23 Sep Diapers and Dumbbells

 Hi!  I’m Brittany!!!   I am a corporate employee gone rogue pursing my passion of fitness and nutrition. I have been CrossFitting for 8 years, coaching for 3 years, nutrition coach for the last 2 years and a mother since June to a sweet baby girl, Mia Elizabeth.  I have a wonderful boyfriend who is an incredible father and my number one supporter.  Our family is rounded out with our small but mighty Yorkshire Terrier, Egan.

Everyday I am learning and adjusting to my new mom & postpartum life.  I am learning to be kind and patient with my body, as it adjusts to everything is has gone through.  Fitness has always been a big part of my life, before, during and after my pregnancy. But, Postpartum life is not always easy.  It has so many perks and yet comes with just as many frustrations & concerns. It is my desire to share my learnings with each of you, and my goal to help cease the frustration we, as women affront.  

This fitness program designed specifically for the postpartum female, both novice and experienced in fitness.  It is a functional fitness course designed to bring awareness to the pelvic floor, and to engage and re-stablize ones core while incorporating breath work.  

Classes will take place in a safe and supportive environment where athletes are welcome to bring their little one (ages newborn – 2years). During class, moms will be executing a full body workout where they will get their heart rate up, while simultaneously toning their muscles. Additionally,  we will spend some time discussing nutrition and how to make small lifestyle changes that focus on improving general family’s nutrition and maintaining a healthy weight. 

With Diapers and Dumbbells together we will reconnect with our body and advance our fitness. I cannot wait to work with you!

21 Sep Member Spotlight- Luis Barreno

This past weekend, while many of us were taking on the Harbor Take Over, IA member Luis Barreno was taking on his own beast of an endurance workout in Killington, VT.

The Vermont Spartan Beast, a 12 + mile course consisting of 30+ obstacles designed to test everything you’re made of : strength, endurance, and resolve.

“My favorite is the twister (kind of new obstacle): it’s like a rotating monkey bar so you need both strength and balance. I also like the bucket carry and the sand carry.

My least favorite is the spear because I haven’t been able to master it ! it’s always 50/50 to me… and if/when you fail… 30 burpees !!!”

With each obstacle being a surprise and the terrain unpredictable, these races are meant to push you deep into your discomfort zone, and push you past your own self-imposed obstacles.

“It brings a feeling of accomplishment , the people you meet during the race, the way your body feels after 5-7 hours of running in a beautiful scenery, the benefit it does for your body ! Theses are all  things you don’t find easily”

Luis has been doing OCR (Obstacle Course Racing) for 10 years now. His first race was in Montreal (Mount Tremblant specifically). He had heard about OCR races randomly, and it peaked his interest. So he set out, recruited a few friends, and signed up.

“It took that first one to get me hooked.”

Since then he has completed races in  Quebec, Ottawa, D.C., New Jersey, Pennsylvania, Vermont, Lake Tahoe, Atlanta, Asheville, and Hawaii! Luis cautions those looking to get into Spartan Races, not because they are hard… but because they are addicting.

” In total I think somewhere around 30 since I started.. but I lost count. “

Going into these races its highly advised that athletes train. In fact, throughout the Spartan website, there are multiple locations where athletes are encouraged to download a free Obstacle course training guide.

Luis has been doing Crossfit on & off since 2012. When asked if Crossfit has helped his training, Luis replied:

“Tremendously ! Most of the obstacles in these races require upper body strength and doing crossfit has increase my abilities a lot ! My favorite movements are gymnastics movements (can’t wait for that gymnastic seminar btw!) : pull ups, muscle ups, handstand pushups ! … I remember my first day doing crossfit I could barely do a pull up… and even without being very consistent, I can say that thanks to Crossfit I improved quite a lot !”

So once you’ve tackled the Beast, whats next?

“My general goal on these races have been to have fun, travel, keep active and share my passion with others. One specific goal I have is to complete an ultra beast eventually (basically a full marathon with more than 60 obstacles in a ski mountain!) “

20 Sep DASH

Designed for the fitness to competitive athlete, this 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. 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.

Coach Jaclyn will 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.

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! COME RUN WITH US!

19 Sep Lets talk Trends… Keto, Intermittent Fasting, whats sustainable?

Every year, a few hot food and nutrition trends take the country by storm. If we look at this past year, we’ve seen everything from poke bowls to the infamous Unicorn Frappuccino, as well as everything from Keto to intermittent fasting. Some of these trends are made famous by instagram, and others by the results they promise.

Certainly, some food trends are healthier and easier on the pocketbook than others.  Its safe to say that not all food trends are created equal, and it’s also fair to say that some are more sustainable than others.

Looking at the two examples from earlier, it’s pretty easy to identify that a poke bowl is healthier than a Frappuccino… but how do we figure out which diets are healthier for us as an individual? How do we determine what’s trendy and what’s sustainable?

Interested in learning the answers, come join Coach Brittany Hallahan on Saturday, September 29th at Crossfit Federal Hill for our first Nutrition fireside chat. Starting at noon, Coach Brittany plans to give you the answers and knowledge you need to make the best decision for you as an athlete. Will it be Keto, Intermittent Fasting, Paleo…. only time will tell! Sign ups can be found on the orange board at CFH and the white board at CFHE!

17 Sep Coming Soon to a Gym near you!

This October, get ready for more than just the traditional Halloween throw down! Starting the first week in October, we will be introducing not 1, not 2, BUT 3 new classes to Industry Athletics!

Dash

Starting October 2nd, Coach Jaclyn will be hosting a two month long running focused class at Crossfit Federal Hill at 5:30pm on Tuesday & Thursday . This class will be $40 per month and be comprised of personalized weekly endurance programming, based on the Aerobic Capacity model created by Chris Hinshaw (CrossFit Games coach and 10x Ironman endurance competitor). This class is perfect for the Crossfit athlete wanting to optimize their aerobic capacity, and is meant for athletes of all levels. Keep your eyes posted for more information about this class in the upcoming weeks, or sign up now using this link!

Diapers & Dumbbells

Lead by Coach Brittany H, Diapers and Dumbbells is a fitness program designed specifically for the postpartum female, both novice and experienced in fitness.  It is a functional fitness course designed to bring awareness to the pelvic floor, engage and re-stabilize your core while incorporating breath work. Each class will include a full body workout designed to get the heart rate up and to assist in toning one’s muscles.  Classes will take place in a safe and supportive environment where moms can also bring their little ones (ages newborn – 2 years) and meet every Monday & Wednesday from 11am-noon.

This class is included in all Industry Athletic memberships, that being said we will be also offering the first 2 weeks of this program (October 1-14) to the public for free.  So if you know of any mom’s looking for a new fitness outlet to try, be sure to share this with them!

Gymnastics

Starting October 3rd, Coach Nicole & Coach David will be working together to offer a pilot gymnastics class wednesday nights at Crossfit Harbor East. This class is free and will be held on a trial basis for two months. Those 8 weeks we will focus our attention on developing perfect movement patterns and positioning for Toes to Bar! More information will be posted shortly, but if you have any questions please feel free to reach out to either David or Nicole directly.

13 Sep **MEMBER SPOTLIGHT**

MEET THE ELIZALDE’S

If you are a member here at Industry Athletics, chances are you have taken a class with Kaitlyn and Fernando. I say that because they are both perineal members of our committed club and spend almost more time in the gym than I do (and it’s my full time job!). They perfectly represent our communities core values of being driven, being humble and having fun! We reached out to Kaitlyn and Fernando to give us a glimpse into what makes IA so special for them.

Kaitlyn and Fernando are a gym love story from the very beginning. Coming from sporting backgrounds as kids, they always felt the drive to workout. Fernando moved to this country from Mexico and began working at Gold’s Gym in the Inner Harbor. It just so happened that there was a Gold’s gym member named Kaitlyn and they immediately caught each other’s eye.  “Eventually, we started working out with each other until Golds closed.  We then went to all gyms similar in style, but never really loved any. We have done a few races together, 5k’s and half marathons etc.  We always thought and felt as if we were in pretty decent shape until finally joining CrossFit which has completely enhanced our workouts, endurance and attitudes and thus would never go back to a “normal gym” membership again!”

Here we are almost three years later and they both have grown so much both inside and outside the gym. Fernando “Feels good physically and mentally getting up and accomplishing those work outs each day, sometimes even twice a day. Getting on the committed club list each month is something I strive for, and so far I am making it each time. More specifically I am proud of how it has helped me reach weight and body goals and how it has increased my endurance and speed — growing up I never was the quickest one on the soccer field.” and Kaitlyn has “grown tremendously since day one in many ways besides just my physical strength, it has also bled into my inner strength and confidence as well. NUMEROUS times I say to myself… eek I don’t know that weight may be to heavy… but nope I complete it each time and feel so much better in the end. Most recently I am proud of my pull-up accomplishment.  This time last year there was no way I could do a pull up.  My goal was to get one by the end of 2017 and I did right before Christmas.  I slowly was able to increase my reps, string them together and was able to conquer all 100 this past Murph!”

The gym has given them a place to watch each other grow individually as well as grow together as a couple. “We enjoy watching each other progress, grow in strength and courage, crush goals and become more confident each day. It is remarkable to observe in those that mean the most to you, so mostly we are grateful that we are in this together and have each other’s support.”

They have taken the time to focus on their bodies and providing themselves with the right fuel to keep seeing that progress and gainz. “We have been focusing on nutrition much more so over the past few months. We always felt like we ate pretty healthy, but we recently have been doing paleo, although we still enjoy wine probably more than paleo would approve of oops.  In doing so though it made us realize and now pay so much more attention to what ingredients are in items. We are trying to continue as much as we can and continue to be more conscientious as to what goes into our bodies we work so hard for!”

Lastly, they want those of you who may be out there thinking about starting your CrossFit journey to “Just come already! It is not as scary as you think it is and it turns out the quote above the entrance “The best hour of your day starts now” is so true each time. You are sooo much stronger than you think you are.  Fernando always says.. “A darle que es mole de olla” .. meaning start working on something even if it is daunting or difficult, just do it with energy and enthusiasm.”

We could not be more happy to have this family in our community. They make each of us better every day. Next time you see them around give them high five!

10 Sep Harbor Take Over

Come join us as we celebrate 1 year since Crossfit Harbor East joined the Industry athletic family! On Sunday September 16th, Industry Athletics will be taking over the harbor with a duel gym partner event! Starting at Federal Hill teams of two will participant in the first of partner wods consisting of two benchmark workouts. At the conclusion of the wod, they will be directed to the Harbor pedestrian path for roughly a 2 mile run to Crossfit Harbor East (location of partner wod #2).

Athletes are asked to arrive by 9:15am for a debrief of the event and for openning remarks. Coaches will review the worksouts 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 the Wednesday before, so that we can get Heats out prior to the event.

The first workout will be Isabel & Grace.

When the clock starts partner 1 will complete Isabel (30 Power Snatches), while partner 2 rests/cheers/counts reps. Once partner one finishes, partner two will begin and complete Grace (30 Clean & Jerks). When partner two completes all 30 reps, both partners will head out on their run over to Crossfit Harbor East. Athletes are required to stay together as a team on the run and are required to follow the podestiran path, there athletes may come across additional challenges to complete as a team 😉

The second partner wod will not be annouced prior, however we will tell you that a jump rope is needed. We will have 40 ropes on site at CFHE of various sizes, but athletes are encouraged to bring their own and run with it from Fed.

At the conclusion of the second wod, athletes are invited to stay, socialize, and join us for a drink at the gym before continuing the celebrate at one of the local bars in Harbor East!

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 CFH to CFHE?
No, We will have a car on site to transport participants bags from CFH to CFHE. This vechicle will drive to Harbor East after the last athlete leaves the gym. Please make sure you do not put your jump rope in your bag, as it will not get there in time for the next workout.

Do I get to pick who my partner is?
Athletes can either pick their partner ahead of time, come up with a team name & register together. Or they can register as an individual and have coaches pair them up.

If I parked at Federal Hill, will I be provided a ride back after the second workout?
No, athletes are responsible for their own transportation. We highly recommend carpooling, birding, 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 Federal Hill to Harbor East. These athletes will follow the same path as the runners so as to hit any additional challenges. Please note that theres a difference between being unable to run and not wanting to run.

What time will the last heat at Federal Hill run?
The last heat will run at 10 am.

05 Sep Free Foundations

The week of September 10th through 14th, Crossfit Federal Hill will be hosting a free week long foundations program, meeting Monday, Wednesday & Thursday at 7:30pm. Each session will be 1 hour in duration and include a group workout. This program is designed to help introduce athletes to the foundational movements found in Crossfit. The class will be lead by Coach Davidson and Owner Geo Rockwell. The two of them have come up with a curriculum that will set athletes up for success as they begin their Crossfit journey, while also having fun.

This program will be limited to 10 athletes, so as to ensure that all athletes get the right amount of attention, cues, and critiques while learning each movement. Athletes will learn squats, presses, olympic lifting, and gymnastics all under the supervision of our trained fitness professionals. This program is also limited to athletes who are able to attend all 3 sessions: Monday, Wednesday & Thursday. Please do not sign up for the program if you can only attend 1 or 2 sessions, as this takes a spot away from another athlete.

Ten days later, from September 24th to September 28th, we will be hosting the same program at Crossfit Harbor East. The time, duration and model of the classes will be identical to those hosted earlier in the month at Federal Hill. The only difference in the program will be the locations and the lead instructors. The Harbor East Free Foundations will be lead by Coach Nicole and Owner Geo Rockwell.

We have never offered a free foundations program before, so don’t miss out on partaking in one of these 2 incredible opportunities! To sign up, please use the links below! 

Federal Hill Free Foundations

Harbor East Free Foundations

& If you have any questions, please email Harboreast@industryathletics.com or Federalhill@industryathleteics.com  

05 Sep August Committed Club!

Congratulations to our August Committed Club Members.  These people attended (and signed into!) 20 or more classes during the month of August.  They showed a solid commitment to CrossFit and, more importantly, to their own personal goals. Keep up the good work!

Fernando Elizalde 28

Jaclyn Sienkiewicz 27

Julia Gilloran 26

Mallory Beck 25

Amber Haske 23

Hilde Li 22

Joseph Dizon 22

Yuriy Mamed-Zade 21

Adam Wasmus 20

Shane Brown 20

Sara Walcott 20

Next time you see them around the gym, give them a high five (or a hug, hugs are great too)!

We do our best to make sure we give credit to everyone who has reached the 20 classes each month.  If you think you should have made the club and don’t see your name, PLEASE reach out and we will right our wrongs!

04 Sep Bring A Friend Day

This Thursday, September 6th, is bring a friend Day at both Industry Athletic locations. Members are encouraged and invited to bring a friend to class free of charge. There is no limit on the number of friends a member can bring, the more the merrier! This offer covers all class types on Thursday (Drive and Crossfit), as well as all class times (morning, midday, and evening).  All we ask is that you show up a few minutes before the start of class to make sure any and all waivers get signed. So grab that friend that’s always wanted to give Crossfit a try, and have them join you this Thursday for a wod!