SATURDAY, February 2nd AT CROSSFIT FEDERAL HILL

Teams of THREE. Mix gender Teams, every team must have at least 1 male and 1 female.  

BATTLE OF BALTIMORE SIGN UP LINK

SCALED AND RX DIVISIONS

Each participant gets a T-shirt

Cost: $255 per team ($85 per person)

There will be 3 Team WOD’s and 3 Floater (short individual)

The three team WOD’s and two of the floater WOD’s will be announced a week before the competition.

The last floater WOD will not be announced until WOD#1 and WOD #2 are complete, the day of the competition.

Floater WOD Rules- All floater WOD’s will be single person events. Only 1 teammate can compete in each floater WOD. Example: Team WOD Ripper has three athletes A, B and C. If A does floater WOD #1 and C does floater WOD#2 then B must do floater WOD #3.

Floater WOD #1 must be complete during WOD#1

Floater WOD #2 must be completed during WOD #2

Floater WOD #3 must be completed during WOD #3

STANDARDS

ATHLETES IN SCALED SHOULD BE ABLE TO COMPLETE MULTIPLE REPS AT THE WEIGHT/SKILL BELOW:

Clean and Jerk 115/75

Deadlift 225/155

Front Squat 115/75

Snatch (power or squat) 105/70

5 Double Unders, 5 Kipping Pull ups

**There might be a ladder or complex that will go heavier then above, but if you can complete the weights you will be able to at least start the workout.**

ATHLETES IN RX SHOULD BE ABLE TO COMPLETE MULTIPLE REPS AT THE WEIGHT BELOW IN A WORKOUT:

Clean and Jerk 165/110

Deadlift 315/225

Front Squat 185/125

Snatch (power/or squat) 135/95

**There might be a ladder or complex that will go heavier then above, but if you can complete the weights you will be able to at least start the workout.**

“If you can do most of the “Girl” workouts as prescribed, you should do the RX division”

You should also be comfortable with these skills in a WOD- Double Unders, Toes to Bar, Chest to Bar, Pistols

Proud and beyond happy to call Wendy a member of our community. She was featured in the Baltimore Sun for befriending a 98 year old widow during her last few months alive. People like Wendy and stories like this lift everyone. It has a profound effect on our community and the ones surrounding us. When you see her at the gym give her a hug for being such a caring person.

If you want to read more on this story check it out here, Baltimore Sun.

Thank You Wendy!

SATURDAY, JANUARY 27TH AT CROSSFIT FEDERAL HILL

Teams of THREE. Mix gender teams are back this year, every team must have at least 1 male and 1 female. 

SIGN UP LINK GOES LIVE ON THURSDAY (11/20)

AT 9 AM! –

BATTLE OF BALTIMORE SIGN UP LINK

SCALED AND RX DIVISIONS

Each participant gets a T-shirt

Cost: $240 per team ($80 per person)

There will be 3 Team WOD’s and 3 Floater (short individual)

The three team WOD’s and two of the floater WOD’s will be announced a week before the competition.

The last floater WOD will not be announced until WOD#1 and WOD #2 are complete, the day of the competition.

Floater WOD Rules- All floater WOD’s will be single person events. Only 1 teammate can compete in each floater WOD. Example: Team WOD Ripper has three athletes A, B and C. If A does floater WOD #1 and C does floater WOD#2 then B must do floater WOD #3.

Floater WOD #1 must be complete during WOD#1

Floater WOD #2 must be completed during WOD #2

Floater WOD #3 must be completed during WOD #3

STANDARDS

ATHLETES IN SCALED SHOULD BE ABLE TO COMPLETE MULTIPLE REPS AT THE WEIGHT/SKILL BELOW:

Clean and Jerk 115/75

Deadlift 225/155

Front Squat 115/75

Snatch (power or squat) 105/70

5 Double Unders, 5 Kipping Pull ups

**There might be a ladder or complex that will go heavier then above, but if you can complete the weights you will be able to at least start the workout.**

ATHLETES IN RX SHOULD BE ABLE TO COMPLETE MULTIPLE REPS AT THE WEIGHT BELOW IN A WORKOUT:

Clean and Jerk 165/110

Deadlift 275/205

Front Squat 165/110

Snatch (power/or squat) 135/95

**There might be a ladder or complex that will go heavier then above, but if you can complete the weights you will be able to at least start the workout.**

“If you can do most of the “Girl” workouts as prescribed, you should do the RX division”

You should also be comfortable with these skills in a WOD- Double Unders, Toes to Bar, Chest to Bar, Pistols

CFH has some exciting news. Coach Brittany will be bringing her nutrition program, FLEX
Nutrition to Federal Hill. Over a year ago she started a program at CrossFit Cove and has
worked with a multitude of athletes all with varying goals. We will provide you with more
details to her nutrition program in January, when she begins accepting new clients.

In the meantime we want to make sure you are supported and continue to achieve not only
your fitness goals but also your nutrition goals. We are excited to announce Healthy through
the Holidays, a 6 week flexible clean eating challenge. This challenge will be team based, sign
up solo or come with a friend and we will makes sure you are taken care of. Each week you will
earn points from making healthy eating choices, making into the gym for some workouts and
additional bonus challenges. A leaderboard will be posted each week and prizes will be up for
grabs to the winning team.

You may be scratching your head, nutrition challenge now?!?! What about Thanksgiving? What
about the holidays? All the treats, the drinks…I can not commit to this now. But we believe
you can. “Eating clean” is of the least restrictive and most effective pathways to better health.

You’ll learn how to identify and eliminate processed foods that may be wreaking havoc on your
body, and how to replace them with foods that will make you stronger, leaner, and overall
better. There will also be flex days that allow you to enjoy your time with friends and family
without feeling restricted. Our goal is to coach you to adopt the mindset that will make this
outlook your new lifestyle, setting you up for future success.

Healthy through the Holidays will be led by Coach Brittany and will last SIX WEEKS. This
challenge is for those who are willing and dedicated to making a change.
The cost is $100 and includes the following:

-Kick Off Meeting Wednesday, November 1st at 6:30PM
-Challenge Start – Monday, November 3rd
-Challenge End – Saturday, December 16th
-2 InBody Scans

Pre-Body Scans: Wednesday, November 1st & Sunday, November 5th
Post-Body Scans: Thursday, December 14th & Friday, December 15th

-Mid Challenge Meeting Wednesday, November 29th at 6:30 PM
-We will set up a Private Facebook page to post recipes, challenges, successes, etc.
-InBody body composition analysis at the beginning and end of challenge, providing weight and
% body fat analysis.  The value and accuracy of this, similar to a BodPod, would be $50 PER use.
So the $100 would cover the analytics alone!

Sign Up Here Today!

Questions can be sent to Brittany at Flexnutrition.brittany@gmail.com.  

It’s that time of year again!  Saturday, October 28th from 10am – 1pm.  

CrossFit Federal Hill and CrossFit Harbor East Halloween Throwdown!

Our Halloween Throwdown is a friendly team competition where we throw divisions like Scaled and Rx out the window and pick the teams for you. This event is meant for everyone, regardless of how long you have been a member at CFH/CFHE or long you have been doing CrossFit. No matter what your skill level, we promise a great time and WOD’s that everyone, regardless of skill level, will be able to participate in and be challenged by.

This event is FREE for all CrossFit Federal Hill and CrossFit Harbor East members. 

Sign Up Here Today!

There will be one 8am DRIVE class held on this day at CrossFit Harbor East.  If you cannot participate in the Throwdown but want to get your WOD on, head on over to CFHE for class!

 

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

Corryn Wheatly 21

Fernando Elizalde 20

Fez Mabaquiao 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!

One last blog article from Coach Alexa as she takes on her new adventure.

 

There is a phrase that I run into coaching that makes my blood curl. It is my least favorite thing to hear an athlete say. That phrase is “I can’t.” There have been countless times I have been coaching someone, offered a challenging but do-able modification or progression that I am certain the athlete is capable of doing, that will take them to the next level, to be told “I can’t.”

Coaches care. We care about your growth as athletes and as people. We put in the time not because we think that having more people on the planet who can deadlift 300 pounds will make the world a better place, but because we love helping people defy their own expectations of what they think they are capable of doing. Nothing is more rewarding than watching someone come to that realization. PR’s are a celebration of just that, the weight/ reps and time are just a number. It is the feeling of breaking through a wall that stays with you.

Often times in life we are not aware of our own potential. It takes the eyes of a “coach” who believes in you to help you to recognize what they already know you can do. Sometimes that coach is a CrossFit coach, other times it’s just someone who loves you or believes in you. Listen to the coaches in your life and remove the phrase “I can’t” from your vocabulary. If you’re ever tempted to say it, just replace it with “I can’t do that yet” or “I can’t do that today.” If someone who cares about you thinks you can do it, chances are you probably can.

 

Mobility. In my mind, there are only two types of people when it comes to this topic. People who work on mobility, and people who don’t. It’s as simple as that. I believe this is one of the absolutely, most underrated and most under-valued areas in CrossFit.

In our 60 minutes a day, depending on the WOD, we spend 15-30min warming up, mobilizing, and stretching in a variety of different ways working towards being as warmed up as possible for that day’s tasks. So, that means if it’s snatches we work a lot on shoulder mobility, some lower body (ankles, hips, etc.), and generally loosing up our muscles so we can properly snatch. If you come into the gym that day knowing that you have very tight ankles, very tight hamstrings, or you know that you need 30 minutes just on shoulders to really get you warmed up, you have an obligation to yourself to get in early and work on those nagging areas. The best instruction in the world, and the best knowledge of proper technique, perfect ways to move, and tons of strength will never make up for lack of being able to get into good positions, especially in things like Olympic lifts.

I saw a YouTube video the other day with Mat Fraser (2x CrossFit Games Champion) where he said on “rest days” he does 6-8 hours of mobility (rolling on lacrosse balls, stretching with bands, and moving his body in every uncomfortable way possible). I could go on for a while talking about what Mat Fraser, Katrin Davidsdottir, or what Olympic level weightlifters do every day as far as personal mobility goes, but I’d like to spotlight someone inside of CrossFit Federal Hill. Mike Vigorita (Vigs) has been a long-time member at CFH and hits classes and our Demand Training Program 5-6x a week, Vigs is a very impressive athlete in a lot of respects, but, one of the most impressive things he does every single day without fail, is he knows what he needs to do and makes sure he’s ready to hit every day hard and remain injury free. Vigs will gladly tell you if you walk up to him (seriously, walk up to him, unbelievably nice guy) that he is one of the least mobile people in the gym, so every day before ever even thinking about lifting a barbell, Vigs will foam roll, and roll out with a lacrosse ball, and sit in uncomfortable positions against a wall for an hour every single day (in addition to any work he does at home ROM WOD, etc.). It’s a great example of knowing your body, and knowing what extra work you need to put in to make sure you’re as loose and mobile as possible so you can put 100% into that day’s WOD.

Every Coach at CFH is knowledgeable about things you could do to help feel better. We try and point them out when we can but if you have a question, always ask! You don’t even have to know exactly what you’re asking. I was asked the other day “I think my right shoulder goes back easier than my left, is that a thing?” It 100% is a thing, and we worked together on some banded shoulder mobility exercises to help with that. There is a ton of information available inside the walls of CFH and outside, you just have to seek it out.

I’ll wrap it all up by saying, mobility is a choice, it’s a huge issue for some and less an issue for others, but it’s something every single person in the gym can and WILL benefit from. So, I highly encourage you, in any way inside or outside the gym to not forget about mobility!

Fun Fact: I spent 1 cumulative hour a night, for 6 months when I first started, watching TV in the bottom of an air squat until it became just a comfortable position to be in.

Written By: Chris Mate

Austin looking ‘Committed’

 

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!

Attendance was huge this month!  There were many people that were just 1 or 2 classes away from making the club.  Keep up the good work Team!

Austin Johnson 23

Maria Mojica 23

Mallory Beck 23

Jessica Konigsberg 22

Shana Conneely 22

Abby Stewart 22

Alex Hall 21

Fez Mabaquiao 20

Skylar Sklar 20

Ross Moody 20

Amber Haske 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!

 

If a workout has built in rest for 30 seconds, 1 minute or 2 minutes do you have a plan of attack? How do you make the most of that rest period so it does not feel like 5 seconds.  There are few a things you can do to optimize your rest period to help you recover faster and feel better.  These tips are also not earth shattering.  There is not a special green juice you drink that will increase recovery and help performance.  These tips and tricks are like most things in life.  The more you use them, focus on them, and work them the better they will serve you.  Remember it is the little things that add up to make a big difference.

 

#1- Stay in the workout.  

The rest period, not matter how big or how small is not time to think about what’s for dinner or how bad the pain is or if the workout is almost over.  It is time for you to reflect on the last round.  Develop a plan for the upcoming round.  How did you move and feel that round?  And most importantly what can you maintain during the next round.  Stay in the workout!

 

#2- Keep your head up and pay attention to your body language.

The rest period is not permission to lay on the floor and sizzle around like a piece of bacon while letting unflattering noises come out of your mouth.  It is a time to keep your head up, shoulders back and eyes ahead.  Your body language will have a huge impact on your mental and physical capacity.  Think about the time you stood tall and thought, I got another round.  Or the time you put your hands on your knees, shook your head and yelled “that was so bad, oh god, that was bad.” You will be surprised how much your body language will affect your performance.

 

#3- Focus on bringing the heart rate down.

The last piece of advice is the one you hear the coach yell out and you think in your head “Dude, did you see all the weights I just lifted…shut up.”  But, seriously if you ignore your body language and think about all the Chipotle you are going to eat, but work on your breathing it will help.  Big breaths in and big breaths out.  Control it and your heart rate will start to work itself down.  If you can control that you will see a major difference in your performance.  Remember, this takes practice and the more you focus on it, use it and try it the better you will become.

 

Written By: Geo Rockwell