FED HILL will be closed TODAY due to a Level 2 Course.  All classes will be held at Harbor East.  
8am Drive, 9am CrossFit, 10am CrossFit and 11am DRIVE. 

Partner WOD

Against a running clock
0 – 15 min
Big Karen
300 Wall Balls (one partner working at a time)
(20/14)
15 – 20 min – Rest
20 – 30 min
Double Isabel
60 Snatches
(135/95)

Parter DRIVE

0-10 Max Rounds of Cindy
10-20 Max Cals on the rower (partner holds plank)
20-30 Max Man Makers
*One person works at a time.*

Skill WOD

8 Ring Rows
10 Alternating Leg V-Ups
12 Kneeling Arnold Press (6 each side)
4 Rounds

WOD

400/300 M Row
12 Handstand Push Ups
15 Hanging Power Cleans
4 Rounds
Fitness: (95/65) 15 Kneeling DB Press
Performance: (135/95) Kipping or strict
Open: (155/105) Strict
FED HILL will be closed this weekend due to a Level 2 Course.  All classes will be held at Harbor East.  8am Drive, 9am CrossFit, 10am CrossFit and 11am DRIVE. 

WOD

Every 4 Minutes for 20 Minutes
400 M Run
20 DB Snatch
Max DBall Over the shoulder

Functional Body WOD 

1 Minute Max Push Ups in DBs
Directly into 1 Minute Max Hammer Curls
Rest 1-2 Minutes
3 Rounds

DRIVE – CFH 5:30pm

3 Rounds
100 Single Unders
50 KB High Plank Taps
25 Russian KB Swings
Rest 3 Minutes
3 Rounds
50 KB Toe Taps
25 Bent over DB Rows (go light)
15 V-Ups

DRIVE30 – CFHE 11:30am 

Every 4 Minutes for 16 Minutes
15 DB Thrusters
25 Air Squats
200 M Run
Max Dball over the shoulder
FED HILL will be closed this weekend due to a Level 2 Course.  All classes will be held at Harbor East.  8am Drive, 9am CrossFit, 10am CrossFit and 11am DRIVE. 

Hey Team!

Blair (if you didn’t have a chance to meet Blair personally you are truly missing out on one of the greatest human people in the world) wrote an article last year emphasizing the importance of hand care. While this is important year round, it is doubly important during the summer months when the gym is hot and hands are sweaty. I’ve gotten quite a few questions recently on hand protection/grips/gloves and what is best. By and large the best option is to take care of  your mitts DAILY. Below is Blair’s article which may help a few of you out during our pull-up/muscle up work.

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Everyone has seen the obligatory Instagram post of an athlete’s torn hands after a pull up workout.  We’ve seen the Facebook pleas for the “best” gymnastics grips.  The look of panic on your face when you get home from working out and realize you forgot your gloves by the pull up bar.  The same look of panic when you get to the gym and realize you ran out of tape.

These are moments of worry and panic that I don’t generally think about.  I haven’t ever owned grips, nor would I know where to find them if I were to try and buy some.  I have one roll of tape in my bag that only gets used by members who are guilty of the aforementioned problem.  I tore my hands once that I can remember, during my first Murph in the dead heat of May with inefficient pull-ups.

My methods may not work for everyone but if I can save just one set of hands from that shampoo sting, then I declare this article a success.

Here are my few simple secrets:

  1. Wash your hands – Sounds simple, right?  Because it is.  The twist is that you must wash your hands right away after every workout.  The reason we all love chalk so much is because it dries out your hands allowing you to grip the bar without slipping.  If you keep that chalk on your hands for an extended period of time, it will continue to dry out your hands.  This will lead to larger calluses, cracked skin, and eventually, tears.  
  2. Moisturize – Sounds simple, right?  Because it is!  The twist is that you must do it often.  I keep a travel size hand lotion everywhere.  In my car, in my purse, in my gym bag, in my kitchen, (you get the point)…  Anytime my hands feel slightly dry, I moisturize.  Keeping your skin moisturized and soft will prevent those calluses from forming and eventually, tears.
  3. Minimize Your Use of Chalk – Back to the chalk.  Lots of people will hate to hear this one but trust me; you don’t need a lot of chalk.  You’re not Lebron James.  You’re not impressing the crowd with a chalk cloud.  You only need enough chalk to take that previously spoken about moisture off your hands.  Too much chalk will cause too much sticking to and friction with the bar, and, you guessed it, tears.  On the flipside, when the weather is hot and you are sweating profusely, our natural reaction is “MORE CHALK!”  False.  The chalk has now turned to paste and has become useless.  When it comes to chalk, less is more.
  4. Gripping the Bar – This one is a little more complex.  The way you grip the bar matters.  First, start with a neutral grip on the pull up bar.  This means wrapping your thumbs around the bar instead of keeping them next to your index fingers.  Also, avoid the hook grip (I know, you love the hook grip, but get away from it here).  Hook gripping the bar will wrap you too tightly around the bar causing too much friction and eventually lead to blisters.  Next, try placing the bar in the crease where the fingers directly meet the palm.  “Placing the bar in the center of the palm pushes excess skin into the crease, and that can lead to the development of calluses and blisters.”  Finally, avoid constantly re-gripping the bar.  Once again, friction.  If you need to re-grip the bar, hop down, regroup, and then start over.  It may take a few more seconds but will save your hands in the end.

Hopefully these tips work for you and the next time you see me, you’ll be giving me a high-five with smooth, blister-free hands.

derek

Written By: Blair Bayne

 

Strength WOD

Front Squat 6/6/6/6 (same weight across)

WOD

20 Back Squats
20 Toes to Bar
2 Rounds
2:00 Rest
20 Front Squats
30 Sit ups
2 Rounds
Fitness: 75/55
Performance: 95/65
Open: 135/95

DRIVE – CFH 6:30pm

1:00 Death March
Rest :30
1:00 Barbell Row
Rest :30
x4
Rest 2 Minutes then
250 M Row
15 Push ups
Rest 1:00
5 Rounds

DRIVE30 – CFHE 11:30am

30 Cal Row
30 KB Swings
15 Ring Rows
10 Burpees
3 Rounds
FED HILL will be closed this weekend due to a Level 2 Course.  All classes will be held at Harbor East.  8am Drive, 9am CrossFit, 10am CrossFit and 11am DRIVE. 

Strength WOD

Pull Up Track 
12-15 Chin over bar hold + 90 hold + bottom hold
(Jump into the hold and hit each position for 4 seconds)
Then 3 sets of seated barbell pull ups. Max reps in :40 seconds then rest
Muscle Up Track 
5 Jumping Muscle Ups (hold the bottom of the ring dip for 3 seconds and do not press out)
5 Ring dip negaitves on the low rings then jump up on the last one and hold the support position for 20 seconds
4 Rounds

WOD

Every 3 minutes for 15 minutes
Min 1: ____ Doubles
Min 2: 10 Burpees
Min 3: Max Cals Row
Fitness: 30 seconds of doubles
Performance: 40 Doubles
Open: 60 Doubles

DRIVE – CFH 5:30pm

400 M Run
20/15 Cal Bike
20 DB Hang Clean and Press
4 Rounds
Rest.  Then, as a class
20 Second Hollow Hold
20 Second Flutter kick
20 Second Rest
x 5

DRIVE30 – CFHE 11:30am 

10 Minute EMOM
EVEN: Max Doubles or Singles
ODD: 8 DB Hang Clean and Jerks (8 per arm)
Core
For 5 Minutes
:20 Hollow Hold
:20 Flutter Kick
:20 Rest
Throwing it back to Siobhan on the bike at the Battle of Baltimore!
FED HILL will be closed this weekend due to a Level 2 Course.  All classes will be held at Harbor East.  8am Drive, 9am CrossFit, 10am CrossFit and 11am DRIVE. 

Strength WOD

Push Press 6/6/6/6
15 Tricep Extensions with 1 or 2 DBs

WOD

From 0-10
1 Mile Run
Max Clean and Jerk
From 10-18
800 M Run
Max Clean and Jerk
Fitness: 95/65
Performance: 135/95
Open: 185/125

DRIVE – CFH 6:30pm

Every 3 minutes for 12 minutes
30 Wall Balls
30 Air Squats
Rest 3 Minutes
21-15-12-9-6-3
Sit ups
Burpees to a Plate
Plate G2OH
FED HILL will be closed this weekend due to a Level 2 Course.  All classes will be held at Harbor East.  8am Drive, 9am CrossFit, 10am CrossFit and 11am DRIVE. 

Regular Class Schedule today.  Remember the merger party is now moved to Sunday.  Meet at The Sandlot at 10 am, first drink is on us! The event is now free and will not have the paint and canvas portion due to weather.

Skill

10 Minutes to work on Double Unders
Or find your best max unbroken set

WOD

50-40-30-20-10
Alt DB Snatch
After each set complete:
15 Box Jumps
15 Goblet Squat (use same weight you are snatching)
25 Minute CAP

DRIVE

Running Annie 
50-40-30-20-10
Double Unders
Sit ups
400 M Run after each set of sit ups