CrossFit Ocean City

DECEMBER - A FOCUS ON STRENGTH BUILDING

Robin getting stronger through lifting

This month our gift to all of you will be increased strength. Sure, we train with weights, do weightlifting WODs with both high and low reps, and we emphasize moving loads across the range of programming we do weekly. Rather than our standard approach to CrossFit methodology, we're adding to this month's training a strength bias. What this means is that every day you'll be exposed to strength training followed by a shorter period of metabolic conditioning.

This combined, dual approach will do several things for you. First, since it's different than what you're used to seeing with our programming, there will be a varied stimulus. Second, we can all use increased strength regardless of where we are (or think we are) in our overall training.  Along with this will come goals. Each day, you'll have to come prepared to class knowing you're prior performance on that lift where you'd like to be by the end of class. This is easy for those who keep log books (you do this anyway) and will be somewhat challenging for those I can't get to keep a log book (you know who you are). Third, if you're in a rut of sorts with your training, this will get you over the hump, off the plateau, or just motivate you in a new way.

As for the associated metcon piece, it will be somewhat shorter, but that doesn't mean it will be any less challenging than you've seen in the past.

Embrace the training this month and we guarantee you'll see some new results.

2nd Annual CFOC Thanksgiving Day Dash

3.. 2..1.. Go!

The start of the Dash today saw over 150 people cross the starting line on their triple lap around the pond with 4 stations along the way: burpees/pushups, squats, walking lunges, and criss-cross over the stream. What a great day for the Dash and what an awesome way to collect 183 toys for the Toys for Tots Program. Thanks to all who came out today to share in this event. Click HERE to see the pics, or scroll down the blog for the picture posts on the right side.

DEALING WITH FAILURE - CROSSFIT STYLE

How we deal with failure says a lot about our character. Do you quit? Do you keep trying? Do you try something new? Or do you just avoid failure altogether by avoiding conflict, stressful situations, challenges, or other tough roadblocks? Fortunately, or unfortunately (depending on how you view life), CrossFit is one area where you can exceed and, also, where you will most certainly fail. If it's just too hard for you to do a WOD, then we scale it so that you can. If you just aren't up to the challenge of doing a scaled WOD, then either your ego has gotten in the way or you really are a quitter.  There's no two ways about it.

So what does one do? I say, put your mind to work and make your body work as well. Overcome challenges and adapt to make you a stronger person - mentally and physically. But what happens if you truly do give it your best and still come up short? Check out this post (click HERE) for some insight on the harm caused by connecting effort with failure on an emotional level.

FALL CHALLENGE: CROSSFIT TOTAL PRELIM STANDINGS

CrossFit Total provides good data for measuring strength improvement over time.  As movement improves and strength is gained, the amount of load one can safely and efficiently move increases. The total sum of a 1 rep max in each of the three lifts including the back squat, the shoulder press, and the deadlift make up the score for the CrossFit Total.

Recently, we held the CrossFit Ocean City Fall Challenge CrossFit Total Prelim Event.  The challenge aims to determine a baseline of strength and then repeat the same workout 8 weeks later.  In the spirit of friendly competition, we will award the man and woman who improves the most as well as the man and woman with the highest score.  Below are the results from the Prelim Event.   

Men

Hal      1015

Thuan   715

Steve    695    

Beau     640

Josh      550

Frank    490

Women

Adrianne   440

Kelley        422

Jen           405 

Dawn        390

Cynthia     365.5

Julie         341

Angie       255

Anne O     240

Robin       200

 

SITUP CHALLENGE GETS UNDERWAY

Sit-ups are easy to do anytime, anywhere. 

Our bodies were meant to move.  Oftentimes, especially during the busy holiday season, we allow exercise to take a backseat to more pressing matters like parties, shopping, decorating, and kids activities. No need to worry because this year will be different.  

With a commitment to the 45 Day Situp Challenge, you are assured daily movement no matter what! All you have to do is add one sit-up a day beginning with the number 15.  Today is Day 2.  Today you do 16 sit-ups.  Tomorrow, you'll do 17. Friday, you'll do 18.  (The rep scheme is lined up with the calendar so if you can't remember how many to do, simply look at the day of the month.) 

If you haven't signed-up yet, but would like to, there is still time.  Until Friday of this week, you can "buy-in" to the Sit-up Challenge by registering at the gym AND completing the appropriate number of sit-ups.  (15 for Tues., 16 for Weds., 17 for Thurs., and 18 for Fri.)

If you like the way the AbMat feels on your spine and you'd like one at home, stop by the Pro Shop. 

 

CFOC SPIRITUAL WOD - THURSDAY @7:15 PM

We are set for our first "Spiritual WOD"

Are you looking to get fit in your relationship w/ Christ?

We will meet this Thursday, 11/17, 7:15 @ the gym. This will be the only
study for this month, with 1 next month as well. After the 1st of the year
we will start meeting twice a month.

This is open to spouses as well!

If you're interested in just checking this out, please come and do so. We are very excited about this new
ministry and fellowship opportunity for CFOC.

CFOC DOES WELL AT THE ANNUAL CAMP BARNES RUN

Another great year for CFOC at the annual Camp Barnes 7mile/5k runs.  Here are some of the results:

Van Browne- 5k - 1st 30-35

Kristin Edmunds - 5k - 2nd 40 - 44

Kelley Rakow - 5k - 2nd 45-49

Robin Walter - 5k - 1st 65 - 69

Frank Walter - 7 mile - 3rd 60 - 64

HOW LONG UNTIL I MASTER THIS S*%T?

Van becoming a double-under master

How long? Try eternity. Coach Glassman once said, "There is no nirvana in CrossFit". What he meant was that no matter how much time you put into it, you'll always be challenged by it. If not, then you're not reaching out and trying all the new possibilities that CrossFit training can bring. 

Of course, you can get very proficient with practice. For example, if you want to get better at double unders, then you've just got to practice -- day in and day out -- until you get them. For some, this movement comes easily, to others, it may never be something in which you excel. Is that okay? Of course. We all weren't meant to do everything in life as good as the next person. That and your body composition, injuries, physical limitations, and the like may simply preclude you from ever doing a series of double unders. Does this mean you aren't a CrossFitter? Only if you quit trying.

Another area that requires a ton of practice are the Olympic lifts. Snatching and cleaning and jerking seem easy enough until you throw some load on a bar and go for it. Yes, you can get sloppy and put weight overhead, but with time, practice, and by learning the subtle nuances of the movements, one can put significant weight overhead. How much practice? It depends, but, perhaps, Malcolm Gladwell's proverbial 10,000 hours is a good place to start. Click HERE to read a few thoughts on this concept from one of my favorite authors, Steven Pressfield.

FOOD for FUEL

(picture courtesy of hwfceducation.wordpress.com )

Come find out about the nutrition packed inside these delicious squash varities and how you can make them taste amazing!

Food for Fuel with Frank on Wednesday, November 9, 6:30pm.  

This week's Food for Fuel workshop has an emphasis on Kitchen Basics - How to stock your pantry. How to maximize flavor in your food with herbs and spices.  How to work with the season's best - squash and apples. And, lastly, how to really enjoy Thanksgiving Day with delicious, amazing food.  

If you didn't already know, Frank is the Paleo King Chef.  He loves to cook, loves to share what he knows, and he loves to bring samples! Yum!  Sign up at the gym.  

WANT TO GET BETTER AT RUNNING? TRY THIS . . .

A short video about a technique you can use to improve your running form. Like anything else, it's only as good as what you do with it and it takes a bit of practice. Most of the coaches at CFOC are trained in running and endurance along with POSE method for running. Frank attended yesterday another training session in POSE running and will share with us his new tips for improved running. After watching the video, click on the related article for more indepth running advice.