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...

Lower Back Pain    A lot of athletes come to me complaining of lower back pain. This article is not a cure-all, not for chronic back pain, and not a cure for a true injury. But sometimes, that lower back pain can be cured by the magical powers of stretching. Lower back pain is experienced by the most sedentary of people as well as the most active. A lot of times, pain in your lower back isn’t even due to your lower back. It can be the effect of tight hips, tight hamstrings, or lack of core strength. For us CrossFitters, lower back...

INTENTIONAL HARDSHIP – WHY YOU SHOULD DO MORE HARD THINGS   When it comes to working out and physically pushing your limits most people who are reading this have a step up on the general population. You choose to make fitness a priority in life.  You choose to get uncomfortable, lift heavy weights, sweat in front of others and lay on the floor like a child who is throwing a tantrum after a 7 minute workout. The next level up is coming to workouts that you know will be so challenging that you will question, if the creator of such workouts is actually...

  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...

  There are a few ways to gain strength.  Put on more plates, scream and yell, and try to push the weight.  Or you can go slow, pause, or explode up.  These are all things that we do in class and our coaches are familiar with.  The important piece to this is our staff knowing the why behind the processes.  This will ensure their passion to coach it correctly and give you the best advice out there.   #1 Go Slow or Elongate the Eccentric Phase An eccentric motion is one in which a muscle is lengthened during contraction. In terms of a...

Your coaches are here to guide you as we go through this change.  Use their guidance to help you find what works for you! We are going to change our programming to better reflect the goals that we hear people are trying to accomplish. We are also going to create a more robust track instead of just changing the weights and reps in movements. This slight change in our programming is totally based around keeping our athletes happy and on a constant upward trajectory to their individual goals. Our three tracks will be Fitness, Performance and Open. Each will have a prescribed...

I recently listened to a 4th Pull Podcast with Sam Dancer where he talked a bit about being a “Smart Athlete”.  This is something that stuck with me long after the episode was over.  The Smart Athlete is one that will show up near the top of the leaderboard in the day-to-day WODs.  They are the person that you look at and think, “How did they finish that workout so far ahead of me?”  They aren’t necessarily the next Games athlete or even making the 1st Place podium at the local competition.  But the Smart Athlete understands CrossFit and takes...

Everyone has a few reasons as to why they are coming to the gym.  We all want to feel and look our best.  Some people want to deadlift the world.  Others would kill for just one freaking pull up.  But in the end, not matter what your goal is it comes down to enjoying and trusting the processes.  The enjoyment is what I want to focus on in this article. I have seen thousands of people come and go from the gym.  The people that stick around and see the best results are the ones who can see the long...

At CrossFit Federal Hill our coaches pride themselves on giving you the best quality coaching.  We work to give you a personal feel in group sessions.  You are welcome to seek us out for help before or after class.  But, if you really want to dig in and make specific improvements in certain movements or just accelerate your overall fitness then personal training could be a great option. Accelerate Results We all want to be better versions of ourselves.  That is why we are here, pursuing fitness, but overall striving to be a better human.  If you want to speed...

Life happens and we all run into a few days where the gym is just not happening.  School, kids, work, or too much facebook it happens to the best of us. The key is to keep the train rolling. Do not let one bad day derail you.  We all know CrossFit is challenging.  It is hard to get through workouts, but we are always left with a feeling of euphoria.  Those post workout feels are important.  They are important for a few technical reasons, but most importantly it keeps you wanting more. It creates a positive habit that pushes your...