CrossFit Montgomery County

That crowd of panting sweating piles of CrossFit goo are what you are going to feel like after today’s WOD, which is inspired by the fun conglomeration of a few of the named WODs. For example, “DiaFranAbeth” (which is not today’s WOD) is a combination of “Diane”, “Fran”, and “Elizabeth”. Combining some of the named WODs can result in a fun (albeit painful) workout with an equally fun (albeit painful) name. Let’s face it – “DiaFranAbeth” doesn’t exactly roll off the tongue (or the keyboard, for that matter). It’s not the most pleasant thing to hear, especially when you realize all the work it requires to actually *do* the workout. That is just like today’s WOD, which has one of the most painful sounding names I’ve ever come across…

Today’s WOD:

“J.E.F.F.”
(A combination of “Jackie”, “Elizabeth”, and both movements in “Fran”)

1000m Row
-THEN-
21-15-9
95 lb. Squat Clean Thrusters
Pullups

Last day to order a CFMC Hoodie! Send an email to Tai if you want one!
So now the holiday season is officially upon us and the cheat days are trying to worm their ways into every meal. As you make you decisions about where to eat, what to eat, how much of it to eat, etc., keep in mind that saying “but it’s the holidays and I HAVE to eat like crap during the holidays” is not only an excuse to continue in mediocrity but an acceptance of that mediocrity. Nutrition is by far the most important variable in a successful CrossFit program, as it is in any exercise program. If you’re driving a $250K Ferrari, you’d fuel it with the highest quality gas you could – you wouldn’t piss in the gas tank (thanks to Coach Glassman for that analogy). Eat for a purpose – to fuel your body in such a way that supports what you’re trying to accomplish. During the holidays (just as is true for the rest of the year) what you eat is 100% your choice. Make good choices.

Today’s WOD:

Back Squat

3-3-3-3-3

Between sets, we will be working on Muscle-up transitions (even if you already have muscle-ups)

Class schedule today: 4:30p and 5:30p

So you’ve had a great Thanksgiving dinner and you’re on your way back home where you’ll be safe from your family for another year. Congratulations – you made it. I bet you can’t wait to get back to your normal local CrossFit affiliate to burn off the monstroginormous meal you ate last night. Hopefully you didn’t eat so much that the beverage cart can’t get by you on the plane, or at least so you don’t have to sit with that armrest wedged between your butt cheeks.

We’re open for classes tomorrow at 4:30 and 5:30! Come and have some post-Thanksgiving fun!

Wow – that WOD hurt *really* bad. What was I thinking when I came up with that? I think everyone who didn’t get the wonderful opportunity to experience the fun we all had this morning should be given a chance to do it. Oh, and HAPPY THANKSGIVING EVERYONE!

SPECIAL THANKSGIVING MORNING CLASSES!! 7:00a and 8:00a on Thanksgiving, and no morning/noon classes on Friday. Check the Schedule page for more information.

Here we have Oliver, mid-”Kelly”, thinking to himself one (or all) of the following things:

1. “This box keeps trying to fly away so I’m going to hold it down.”
2. “Hmm…I’m wearing two different socks.”
3. “I think I’ll get a RED umbrella. With little white polka dots. Yeah…”
4. “If I were the U.S.A. right now, Obama would be standing right behind me.”

That’s ok – he may be a freak, but he’s still one of us.

Today’s WOD:

“Grace”

135# Clean and Jerks, 30 reps

SPECIAL THANKSGIVING MORNING CLASSES!! 7:00a and 8:00a on Thanksgiving, and no morning/noon classes on Friday. Check the Schedule page for more information.

Thanksgiving is upon us, and therefore so is the holiday season. That means Black Friday shopping, last minute holiday gifts, and annoying holiday music in every store you enter. My advice would be to make sure to use good technique in your thrusters, drop your best 1-mile run time by a minute, practice deadlifting oddly-shaped objects, and wear your favorite CrossFit affiliate t-shirt everywhere you go (preferably one of ours). That way when you go into the stores people will know to stay out of your way and give you anything you want (even if they had it first), and if they don’t at least you’ll know you can do more burpees in 5 minutes than they can. Wimps.

Today’s WOD:

1000m Row
20 Med Ball Clean Wallballs
30 Pullups
750m Row
15 Med Ball Clean Wallballs
25 Pullups
500m Row
10 Med Ball Clean Wallballs
20 Pullups

A little sunlight, a sign on the door, and a box for jumping. When they all collide in the right 5 or 10 minutes in the morning, nifty shots of the gym can be found. What a way to bring in the holiday season. Happy CrossFitting everyone! Ho Ho Ho! Ok…I probably deserve some burpees for that one. I’ll have Dan do them. Or Brett. Or everyone.

Today’s WOD:

Deadlift

3-2-2-1-1-1

Between Deadlift sets, do a max set of strict dead hang pullups

CrossFit prepares you for the unknown and the unknowable. What’s going to happen to you today? You don’t know – it’s unknown. Are you going to be prepared for it? Is someone going to steal your steering wheel? Are you going to fall into a 15-foot hole? Is your roommate going to barricade your bedroom door with a 6-foot pile of dirty laundry? While none of these are likely (unless your name is Oliver), it’s a good idea to be prepared for anything – because you don’t know what might be coming.

Today’s WOD:

“The Unknown And The Unknowable”

That’s right – you have no idea what you might have to do today. See you in class…

Today is November 19th – exactly 2 months after opening day at CrossFit Montgomery County. That’s right, we’re two months old now…so the CrossFit gods are still changing our diapers. Pretty soon our affiliate be crawling and walking, getting potty-trained, heading off to kindergarten, and then crashing our parents’ car on our first date. And just think – you all are lucky enough to witness it. On our three-month anniversary maybe we’ll make Jeff prove to us he’s potty trained.

Today’s WOD:

3 rounds of the press progression for max reps:

With 95#, do max reps of Shoulder Press, then max reps Push Press, then max reps Push Jerk – DO NOT PUT DOWN THE BAR BETWEEN MOVEMENTS!

Rules:

1. Watch this video from the CrossFit HQ site
2. Seriously, watch the video
3. No rest between movements (don’t put down the bar)
4. Do as many valid reps of Shoulder Press as possible until you fail, continue with Push Press
5. Do as many valid reps of Push Press as possible until failure, continue with Push Jerk
6. Do as many valid reps of Push Jerk as possible until failure
7. Now you can put down the bar
8. Rest for ~5 min (no more) and do it again
9. Three scores per round, three rounds
10. The score is the number of times you achieve whole complete unabbreviated full honest real-live outright vertical “lockout” at the top of each movement (95% of the way up does not count)

What’s most important to you in CrossFit? Getting a good time? Beating your rival’s score? Doing your first muscle-up? Looking better naked? Increasing your work capacity across broad time and modal domains? Passing the Level 2 cert? Tell me – I wanna know!

Today’s WOD:

21-15-9 reps for time:

Kettlebell Snatches
Wallball Shots
Pullups
Burpees