Tag Archives: CrossFit Games

Friday, 7/20/12

19 Jul

The noon session is cancelled today due to CFCC’s entire staff being involved in the process of interviewing potential new Coaches for the gym!  The 330pm, 430pm, and 530pm sessions are still on!

Thoughts on the CrossFit Games from 13th Place.

Some thoughts on training with barbells from a man who’s made history doing so.

Arrus, at the top of a set of 2 Sumo-Deadlifts at 525lbs… like you do.

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 5 minutes.  Foam Roll Hips, 5 minutes.

DYNAMIC WARM-UP: 3 rounds of: 3 Adductor Mobs per Side, 3 Jump Squats, 30 second Handstand Hold, 3 Burpees AFAP (As Fast As Possible).

SKILL WORK: Review the Thruster and work up to a your metcon weight.


“KALSU” with an optional 20 minute cap.

Past times are here.

With 5 burpees at the start of each minute, perform 100 thrusters (135/95) for time.

“Today spiritual cultivation is very shallow in this society. You think, people today, they have everything they have. Are they happy? They are not happy, because they can feel their life is missing something. What’s missing? The spiritual side of cultivation, of understanding. Are you righteous? Can you show respect? Are you humble? All these things are required to make yourself reach higher levels. If I can conquer myself to do what I want to do, I have my life.”

(Because Kalsu is not just ANY workout).


Wednesday, 7/11/12

10 Jul

Don’t forget!  This Sunday is WATCH THE GAMES day.  Come join us in the gym from 330-730pm – you won’t want to miss out on the epic ending to this CRAZY week of performance!

If you haven’t read it yet – take a look at the changes to CFCC’s Endurance and Conditioning schedule coming up!

If you don’t have a SOLID GOAL for your performance for the Fall – we DARE you to form one ASAP!  If you don’t know where to begin, check out this performance standards list from CrossFit Seattle (one of the first CrossFit gyms EVER) and start with one skill that is ALMOST awesome for you, and one skill that is FAR beyond you.  The programming will change in less than 3 weeks – so stay posted to see how CFCC will help you move into the Fall at your best!

CROGA, with Tim from 8-845am.

CROSSFIT ENDURANCE, with Liz at 530pm.

FOUNDATIONS with Liz at 630pm.

HYBRID OLYMPIC LIFTING, with Erin from 9-11am.

INTRO TO OLYMPIC LIFTING, with Sammy from 530-7pm.

GYMNASTICS, with Sammy at 730pm.

It’s pretty obvious that we all need to be able to deadliest. For ENTIRELY practical purposes of course.


SELF-MYOFASCIAL RELEASE: Barbell Assisted Mashing, Adductors and Quads, 5 minutes.

DYNAMIC WARM-UP: Cat Camel, 15 reps. Adductor Mobs, 15 reps each side. Toy Soldiers, roughly 60ft. (from the front of the gym to the back). Jump Squats, 5 reps.

STRENGTH: Sumo Deadlift, up to peak of 3.


Take 50% of your Peak Deadlift for the day and complete the following for max TOTAL reps:

3 Rounds of 1 minute of each:


BOX JUMP (30/24)



Advanced Class at CFCC is changing.

21 May

The Advanced Class hill sprinting on a field trip to CrossFit 215 this past Sunday.

CFCC is performing a kind of experiment to see what happens when we do “Advanced Class” a little differently. We’d like for this year of Advanced Class to be “commitment-based” and not strictly “performance-based”.

We are looking for a small core of individuals who are focused on the task of being a competitive force at next years Mid-Atlantic Regionals, whether that be on an individual or team basis. The time commitment for this group will exceed that which we ask of our regular members and consists of the following:

  • Mandatory 2-3 hour team session per week designed to prepare for the rigors of open and regional competition.
  • Individualized weekly workouts, to be completed on your own time, which are specifically geared towards improving upon your weaknesses and polishing your strengths. You will be able to do these when is convenient for you, most courteous to the other members of CFCC, and lastly, when you might be able to do them with other members of the team.
  • 1 meeting per month with Erin to review performance/nutrition gains, deficits, and goals.
  • Failure to complete these requirements will disqualify you from the team. A written excuse is required if you are unable to attend or complete any of these tasks. We have created this team to function as a whole and your absence will be felt. We understand that accidents happen, but even if you can’t train – we’d rather you show up.

Additionally we will be instituting field trips for “Team Practice” which entails visiting other gyms in the area and training with other top athletes in our Region for practice with other training modalities, equipment, and any and every scenario we are able to have access to. Sometimes you have to get out of your comfort zone to become a better athlete.

The team is so far comprised of Erin and the two top placing CFCC members from the Crossfit Open, Record and Lux. Our goal is 12 athletes, with two alternate spots available for those deserving or new members who might join in the next 10 months.

As a departure from the previous Advanced class we are changing our strategy for determining eligibility. In short, the performance requirements for the team are FAR less important to us than your desire and demonstrated commitment to training in the last Games season AND in your current training. If you would like to be considered for the team all we will ask for is 100 words or less written and emailed to erin@crossfitcc.com asserting a) that you understand the commitment above and are more than willing to accept it and b) your reason(s) for believing you belong on the team.

The deadline for these submissions is THIS FRIDAY, 5/25/12, you will be notified of your involvement by Friday, 6/1/12 and training will officially begin Sunday, 6/3/12 (with performance assessment meetings to follow in that following week).

Once the team is picked specific stipulations for how competing through Sectionals, Regionals, and on, will be discussed. If a spot is emptied, a waiting list will be used to fill this spot – because of this list, even if you don’t believe you qualify from a performance perspective, please email us if your passion for CrossFit competition is there. We sincerely want to consider any member of CFCC who is willing to work (a lot can change in 10 months).

Friday, 5/4/12

3 May

Don’t forget!  This SATURDAY – Arrus is taking a group of people to Reading Terminal to talk about how to pick out the right cuts of meat for easy, tasty, healthy cooking.  Meet at the gym at 8am and walk over at 810am.  Members not in the BCCC invited!

It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat. – Theodore Roosevelt.

RECORD competes in the CrossFit Games Regionals in Maryland today.  Follow the blog and Facebook for up-to-date details – and throw her all the love, good thoughts, and virtual fist-pumps you can.  She has worked incredibly hard to get here, is a humble yet headstrong warrior, and I’m so psyched for her to have this opportunity.  Good things are going to happen – be sure to follow along!

CFCC’s Olympic Lifting Team – Liberty Barbell – is slated to compete this Saturday morning in Moorestown, NJ (20 minutes outside Philly). For more information on this go here. To see our first official participation in an Olympic Lifting competition – check out the video below! If you want to know more about Olympic Lifting and what you’d be in for should you choose to compete at the end of July following the end of our next cycle as a gym – you should definitely check out things this weekend!


SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 3 minutes.
MOBILITY: German Hang, 1 minute.
ACTIVATION: Clapping Push-up Practice, 3 minutes. Use a band if you don’t feel like you can spring from the floor.
STRENGTH: Bench Press, up to a peak of 1.
METABOLIC CONDITIONING: “Fran” 21-15-9 reps of: 95/65 Thrusters alternated with Pull-ups

Sunday, 4/29/12

28 Apr

A little note about the noise-level for the next few days… there was a fire in the apartments above us on the fourth floor on Saturday along with a water main break and SOMEWHERE in that mix, the entire sprinkler system around my office, our storage room, and the Yoga Dojo burst.  This happened at about 3am Saturday morning.  FUN TIMES.  All that said, we apologize for the appearance of the gym right now (including the shortage of towels for showers!) we’re working on it!  We have some HUGE dehumidifiers going right now and for next two days and things should be 100% dry by the Tuesday morning.  They make a LOT of noise but we’ll try to turn a bunch of while you all are training so you can hear us talk! As much as we can though we’ll be trying to keep them on when we’re not teaching a bunch of you.  Thanks for bearing with us!

9am, Gymnastics
10am, Session
11am, CROGA
12pm, Session
1pm, Gymnastics

– I just love this cow.  SO much.  The trip to Wyebrook Farm was a LOT of fun.  We will go sometime again in maybe about a month – but if you’d like to get there on your own, you can!  They are now open every weekend!  For more news about Wyebrook, like their Facebook Page!

More on the topic of “flexibility” – how much ROM (Range of Motion/Flexibility) do you really need?  I love this paragraph from Dr. Kelly Starrett of MobilityWod.com – check it out!

The pretty popular Yoga Seminar with Gina yesterday!


SELF-MYOFASCIAL RELEASE: Lax Ball Hip Flexors, Feet, and Calves, 8 minutes.
MOBILITY: Wall Quad Stretch, 1 minute each side. Pigeon Pose, 1 minute each side. Spiderman Stretch, 1 minute each side.
DYNAMIC WARM-UP: Skill Work with the Turkish Get Up
STRENGTH: 15 minutes of work with the Turkish Get Up – work up to a max or simply practice the skill.
METABOLIC CONDITIONING: “Karen” 150 Wallballs for time, MANDATORY 8 minute cap. (to preserve you for PEAK WEEK!)


A little update on Gymnastics equipment:  our super tall bar was supposed to be installed last week – apologies to those of you blessed with the gift of being able to do your wallballs more easily simply because you are reachier – I’m crossing my fingers that it will get put in this week.  Also, it seems like this will definitely be the week that rings and ropes get hung, so we’ll be back to those shenanigans soon enough.  Thank you for your patience.

GYMNASTICS at 9am and 1pm:

SELF-MYOFASCIAL RELEASE: lax ball shoulders (front and back), 5 minutes
MOBILITY: band overhead stretch, 1 minute each side; band assisted pec stretch, 1 minute each side.
DYNAMIC WARM-UP: 3 rounds of: 5 cat camels, 10 second false grip hang, 5 inverted grip push-ups, 10 arm swings
POSTURE & STABILITY: L-sit/Tuck-sit on parallettes, 1 minute
SKILL: muscle-up
5 jumping muscle-ups
7 burpee tuck-jumps
12 hollow rocks

One of my favorite ORIGINAL Crossfitters (we’re talking, been doing CF for over 10 years, she is 120lbs. and has clean and jerked 178lbs., snatched 140lbs., deadlifts 280lbs., and squats 260lbs.) in a slow-mo version of the muscle-up – she does such a GREAT job of keeping her hands really active throughout the course of the movement.  Beautiful stuff! (Thanks to Nat, of HookGrip for being at the Games and capturing this footage!)



MOVEMENT PREP: Coach’s Choice, 15 minutes.
For time: Row 2k, 50 One-legged squats (alternating), 30 Hang Cleans (225/135lbs.)

Record is going to Regionals…DETAILS.

22 Apr

You were ALL a part of getting her there – NOW, go cheer her on at Mid-Atlantic Regionals in Maryland!  Details follow.  Check back on this post for changes to the travel plans, etc. I’ll be keeping a running list of who’s going with who and when by updating the below.


All the news you need from CrossFitHQ on the Mid-Atlantic Regionals can be found here.


Here’s everything you need to know about the schedule of events, as well as the address of the facility (Prince George’s Sports and Learning Complex at the Field House).  This is in Landover, MD – which looks to be about 2 1/2 hours away.

View Directions Here.


I can rent a car/van/etc. if we need to – I just wanted to wait on doing that until we had some word from anyone who has a car and is going on whether or not they would like to drive.

So far Abbey’s car (Jetta) is going down on Thursday and coming back on Sunday.


This is the full list of hotels in the area that are offering special rates to CrossFitters.  It seems like the Best Western about 5 miles away from the event is our best bet for price and convenience. If we get rooms quickly, this should work out like this:

GROUP 1: One group going down on Thursday (staying 3 nights, Thursday, Friday, and Saturday) 1 room, 2 queen size beds – is $115 per night (coming out to $345 total).  Split between two people this is $172.50, if four people stay in this room (2 people ok with sharing a queen-size bed) – it’ll be $86.25 for each person for the full 3 days.  Right now (Sunday afternoon) there are 15 rooms like this left. Athlete registration is from 3-7pm. I think we should aim to leave at about 130pm on Thursday – but I’m up for anything that works for most. I’ve already reserved one room for this option.

GROUP 2: For those coming on the weekend – you could drive down on Friday night, and plan to be there on Friday night and leave on Sunday evening – total cost for two nights, 2 queen size beds equals $230.  So split between two people, $115 and between four people, $57.50.

GROUP 3: For those only staying one night (coming down on Saturday morning and staying until Sunday afternoon), $115 for one night, 2 queen size beds – $115 per night.  2 people is $57.50 each, and 4 people is $28.75.

GROUP 4: Driving down for the day and/or there already and stopping by 🙂

*Keep in mind you will also have to go here to pay for a ticket to Regionals* A ticket for one day is $10.  A ticket for all three days (Friday, Saturday, and Sunday) is $25.  DON’T FORGET TO PRINT OUT YOUR TICKET AND BRING IT WITH YOU!


Please get in touch with me ASAP if you’d like to be in one of these groups and we’ll figure out rooms and transport ASAP. (erin@crossfitcc.com)

GROUP 1: Record, Myself, Abbey, Cassie, Meredith, Avener (and obviously I’m assuming more people but I’m not sure how long you all can commit).

I’m assuming:

*Abbey drives her Jetta*

*Record is also driving – or we are also driving Record’s car*

GROUP 2: Sayra, Linz, Tara (?) or Group 3, – how are you guys getting there?


GROUP 4: Greg Line and Cyndi

I have no idea which group you want in on 🙂 – Linz, Jacob Dinkel, Brandi Mae, Tara

*any coaches wishing to go should know that I’m happy to accommodate your attendance by changing the schedule around for this weekend if you’d really like to go – I’ll be doing this for my Elements Classes as well.*


Well I don’t really know but probably just a little bit better than last year’s Regionals (see below) and MOST LIKELY AWESOME.


They are frightening – and listed here.

Sunday, 4/22/12

21 Apr

Regular Sessions at 10am and 12pm.
Croga at 11am.
Gymnastics at 9am and 2pm.
Advanced Class at 2pm.

SIGN UP FOR THE CFCC BCCC this WEDNESDAY by emailing me (erin@crossfitcc.com) and letting me know whether you’d like to do the virtual version ($50 – one food log due a week for 40 days, feedback on your food log with edits for the next week, and any other suggestions you may need) or the in-person version ($100 – one food log due a week for 40 days which you will be able to go over in person – name your preference if you have one because I (Erin) will not be the only one reviewing logs this time – in 4 1/2 hour sessions.  In both cases you will also meet to weigh in, talk goals, and then weigh in at the end of the challenge.  You are eligible for prizes with both entry fees as well – and all KINDS of awesome events will be happening during the course of this challenge – starting with the below:

A TRIP TO WYEBROOK FARM (leave from the gym at 830am – return by 1130am) – Wyebrook Farm is an amazing farm about an hour away from Philly that happens to raise some of the best pastured chickens and pork, (plus much more) in the area.  Their market is opening this coming Saturday morning and we’re going out to pick up food and grab a quick bite in their cafe – come with us and take in the beauty of Lancaster as you walk the grounds and actually see where food you can feel good about really comes from!

YOGA FOR LIFT-OFF with Gina Stickney (SATURDAY, 12-3pm) – just $15 for members, $50 for non-members – a full 3 hours of yoga for CrossFitters, including time for theory and practice!  Come out and open up your shoulders and hips, reset your posture for the coming week ahead, and learn how to incorporate this practice into every one of our CROGA classes.

GYMNASTICS with Sammy: 

SMR: lax ball shoulders, 5 minutes
Mobility: band overhead stretch, 1 minute each side
Dynamic Warm-up: 5 rounds: 5 cat camels, 10 second invert grip hang, 10 arm circles back & front, 5 arch to hollow rock overs, 3 forward rolls
Skill: handstand walking
Met-Con: AMRAP 15 Minutes
20ft handstand walking
5 toes-to-bar
5 candle roll-to-tuck jumps

SELF-MYOFASCIAL RELEASE: As needed, until 10 past.
MOBILITY: Coaches’ Choice. 5 minutes.
DYNAMIC WARM-UP: 5 minutes of Red Light, Green Light.
STRENGTH: 30 ft., Farmer’s Walk as much Weight as you can.
*Each handle weighs 49lbs. Plus the clips, each handle is 50lbs.*–
Previous times we’ve done Farmer’s Walks.

WOD 12.5 of the CrossFit Games Open

Complete as many reps as possible in 7 minutes following the rep scheme below:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Women use 65lbs. If you do not have an unassisted Chest to Bar pull-up you should still use the same range of motion (ROM)- use as much help from a band as you need to gain full ROM.

Video explanation is here.

ADVANCED CLASS, 2pm with Tim:

MOBILITY and DYNAMIC WARM-UP: As needed, 15 minutes.