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We wish to thank all the attendees at today's Intro to CrossFit seminar. Thanks also to our trainers and their help with the breakout groups and coaching the workout.
Group after the workout (above). Kelley delivers a lecture on nutrition (below).
Some people get a little nervous about box jumps. Others have no problem. And then there are the few who are absolutely afraid of jumping onto a box. One CrossFitter stands out as someone who has overcome her fear of the box jump - Sheila. Sheila started small and has progressed to ever higher boxes. This week, Sheila attacked a particularly challenging WOD using a 20" box. The workout involved doing as many rounds of 5 dumbbell cleans, 10 box jumps, and 15 double unders in a time limit of twenty minutes. She had no problem with the box jumps!
Go Sheila! Nice depth on that landing.
If you're interested in joining Sheila and others like her, come to a free Introduction to CrossFit seminar this Saturday, 2/28/09, at 9:30 a.m. at CrossFit Ocean City. There are only three openings remaining, so email kelley@crossfitocmd.com if you'd like to come.
The first step in realizing that you want to make a change is to set a goal and then figure out what you need to do to get there. Mendy has figured out what her goal is when it comes to fitness and health. With CrossFit to help her, she'll achieve her goal and much more. A commitment to CrossFit is a commitment to excellence!
Mendy doing dumbbell overhead walking lunges at the 5:45 a.m. class.
If you want to join Mendy and others like her, please come to our free introductory session this Saturday, February 28th, at 9:30 a.m. You'll learn about the CrossFit methods, why it works, what our commitment is to your health and fitness, and enjoy a CrossFit workout. Send us an email at kelley@crossfitocmd.com today to reserve your spot.
If you've ever trained alone, then you know not only how lonely it can be, but also how low the intensity can be. No one ever pushes as hard as they do when they train in a group.
Just another Sunday afternoon class!
Over the years, CrossFit has defined fitness with measurable, observable, and repeatable results. There are a lot of detractors and critics of CrossFit, but what we offer, we can prove through results. If a 900 pound back squat is your goal, then CrossFit may not be the program for you because your program requires extreme specialization. Some CrossFit workouts might help, but by and large your fitness in other areas will lag far behind the rest of the world and CrossFit workouts will always kill the specialist.
CrossFit defines fitness as increased work capacity across broad time and modal domains. This means we train with workouts that are of short, medium, and long duration and with weightlifting (moving any loads external to the body), gymnastics (bodyweight exercises), and monostructural metcon (what many consider traditional cardio - running, rowing, etc.). Isn't a true measure of fitness defined by how well someone can perform across a broad spectrum of physical requirements and not in one isolated area?
Some may have caught my short lecture this past week on CrossFit's revised definition of health and fitness and how we can quantify it. The definition of fitness hasn't changed, but now we can add to our fitness definition a quantifiable means of measuring health as one ages. No one can present this better than Coach Glassman. Here's a video clip CLICK HERE of Coach giving this lecture at a recent certification. (Note: Coach's language can be colorful at times, so you may want to watch without the kids present!) Check is out.
Squat thrusts anyone?
What does a proper pushup look like? When completed properly, the body stays in perfect plank while the arms bend and extend through a full range of motion. The full-depth pushup means that the chest has touched the floor. Here, Andrew, executes the perfect full-depth pushup.
Nice depth on the pushup, Andrew!
Our CrossFit Essentials course, which meets twice a week for eight weeks, includes all the fundamental movements, methodology, and nutritional information you'll need to be a successful CrossFitter. There are workouts, of course, but the intensity of these workouts starts low and builds as your fitness improves throughout the course. Our most recent course will end next week. Our next CrossFit Essentials course begins Tuesday, March 10th. Space is limited. If you think you might be interested, email us for more information and to get a spot!
Lynne coaches Janelle, Betsy, and Anne during a recent workout of a CrossFit Essentials class.
Wall ball shots incorporate both the front squat and push press, thruster style, to launch a medicine ball to a target on the wall. This superb conditioning tool utilizes compound, safe, functional movements that deliver a high intensity workout when one cycles through multiple repetitions as quickly as possible with good form. The movement also incorporates all ten general physical skills (cardiovascular endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy).
Pam (above) hits the wall ball shots hard, while Troy coaches Beth, Judy, and Kim (below).
