Skill WOD
12 Single Leg RDL (right leg)
directly into :30 second single arm farmers carry 
12 Single Leg RDL (left leg)
directly into :30 second single arm farmers carry
3 rounds 

WOD
3 minutes on 1 minutes off
5 Rounds

20 Air Squats
15 Deadlift
20 Front Rack Lunge
Max Double Under

Fitness: 95/65 (single unders)
 Performance: 115/75
Open: 155/105

**Athletes should have about 1:00 for doubles/singles**

DRIVE
In 6 minutes
40 Ski Cals
30 Burpees
Max Goblet Squats

In 6 minutes
40 C2 Bike Cals or 30 Assault Bike Cals
40 KB Swings
Max Goblet Squats
2 Rnds

Save the Date:
Tomorrow – Dash Volume 2 (for distance) starts
April 5th- Lift Off at Crossfit Harbor East @ 6:30pm
May 11th – Chipper for a Cause at CFHE
May 27th- Memorial Day Murph!

It starts with your feet –  running, jumping, starting, stopping, and balance. When you think about it, almost all movement begins and involves our feet.

Over the last three weekends I have been busy continuing my education: Two weekends of yoga teacher training & one weekend of the Crossfit Olympic Lifting cert. Both very different and yet they both seem to share the idea that what happens at the ground level, has repercussions throughout your entire body.

Ground level, regardless of if an athlete is performing a yoga pose or a lift, tends to be our feet. They are our base, our foundation, and due to the last three weekends, they are something I have become super aware of.

Unlike the bricks that make up your typical Baltimore city row home, our foundations (our feet) are mobile and move in many directions. In fact they are closer in relationship to the wheels of a car, than the foundation of a home… and yet most of us take better care of, and put more energy into our cars than we do our feet and the movements they accomplish.

We drive cautiously down the side streets of Baltimore, careful to avoid potholes and making a wrong turn down a one way street.  But when it comes to our lifts, we don’t always put the same level of consideration into the path we take. There are moments, where we unconsciously create our own bumps in the road, jumping excessively forwards, backwards or out. These bumps often result in the barbell being unstable, or in an athlete failing the lift completely.


“90% of failed lifts is often due to an error in footwork.”

– Crossfit Weightlifting Seminar

When we have a flat tire, we are quick to get it patched or replaced… and yet we aren’t always quick to replace our shoes. Take a look at the soles of your shoes –  are they worn down? Is there an excessive wear on one side? The best way to check whether the “tires” of your body are true and balanced is to check the treads. Are you favoring one side of the body? The tread on our shoes can also help to indicate when it’s time to replace them and get new ones, as well as tell us a little bit about some of the muscle imbalances or discrepancies we may have within our body.

It’s also important to note that different conditions may call for different tires. In the winter, some drivers may opt to get snow tires to help them brave the potential weather; while others stick with what they have. The same can be said about crossfit  – When athlete’s first join, they might start out using regular running sneakers. That’s fine. However, like some weather conditions… there might be a better alternative to suit the activities you are doing and the sport you are practicing. This is especially true if you are experiencing pain or discomfort during a workout! (Crossfit shoe review coming soon!)

Lastly, we care about the alignment of our car, and make a point to schedule an occasional adjustment for the suspension. Proper alignment ensures that the angles of the tires are just right in order to make contact with the road. If your foot isn’t in alignment during a standing pose in yoga, you may be unable to balance. If your toes aren’t aligned with our knees on squats, it could result in knee problems down the road.

It’s time we start treating our feet more like we do our cars. Schedule yourself a paint job…. I mean pedicure…. and dedicate some time to working on your footwork, placement, and alignment. I promise you it will pay off!

-Coach Nicole

Crossfit Partner WOD
100 Front Squat
100 Toes to Bar  
100 Wall Ball
100 Cal Row 
50 Front Squats
50 Toes to bar
50 Wall Balls
100 Cal Row 

Fitness: 95/65
Performance: 115/75
Open: 135/95

33 min cap

DRIVE
10 min EMOM
Even: 15 Sit ups
Odd: 10 Burpees

1 min Rest

10 min EMOM 
Even: 25 Air Squats
Odd: Max DB Power Cleans

1 min Rest

10 min EMOM 
Even: 20 Alt DB Push Press
(hold 2 dbs in front rack then alternate pressing them) 
Odd: Max Single Unders

Total time: 32 minutes
Score: Total DB power cleans & Single Unders


Last September Industry Athletics started up Diapers & Dumbbells, a fitness program designed specifically for the postpartum female. The course, like most of our crossfit classes, is centered around functional fitness but also makes a point to incorporate pelvic floor awareness, core stabilization, and breath work. Since September, we have had a number of dedicated and strong moms partake in the program in some capacity. We are proud to introduce you to the Moms of IA and share with you what they have to say about Diapers & Dumbbells!

Emily Orlins, Elementary School Teacher

Throughout her pregnancy, Emily stayed active in Crossfit with some modifications. She started attending Diapers and Dumbbells about 6 weeks postpartum, after having her beautiful baby girl Marley.

“I took six weeks off of serious exercise after birth.  I was nervous but determined to get back into CrossFit. Diapers and dumbbells has been the perfect transition for me. Brittany has taught me how to be aware of my breath and how to protect and strengthen my pelvic floor. The workouts are healing and invigorating!  I’m so thankful for the classes! It is a warm community and a great workout. Marley always got a solid nap during the workout. When I attend the regular CrossFit classes, I keep in mind what I’ve learned at diapers and dumbbells. I am thankful to Brittany and CFH for this awesome opportunity for moms!”

-Emily

Nicole Aiken-Shaban, Lawyer

Prior to pregnancy Nicole lead a very active life.  She had been Crossfitting for 3 years, played rugby in college,  and prior to that was a 3 sport ( track, soccer, and tennis) athlete in high school.  She continued with her workout routines (with modifications) up until her delivery. Baby Zayne was quite cozy with Nicole and arrived about 10 days post due date. She joined Diapers and Dumbbells about 2 months postpartum.

“I have seen an increase in my pelvic floor and core strength since starting the class and doing some of the “take home” exercises.  It is also a great opportunity to connect with and learn from other mothers about parenting and life “after kids” as we all work out together. We worked to modify various movements while my core recovered and the separation in my abs decreased. “

-Nicole

Anna Leming, Former lawyer

Joined Diaper and Dumbells at 9/10 months postpartum. Prior to her beautilful baby girl Charolette, Anna was active in fitness.  She typically did her own thing at the gym. Her workout routine consisted consisted of running, spinning, and light lifting. She planned her workout day to day, and didn’t have any real guidance or coaching.

Diapers and Dumbbells has given Anna the ability to get out of the house for an awesome workout, while knowing Charlotte will be in great hands with our on-site baby sitter.


“ It has helped me get back into a routine with fitness and back to focusing on taking better care of myself, so I can take better care of my family.”  

-Anna

Jess Deleon, Photographer

Active through both pregnancies (Mother to 2 amazing boys! Jackson, 5 & Lincoln, 1), Jess participated in Crossfit (with modifications) up until her delivery.  However, post pregnancy due to her schedule, she took a good amount of time off after having Lincoln. Eager to get back into the gym, and back on track with her fitness, Jess jumped at the opportunity and joined Diapers & Dumbbells when she was 11 month postpartum.

“I love to be able to work out with other women in a non judgmental but encouraging environment WHILE knowing the babies are right there if they need us but well cared for is a game changer.  It fills my bucket for the day! Also, I’ve struggled postpartum finding healthy but challenging workouts. Due to life right now, I can’t workout as much as I wish I could. Being able to work HARD when I get the chance and challenging by body at the level I need is what I’ve found unique to this program.  The workouts are all scalable to your current level and the movements are not harmful to postpartum/healing bodies. Incorporating movements to strengthen core and pelvic floor is so unique! I love it. Thank you for offering this program!”

-Jess

Strength WOD
Take 10 minutes to work on Split Jerk Technique
with 50% of your 1 RM then Build to 75 % for 1/1/1/1

WOD
18 Push Press
200 M Run
 2 Rounds

18 Push Jerk 
200 M Run
 2 Rounds 

Fitness: 95/65
Open: 115/75
Performance: 135/95

Save the Date:
April 2nd – Dash Volume 2 (for distance) starts
April 5th- Lift Off at Crossfit Harbor East (more details to come!)
May 11th – Chipper for a Cause at CFHE
May 27th- Memorial Day Murph!

**NEW CYCLE STARTS TODAY**
Clean and Jerk will be our next 8-10 week cycle

Strength WOD
20 minutes to find a heavy Clean and Jerk 

WOD
15 Power Cleans 
30 Single Arm DB Push Press (15 each arm)
3 Rnds

Fitness: 95/65
Performance: 135/95
Open: 155/105 

Save the Date:
April 2nd – Dash Volume 2 (for distance) starts
April 5th- Lift Off at Crossfit Harbor East (more details to come!)
May 11th – Chipper for a Cause at CFHE
May 27th- Memorial Day Murph!

Skill WOD
EMOM 10 minutes
:20 Toes to Bar
:20 Active Dead Hang
 :20 Rest 

WOD
Manny
Annie
50-40-30-20-10
Double Unders & Sit ups

Fitness: 10-10-8-6-6 Chest to Bar Pull ups
Performance: 5-4-3-2-1 Bar Muscle ups
Open: 5-5-4-3-3 Bar Muscle ups 

>>>Example: 50 double unders, 50 sit ups, 10 C2B <<<

AK & Jill looking strong on C2B!

Save the Date:
April 2nd – Dash Volume 2 (for distance) starts
April 5th- Lift Off at Crossfit Harbor East (more details to come!)
May 11th – Chipper for a Cause at CFHE
May 27th- Memorial Day Murph!

In the next few weeks we will be launching our FRESH START CHALLENGE at Industry Athletics.  This is not an add on for current members, but we are asking for your help with it.   Fresh Start is a 5 week challenge that we will be running at both our Harbor East Location and Federal Hill Location.  The goal is to get a group of people who are looking to change and help them make that happen. This challenge is meant to target those who usually would never step foot in a CrossFit gym. 

Over the next week we will spreading the word and working on requirement for the challenge and there are two things you can help with…

1.Tell your friends! All the info to get started is in this link- Fresh Start Challenge LINK Everyone interested in the challenge will book a 15 minute interview to come see the gym and learn more about the program to see if it is a good fit for them.

2. If you have a friend who is interested, they can fill out an application here! We are only accepting a handful of people so have them schedule an interview soon!

Federal Hill Application

Harbor East Application

3. If nothing else, please be friendly and welcoming to any new faces you see.  I will post on the blog when the class officially starts.  These classes will be separate from the regular class (like a our foundations program).  But remember how intimidating it was when you started?
A smile & hello both go a long way. 🙂

Training Cycle Dates: W 3/27/19 – W 5/9/19
Test Week: W 5/9/19
Transition Week: Will be the first week of the following cycle, starting Th 5/10/19

Goals:

We are coming off the Crossfit Open: 5 weeks of workouts that test our fitness, skills and strength. It was another great year! Full of highlights (if you missed any of the highlights, check out the update shows on our youtube channel!) and inspiring moments.

With the Open behind us, it’s time to focus on a gym favorite: the clean and jerk! How much weight can you lift up to your shoulders and then throw of your head. At the beginning of the cycle, athletes will find and establish a heavy 1 RM, which we will then work to improve over the course of 8 weeks.  This will be accomplished through the use of Clean work and Split jerk work. We encourage all athletes who have been with us longer than 6 months to use this time to focus specifically on their squat clean. While, all newer athletes should focus on finding a heavy power clean.  Below is the breakdown of what you can expect to see over the next 8 weeks:

Monday
Will be a flex day. We will either go long or use it as a day to plug in some extra strength work that may not be directly related to the clean and jerk. Our focus will be to start the week off right and differentiate from what we did on Saturday .

Tuesday
This will be our skill/gymnastics day. We will give the barbell a break and focus on some gymnastics skills work. We wanted to plug this in after the open because everyone is always exposed when it comes to bodyweight movements. We will focus on strict work and building strength in positions.

Wednesday
Clean and Jerk day! We will do some form of clean and jerk or work that directly relates to getting better at this lift.

Thursday
Coming of a big barbell day this will be a longer flush type of workout that will not involve a barbell very often. It is almost running season! So get ready.

Friday
Clean and Jerk day 2! It is such a big compounding lift that we will need two days to focus on this lift.

Saturday
Metcon Fun! A mix of lifts and gymnastics to get the heart rate going and keep the fun rolling

SUNDAY
Rest or come in for open gym to make up any work you missed!