SouthBaltimore CrossFit

For those of you who didn’t know, the 2009 CrossFit Games will work a bit different than last year.  This year you must qualify.  In true CF style, each quali will be run by its own autonimous comitte, and all the workouts will be different.  This weekend we’ll be headed down to VA Beach to the Blauer Tactical Training Center for the Mid-Atlantic Qualifiers to the 2009 CF Games.  Check the games website for all sorts of info on the individual athletes and qualifiers.  Karen will be competing, Troy will be judging, so wish them luck.  Also, the folks over at CF BWI will be sending their own group down.   Let’s go MD!

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3 rounds:

20 KB swings

20 Sumo deadlift high pulls

20 double unders (or 50 singles)

I’m loving this new site! For those of you who don’t know, CrossFit now has two spin-off programs that cater to people who want to focus in on more specific fitness objectives than the standard “broad and inclusive” goals of old-school CF.  The first was CrossFit Endurance, which is great for all of you “yeah I signed up for that half marathon” folks, but the newest is CrossFit Football, and these workouts are no joke.  They start with a strength movement, and then move on to a fast, furious, and above all HEAVY metcon focused on maximal bursts and changing direction.

Workouts look a little daunting?  Remember, in the same way that mainpage CF is designed for the elite athlete to do as prescribed, CF Football is designed for the elite football player to do as prescribed.  The magic is in the SCALING!  They do not expect a 165lb man to do a 225lb power clean.  However, these workouts are meant to be really damn heavy.  If you see a rep scheme like 3x power cleans, then choose a weight that’s pretty close to your 1 rep max.  Look for us to do some of these beauties in the future!

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10 rounds for time of:

10 DB walking lunges (racked)

7 Push Press

Everyone dug deep and really put out an awesome effort.  We’re proud of you all for sticking with it.

Getting outside of our comfort zone.  It’s what CrossFit is all about, and it’s one of the reasons it works so well.  Usually, being outside of our comfort zone means working extremely hard at movements we are pretty familiar with.  However, sometimes it means struggling with a new movement.  Yes, it can be frustrating, but remember: our goal is to “increase work capacity across broad time and modal domains.”  Every once in a while it’s time to struggle with some new modes.

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4 rounds for time of:

5 single arm DB snatch, weak arm

5 sinle arm DB snatch, strong arm

20 sec accumulated L-sit

We got quite a few questions about diet after the workout, which is a good thing.  You’re looking to take your performance to the next level and that’s the right place to start.  Check out CF Journal issue 21 for some handy block charts.  Also, for some more interesting reading, check out Robb Wolf’s blog (the Nutrition Certs are his brain-child).  A good turn-out, I hope it continues!

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5 rounds for time of the following:

5 OHS (heavy challenging weight)

400m run

Rest 2 min between rounds