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Start of the 1000m Row for heat #2.
The Winter Challenge Friday Night Heats competed tonight. The competitors got off to a roaring start with many, many PRs in the 1000m Row, shoulder press, and Tabata Squats. A few people will definitely be in contention to win the body composition piece as well. Eveyone is looking good! The final two heats compete tomorrow starting at 9 a.m.
Our young girls can do some nice handstands!
Our CrossFit Ocean City Girls Club utilizes CrossFit Kids programming to get girls fit through physical activity. General physical preparedness allows children to develop general motor skills, flexibility, strength, speed and a healthy mental state. In addition to preparing kids for movement, CrossFit Kids and CrossFit Girls Club place a strong emphasis on creating a supportive environment in which mutual respect, a strong work ethic, and teamwork can foster and grow.
For our Girls Club in particular, our belief is that girls who engage in activities that support a healthy body, a healthy mind, a healthy attitude, and a healthy heart, will develop strength, courage, confidence, compassion, and much more. With a strong sense of self and an understanding of the importance of healthy living, young girls will be prepared for the challenges of growing up. Girls Club meets Tuesdays from 4:15 to 5:30. Each club meeting includes at least a 30 minute CrossFit Kids class followed by activites that further the girls' sense of high self esteem and self worth.
Kristin and Shelley doing their waiter's walks as a masked terrorist trails behind!
Louise certainly wouldn't get past the TSA and board a flight in that attire! For that matter, Kristin and Shelley wouldn't get on the plane either if they showed up carrying kettlebells overhead like this. At CFOC, though, if you stick around long enough you're bound to see just about everything.
Hal and Van going hard and fast on "Grace" - 30 Clean and Jerks for time.
One might look at a workout like "Grace" and think that 30 Clean and Jerks for time means it's just a lot of lifting. But go heavy, hard, and fast and what you find is a tremendous generation of power. That power generation results in a huge cardio hit for the body unlike anything you'd get from a long, slow distance run. Failing to understand the concept of power generation and effectiveness of short, highly intense workouts over longer low-powered workouts is the folly of conventional workout theorists. Long, slow distance, or cardio, will not improve overall fitness. The body adapts too quickly to this method of training and soon plateaus. The response generated by CrossFit workouts forces the body to adapt to new stresses each and every workout resulting in far-reaching benefits to cardiovascular endurance, stamina, strength, speed, and power.
For more info on how the CrossFit method produces such tremendous gains in fitness, read "Foundations" in the CrossFit Journal. Click HERE to download.
A lot of people have had bad days lately. Many are just down in the dumps for some reason or another. It must be something with the weather, catching up on all the work missed due to snow and rain, or just facing up to the fact that the winter weather just slammed us for about 50 days straight. Maybe it's the economy, housing, unemployment, terrorist attack, earthquake, tsunami, who got kicked off of Idol, or any myriad of things you hear and see on the news.
This week, however, has been beautiful so far. Warmer weather, sunshine, and we've been able to enjoy some WODs with running. So, yes, we've seen some bad days lately, but just not here at the gym. If you've had a bad day, or week, often times getting in a good workout at a place with a positive environment will make all the difference in the world.
Doing "Grace", or 30 Clean and Jerks for time, is a great way to top off your day. Kristi and Lorie get ready to hit another rep as Steve drops his load from overhead.
Take this into consideration the next time you're feeling down:
There are still a few spots left for the upcoming CrossFit Gymnastics Cert with Coach Jeff Tucker on March 27 - 28. You do not need to have a level 1 certification to attend this cert.
This certification will educate you in basic gymnastic movements which in
turn will allow you to progress in your CrossFit workouts. Such skills and drills, basic or otherwise, will allow you to develop strength moves and variations in your personal training. All of these movements are based on form and the progression toward form with strength. Small moves will bring great rewards - you don't rush these movements, you LEARN them!
Click HERE to take you to the sign up page, or click the link in the right-hand column of this website.
