it’s official! www.crossfitfortmeade.com!

isn’t it fun being bounced to a different blog? no. i know. it was a joke. but that silliness is over and we’re finally up and running at www.crossfitfortmeade.com. tell your friends – even your mom, i heard she likes it kinda crazy.

qp

Monday, 24 May 2010 – NEW TIME!

Not different times, a new, additional time. Can’t do the WOD over lunch? Refuse to do it before dawn? We got you covered: drop by on the way home at 1700.

WHERE: The Armory
WHEN: 0600, 1130 AND 1700
WHAT:

Crossfit Total
Back Squat 3/ 2/ 1/ 1/ 1/ 1/
Press 3/ 2/ 1/ 1/ 1/ 1/
DeadLift 3/ 2/ 1/ 1/ 1/ 1/

READ ABOUT THE CFT HERE.

Starting Monday!

Hey gang check itout:

We’re going to have a 1700 session starting this Monday. Same WOD, same trainers and same daily near-death experience. Come by and check it out!

FRIDAY!!! 21 May 2010

WHERE: The Armory
WHEN: 0600 and 1130
WHAT:

Partner WOD. One person working on each exercise at a time and switching when needed:
1) 3000m Row
100 Pull-up
then…
2) 50 Deadlift (M=225lb/W=135lb)
100 Knee-to-Elbow

SWOD
Apprentice/Craftsman: Rest
Expert: Rest
Elite: Rest

Thursday, 20 May2010

WHERE: The Armory
WHEN: 0600 and 1130
WHAT:

DWOD
Snatch 3/ 3/ 3/ 3/ 3/
- then -
2x 800m Sprint (1:1 / Work to Rest Ratio)

Expert and Elite SWOD athletes follow the SWOD rep scheme for this WOD then do the sprinting as Rx.

SWOD
Apprentice/Craftsman: Rest

Expert: Power Snatch 5×3

Elite: Power Snatch 8×2

Wednesday, 18 May 2010

WHERE: The Armory
WHEN: 0600 and 1130
WHAT:

For time:

25 KB Swings
Run 200 meters
25 Supine Ring Pull Ups
Run 200 meters
20 KB Swings
Run 200 meters
20 Supine Ring Pull Ups
Run 200 meters
15 KB Swings
Run 200 meters
15 Supine Ring Pull Ups
Run 200 meters
10 KB Swings
Run 200 meters
10 Supine Ring Pull Ups

Tuesday, 18 May 2010

WHERE: The Armory
WHEN: 0600 and 1130
WHAT:

DWOD:
AMRAP in 20min
20yrds Bear Crawl
10 Push Press (M=115lbs, W=95lbs)
20 Pull Ups

* Compare to 11/2/2009

SWOD
Apprentice/Craftsman:
Pull Ups 3 x max reps (3 mins rest)
then – work on hand stand push ups

Expert:
Hand Stand Push Ups 3 x max reps (3 mins rest)

Elite:
Squat 5×2 @ 95% (1 min rest)
Press 5×1 @ 95% (1 min rest)
Weighted Chin Ups 3,3,3,3,3 (3 mins rest)

Can someone blow that bosu ball back up? Because we are totally doing this.

Monday, 17 May 2010

WHERE: The Armory
WHEN: 0600 and 1130
WHAT:

DWOD

“Elizabeth”
21-15-9 reps for time of:
Clean (M=135lb/W=95lb)
Ring Dip

SWOD

Apprentice/Craftsman: Squat 3×5 (add 5# to last SWOD), Press 3×5 (add 5# to last SWOD)
Expert: Overhead Squat 3,3,3,3,3,3
Elite: Front Squat 3,3,3,3,3,3

LOW FAT DIETS ARE CRAP.

Think about it, if eating dietary fat actually made people fat…then eating steak would make them magically grow muscle. That’s just an idiotic view of macronutrient utilization. Last time I looked I wasn’t sprouting any chicken wings either, and I should have a million by now under that reasoning.

Don’t take my word for it though, read THIS ARTICLE.

Olympic Lifting Cert in Columbia, MD

Check it out:

Our good friends Evan and Mandy at Crossfit Diesel just down the road in Columbia are hosting an Olympic Lifting cert next month! This is an excellent course that directly underpins a lot of the fast lifts that we do every single week. It’s two full days learning, studying and practicing the Olympic lifts. The snatch and clean and jerk bring speed, power, coordination, agility, accuracy and balance to your strength training. These lifts are indispensable to CrossFit programming and expert coaching is a powerful advantage.

This will help you step up your game and give you trmendous insight into some of the most challenging and complicated movements that we perform. Several of the trainers are going, but having a Level 1 Crossfit cert is absolutely not a pre-requisite. CF Diesel has helped us out on numerous occasions in the past, so go check out the registration page:

http://www.regonline.com/builder/site/Default.aspx?eventid=789565

As an added bonus Evan tells me that the cert will be taught by none other than Josh Everret.