CrossFit Ocean City

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The Lab in Seattle

via www.lululemon.com

A Lululemon store's take on CrossFit.

TIME FOR A REVIEW

Anise goes overhead.

As new members come to train with us, and there are many, both new and old can benefit from some reading up on CrossFit's philosophy on fitness. Yes, we do try to instill the ideas during class, but they don't always sink in -- especially after one PRs on a WOD like "Fran". The mental aspect of CrossFit is just as important as the physical.  Thus, studying and understanding why we do what we do can be of immense value to one's overall CrossFit journey.

So, download, read, and ponder: click HERE.

YOUR BODY IS YOUR MACHINE

Adrianne finishing a sumo deadlift high pull.

A potential new member came into our gym the other week during Guest Days and was shocked at the open space. His initial question to me was, "Are the machines up front"? I had to chuckle a bit to myself before launching into my explanation (some say lecture) on how our bodies are machines and, except for the rowers, there are no machines in the gym. Rather than get completely turned off to our gym, this guy was overwhelmingly enthusiastic at hearing this. He'd been ridden into the ground on machines by trainers who know very little about human movement and rely completely on circuit training via isolation machines as a means to an end. Boring was his term for what he'd experienced along with a lack of improved fitness beyond a mere baseline level. Needless to say, this made my day.

CFOC - FALL CHALLENGE

Let's see if you can improve your strength in 8 weeks!

The Fall Challenge is The CrossFit Total, or CFT.  This is a combined event of one-rep-max (1RM) efforts of back squat, shoulder press, and deadlift.  You get three attempts at each.  You then take the highest weighted rep of back squat, shoulder press, and deadlift, add them together, and you have your CrossFit Total score.

Here's the way the challenge will work.  Sign up in the gym for the CrossFit Total Challenge and a Prelim Time.  The entry fee is $20.  50% discount for participants of “The Whole You” Challenge.  Only $10.

Prelims - either Friday, 10/28 from 5:30 - 7 pm OR Sunday, 10/30 from 1 - 3 pm (you choose what works best for your schedule)

Finals - December 17th. (only one date for the finals is set right now)

Are you up for the challenge?

Justin Stoneman: America: A Big, Fat, Stupid Nation

America, I love you. Sure, you've had your naughty moments, but what country hasn't? Ultimately, I believe your filthy, battered heart is in the right place. This particular Irishman gazes over the ocean, happy to dream your dream.

via www.huffingtonpost.com

Another take on health and fitness in the USA.

C2 FALL ROWING CHALLENGE RESULTS FOR TEAM CFOC

Team Profile

CrossFit Ocean City   CrossFit Ocean City Virtual Rowing Team Fall Team Challenge 2011 Individual Standings   Name Gender Total Event Meters 1 Barbara Nay F 170,077 2 Frank Walter M 133,000 3 Stephanie Ruddo F 113,000 4 Victoria Ferguson F 111,224 5 Kelley Rakow F 109,379 6 Linda Perlozzo F 108,238 7 Sheila Quillin F 105,001 8 Steve Rakow M 100,007 9 Erick Bruder M 100,000 10 Hal Carmean M 100,000 11 Jennifer Pettolina F 74,299 12 Hilary Trader F 62,486 13 Andrew Adkins M 50,000 14 Holly Stevenson DuVall F 41,200 15 Billy Tyler M 34,164 16 Jennifer Savage F 32,000 17 Dawn Scher F 21,945 18 Louise Tudor F 16,844 19 Jenn Fenzel F 16,500 20 Beau Oglesby M 3,250   1,502,614

After putting in 30 days of rowing effort, here are the results! Way to go team.  We ended up #8 for teams with 20 or fewer people for overall total meters and we ended up #56 out of 311 teams of all sizes for meters rowed. Next challenge comes in the Winter of 2012. Be ready.

SCHEDULE UPDATES

A quick note on schedule changes beginning this week:

• The Thursday 11:45 am class is cancelled.
• We've added a 4:15 class to Wednesday's schedule and 
• cancelled the 4:15 class on Thursdays

CFOC - WHOLE YOU CHALLENGE STARTS THIS WEEK

Nutrition is the foundation for a healthy body and peak fitness, but there's more to the equation of the Whole You than just working out and eating well. In this 6-week challenge, you'll incorporate recovery and AT (attention training your mind) to unlock the Whole You. Baseline WODs and body comp, team challenges within the event, individual tracking/logging, and informational sessions will both compliment and enhance this challenge more than any in the past. read on for more info.

GIVE US A TRY

Over the years we've followed a practice of one-on-one intro sessions for new members. We've always, and still do, believe that this is the best approach to ensure those new to CrossFit understand some of the principles and science behind what we do, that we can assess fitness in a closed environment, and that we can focus on and answer questions specific to the prospective new member without sacrificing the attention we devote to our current members during class time.

Starting today, however, we're changing this up just a bit. We're going to offer our one-on-one intro sessions with an extended "try-it-out" period. Anyone interested in trying CrossFit for a week may do so -- for free. The one-on-one session will still get plugged into that first week at some point (either at the beginning, middle, or end), but new CrossFitters can now experience a free week to make sure they understand how we roll.

Don't hold back! Come and give us a try. We think you'll like what we have to offer and that after a week, you'll understand and see the value of the programs. 

FGB 6 Charity Fundraiser at CrossFit Ocean City

PINK PADDLE 2011

Like every year, this year's Pink Paddle at Ayers Creek Adventures was a huge success. Many CrossFitters participated in the event. Thank you, Suzy, for again putting together this very important event.