CrossFit Ocean City

CANCER HOLDING YOU BACK? THINK AGAIN!

  

Sharon Rayne can crank out the burpees and is a two-time breast cancer survivor.  She's not out of the woods yet.  Recently, she relapsed and now undergoes further treatment.  The Susan G. Comen Foundation and the Breast Cancer 3-Day are two foundations that raise money to battle breast cancer and increase awareness of the threat is has to women (and men).  CrossFit Ocean City recently formed a team to do the 3-Day Walk in DC in October.  The team's biggest challenge right now is to raise $2,300 per walker/member on the team.  So far, the team has raised $3,631, but since we have 14 team members that translates into a lot more fundraising before we hit $25,000! 

One of our upcoming events is the Dinner at Waterman's in West Ocean City this coming Wednesday, June 3rd.  We have tickets available for $20 each for the 5 PM and 7 PM dinners.  Please email kelley@crossfitocmd.com to get your ticket, or stop by the gym during a class and buy one! 

For other donations, please click HERE, select a team member, and make a donation!

PUSHING WALL BALLS

Nothing like a few wall ball shots to get things moving!

PLATEAUS AND WHAT TO DO ABOUT THEM

It happens to all of us.  We train and train and train, improving all along.  One day we have a workout that just doesn't go well.  And then the next day, the same thing happens.  PRs for loads on the heavy lifting days are no longer within reach.  Your once solid performance on "Helen", "Murph", or "Fran" now seems like a bridge too far.  You ask yourself what's going on, but you just can't wrap your head around it. 

What do you do?  You tell yourself that you just need to train harder.  So, you go to the gym even more, or train more hours on your own, or go for a long run - all the while hoping that you're just in a funk and that everything will be okay in a few days.  But after a few days, you see no improvement at all.  In fact, things are getting worse!  Perhaps you start to think that this CrossFit stuff just isn't working for you anymore.  Guess what?  It is working, but you've just hit a plateau that you need to push through.

DROP-IN CROSSFITTERS WELCOME

We welcome drop-in CrossFitters in their travels to the beach.  It's fun to meet new CrossFitters, renew old friendships, and share the great community we have developed here with CrossFitters from out of town. 

  

Rich (left) from Potomac CrossFit, and Brian (right), a CrossFitter from Southern Maryland, were in town this weekend and were able to train with us.  Rich recently competed in the MidAtlantic Qualifiers and Brian did his first "Fight Gone Bad" with us on Saturday!

WINNING

What does it mean to "win"?  Is it coming in first on the clock?  What if you come in first, but your entire workout was scaled.  Did you "win", or did you just go hard and fast?  Roger Staubach once said that "Winning isn't getting ahead of others; it is getting ahead of yourself."  If you come in last, but you do a workout "as rx'd", then you can still be a winner.  If you come in last, but your time was faster than the last time you did that particular workout, even scaled, then you're still a winner.  If you lifted a higher one-rep-max (1RM) deadlift load than last time, you're a winner.

Can you win by failing?  It happens all the time.  CrossFit has taught all of us what our weaknesses and failures are and what we need to do to overcome those weaknesses.  Sometimes, just getting to the gym is the biggest weakness of all! 

Winning is relative to you and no one else.  CrossFit training will make you a winner in more than just fitness, because it strengthens you mentally and teaches you that it's okay to fail as long as you go hard and push yourself to the limits every time you train.  Do that, with solid form and a positive attitude, and you'll find a winner the next time you look in the mirror.

  

Attitude, effort, and grace under pressure.  She puts out 100% every time she trains.  Lora is a winner. 

WORKOUT FUNDRAISER NETS $820 and PICNIC NETS $175

Many thanks to all of the participants in today's workout!  We raised $820 for our CrossFit Ocean City Breast Cancer 3-Day-Walk Team and had an awesome time doing it!  At the post-WOD picnic, we raised another $175.

 

Check out the link to the photo album on the right to see pics from the adult, young athletes, and kids workouts!

MEMORIAL DAY - REMEMBER THE FALLEN

THRUSTERS OR CRUSHERS?

The thruster is a massive movement.  A combination of a front squat with a drive to a press overhead is often a crusher for many people.  When coupled with pullups, the combination is, without a doubt, one of the more humbling and takes any WOD high up the intensity ramp.

 

Dayna and Linda doing their 50 thrusters during the Spring Challenge "Jackie" workout.

USE THE FORCE, ERICK, USE THE FORCE!

The final heat of the Spring Challenge included Erick with a time of 7:22 on "Jackie" - 1000m Row, 50 thrusters with 45# bar, and 30 pullups.  With that time, I'm sure he had some external "Force" helping him along!

 

Erick rowed all but the last 500m with his eyes closed.  I think we'll all have to try that technique!

THE WOD REVEALED

Even though we post the WOD the night before, and it's almost always the same WOD as the CrossFit.com WOD, we always reserve the right to modify the training to fit the class, weather, and equipment.  Sometimes, though, we just want to change things up.  The reactions vary greatly. 

What's your reaction to a WOD you didn't expect?  Post thoughts to comments.

 

What do you think Duane and Andrew are thinking as they ponder the WOD just posted on the whiteboard?