November 2017

White Elf-fitness Gift Exchange- Crossfit Federal Hill 


Alright folks, it’s that time of year again! The time to show our CFH family just how much we
care about them with presents. We’re doing this white elephant style so the rules are easy:

-Buy a present
-Bring it to Delia Foley’s on Friday, December 15th at 7:00 pm
-Pick the present you like the most (either from the pot or stealing from
what’s been uncovered)
-Enjoy some food/drink specials with your friends

 The gifts can be CrossFit/fitness related if you’d like but they certainly do not have to be (no rules, funny
presents are encouraged). Gifts will be capped at $30 but go fitness or open if you’d like (i.e.
spend less or more as you please). Sign-ups will be on the white board.

If you have any questions find coach Ryan or email Crossfitfederalhill@gmail.com

Partner WOD

3 minutes at each station
Row for Cals
Hang Clean and Jerk
Bike for Cals
3 Rounds
Max Reps at each station, one person works one person rests. 
Fitness: 95/65
Performance: 115/675
Open: 135/95
Always push your hardest on the bike

White Elephant Gift Exchange- Crossfit Harbor East

It is that time of year where we all get together, show our appreciation and buy each other presents. This year we will be hosting a White Elephant gift exchange.

Here are the Rules:

-Buy a present
-Bring it to Handlebar Cafe on on Thursday, December 14 th at 7:00 pm
-Pick the present you like the most (either from the pot or stealing from what’s been uncovered)
-Enjoy some food/drink specials with your friends.

The gifts can be CrossFit/fitness related if you’d like but they certainly do not have to be (no rules, funny
presents are encouraged). Gifts will be capped at $30 but go fitness or open if you’d like (i.e.
spend less or more as you please). Sign-ups will be on the white board. If you have any
questions reach out to Coach Parker.

WOD

40 Goblet Lunges (with dumbbell/ 20 per side)
30 1 arm Hang Power Snatch (use the same DB)
20 Box Jumps
____ Pull ups
4 Rounds
Fitness: 20 Pull ups
Performance: 15 Chest to Bar
Open: 10 Bar Muscle ups
*Do Not Drop The Dumbbells*
The workout should be 20 minutes or more. Each round taking about 5 minutes or more. Your grip will be a limiting factor during this workout, so be mindful of that.
Chris and Fernando moving through all the sit ups
Gym News: There will be no 6:30pm class at Crossfit Federal Hill on Friday December 1st. Instead everyone is invited to come cheer on Marissa’s Oly Class at 7pm during their Lift Off.

Oly Class Lift Off Join us Friday, December 1st at 7:00pm for Marissa's Olympic Lifting class' lift off. 15 members of Industry Athletics have been working really diligently the last few weeks to perfect their skill. Now is their chance to show off just how well they have improved. Everyone is invited to come cheer on your fellow athletes. This event will take place at 7:00pm at Crossfit Federal Hill. *Reminder* there is NO 6:30pm class Friday, December 1st at Crossfit Federal Hill....

Strength 

Deadlift with a 3 second pause above the knee
5/5/5/3/3 (build up in load)

WOD

3 Burpees
3 Power Cleans
6,6,9,9,12,12….(ascending rep scheme)
10 min AMRAP
Fitness: 95/65
Performance: 115/75
Open: 135/95
The strength work here should help to get stronger with the hinge position on the hang power clean.  Be sure to hold a good position and pause for a solid 3 seconds.  Please be aware of positions here! Power cleans should be a load that can be moved quickly.
Jim with a solid full extension before catching his clean
Gym News: There will be no 6:30pm class at Crossfit Federal Hill on Friday December 1st. Instead everyone is invited to come cheer on Marissa’s Oly Class at 7pm during their Lift Off.

WOD

50 Cal Row
40 Sit ups
30 Push Jerks
___ Double Unders
30 Push Jerks
40 Sit ups
50 Cal Row
Fitness: (200 Singles) 95/65
Performance: (150 Doubles) 135/95
Open: (200 Doubles)  155/105
Longer one today with no strength, a lot of overhead movements.  Overhead work requires shoulder stability so look feel warm before jumping in.  Take some time following class to use a lacrosse ball to mobilize your shoulders after all this work.
Make sure to always have nice active shoulders in any overhead work

Staying Safe

Hey Team, on Monday morning 11/27 an incident happened directly in front of CrossFit Federal Hill.  It might not make the papers or become a huge deal. But it is a reminder of how close things can hit to home, how we should all be careful and vigilant at all times.

Between 5:00 and 5:30 am a lady (non crossfit Federal Hil member) was driving down key highway when her car got bumped.  She pulled over along with the other car to exchange information.  She cracked her window and told the gentleman who approached her car that she was calling her husband.  He went back to his car and two other guys approached the car with a gun and told her to step out of the car.  She got out and they proceeded to steal her car.

She stopped in the gym and told me the story later that morning.  I am writing this post for a few reasons, but the number onereason is to make sure we all remember how important it is the be vigilant, aware of your surroundings and travel in groups.

This is not meant to scare people, it is meant to help us.  I have seen groups of people leave the gym together at night to walk to their cars.  We highly encourage that. If you feel unsafe ask the coach to help out.  They will find someone who can walk you to the car.

Be aware of things that are happening around you.  If someone looks suspicious it is not your job to decide if they are or are not.  That is the job of the police.  Report it.

It has been a scary time in Baltimore and I want the gym to be a safe haven.  I want you to feel comfortable and safe there.  I will do my best to keep it that way.  As a community lets stay strong, help people out and always be aware of what is going on around us.

Geo

Strength WOD

Hanging Squat Clean
3/3/3 (80 % of 2 RM Hang clean)
3/3/3 (90% of 2 RM hang clean)

WOD

120 Wall Balls
5 Kb Swings Every minute including the first minute
Fitness: 35/26
Performance: 53/35
Open: 70/53
JP taking a big class through some progressions!