CrossFit Ocean City

OPEN HOUSE AT CF SEAFORD THIS WEEKEND

Our fellow CrossFit Affiliate - CrossFit Seaford - is having an open house at their new facility at 130 Ventrure Drive, Seaford, Delaware.  If you're up for checking out Kim and her new box, head on up. The open house runs from 10 am to 1 pm.

Click HERE for more information.

Get Ready for 2012 | CrossFit Games

The CrossFit Games are the world’s premier test to find the Fittest on Earth (TM). The Games season is a grueling multi-stage journey that culminates in the 2012 Reebok CrossFit Games on July 13-15 at the Home Depot Center in Carson, Calif.

via games.crossfit.com

Schedule is out for the 2012 CrossFit Games and the Open qualifier

LEARNING TO SNATCH

The snatch. The fastest Olympic lift and the quickest way to get a load from the ground to overhead. Why do it? Power. Speed. Strength. Flexibility. And when combined with a high rep scheme, increased cardiovascular endurance and stamina. There are some technical aspects to the lift that require close study, careful coaching, and patience. Once the skill set develops, then it's time to increase the loads and continue to practice and improve performance. 

Heather has learned to snatch and then did "Randy" (75 power cleans) for the first time.

PUTTING IT ALL TOGETHER

Fat loss. Muscle definition. Improved WOD times. Happier. Uninterrupted sleep. Better skin tone. Reduced joint pain. Smaller jeans. Elimination of prescription meds. Non-stop running. Stonger. Night sweats - gone! Improved creativity. Improved recovery. Fuller hair. Vivid dreams. Sugar cravings gone. Kicked the soda habit. Smaller belt. Smaller butt. Better cook. More knowledgeable,...

Needless to say, participation in a CFOC Nutrition and Performance Challenge is life changing and produces amazing results.

Guess what? It’s time to do it again!

In the evolution of life-enhancing program challenges at CrossFit Ocean City, it only makes sense that the next one includes all the elements of total health and fitness – not just nutrition and training. This time around, we’ll explore the body AND the mind.

On October 22, we begin a 6-week journey of self-discovery. “The Whole You – Putting it All Together” will include 4 main components: Nutrition, Training, Recovery, and Personal Shift. The heart of the program, like all of our challenges, includes support, encouragement, education, and action.

Whether you are in a rut, ready to make some changes, or interested in moving mountains, this challenge is for you! 

Details coming soon.  In the meantime, mark your calendar for October 22! 

 

LIFE LESSONS

There are many, but try to learn at least one every day. If not, you probably need to get out of your comfort zone. Here are 50 to read and chew on (click HERE). I especially like numbers 4, 14, 29, 34, and 46. 

Feel free to add some to comments.

UPCOMING EVENTS THIS WEEK AT CFOC

Guest Speaker Series Presents - Dr. Moyer on "Weak Links in the Body"

    Thursday, 9/29, @ 6:30. Light refreshments. Cost - $10

Food For Fuel Seminar - "Hot Tips and Tasty Treats" with Kelley Rakow

    Friday, 9/30, @ 11:30 - 12:30. Cost - FREE

Savage Mud Run - Saturday, 10/1. Not really a CFOC event, but there's a discount for CrossFitters who sign up at the gym. Cost is $40 payable at the event (we're not collecting for this). For more info, click HERE.

FGB 6 pics

After some technical difficulties in getting these uploaded to the web, check out the pics from last week's Fight Gone Bad 6 - click HERE.

SUPPORTING A CAUSE

We're often supporting a cause and this weekend is no different. A group of CrossFitters showed up at Bayside in Delaware for the 2nd Annual Believe in Tomorrow 5k.

CrossFit Ocean City centipede team

Carolie's family and CrossFitters running to support Danny

Robin finishes her first 5k to celebrate her 69th birthday.

168

Hours in a week - 168

Typical work week - 50 (yeah, 40 just doesn't get it done)

Average number of hours of sleep - 45 1/2 (that's counting on 6 1/2 hours a night)

Time spent commuting to/from work - 10 (that's here on the Shore anyway)

Morning prep - 7 1/2

Evening time to do chores, help kids with homework, runaround - 15

Trips for groceries, etc - 3

Saturday morning sports - 3

Eating - 10

Time unaccounted for - 24

So what do you do in those unaccounted for hours? Certainly they're not just wasted. Can't you find time to make it to the gym for just two, three, or four hours a week?  Even if only four hours a week, that would still give you twenty to do whatever else happens to fall in your lap, or nothing.  But at least get your workouts in and lay off the FB, TV, and whatever time sink you wind up in.

TIME TO SLAY THE INNER SLACKER

    Lately, say within the past six weeks, I just haven't trained consistently. It's not that I don't want to train. I do. But life has gotten in the way, or, rather, I've allowed life to get in the way of something I value highly - my health and fitness. Sure, I have other excuses: new routine with kids going back to school, busy trying cases, shoulder issues, etc. Quite frankly, if you need an excuse - any excuse - I could come up with one easily. Unfortunately, the reality is that I just haven't made training a priority. And that's 100% my fault.