20 Mar Industry Athletics Update Show 19.4

Geo and David get together to highlight all the amazingness that went down in 19.4. It has been an amazing CrossFit Open at Industry Athletics so far! The CrossFit Harbor East and CrossFit Federal Hill community have come together to showcase all their hard work.

If you are looking for tips and strategy advice for 19.4 check out the video below. We highlight how to attack the workout and how to break up your sets to set you up for success!

19 Mar DASH Vol: 2 (for distance)

DASH (for distance) will increase your aerobic capacity, pacing, and endurance in your CrossFit workouts through running drills. This session of DASH is also designed to compliment spring/summer race prep for running, triathlons, and obstacle course races. DASH starts April 2nd will meet every Tuesday and Thursday at 5:30pm through April and May. $40 per month

SIGN UP LINK

For more information on DASH please e-mail federalhill@industryathletics.com. See you at the finish line!

18 Mar Nutrition Spotlight: Mike Vigorita

Meet Mike Vigorita, more commonly referred to as ‘Vigs’.  Mike is a long standing member of Industry Athletics who has an been CrossFitting since 2012. Whether you WOD in the morning or in the evening, you most likely know you he is.  2-3 times a week Mike will complete a morning conditioning workout then circle back in the evening 5-6 times a week for strength and metcons. He has been following Industry Athletics Demanding Training Program for a few years now and when the program took it up a level and began following the MISFITS programming Mike knew he had to make some changes to his nutrition if he was going to last!!!

Like many when Mike first started CrossFit he ‘went paleo’.  Focused his nutrition on consuming meats, fruits, vegetables, nuts and seeds.  He kept his intake clean, but didn’t worry about ‘how much’ he ate.

It worked in the beginning, I lost probably 5-10 pounds. But, being a college kid, I continued to drink beer (totally paleo) and that would lead to pizza (hey if a caveman found that in a cave he would totally eat it). Eventually, I abandoned that all together. Towards the end of college,  I realized if you want to get big and strong, carbs are your friend.

From there Mike shifted in to Macro Counting.  He tracked during the week but then the weekends came and you guessed it, pizza and beer!  Fast forward a few years, Mike found himself pushing himself more in the gym but lacked the physical transformation he hoped for. After listening to a podcast on Intermittent fasting, he began doing some research.

I decided to give it a try and found it very successful, as I only had to skip breakfast. I then simply worked to hit my macros between 12 noon and 8pm.  I was eating at a deficit but it still made it feel like a lot of food. I lost weight and body fat, and felt really good about how I looked, but I would get beat up by a moderately heavy barbell and realized my performance was suffering.  As a result I increased the amount of food I would eat in my fasting window. This helped me move weight, but some days I would still feel lethargic and tired in the gym.  That’s when I decided to reach out to Coach Brittany and dial everything in to hit peak performance at Wodapolooza.

-Vigs

Coach Brittany and Mike have been working together for approximately 4 months.  During this time not only has Mike, decreased his body fat percentage but he also has increased his energy at the gym and hit a few PRs along the way!!!

I really wanted to improve my performance. I felt sluggish and did not have the “push” I wanted in certain workouts.  With the demand programming increasing its volume, I had to make changes to make it sustainable and increase my focus on nutrition and recovery.

-Vigs

Mike trusted Coach Brittany and followed her lead.  He began eating breakfast and over the course of 4-5 weeks began consuming an addition 600calories a day.  Each individual has different goals and for Mike, to reach his full potential this is what needed to be done.  Through the addition of calories (aka macros) he increased his performance, added some lean muscle mass and lost fat in the process.

My biggest takeaway is a personal one.  I need to be aware of what I am eating both during the week and on the weekend.  By not tracking or paying attention on the weekends, I would eat WAY more food than my body needed. Keeping track of my meals (even loosely) on the weekend made me much more aware of the amount of food my body needed vs what I was eating, and kept me at a level that allowed me to see significant, positive changes week over week, as opposed to having a weekend “resetting” my hard work during the week and doing that over and over again. It has taught me that even when I do not track, I can, and likely should, eat less than I want to.  Additionally, I’ve learned that it is entirely possible to continue to increase the amount of food consumed in the correction proportions and still lose weight and body fat. The body needs fuel. #FeedTheBeast 

-Vigs

Mike is ‘winning’ on so many levels.  He and his team ‘We Still Kinda Party’, comprised of Coach Davidson, Coach Ryan and himself qualified for the WZA intermediate team division and made their way down to Miami to show everyone how we do it up here in Maryland at Industry Athletics.

As a Coach, hearing Mikes excitement when he would hit a PR or crush a workout and feel fully recovered day and day was so rewarding.  Mike had a goal and he put in a lot of blood, sweat and tears. We have worked to find a plan that works for him and that is sustainable.  We had a plan for the holidays and looked at what his days would look like when he traveled. We did our best not to get hung up on the past and to continue to move forward!!!  I am so proud of all the work Mike has put in!!

-Coach Brittany

14 Mar The Industry Athletics Update Show

28 Feb Sweaty Hugs For Marissa!

Hey Team, as many of you have heard, Coach and Friend Marissa Martinez is moving to Boston for a new job opportunity at the beginning of March. I know, I know, BOOOOOOOO but this is a really great chance for her to advance her career and for that we are so happy for her!

However, it would not be right if we didn’t send her off with a hell of a workout and as many sweaty hugs as possible. So this Saturday (3/2) we will be having a going away workout at CFH at 12:00pm for any and all who are interested.

Come by and give her some love and have one final butt kicking before she heads off to Boston!

P.S. If you brought Rose Champagne she wouldn’t be sad :)…….also, feel free to raise your glamour level to the max!

20 Feb The Industry Athletics Show Episode 6: The Crossfit Open

New to Crossfit and want to learn more about the Crossfit Open?
Curious what Industry Athletics will be doing this year for it?
Not sure if you should register or why you should sign up?
Looking for insight on how to attack the workout and if you should retest?

If you answered yes to any of these questions, than I highly recommend you have a listen to Episode 6 of the Industry Athletics Podcast! In this episode Geo, Davidson and Nicole cover all these questions & then some! Have a listen and let us know what you think!

05 Feb Industry Athletics Open

Hey Team,

The CrossFit Open is upon us once again! That time of year that CrossFitters from all over complete the exact same workout and see where you fall in this worldwide test of fitness. Really and truly the Open is a fun way to come together as a community and check your own fitness level compared to yourself from last year (or your future self next year).  This year the Open will run from Feb. 21st thru March 25th. One workout is released per week and you have 5 days to complete the workout and submit your score via the online leaderboard. You can register for the open here!

This year we will be programming the Open workouts on Friday each week and will be hosting “Friday Night Lights” at each gym. Come in at 5:30pm for a brief review of the workout, discussion on strategies and pacing tips and then throwdown w/ the community starting at 6:00pm. This year is all about fun and energy so come in ready to cheer on your friends and have a good time.  If you can’t make it for Friday Night Lights, the workout will be programmed for all classes on Friday so you will get a chance to complete it! 

I can’t wait to throw down with everybody and test our fitness against the world! Let’s show everybody how fit Industry Athletics is!

03 Feb Industry Athletics Night Out

Do want a night off for yourself and your kids?
Of course you do! So sign up for our Industry Athletics Night Out on Saturday February 23rd.  We will put your kids through a rigorous workout and feed them raw meat.

Just kidding! We will play a few games that involve running, throwing, jumping and laughing.  Then we will feed them pizza and put on a movie.

What:  We’ve organized a night of kids physical activities and games. We’ll all share a pizza dinner and then watch a movie.
Where: CrossFit Federal Hill
When: Saturday, February 23rd from 4pm to 8pm
Who: Kids ages 4-12
Cost: IA Members- $20 per child with a 50% discount for additional siblings. Dinner will be provided. Non Members $40 per child with a 50% discount for additional siblings.

RSVP Required. Email Coach David at federalhill@industryathletics.com .
Space is limited so RSVP soon!

01 Feb Nutrition Spotlight: Sara Walcott

Hey team!

We would like to introduce you to some of our members that have not only committed themselves to fitness, but also to improving their life through nutrition!!

Coach Brittany H has been working with a number of our members and with their permission, we would like to share their successes with you. Over the next few months you will see how several of your fellow athletics have committed to taking control of their nutrition and making gains both inside and outside of the gym.  

Reminder that there is no quick fix when it comes to nutrition.  Time, patience and consistency all play a key role in one’s success.  Interested in dialing in your nutrition to help your performance?  Enhance your body composition? Or simply live a healthier life? Reach out and we will set you up with a free nutrition consult! 

First up we have Sara Walcott! 

Meet Sara Walcott, a member of Industry Athletics for nearly 5 years. You can be find her hitting WODs with class in the morning usually, followed by an evening session of either DASH or Capacity coupled with some accessory work here and there!!!  You may read that and say ‘man, I wish I had that much time’, but the thing about Sara is she makes the time. She has both a full and part time job, however health and wellness are very important to her, so with the support of her boyfriend she makes fitness a priority in her life.

Last January , Sara signed up for Coach Brittany’s New Year 2018 Nutrition Challenge.  After doing some reflecting, she knew something had to change. One could argue that in 2017 Sara did a bit of a full life reset –

“I quit an 80+ hour a week job and spent the rest of the year not working.  During this time, I focused on figuring out what I wanted to do and what I wanted my life to be.”

Signing up for the challenge was a result of realizing that despite spending the majority of her 9 non-working months at the gym, she hadn’t made nearly as much progress as she would have liked.  Overall her body composition had not changed almost at all.

“I grew up in a house where cooking wasn’t really a thing. In my teens I could eat whatever I wanted and would just burn it off. Then I hit my 20s and started working more than I was working out.  Eating takeout at my desk was a regular occurrence, and lived in apartments that barely qualified as having a kitchen. I ate whatever was available, sounded good and made me feel ‘full’ in a number of ways, without regard to my nutrition.”

“I on and off tried a few different things (paleo, vegan, calorie restricted, etc.) for a few weeks or months here or there, particularly when I wanted to lose weight, but I never committed or maintained anything. It wasn’t until I stopped working in 2017 that I started really cooking for myself, and it wasn’t until I began working with Brittany in 2018 that I started really focusing on the nutrition behind what I was cooking, ordering, and putting in my body.”

The nutrition challenge was 5 weeks but Sara knew she had to look past the 5 weeks and identify habits that she could maintain.  She was not ‘perfect’ during the challenge, but who really is and more importantly, what does ‘perfect’ really look like?!?!

In 5 weeks Sara gained 5lbs of muscle and lost 16lbs of fat, drastically reducing her overall body fat percentage.  The healthy maintainable habits she applied to her day to day helped her achieve this. Fast forward a year and Sara continues to work 1:1 with Coach Brittany.  Throughout the year we had different goals that were maintainable and left Sara in a positive state of mind. More recently we have been working to reduce body fat and enhance performance in preparation for a Caribbean vacation.  We sent monthly milestones to make sure we stayed on track.

Looking back Sara says…

“I’m almost embarrassed to admit that I needed to learn this, but it really is CRAZY how much of a difference nutrition makes! I made more progress from both a performance and a body composition standpoint in 6 weeks of really focusing on my nutrition during the last years nutrition challenge than I made in 9 months of coming to the gym alone. I do not focus on being perfect, I focus on making healthy decisions that are sustainable for me.  Life happens and sometimes my progress takes two steps forward then one back but I know with small changes and a clear mind I can take another 2 steps forward and continue to chip away at my goals. One of my biggest learnings is that it if and when I do commit to my nutrition and make it a priority, I 100% for sure, without a doubt, WILL see improvement.”

We could not be more proud of Sara.  She does not get caught up in what happened yesterday or last week.  Coach Brittany tells all her clients that each day is a new day and to focus on the present and Sara does just that!!! 

31 Jan Battle of Baltimore 2019

2019 Battle of Baltimore Heat Sheet

7:00 – Athlete Check In

8:00 – Brief WOD1 and Floater WOD1

WOD #1 – Ice and Fire- Score is Time + 1 second per rep missed 

8:15 WOD1 Heat 1 Scaled

Scaled Teams 1-4
Set Addicts
Just Keep Snatching
2 Jerks and a Snatch
Rainbow Brite

8:31 WOD1 Heat 2 Scaled

Scaled Teams 5-8
The Chalking Dead
Strangers in the Alps
Bears Beets Burpees
Hate Us Cuz They Anus

8:47 WOD1 Heat 3 Scaled

Scaled Teams 9-12
Clang and Bang
Two Snatches and a Wallball
The Cougars and The Club
410 Averagely Agressive

9:03 WOD1 Heat 4 Scaled

Scaled Teams 13 – 17
Vertically Challenged
Switch Grip
Fire Breathing Rubber Duckies
Three Peas in a WOD
Yeah

Over at 9:19 – 8 Minutes to transition to Rx – 9:27

9:27 WOD1 Heat 1 Rx

Rx Teams 1-4
Masters of the Universe
Phat and Phast
Booties and The Beast
We Run Better Than The Government

9:43 WOD1 Heat 2 Rx

Rx Teams 5-8
Two Snatches & A Jerk
Aggressively Average
4peat
Frantastic Three

9:59 WOD1 Heat 3 Rx

Rx Teams 9-12
Blasian Presuasion
Relentless
Not The Cool Kind
We’re Doing Scaled, Right?

10:15 WOD 1 Heat 4 RX

Rx Teams 13-17
We go together
Taking Back Restday
Biracial Angels
Wreck Room
Potentials

Over at 10:31 – Transition time and briefing for WOD 2

WOD #2 The Walking Dead – 12 min Time Cap

10:55 WOD1 Heat 1 Scaled

Scaled Teams 1-4

11:13 WOD1 Heat 2 Scaled

Scaled Teams 5-8

11:31 WOD1 Heat 3 Scaled

Scaled Teams 9-12

11:49 WOD1 Heat 4 Scaled

Scaled Teams 13 – 17

12:17 WOD1 Heat 1 Rx

Rx Teams 1-4

12:35 WOD1 Heat 2 Rx

Rx Teams 5-8

12:53  WOD1 Heat 3 Rx

Rx Teams 9-12

1:11 WOD 1 Heat 4 RX

Rx Teams 13-17

Workout # 3- The Amazing Race 13 min Time Cap

1:49 WOD1 Heat 1 Scaled

Scaled Teams 1-4

2:06 WOD1 Heat 2 Scaled

Scaled Teams 5-8

2:23 WOD1 Heat 3 Scaled

Scaled Teams 9-12

2:40 WOD1 Heat 4 Scaled

Scaled Teams 13 – 17

3:01 WOD1 Heat 1 Rx

Rx Teams 1-4

3:18 WOD1 Heat 2 Rx

Rx Teams 5-8

3:35 WOD1 Heat 3 Rx

Rx Teams 9-12

3:52 WOD 1 Heat 4 RX

Rx Teams 13-17

Over at 4:05 – Transition time and briefing for Finals

4:05 – 4:30 (24 Minutes)

FINALS – Top 5 Teams From each Division – Start Time 4:30