REMINDERS: no 8:15am Powerlifting Supplemental Class today!!!! Also, for the next 5 weeks Saturday 10:30am classes will be reserved ONLY for those registered for the CrossFit Games Open.  We encourage you to come out and support your classmates and coaches during this time or during Friday Night Lights.

After you do the Open workout, or if you did it yesterday, come out to the Terrapin Open Powerlifting Meet to support Mary, Tangie, & TK in the morning session and Coach Chuck & Randy in the afternoon session! Address for the Terrapin Open is:
Ritchie Coliseum, Basketball Gymnasium 4533 Rossborough Ln College Park, MD 20740

Sport & Performance

10:30am class ONLY

1.row 500m or bike 20 cal. at a moderate pace

2a.every 90 sec. power snatch 5-7-9-11 UB #95m #65f


2b.every 90 sec. 5 burpee box jump overs “24m “20f (find a smooth rhythm) x 4

CrossFit Games Open Workout 17.1

-10 alternating dumbbell power snatch #50m #35f

-15 burpee box jump overs “24m “20f

-20 alternating dumbbell power snatch #50m #35f

-15 burpee box jump overs “24m “20f

-30 alternating dumbbell power snatch #50m #35f

-15 burpee box jump overs “24m “20f

-40 alternating dumbbell power snatch #50m #35f

-15 burpee box jump overs “24m “20f

-50 alternating dumbbell power snatch #50m #35f

-15 burpee box jump overs “24m “20f

*20 min. cap


9:30am class ONLY

1.front squat work to a challenging 5 in 12 min.

CrossFit Games Open Workout 17.1

-10 alternating dumbbell power snatch

-15 burpee box jump overs “24m “20f

-20 alternating dumbbell power snatch

-15 burpee box jump overs “24m “20f

-30 alternating dumbbell power snatch

-15 burpee box jump overs “24m “20f

-40 alternating dumbbell power snatch

-15 burpee box jump overs “24m “20f

-50 alternating dumbbell power snatch

-15 burpee box jump overs “24m “20f

*20 min. cap

**you pick the weight from the DB power snatch, step ups are allowed


Compete in CrossFit long enough and there are no new movements to be executed at high intensity during judged competition.



Friday Night Lights from 5pm-7pm tonight for CrossFit Games Open Workout 17.1

Sport & Performance

1.hang snatch 50% x 4, 60% x 3, 70% x 2, 75% x 2 all from 1RM on 02.20.17 in 10 min.

2.hang clean 60% x 3, 70% x 2, 75% x 2 all from 1RM on 02.22.17 in 12 min.

3 rounds for time of:

 -20 alternating hand dumbbell power snatch #50m #35f

-10 burpee box jump overs “24m “20f

Rest 1 min. bt rounds


1.squat 30% x 10, 40% x 10, 50% x 10, 60% x 10 of 1RM on 02.21.17 in 15 min.

 For time:

-30 cal on bike

-30 box jump overs “24m “20f

-400m run

-40 sit-ups 

Post times to comments 





We posted yesterday about The CrossFit Games Open and You.  So we want to give you a little preview of what to expect from your training over the next 5 weeks.  Yes, we will train through the Open.  We will NOT put your fitness on hold and stagnate your progress so you can freak out on Thursday, leaderboard til Monday, then wallow in self pity about how you weren’t as good as Froning on Tuesday and Wednesday; then repeat it every week til mid-April.  So, lets have a training preview of how the week will flow for the next five weeks.

Monday-tough training (or make-up day/redo for Open)

Tuesday-tough training

Wednesday-challenging training

Thursday-lighter training

Friday-lighter training (or FNL)

Saturday-Open workout (or rest day)

Sunday-rest day (or aerobic development day)

As you can see, Monday, Tuesday, and Wednesday will be harder, and taper down in volume as the week progresses.  Thursday and Friday will be lighter in volume and intensity.  We also have Thursday and Friday as lighter days because those who are in the Open have two main options on when to do the Open workout.  Friday Night Lights from 5pm-7pm or Saturday at 10:30am.  This way you can plan your rest day accordingly before you tackle the workout.  Those of you NOT doing the Open will have to do the workout anyways (scaled or Rx as tbd by a coach) on Saturday’s at 9:30am (GOT EM!).  If you cannot do the Open workout on either of the two main days, again you have a makeup day on Monday at 5:15pm or 6:15pm.  All other special considerations should be talked about with your coaches.

Sport & Performance

1.bench find a 1RM in 16 min.

*compare to 3RM on 11.02.16

2.deadlift find a 1RM in 20 min.

*compare to 3RM on 11.04.16 or 1RM on 12.03.16

for reps & total time:

-max UB thrusters #95m #65f

rest 2 min.

-max UB handstand pushups

rest 2 min.

-max UB wall ball #20m #14f


1.bench find a 1RM in 16 min.

*compare to 3RM on 11.02.16

2.deadlift find a 1RM in 20 min.

*compare to 3RM on 11.01.16 or 1RM on 12.03.16

for time:

-row 1k

post loads and total reps from each or times to comments



17.1 Live Announcement

Individual Supplemental Training 3.0



Individual Supplemental Programming 3.0

Remix.  As always, we must evolve.  We will continue to provide you, our athletes with the best use of your time for what you wish to work on.  As schedules change we are forced to change.  Let’s review things that are staying the same.

First, the needs of the many outweigh the needs of the few.  We have tried to maximize our space but if one person is occuping 500 of our 3200 square feet at the busiest times of day, we need to figure some stuff out.  So let’s get a breakdown of who has priority of equipment use during class times in order of rank.

1.those paying for one-on-one personal training

2.those paying for regular CrossFit classes

3.those paying for Supplemental Powerlifting or Weightlifting classes

4.those paying for Individualized Supplemental Programming for Met-con, Weightlifting, or Powerlifting

5.those using Open Gym hours for “randomish” things

6.coaches (including the owners)

Next, also staying the same are the following things:

You must pick one focus, but after that, what YOU want to focus on will be programmed by our coaches specializing in those fields. You also get to pick how much extra work YOU can handle, between 2-4 days. You will get instructional videos on how to do the exercises programmed properly. You will get added to closed Facebook groups to get feedback on certain exercises programmed. This extra work will be programmed to be done in one hour, and you will be able to access the gym for an extra hour to do this programmed work.

The cost of this is $30 per month. Please speak to your coaches if you are interested in this.

Now, what does each focus mean?  Let’s examine each briefly, then in more detail.

Powerlifting: Is weakness your weakness? Do you have comparatively low maxes for the major lifts of squat, bench, and deadlift for your bodyweight? Do you lack the upper body strength to do gymnastics movements such as pullups (strict or kipping), ring dips, or handstand pushups? Do you want to look way more jacked and have lots more lean muscle? Is going overhead a serious weakness of yours?  If you answered yes to several of these questions, then this could be a focus of yours.

You will likely see the major lifts you want to work on, paired with the right assistance exercises to bring up your weaknesses and a steady dose of bodybuilding movements for hypertrophy if you choose this programming.

Weightlifting: Do you lift a very low percentage of your clean and jerk compared to you squat and front squat, or a the same with your snatch compared to your overhead squat?  Do you always ask if you can go from the hang and not the floor?  Do you lift more weight in a power snatch and a power clean than a full snatch or clean?  Does your footwork look like a cross between Bigfoot and a donkey’s child walking through molasses mud?  Does your overhead position look like more like a standing incline bench press than a jerk?  Do you have no clue what happens once the bar leaves the ground other than you pray you catch it?  Is your mobility for the lifts horrendous?  If you answered yes to several of these questions, then this could be a focus of yours.

You will likely see a high amount of technique work based off percentages as well heavy lifting if you choose this programming.  The biggest difference in actual weightlifters and CrossFitters is leg and shoulder strength.  So don’t think you won’t get stronger by choosing this either.

Met-con:  If you want to improve your “Cardio” and you suffer through all workouts longer thank 5 minutes or workouts with more than 25 burpees at a time, this could be the focus for you.  This will be the most boring of the programming that we offer.  We will be working on our aerobic capacity.  You will be running, rowing, or biking 80% of the time if you choose this.  We will program some mixed modality workouts (aka WODs), but you should surely have a new pair of running shoes if you choose this.


How long should I plan on doing this?  

We want you to commit to 3 months at a time.  90 days of work to improve what you want to improve upon, and watch it translate to over to CrossFit or just general health and fitness.

Can I choose 2 or all 3 focus areas to get better at?

No.  Pick one and stick with it for 3 months.  This is in addition to your regular 3-5 days of training that we are progamming for you already.  We already are trying to make you better at all 3, it is called CrossFit and you pay for that already by following the whiteboard under your appropriate level.

Can I take a supplemental class and get individualized programming?

Yes, but if you plan on this let us know so we can adjust the number of individual programmed days.

Can I do powerlifting supplemental classes & weightlifting supplemental classes & additional individualized programming?

No.  You cannot recover from 8 additional hours of all that work.  Your diet is too shitty and you do not sleep enough.

What is NOT staying the same?

The times at which you can do your individual supplemental programming.  You can now ONLY do your individual supplemental programming during our regular listed class times.  Schedules change and there has been too much confusion and too much asking (and some receiving) of “Can I come in during this?”, “Can I stay after that?”, “How early is too early?”.

So we will just eliminate the question.  All of our regular class times, and any Open Gym times are the ONLY time for you to do your extra stuff.  That is it.  If there is a Powerlifting Supplemental CLASS, or a Weightlifting Supplemental CLASS, or any other specialty CLASS or CLINIC those are NOT regular class times, so you CANNOT come in  to do your sheet, even though other humans might be in the gym.  If it is a holiday where we have two or less classes, you guys KNOW that it will be crowded, and you CANNOT do your sheet that day.


Okay guys, the first CrossFit Games Open workout will be announced tomorrow, Thursday, 02.23.17 at 8pm EST.  Let’s hit a quick review of what that means for you.

-You should be registered.  Yes you.  The person who thinks they aren’t good enough.  The person who needs a band for your pullups.  The person who doesn’t have double unders.  There will be scaling options for EVERY SINGLE workout.

-If you are THAT guy/gal who doesn’t register, we still invite you to come out and support your classmates and coaches and cheer them on as they give their all.  

-There are specific times that we will be doing JUST THE OPEN.  And you MUST be registered to participate (but not spectate) in these times.  Those times are:

-Friday Night Lights from 5pm-7pm (hint: its on Friday’s)

-Saturday’s at 10:30am from Feb. 25th-Mar. 25th

-the makeup day if you cannot do either of those is on Monday’s at either 5:15pm or 6:15pm

-You have to get judged on your Open performance.  You DO NOT have to get a coach to judge you or someone who has passed the judges course.  You can get judged by your classmates.  Everyone will be briefed on the standards that are to be upheld however.

-Enjoy the community of the Open.  Enjoy pushing yourself with ALL of your classmates, not just the people in the class you go to.  You know there are more than 12 people at this affiliate right? Get to know them.  We will be hosting at least ONE post Open adult beverage consumption hangout sesh.  It’s fun to bullshit with all of your squad after you all put forth such effort.  

Sport & Performance

1.clean & jerk find a 1RM in 18 min.

*compare to 08.05.16

10-8-6-4-2 reps for time of:

-unbroken chest to bar pullups

-unbroken front squat #155m #105f

*do not move to the next movement until you you complete the UNBROKEN reps

*compare to 11.03.16


1.power clean + split jerk find a 1RM in 18 min.

for time:

-35 box jump “24m “20f

-20 front squat #135m #95f

-35 hand release pushups

-20 front squat #135m #95f

*compare to 08.05.16


Rock bottom. Pun intended.


Wednesday Weightlifting: Foot Placement In The Clean

Effects Of Knee Position In The Split Jerk

The CrossFit Games Open and You

Southern Maryland Regionals


Happy President’s Day

REMINDERS: No 7:15pm classes today!!!!!

Sport & Performance

1.snatch find a 1RM in 18 min. compare to 11.01.16

9-7-5 reps for time of:

-snatch #115m #75f

-bar muscle ups

1.snatch warm up (coach led) in 8 min.

2.power snatch find a 1RM in 10 min.

15-12-9 reps for time of:

-power clean #115m #75f

-toes to bar

*compare to 11.01.16

post times to comments


Jordan opening with 225 on a snatch complex.


The JuggLife: Weightlifting Technique Triad

American Record Snatch Comparison