CrossFit Ocean City

LEVEL 1 GREEN BAND TESTING

CrossFit is skill based. Through practice and skill development, athletes become more proficient resulting in greater efficiency . We use Level Testing to assess our athletes' skill development in all areas. The first level includes foundational movements like squats, pushups, and situps as well as more complex movements under load including thrusters, deadlifts and wallballs.  The test also evaluates speed with a short duration run and row.  

Several times a year, we provide an opportunity for our CrossFitters to assess their skills. Yesterday, we hosted Level 1 Green Band Testing as well as Green Band Plus.  Many atheletes tested, and the results were awesome!  

Congrats to 0545 class:  Todd, Jim K.(+), Justin (+), Jerry (+)

Way to go 1000 class:  Kellie Ann, Ryan P, Ryan G (+)

Woohoo to the night crew:  Lisa C., Trevor, Andrew D., Jen L., Dave L., Loren, Angie (+), Karen (+)

COMPETITION

Just the word 'competition' conjures up a whole host of widely varied images in people's minds. For some, competition is an ongoing battle within one's self. Others seek competition against anyone and everyone they come in contact with, especially in sports, business, in the workplace, and in my case - quit often - the courtroom. While competition can motivate and be a positive aspect in the most people's lives, it can also lead to a self-centered drive for perfection, injuries from overtraining, bullying of others, cheating (think PEDs or simply shorting reps on a WOD), fraud or theft, self-destruction, and harmful business practices. Against this framework, I offer some thoughts on competition that I've observed and experienced during my 48 years.

OVERCOMING RESISTANCE

What's resistance, you ask? It's that ever powerful force the keeps you from doing whatever it is you really want to do. It's that obstacle that gets in your way each time you seek out a particularly beneficial activity in your life. Quite simply, resistance is the most powerful excuse you'll ever have to engage in laziness and procrastination. How do you overcome resistance -- and procrastination? You just have to buck up and push through it. You have to show up -- even when you just don't feel like it. Usually, once you park yourself where you need to be, the rest takes care of itself. Try it and see if I'm right!

Here's a cut and past of part of a post from writer Steven Pressfield:

"If you wanna get strong, go to the gym.

If you wanna get fast, go to the track.

If you wanna get rich, go to (I’ve never figured that one out).

The point is: where the body goes, the spirit follows."

Here's a link to the rest of the post: click HERE.

CAROLYN'S LIGHT STILL SHINES

Our dear friend and CrossFitter Carolyn Cordial passed away this past weekend. Her positivity and amazing spirit touched countless people, including her children, family, friends, coworkers, and clients. She dedicated her life to making a positive difference in our community; counseling youth and families, mentoring young adults; and advocating for the less fortunate especially abused and neglected children. Although gone, her light will continue to shine.  Our prayers go out to Carolyn's family and the community at large.  

A Celebration of Life service will be held at the Ocean City Inlet on the beach at 10:30 AM on Wednesday, April 17, 2013. Casual attire suggested.  Parking is available at the Ocean City Inlet.

OPEN WOD 13.5

The final Open WOD of the 2013 season has arrived. It's:

CrossFit Games Open 13.5

Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. 
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

We'll do this during all of the Friday, 4/5, classes and again on Sunday beginning with the first heat at 1 pm (gym will open at 12:30 for warmup).

This should be a lot of fun, but challenging -- even for those that will complete it in the four-minute time hack.

 

WHOLE LIFE CHALLENGE AND SLEEP

I've often said over the years that sleep is essential for proper health and fitness, including proper bodyweight. The Whole Life Challenge (WLC), for the past week and a half, has required that we focus on our sleep in an effort to get at least seven hours per day. While seven hours of sleep doesn't seem like much, it can be a daunting task for those of us with incredibly busy schedules, multiple endeavors in which we're involved, family commitments, workouts, and whatever else life throws at us. Top that off with some mild to moderate stress and you have the perfect storm for sleeplessness. 

I believe that we often achieve what we focus on. That said, with the exception of only two nights out of 10, I've been able to get seven or more hours a night of sleep. I attribute this to the WLC lifestyle focus and to the focus on quality eating (better eats = better sleep). And this has paid off well for me as I've had to tackle three jury trials in less than 7 days, coach classes, judge the Open, and keep up with other "stuff". The sleep focus has helped my performance across the board and I recommend at least seven hours of sleep for everyone!

Here's some more information on sleep from The New Yorker: click HERE.

BECAUSE YOU CAN

As CrossFit continues to gain popularity, so does the sport of CrossFit.  Next week, the 2013 Reebok CrossFit Games season gets underway.  Unlike other big time sports where everyday athletes become spectators once the competition season begins, CrossFit's unique funnel to The Games provides everyone an opportunity to get in the arena. Anyone can participate in the CrossFit Open. You just have to register, complete the weekly WOD, and submit your score.

In March, Friday's programming will include the Open WOD for all students of CrossFit Ocean City.   Athletes will have a second opportunity to complete the Open WOD in a competitive environment on Sundays, 1:15.  The gym will open at 12:30 for warm-up.

I know I'll never get to games, won't qualify, or even rank near the top of my age bracket. However, I know I can show up every week during the Open, take on the WOD, and give 110%. Want to join me? Register today.  

CROSSFIT GAMES DATES ANNOUNCED

This year, just like the past 3 years, the CrossFit Games will be held in LA at the Home Depot Center. The dates for this year's Games are July 26 - 28. The Master's Events will be held few days earlier from July 23 - 25. Here's the link for more information: click HERE.

SHOULDER ISSUES - QUICK READ TO UNDERSTAND MORE

Here's a quick read for shoulder issues that relate to the rotator cuff. Good stuff - click HERE.

WHOLE LIFE CHALLENGE KICKS OFF

Whole Life Challenge Kick-Off Event

Great turnout today for the Whole Life Challenge Kick-Off Event. While we were missing about 10 for various reasons (like work, family issues), we have over 40 signed up and ready to take on this 8-week challenge and all the fantastic and positive effects it will have on our lives!

Remember to log on to the WLC website to update your measurements and baseline info. Keep in mind that your baseline info should be loaded as a score for total reps (not rounds and reps). So, multiply your rounds by 30 and then add in any extra you did to arrive at the score you should enter.

Here's the link: click HERE.