts for all ages, abilities, and fitness levels.  These two women have made tremendous gains in the past year and we're very proud to have them both in our CrossFit Ocean City community.