My name is Sam Fariss. I am Head Coach at Southern Maryland CrossFit and Head Weightlifting Coach at Iron Crab Barbell. I am not as angry as I might seem sometimes in my posts. At the University of Richmond I was a psychology major before becoming a personal trainer. I was introduced to CrossFit in 2006 and since then I have been CrossFitting and coaching CrossFit. That introduction to CrossFit changed me from a trainer to a coach. I am super passionate about this (so I might wild out now and again) and I try to constantly improve myself, my coaching, and my athletes on a daily basis.
I think most CrossFitters are under-strong and need a shit-ton of strength work to help them on their fitness journey. I also think teaching technique with progressively heavier weight (hello LP) is the move as opposed to pvc-ing new athletes to death. We teach proper movement first and challenge you daily to move better, be stronger, get faster, eat better, and become a more fit, healthier person.
I am a competitive CrossFitter and sometime competitive weightlifter. These pursuits keep me very humble about where I am on my fitness journey and how far I have to go to get where I want to be.
I may talk like I know it all sometimes in my posts. I do not. I constantly seek out coaches who know more than myself so I will be a better coach. I do however know that there is a ton of bullshit out there in the fitness industry, and the general public believes most of it without it yielding them any results.
Our fitness philosophy here at Southern Maryland CrossFit is :
We are a strength biased CrossFit box since 2008. We always run strength programming first, and conditioning second. We draw on the time tested movements that have produced the strongest people on the planet. These powerlifting movements of squat, bench, and deadlift mimic daily life and will make you a stronger person as well, making you no longer fear physical chores. We believe that strength + short(er) met-con = best results.
Our met-cons are purposefully programmed (90% of the time) to be under 15 min. or less. Occassionally we get into the 20-25 min. range, and almost only in team workouts will you do something longer than 30 min. Plus, you are not a regionals or games athlete, so you lose the intensity CrossFit is all about around minute 18.
Snatch and clean & jerk, and the power variations of these lifts or complexes of these lifts have the best transferability to getting better at CrossFit and other sports. If you do not do these you are losing the fuck out on athletic development. You know things like accuracy, balance, and coordination can be learned as an adult right?
3)live in couplets and triplets
Metabolic conditioning composed to two exercises and three exercises are our bread and butter (or whatever the Paleo equivalent of that is). We do often program chippers because local competitions/regionals will ALWAYS have a brutal chipper at some point.
Questions that aren’t answered here you can email me firstname.lastname@example.org .