CrossFit Ocean City

SCHEDULE REMINDER

Saturday - no 7 a.m. class

Sunday - no class - insufficient signup prior to noon Friday.

WHAT IS AN ELITE ATHLETE ANYWAY?

What makes athletes elite?  Does an elite athlete have to be a champion to be elite?  There are many out there who do not look favorably upon CrossFit training.  One of the reasons for this is the claim by CrossFit that we create, or forge, elite athletes.  These detractors say that if this claim is true, where are these elite athletes?  I think the naysayers have confused champion athletes with elite athletes.  That’s okay.  They just don’t understand the program, either because they have their own agenda within the fitness industry, or they fear the type of hard and intense training we do.  I don’t knock their programs, but they go to great lengths to knock CrossFit.  Other complaints about CrossFit include the lack of focus, people could get hurt, the unconventional certification methods, or they just don’t like Coach Glassman, the founder of CrossFit.  Rather than give CrossFit a try, or at least make an attempt to understand the science behind the training and the true benefits of it, the detractors continue to bash.  Perhaps, as I suspect, they’re concerned that CrossFit is producing exactly what it claims:  elite athletes.

ANOTHER ZONE SUCCESS

Mendy was one of our Ultimate Gift success stories, but she did it her own way.  Yes, she stuck to the additional workouts - training 4 times per week, but the Zone Diet was a real challenge for her.  Despite not quite staying in the Zone, Mendy lost 14 pounds!  Just goes to show that even without a strict diet, making better choices, limiting intake of carbs, and training with high intensity can work for you. 

Mendy before (left) and Mendy after (right) - 14 pounds lighter! (NOTE: click on each pic to enlarge and you can really see the difference.)

SCHEDULE UPDATES FOR UPCOMING WEEKEND 7/10-7/12

Friday, 7/10 - Classes at normal times.  Friday evening class, 6 -7 pm, will be held AT THE GYM. No cookout this Friday.  Sorry! (We had previously advertised a cookout, but we're delaying that by one week due to an out of town commitment that Steve has to attend to that night.)

Saturday, 7/11 - NO 7 a.m class.  The 8:15 a.m. class is still on.

Sunday, 7/12 - Right now it is still a go, unless fewer than 4 people sign up by Friday noon.  Otherwise, we will cancel it.  Go online and sign up there.

BEACH PATROL AND ELITE ATHLETICISM

Who would you want to save you or a family member if you got caught in a rip current?  I want someone with incredible stamina and endurance who won't quit until the rescue is complete.  I want someone from the Ocean City Beach Patrol.

I've had the pleasure of training a dozen or so members of the Beach Patrol for the past 4 weeks.  They continue to amaze me with their competitive drive, never-give-up attitude, and eagerness to learn new movements and push themselves beyond their limits.  When I think of how CrossFit forges elite athletes, I put the Beach Patrol in that category, because CrossFit will only improve the work capacity of these strong and determined athletes.

Dana, Liz, Randy, and Jenelle pushing hard at the end of a 400m run.  Check out the POSE running form!  Running in the sand requires you to pull your leg to get your feet up and go fast.

 

 

 

 

 

 

 

Liz (left) and Phil (right) work front squats.  Elbows up!

A 10K RUN WOD?

Why would CrossFitters do a 10k run for a workout?  Why not?  Part of CrossFit training is increasing work capacity across broad time and modal domains.  Running, a modal domain, will help to improve stamina and cardiovascular endurance in the oxidative pathway that is necessary to complete the work output for a given time domain.  A 10k is the perfect distance for this, not too short and not too long, with times for our CrossFitters ranging from 48 minutes to an hour and twenty minutes.  Last week, we pushed the limits of our boundaries just a bit and went for it as a regular class workout!    

 

Eric B. (top) recovers after finishing his 5k run.  Ann, Holly, and Val (bottom) pushing near the end of their 10k.

"Have the confidence in your ability to push beyond your boundaries." - S.R.

JULY FOURTH WOD - A DIFFERENT WOD

As CrossFitters, we pride ourselves on training for the unknown and unknowable.  We don't know what workout we'll do tomorrow, or the next day, or the next week.  Once the workout gets posted on the web, or even on the white board at the gym, our minds begin to strategize and scheme on just how to go about tackling the WOD.  Do you pace?  Do you scale?  Do you go hard and die?  It's human nature to think about all of this.  What if all you know about the workout is that it will contain five rounds of one monostructural metcon component and a rep scheme of 21-15-9 for other movements within each round, but you don't know what movements you'll do in the next round until you complete the current round? Well, we did just that for the Holiday WOD and it rocked!

The WOD was revealed round-by-round as follows:

Round 1: 400m run, 21 deadlifts, 15 hang power cleans, 9 handstand pushups

Round 2: 1000m row, 21 walking lunges, 15 pullups, 9 thrusters

Round 3: 400m run, 21 box jumps, 15 pushups, 9 sumo deadlift high pulls

Round 4: 500m row, 21 wall balls, 15 burpees, 9 front squats

Round 5: 800m run, 21 kettlebell swings, 15 double unders, 9 med ball cleans

CROSSFIT OCEAN CITY CRUSADERS RAISE FUNDS

Throughout the summer, our CrossFit Ocean City Breast Cancer 3-Day Walk team, the CrossFit Crusaders, will raise over $25,000 for the charity.  From October 8 to 10, the team will walk a total of 60 miles as part of the larger fund-raising venture.  Yesterday, the team raised over $1000 when it held a combined carwash and bake sale at the local Wal-Mart on Route 50.  A big "thank you" to Wal-Mart, the drivers that stopped by, the volunteers, and all the people that honked and waved in support of the team's effort.

 

JULY 4TH WEEKEND REMINDER

NO classes on Saturday or Sunday.  Enjoy two rest days, or go for a long run.

JULY FOURTH WEEKEND HOLIDAY WOD AND NOTES

What:  Special Holiday Workout

When:  This Friday, July 3rd, from 6 to 7 PM

Where:  At the gym, of course

Who:  For all current CrossFit Ocean City members (sorry, no visiting CrossFitters or guests for this workout. But they can come and watch!  Also, this WOD may be in addition to your other WODs for the week, or as a sub for one you missed.)

The WOD:  This will be a WOD unlike any you've done before! Don't miss out!  (Don't worry, it will be easier than "Eva"!)

Other Notes:  NO CLASSES ON SATURDAY OR SUNDAY.