CFH Blog

06 Aug Be a Neighbor

By: Scott Burkholder

Crossfit Harbor East is a community within one of Baltimore’s vibrant neighborhoods. The Douglass District is a little known area nestled among some of the most historic and famous areas of the city. The borders of the District are from Central Avenue on the west to Broadway on the East, Fleet Street on the south to Bank Street on the North. It is a tiny, but mighty, two block by five block community.

The District has sat quietly for a number of years, but as you look around you can see that this is changing. As the neighborhood evolves, we have an important question to ask: 

What do we want to become? 

In the past, it would seem that the neighborhood has served as a “gate” between the affluent water front and a challenged part of the city (there is a physical gate on the end of my street where public housing begins). The citizens of the District believe that this is NOT what makes urban centers great. What makes a city wonderful is an expansive and inclusive mix of people!

With this in mind, the Douglass District Senate (our community association) has created a vision statement:

The Douglass District Senate believes urban living is at its best with a diverse and dense mixture of people and a robust combination of residential and thriving commercial enterprises to: house, employ, serve and engage the local and visiting populations. The Douglass District Senate is working to create the most vibrant, inclusive, walkable, healthy and economically viable neighborhood in Baltimore City!

Will you help make your gym’s neighborhood one of the finest in the city?

All are welcome!

What: Community Work Out
When: Sunday August 11th @ 11 a.m.
Where: CrossFit Harbor East (510 South Eden)
Why: To help build a great neighborhood
Details: Workout @ 11
Food and beverage @ 12 provided by Douglass District Senate

02 Aug Harbor Take Over 2

Second Annual Duel Gym Partner Event

We are taking over the harbor to celebrate 2 years since Crossfit Harbor East joined Crossfit Federal Hill to create one big Industry Athletics Family! On Sunday September 8th, Industry Athletics will hosting our second annual duel gym partner event.

Starting at Harbor East, teams of two will participant in the first of two partner workouts. At the conclusion of the first workout, your team will be directed to the Harbor pedestrian path for a ~2 mile run to Crossfit Federal Hill (location of partner workout #2). Along your run, you’ll find an IA coach who will instruct you on a mini challenge to complete before you can continue your run to Federal Hill!

Athletes are asked to arrive at Harbor East by 9:15am for a debrief of the event and for opening remarks. Coaches will review the workouts and provide a few minutes for athletes to warm up before the first heat begins. Heats will go off every 10-15 minutes starting at 9:30am. Registration will close Wednesday September 11th, so that we can send the Heats out prior to the event.

Workout #1: Complete a total of 6 rounds, alternating rounds

15 Power Cleans
15 Front Squats
15 Push Jerks

135/95

The second partner workout will not be announced prior to the event start.

At the conclusion of the second workout, all athletes are invited to hang out and join us for a drink at the gym. IA will provide snacks and drinks, so we can continue the celebration at Federal Hill!

Click HERE to register!

FAQ:

Do I need to be an Industry Athletics member to participate? Yes, this event is for Industry Athletics members only. Expections will be made if an Industry Athletics member intends to bring a friend to partner with. Friends should have Crossfit experience for this event.

If I have a bag, am I required to run with it from CFHE to CFH?
No, we will have a car on site to transport participants bags from HE to Fed. This vehicle will drive to Fed after the last athlete leaves HE.

Do I get to pick who my partner is?
Athletes can either pick their partner ahead of time and register together or they can register as an individual and have coaches pair them up.

Does my partner need to be the same gender as me?
No, pairs can be same or mixed gender.

If I parked at Harbor East, will I be provided a ride back after the second workout?
No, athletes are responsible for their own transportation. We highly recommend carpooling, scootering, or ubering.

What if we are unable to run, how do we get to the other side of the Harbor?
In the event you are injured or unable to run, we will allow athletes to bike from Harbor East to Federal Hill. These athletes will follow the same path as the runners so as to hit the additional challenge. Please note that there is a difference between being unable to run and not wanting to run.

What time will the last heat at Harbor East run?
The last heat will run at 10 am.

REGISTER HERE

19 Jul Have we talked about the heat yet?

IA Members, Friends, Loved Ones!
Tomorrow, July 20th, is going to be hot, Hot, HOT. We would love to see those who are able, beat the heat and come to the earlier morning classes tomorrow. Classes will run as usual, but Federal Hill will close at noon. No open gym tomorrow. Please, please stay hydrated!

Proud of you always,
Kelsea

07 Jul Congratulations!

The Industry Athletics family could not be happier to congratulate these couples on their recent engagements! When you see them around the gym, be sure to show them some extra love!!

30 Jun July 4th Holiday Schedule

Thursday July 4th:
Federal Hill: 9am and 10am class
Harbor East: 10am class

Friday July 5th:
Federal Hill: 8:30am, 12pm, 4:30pm, and 5:30pm classes
Harbor East: 12pm, 4:30pm, and 5:30pm classes

Saturday July 6th:
Federal Hill: 8am Drive, 9am Crossfit, 10am Crossfit, 11am Drive
Harbor East will follow it’s normal saturday schedule

26 Jun IA Paddle and Play

Saturday 6/29 and Sunday 6/30 at 2 pm get out on the water and stand up paddle board with a few IA friends!

Saturday Sign up LINK
Sunday Sign up LINK a

Coach Heather and Coach Hugh will be there to lead the fun!

$40 for a board and 90 minutes of fun!

19 Jun DASH

General Info:

 DASH is a personalized weekly endurance program based on the Aerobic Capacity design of Chris Hinshaw – CrossFit Games coach and 10x Ironman endurance competitor – for the Crossfit athlete wanting to optimize their aerobic capacity. 

SIGN UP HERE

This is a supplemental training program that starts with moderate running workouts and progresses into race-pace simulated intervals. All the interval workouts have individually prescribed pace ranges that are based on an advanced algorithm using your current performance data.

Jaclyn will be your coach to guide you during your workouts with specific interval times. Our goal is to efficiently develop your speed, stamina, and endurance.Jaclyn has programmed fun, challenging and confidence-building endurance workouts for any athlete.

The summertime DASH session will focus on SPEED training!!!

$40 per month (2 month commitment)

Tuesdays & Thursdays 5:30pm

July 9th through Aug 29th

Meet the Coach:

Jaclyn is a former division one college basketball athlete. She is also marathon runner with a PR in the Boston Marathon of 3 hours and 8 minutes. Her love of sports, fitness and coaching inspired her to become a group fitness instructor and national trainer for Les Mills. After discovering CrossFit, Jaclyn fell in love with this style of training and the endless opportunities CrossFit provides for athletes of all levels to compete on a daily basis while being surrounded by a fun / healthy community! Jaclyn currently works as the Senior Program Director for the Y in Central Maryland and coaches CrossFit in downtown Baltimore. She is a national trainer for Les Mills BODYPUMP and Les Mills BODYATTACK.

Credentials:

•         Les Mills National Trainer
•         CrossFit Level 2 Trainer
•         CrossFit Kids Trainer
•         Aerobic Capacity Ambassador
•         USAW
•         USAPL
•         ACE
•         AFAA

FAQs:

What does it cost? –   For $40 a month athletes gain access to two classes a week with coach Jaclyn and personalized programming.

Can anyone participate? – Yes. This program is designed for CrossFit coaches, trainers, and athletes of all levels. No prior experience with endurance coaching and/or training is required to participate.

Will aerobic capacity programming reduce my overall strength? – None of my elite or recreational athletes have experienced any reduction in their max lifts. In fact, every athlete has continued to set new personal records.

What type of workouts are included? –

Aerobic Threshold: Steady workouts at a moderate intensity to develop fuel efficiency (burn fat), muscular skeleton system, and aerobic endurance.

• Lactate Threshold: Higher volume workouts with longer distance intervals at higher “threshold” intensities with less rest between reps and/or sets.
• VO2 Max: Lower volume workouts, shorter distance intervals at higher intensities, and more rest between reps and/or sets.
• Speed Endurance: Very low volume workouts with interval distances less than 60sec. Extremely high intensities. Used to recruit fast twitch fibers and force them to develop endurance. Full recovery between reps and/or sets.
• Strength Endurance: Low volume workouts with high intensity intervals that include various explosive movements to recruit and develop your fast twitch muscle fibers.

Will my workouts be personalized? – Yes! All workouts in our system will be personalized based on your latest performance data. Jaclyn will utilize tools that help create the most accurate workouts based on your athletic level and goals.

How do I register? –CLICK HERE TO COME RUN WITH US! 

03 Jun May Committed Club

Hey team! Each month we will be recognizing any Industry Athletics member that attends (and signs into!) 20 or more classes in a given month. Make sure you are signing into classes and working towards those goals! Eligible classes include: Crossfit, Open gym, Capacity classes, DRIVE, Diapers & Dumbbells, Barbell club & DASH! ALL athletes should be signing into class.

Congratulations to our May Committed Club Members! Each of these individuals showed a solid commitment to CrossFit and, more importantly, to their own personal goals. Keep up the good work!

Special shout out to Crystal Simpkin who for the past two months has made it to 30+ classes! Way to go Crystal!

23 May Victory or Bear? That is the Question

Team,

Summertime is quickly approaching and that means sweaty hands and pull-up bars. This is a deadly combination which can lead to rips and tears which keep you out of the gym for days if not weeks. While there is no better solution to the summertime rip woes that proper hand care (see Nicole’s blog post on hand care coming shortly), but the right grip can protect your hands and give you just a slight edge when your forearms start to fail.

There are 1000’s of grips out on the market and this comparison is by no means exhaustive. However, of the multiple grips that I have tried over the past 9 years, I have to say that my two favorite grips have been the Victory Stealth grips and the Bear Komplex Carbon Fiber.

Between the two grips, I personally prefer the Bear Komplex for a few reasons: The material feels “stickier” on the bar which saves your grip for large sets of gymnastics movements. The wrist strap, which ends up taking the brunt of the pressure from the grip, is much more comfortable and does not dig into your skin at all. The finger holes are a little more forgiving making it easier to take on and off quickly between barbell and gymnastics movements.

However, I have noticed that the Bear Complex grips seem to wear much faster than the Victory Grips and will likely break down much faster leading to additional purchases. I have had the Victory grips over three times as long and I have yet to start to see wear and tear.

I elected to go with the 4 – finger Victory Grips and the 3 – Finger Bear Komplex because they provide more hand coverage which can save you from those rips. However, be aware that grips are not designed to keep you from ripping on a pull-up bar and proper hand care is necessary to keep your hands safe.

If you have any questions on how grips can help you or what style/material you should look for please reach out to me or any of the other coaches for suggestions!

Happy Swinging

13 May Join the #800gChallenge

Nutrition is the foundation of all we do!  It helps us to perform better and aids in recovery.  Here at Industry Athletics we want to provide you the opportunity to learn how to better fuel yourself, so in June we will be holding a Nutrition Challenge…BUT with a TWIST!!!  Over the course of 4 weeks we are going to aim to build healthy nutrition by focusing on ADDING nutrient dense foods to our everyday diet instead of eliminating food groups.

SO WHAT IS IT?

The #800gChallenge was designed by OptimizeMe Nutrition and it is simple!!!  Eat what you want BUT each day you will consume 800 grams (g) or fruits and/or vegetables, by weight.

No foods are eliminated.  Only fruits and veggies count toward the 800g. Eat the fruits and veggies of your choice.

Raw, cooked, canned, frozen; doesn’t matter!  If you can weigh it as a standalone and unprocessed fruit or vegetable, you can count it. Yep, that’s it! Here’s a one-sheet with all the rules.

So why 800g? It’s associated with increased health and is a simplified way to hit those recommended servings of fruits and vegetables. Read more here.

HOW IT WORKS

• Eat 800g of fruit and/or vegetables, by weight, a day
• Attend a minimum of 3 classes a week during the challenge period
• Complete the weekly fitness challenges
• Log your progress in a shared document

DATES

• June 3^rd to June 30^th

SIGN-UP

• WhiteBoard at FedHill and HarborEast

MEETING

• FaceBook Live Event on Sunday June 2^nd  (more information to come)

COST

• Challenge: $25
• Challenge plus 2 InBody Scans: $40

SCORING

• We will be using a google doc to log scores and leaderboard throughout the challenge  More info on scoring can be found here.

PRIZES

• One overall winner will receive 3 months 1:1 Nutrition Consulting ($300 Value)
  • Based on compliance, consistency and total points
• One weekly winner will win a $10 gift card to various shops
  • Based on most spirited and consistency from each week