CFH Blog

27 Dec Meet your Nutrition Coaches: Brittany Hallahan

Have you signed up for the New Year Nutrition Challenge?!?!   No?!?! What is holding you back? Maybe the fact that you’re not familiar with the coaches and putting trust in strangers can be hard.

Meet Coach Brittany, one of two coaches at Industry Athletics heading up this years Nutrition challenge! Brittany is a corporate employee gone rogue pursuing my passion of fitness and nutrition. This past summer her and her boyfriend welcomed their sweet baby girl, Mia Elizabeth, into the world!  Their family is rounded out by a badass dog, Egan, who weighs in at 5.5lbs. Tho he may be small, he is mighty!

Brittany is CrossFit Level 1 certified, a Pre and Post Partum Fitness Specialist, as well as a Nutrition Coach.

“I was not born a naturally gifted athlete nor did I play competitive sports.  I was not blessed with the genetic make up of a six pack and when I was younger I struggled with body image.  I remember constantly dieting and never being happy. Post college graduation I found myself severely overweight, out of shape and unhappy. ”

Crossfit was the first step in Brittany’s transformation journey. The second step was being  introduced to an online nutrition program in 2015 that helped teach her balance.

“I learned how to fuel my body for performance and stopped a negative cycle of under and over eating.  But above all, I learned consistency is the key to success and that if I consumed the right amounts of quality foods I was able to achieve fat loss and enhance my fitness.”

Brittany has been working 1:1 with clients for over 3 years.  She has organized multiple group nutrition challenge. In each challenge, the focus has been on establishing healthy habits that promote fat loss, as well as muscle gain.

Our 2019 challenge will be similar, but we will also strive to improve our overall fitness through quality nutrition.

“I want to share my knowledge with each of you.  It is my goal to work as a team to find what you can be consistent with. ”

Competing in Battle of Baltimore? Looking to improve your CF Open ranking in February?Take the first step in enhancing your health and sign up for the nutrition challenge or reach out and we can schedule time for you and Brittany to meet for  a 1:1 nutrition session!!!

21 Dec 2019 Nutrition Challenge

New Year, New Goals!  Let’s start 2019 off right and focus on enhancing our performance through improving our nutrition.  With healthy eating comes better workings, fat loss and muscle gain. Join your friends from Industry Athletics in a 5 week clean eating challenge!  There will be a few rules, but more importantly, you will be coached on developing a mindset that will ingrain and transform simple guidelines into a habit and lifestyle.

‘Eating clean’ and ‘eating to perform’ is one of the least restrictive and most effective pathways to better health. Athletes who participate in the challenge will learn how to identify and eliminate processed foods that may be wreaking havoc on their body, and learn how to replace them with foods that will make them stronger, leaner, and overall better. Most importantly, each athlete will be coached on how to adopt a mindset that will help make this approach a lifestyle and seem second nature. As a result, athletes who adopt this mindset and embrace this approach will be set up for success not just in this new year but beyond!

Who’s running it?
This Challenge will be led by Coach Brittany H and Coach Nicole

How long is the challenge?
The challenge will last 5 weeks 

How much does it cost? What does it include?
The cost is $65 and includes the following:

• Kickoff Meeting
  Where: CrossFit Harbor East
  When: January 6th Kick off- Feb 10th
  • 8:30 BaselineIn Body Scan and photos.  2 people per 5 min time slot
    • Sign up Link for Inbody
    • No eating, drinking or exercise for 2 hours before
  • 10:00 Group Introduction
  • 10:15 Group Workout
  • 11:00 Challenge Overview
  • 12:15 Close out
• Official Start:  Tuesday January 8th
• Closing Celebration and official end date: Sunday February 10th
  • Inbody Scan
  • Post Challenge Workout
  • Potluck
• Access to a Private Facebook page to post recipes, challenges, successes etc…

Why Should I sign up?
Group Challenges increase accountability. Each week a recipe and/or fitness article will be shared with you, along with weekly fitness challenges to help enhance your results. We will also be sharing weekly mindfulness challenges. We will be instilling healthy eating habits that can be used year long. This challenge is for those that are looking to enhance their fitness performance as well as lose fat and/or muscle gain.

Where do I sign up?
Sign up here!

17 Dec Congratulations!

Congratulations to CFH members Kellen and Sean on their engagement!
We are so happy for you both,
may your life together be filled with love, joy and fitness!

17 Dec Adjusted Holiday Schedule

Hey Industry Athletic Family!
Below is our Holiday Schedule:

03 Dec November Committed Club

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

Anthony Napolitano   24
Ashley Arnett   22
Emily Mahoney  20
Fernando Elizalde   29
Jaclyn Sienkiewicz   25
Imran Shaukat   21
Jessica Konigsberg  21
Jorge Maciel   20
Kaitlyn Elizalde    22
Mindabeth Levin   22
Ryan Shovlin   23

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!

29 Nov Rowing in a Class

What’s up team!?

I want to talk about a semi-radical shift in the way we at IA approach the WOD, specifically when it comes to rowing and other monostructural movements programmed (assault bike/ ski erg/ bike erg). Previously, we have written distances or calories similar to the way weighs are written, in a Male/Female format (i.e 20/15 – guys do 20 cals and girls do 15); however, we are going to change that up moving forward to provide athletes with a few more options! From now on you will see this work programmed into the Fitness/Performance/Open standards at the bottom of the workout, very similar to how we often may prescribe a different amount of double unders for each level.

In doing so, we will be able to preserve the intended stimulus in the workout, and provide athletes with options depending on their skill and comfort level with rowing. We will be working with the coaches to provide athletes with a target time domain and relative exertion level that we expect the row to take, so athletes can choose the appropriate track based on their ability. Feel free to mix and match w/ other levels based on your proficiency with the other movements in the workout. (IE: Fitness target calories, Performance weight).

For a quick example, lets look at today’s workout were athletes will have 1 minute of rowing every other minute in an EMOM.

Fitness: 12 Cal

Performance: 15 Cal

Open: 18 Cal

This should be a sustainable pace that you can hit the same split for each minute of the workout and should be finished in about 45-50 seconds each time. If you start to fall off pace then you can bump back to the next track down or move up if you are hitting it too easily.

I hope this change allows us to feel more comfortable on the rower and understand better what we are looking to accomplish by the stimulus of the workout!

Love you guys,

Davidson

27 Nov December 2nd Rowing Clinic!

This Sunday, December 2nd, come join Sam Lauber at Crossfit Federal Hill and/or Julia Eckert at Crossfit Harbor East for our first ever Rowing Clinic! Both Sam and Julia have extensive backgrounds in the area of rowing, and are excited to share their knowledge with you to help kick off the rowing challenge!

Sam will be hosting his clinic Sunday morning at 10:30 am at CFH. While Julia’s will be later in the day, 1pm at CFHE! Come learn from our two subject matter experts how to properly and efficiently accumulate your meterage! The clinic will run anywhere from 60-90m in length and will touch upon form and technique, and conclude with a fun rowing focused workout!

The clinic is free to all Industry Athletic members! If you have any questions, please feel free to reach out to either SME or email us at Harboreast@industryathletics.com

Hope to see you there!

20 Nov Congratulations!

Congratulations to CFHE member Neil Cotherman and his wife Katie on their newest addition! Welcome to the world Cosette Mary Cotherman!

13 Nov Programming Cycle 11/5/18-12/29/18

Training Cycle Dates: M 11/12/18 – Su 12/22/18
Test Week: W 12/26/18 – Sat 12/29/18
Transition Week: Will be the first week of 2019

Goals:

We will take a break from a specific gymnastics cycle to put our skills to the test! Our main focus will be on front squats.  We will squat on Monday, sometimes on Wednesday.  Our goal will be to build a stronger foundation in the squat and throw some gymnastics movements in workouts to develop our capacity and test our cycles to see if the athletes see improvement.

Monday and Tuesday 

These two days will stay fluid.  It will be a mix of longer endurance days coupled with high skill gymnastics and accessory work for front squats. So if Monday is long, Tuesday will be high skill or the other way around.

Wednesday 

Front Squat Day : Get them Legs Ready!

Week 1: Pause Work 3 second pause + 2 Reps
Week 2: 6/6/6/6/6
Week 3: Pause Work 3 second pause + 1 Rep
Week 4: 5/5/5/5/5
Week 5: Pause Work Dead stop front squat x 2
Week 6: 3/3/3/3/3 (across)
Week 7: 3/3/3/3/3/3 (build up)
Week 8: Heavy Singles

Thursday 

Carries and Core- by popular demand we will be brining a weekly core workout into the mix.  We will have a regular workout that has a core focused finisher.  That being said, please remember- abs start and are really made in the kitchen!

Friday

Oly day- we will throw in a mix of olympic lifting on Friday.  Be ready for strength work followed by a met con where you incorporate the lift you just worked on.

Saturday

Monster Met con days- Partner, Team, long, fun, hero style workouts!

SUNDAY

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

13 Nov Olympic Lifting Class

Hey Team,

Currently we are between cycles of the Olympic Lifting course at CFH, but that doesn’t mean we should stop practicing and honing our craft in these lifts! Coach Marissa will be teaching a class dedicated to Oly Lifting once a week beginning Wednesday, Nov. 28th. The class will take place in the Back gym of CFH at 6:30pm and will last one hour.

Best of all this class will be free to all IA members! So come in and see what Coach Marissa’s barbell club class is all about and get a little extra Olympic lifting in. This class will take place until the next formal Barbell club at CFH starts up and is meant to give you a taste of what Barbell club is like. It will not provide athletes with personalized programming.

When Carey and Jamie finish their current Barbell Club cycle we will have a similar class at Harbor East to fill the void before the next cycle begins. Time and Date of the class is  pending, but we promise to keep you posted! Please feel free to reach out if you have any questions!