CrossFit Ocean City

FUNDRAISING FOR AN IMPORTANT CAUSE

Our next big CrossFit-wide fundraiser is coming up on June 9th right here at CFOC. Several other local affiliates will join us as we host the CrossFit for Hope Fundraiser to raise money for St. Jude's Children's Research Hospital. Check this link for more info: click HERE.

If you participated in the Open, your reg info should get you logged on. If you didn't participate in the Open, but want to register, do so. Make sure you select CrossFit Ocean City as your affiliate. Time to sign up! Every member should do this.

It's time to sign up. How much do you have to raise? As much or as little as you want. Whether it's $10 or $10,000, what you give (or raise) is entirely up to you. No one will ask you. 

Reebok will be on-deck with lots of Reebok CrossFit gear to sell. 

CrossFit Faith: The Spiritual Side | CrossFit Games

Faith plays a huge role in the lives of so many people. Within the past few months, CFOC has hosted several Spiritual WODs - where fellow CrossFitters gather after an evening class and, well, challenge ourselves spiritually. Faith-based training was, and is, an essential part of last year's Games' champion, Rich Froning's, training. Check out this article: click HERE.

Next time we host a Spiritual WOD, come check it out. You'll be surprised what you can learn!

And also check out CrossFit Faith - www.crossfitfaith.com. Be intensely intentional about your faith.

STILL CELEBRATING SUCCESS OF KOMEN MD IN OCEAN CITY

The Inaugural Komen Race for the Cure was held this past Sunday. 3,600 participants raised $259,000.  In addition to being a huge success for Komen MD, the 5K race was a huge success for the awesome members of CrossFit Ocean City.  There was a ton of support, encouragement, and personal records. As a bonus, CrossFit Ocean City's fundraising efforts won us the privilege to kick-off the run with a pre-event warmup. Check out this ABC video. 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

HOW DO NEW GUYS START OUT?

Russ gives CrossFit Open WOD 12.5 a go

New guys (and girls) start out at whatever level they are when they walk in the door for the intro session. That means that if you're already in CrossFit shape, that's where you start. If not, you'll be scaled and coached on form and consistency before you ever get to hit at WOD at full speed. And that could be awhile depending upon your deconditioned state. What we really hate to hear is how someone interested in starting CrossFit needs to "get in shape first." This is a cop-out. There's no program or protocol out there that will get you "in shape" for CrossFit, but CrossFit itself. Just get in the door and let the coaches do the rest!

A FEW SNATCH TIPS FROM AN OLYMPIAN

Some great Tips on the snatch from an Olympian. For those women who say they can't lift a lot of weight without getting bulky, this video should convince you otherwise. I mean, afterall, she gets 175# overhead and she's not even in peak condition, lifting on a platform, or in competition mod. Just working out.

BTW - Natalie is Coach Burgener's daughter-in-law. She's married to Casey Burgener, who was set to go to Bejing in the last Olympics and is now an officer in the US Navy.

WHAT SHOULD YOU LOOK LIKE AT THE END OF HARD WORKOUT?

Van at the end of CrossFit Open WOD 12.5

You should look like Van in this picture (well, maybe not the socks). In any case, no workout you do will result in the changes you seek without intensity. Intensity is, of course, unique to each individual; however, you must push yourself to the limit and test your capabilities in order to achieve success. I'll admit, some days you just don't have it in you to go all out, but most days should result in a feeling of complete exhaustion at the end of the workout. Intensity doesn't require that you hit the workout as prescribed. In fact, more often than not, most people who hit the gym on a daily basis can't do the workouts "as prescribed" due to work capacity or some limiting condition (i.e. injury of some kind, lack of mobility, weight issues, etc.). Don't worry, part of our job as coaches is to scale appropriately and make sure you get the workout you need. The intensity piece, though, is up to you. Only you know whether you gave it your all. We're not a boot camp, so don't expect us to get in your face and push you when you can find that inner motivation all on your own.

HIGH-REP LOW-WEIGHT DEADS

Greta and Kelly going hard and fast.

Want to improve your deadlift and improve your cardiovascular conditioning and stamina at the same time? Go high-rep low-weight on your deadlifts. Proper form counts, of course, but so does intensity. For women especially concerned about getting bulky, high-rep low-weight deadlifts will improve strength and lean you out at the same time. Next time you want to good, quick workout, try a timed 5 round bout of: 400m run/21 deadlifts. Men should shoot for 95 pounds and women 65 pounds. Remember, hard and fast is the key to intensity, so no breaks during the workout. Need to work on your deadlift form first? Get on over to CrossFit and learn how to do it correctly so you don't get hurt.