April 2017

WOD

Run Cindy, Run
800 M Run
then
20 min AMRAP
5 Pull ups
10 Push ups
15 Air Squats
then
800 M Run
Logistics: Start with an 800 M Run, glance up at the clock when you come in and your 20 minutes starts then.  Might be smart to jot down your finish time on the WB in front of you.  For example if you come in at 3:30 you will finish your AMRAP at 23:30.  Then you take off for a final 800 M run.  You will have two scores in the end.  Total time and total rounds.  Score your total rounds then put your total time in the notes.
Coaching Tips: A body weight and running workout! What a great way to start the week. Push yourself on the first 800 M run.  It is not meant to be a total jog.  During the AMRAP focus on quality push ups.  Overall we do a good job with pull ups and squats, but sloppy push ups lead to sloppy shoulder strength.  So suck it up, do less, find a good progression and work on them.  They will get hard for everyone.  It is the person who focuses on perfect technique that will see the most benefit when it comes to push ups.
imgl5602
Alexa gliding up to the box…

CFH is closed today!

level-1

We are hosting a Level 1 Seminar this weekend so we are closed for normal Saturday classes. We will be hosting 2 outdoor classes meeting at the bottom of Federal Hill Park by the American Visionary Art museum at 9am and 10am. We will have evening open gym tomorrow (Sunday) from 5:00-7:00 pm. CFH members are also welcome to workout at CrossFit Cove in Columbia when we are closed!

Park WOD

Get as far up the hill as you can in 10 seconds.

Rest for 1:50

**The Coach will yell go and you will attack the hill, then they will yell rest.  You walk back down and get ready for another sprint.**

6 ROUNDS

Then with a Partner

Divide the reps up however you want, but both partners run together.

50 Burpees

2 Hill Runs (1 person runs 1 person rests)

100 KB Swings

2 Hill Rusn (1 person runs 1 person rests)

150 Air Squats

 2 Hill Runs (1 person runs 1 person rests)

-For Time-

avam

Coach Chris running past the AVAM on last year’s Memorial Day Murph!

There will be a Level 1 Seminar this weekend at CFH. We will be closed for normal classes tomorrow and Sunday for morning open gym, but we will be hosting 2 outdoor classes meeting at the bottom of Federal Hill Park by the American Visionary Art museum on Saturday morning at 9am and 10am. We will have evening open gym on Sunday from 5-7pm. CFH members are also welcome at CrossFit Cove in Columbia when we are closed!

Strength WOD

Find a heavy load with this complex
1 Power Snatch + 1 OHS + 1 Squat Snatch

WOD

6 Squat Snatch
12 Toes to Bar
10 min AMRAP

Fitness: Power Snatch 95/65
RX: 115/75
RX+: 135/95
Coaching tip: Today’s fitness prescription includes a different barbell movement – the power snatch. This is NOT because power snatches are “easier”. We feel that for those looking to improve their baseline fitness, look better, increase cardiovascular endurance and muscle tone, power snatches will help to accomplish that better than a squat snatch in this workout. You will be able to move more consistently throughout the workout and get a great burn. Choose your track today based on what your goals are – not based on what you perceive to be “taking it easy” or working harder. You will still work very hard doing lighter power snatches on this workout.
dips
Coach Blair on ring dips!

Ready for anything? Come get shot at to see! CFH Goes paintballin’ is happening Sunday April 30th! The gym is closed for a Level 1, so you got nothing else to do! We are going to meet at CFH in hopes to LEAVE at 10am. The parking lot will be full for the L1, so don’t plan on leaving a car there. If you want to skip the meet up, you can just get to the field at 10:30 (address is below). There will be a signup on the whiteboard in the front gym to get an idea of how many people...

There will be a Level 1 Seminar this weekend at CFH. We will be closed for normal classes on Saturday, but we will be hosting 2 outdoor classes meeting at the bottom of Federal Hill Park by the American Visionary Art museum on Saturday morning at 9am and 10am. CFH members are also welcome at CrossFit Cove in Columbia when we are closed!
level-1

WOD

Helen Goes Overhead 

400 M Run
21 KB Swings
12 Push Jerks
3 Rounds
Fitness: (95/65) 35/26
RX: (135/95) 53/35
RX+: (155/105) 70/53

Core WOD

For 7 minutes…
20 Second Hollow Hold
20 Second Flutter Kicks
20 Second Rest
Coaching tip: this is a classic CrossFit benchmark WOD with a twist. Look to go unbroken on your first round of push jerks, and then break it up if you need to. Pick a load that will allow you to break up the push jerks into 2 sets at most. The Core workout today is a burner and comes after the Metcon. The whole class will do the Core WOD together once everyone is done the Metcon. Don’t hit the Metcon pack up and leave. Everyone, and I repeat everyone, could benefit from more core work.
core
Get your abs ready for some core work today!

    Kettle bell swings get little to no love.  We do them often, but most people do not love them or hate them.   Almost an afterthought in most workouts, but they are fundamental in building a strong core, learning how to hinge at your hips and develop a solid hip drive.  All things that will make you a better athlete and a better human. Let’s break down a few major points of performance in the kettle bell swing and try to improve on any inefficiencies that you may have developed.   Feet Flat Your feet should start flat on the ground and end flat...

  According to research, the average adult attention span is shrinking. Microsoft published a study two years ago in which they assessed the average adult attention span at 8 seconds, dropping from 20 seconds in the year 2000. To put that in perspective, a goldfish is estimated to have an attention span that lasts 9 seconds (1). Whether you believe all this to be true or not, we all struggle to find and maintain our focus at times. Many blame the digital age for our dwindling ability to focus. If you struggle with poor memory, confusion, inability to concentrate and focus,...

There will be a Level 1 Seminar this weekend at CFH. We will be closed for normal classes on Saturday, but we will be hosting 2 outdoor classes meeting at the bottom of Federal Hill Park by the American Visionary Art museum on Saturday morning at 9am and 10am. CFH members are also welcome at CrossFit Cove in Columbia when we are closed!

level-1

Mobility WOD

5 minutes on Ankle Mobility
5 minutes on Hip Mobility

WOD

21-15-9
Hanging Power Clean
Bar Facing Burpees
Pistols
Fitness: 115/75
RX: 155/105
RX+: 21 on each leg, 15 on each leg, 9 on each leg 175/115
Coaching tip: We do not hit pistols in a Metcon often. This is a challenging body weight movement that requires the trifecta of strength, balance, and mobility- this is why we are hitting mobility of the hips and ankles today. This is an important part of your workout, take it seriously. The coach will offer progressions if you are working towards pistols.
pistols
Britt and Ashley on pistols at the Battle of Baltimore!

Skill WOD

Take 10 minutes to work on Handstand Push ups

WOD

4 Handstand Push ups
8 Pull ups
10 Sit ups
12 KB Swings
10 Rounds
Fitness: 35/25
RX: 53/35
RX+: 70/53 (chest to bar) Deficit (45 for guys, 25 for ladies)
 
25 min Time Cap
 
Coaching tip: Today’s workout is lengthy, but each round movements are broken up into small, manageable sets. For the pull ups and HSPU focus on form throughout. If these movements are not your strengths, use this workout as an opportunity to train with a focus on improving your movement with each rep, don’t just rush through to the finish.
todd
At CFH we like to say Habit Will be Your Champion. Todd H. of the morning crew is an example of that. He has been here since the beginning. He continues to get stronger and faster each year. He hits a couple classes a week and that’s it- he’s not doing extra programming or staying for extra hours. He hits classes with focus and consistency. When you take the right approach, you don’t need endless hours at the gym to see results consistently over time.