06.23.20

“Let us not emphasize all on which we differ but all we have in common.  Let us consider not what we fear separately but what we share together.”-John F. Kennedy.

We have some shirts going out for pre-sale.  These will feature our new namesake, Southern Maryland Strength & Conditioning, as well as working for a good cause.  We are partnering with black owned Abstract Performance to produce the shirts.  Next, all profits are being donated to black operated non-profit Carter Community Outreach to fight racism.

Level 1 Home Gym

1.bench 10-10-10-10-10 work to moderate in 15 min.

AMRAP in 15 min of

*start with 3 reps of each movement and ladder up by 3 reps each completed round

-hang power clean #95m #65f

-bastards

-shoulder to overhead anyway #95m #65f

-weighted situps

Level 2 Home Gym

1.bench 10-10-10-10-10 work to moderate in 15 min.

AMRAP in 15 min of

*start with 3 reps of each movement and ladder up by 3 reps each completed round

-hang power clean #95m #65f

-bastards

-shoulder to overhead anyway #95m #65f

-toes to bar

Indoor Fitness

1.bench 10-10-10-10-10 work to moderate in 15 min.

AMRAP in 15 min of

*start with 3 reps of each movement and ladder up by 3 reps each completed round

-hang power clean #95m #65f

-bastards

-shoulder to overhead anyway #95m #65f

-toes to bar

post rounds and reps to comments

 

06.22.20

“If this nation is to be wise as well as strong, if we are to achieve our destiny, then we need more new ideas for more wise men reading more good books in more public libraries. These libraries should be open to all — except the censor. We must know all the facts and hear all the alternatives and listen to all the criticisms. Let us welcome controversial books and controversial authors. For the Bill of Rights is the guardian of our security as well as our liberty.”-John F. Kennedy.

REMINDERS: check out our updated schedule here & check out our cleaning and reopening policies here

Level 1 Home Gym

1.squat 10-10-10-10-10 work to moderate

for time:

-50 thrusters #45m #35f

-35 hand release pushups

-200m run

Level 2 Home Gym

1.squat 10-10-10-10-10 work to moderate

for time:

-50 thrusters #45m #35f

-35 hand release pushups

-20 cal. row/bike/ski/run

Indoor Fitness

1.squat 10-10-10-10-10 work to moderate in 15 min.

for time:

-50 thrusters #45m #35f

-35 hand release pushups

-20 cal. row/bike/ski/run

post times to comments

Watch:

Read:

Business Insider: CrossFit Workplace like a “Frat Party”

CrossFit Owner Fostered Sexist Culture

 

 

06.21.20

“Every father should remember one day his son will follow his example, not his advice.”-Charles Kettering.

Happy Father’s Day!!!

Active Rest Day

-spend 60-90 minutes of physical activity with friends and family

06.20.20

“Conformity is the jailer of freedom and the enemy of growth.”-John F. Kennedy.

It’s kind of weird to NOT write day ____ shutdown.  But you know what feeling is way more overcoming and amazing than that weirdness; the EXTREME HAPPINESS that we were able to welcome you back yesterday.  It was great to see you all yesterday, and we can’t wait to see more and more of you as the days and weeks progress.

Level 1 Home Gym

1.3 pos. (hip, knee, floor) power snatch work to moderate in 10 min.

-50 odd object swings

-40 hand release pushups

-30 air squats

-20 odd object  shoulder to overhead

-10 weighted situps

Level 2 Home Gym

1.3 pos. (hip, knee, floor) snatch work to moderate in 10 min.

-50 kettlebell swings #53m #35f

-40 hand release pushups

-30 wall ball #20m #14f

-20 1 arm kettlebell shoulder to overhead #53m #35f

-10 toes to bar

Indoor Fitness

1.8 min. snatch review

for time:

-50 kettlebell swings #53m #35f

-40 hand release pushups

-30 wall ball #20m #14f

-20 1 arm kettlebell shoulder to overhead #53m #35f

-10 toes to bar

post times to comments

 

06.19.20

“Now is the accepted time, not tomorrow, not some more convenient season.  It is today that our best work can be done and not some future day or future year.  It is today that we fit ourselves for the greater usefulness of tomorrow.  Today is the seed time, now are the hours of work, and tomorrow comes the harvest and the playtime.”-W.E.B. DuBois.

Day 95 shutdown.  This is hopefully the last time I have to write forced shutdown.  We have done our part to flatten the curve over the past 95 days and we are able to reopen thanks to you.  So today, we welcome you back inside.  The schedule for the next two weeks from today until Friday, 07.03.20 has been posted, and we will reevaluate adding/changing class times and adding capacity as COVID-19 numbers hopefully go down, as we learn over the next two weeks.  We will also update any changes to policies for our staff and members if there are any.  You can view our reopening policies here as well.  

Level 1 Home Gym

1..3 pos. power clean + 1 jerk work to moderate

workout adapted from CrossFit Cove & former member and Current Head Coach at Crossfit Cove Holden Harriot

6 rounds for time of:

-19 burpees

-11 thrusters #75m #55f

-63 double unders/single unders/jumping jacks

then

-650m run (roughly 3-5 min.)

Level 2 Home Gym

1.3 pos. clean + 1 jerk work to moderate

workout adapted from CrossFit Cove & former member and Current Head Coach at Crossfit Cove Holden Harriot

6 rounds for time of:

-19 burpees

-11 thrusters #75m #55f

-63 double unders

then

-65 cal. row/bike/ski/run

Indoor Fitness

1.10 min. power clean review

workout adapted from CrossFit Cove & former member and Current Head Coach at Crossfit Cove Holden Harriot

6 rounds for time of:

-19 burpees

-11 thrusters #75m #55f

-63 double unders

then

-65 cal. row/bike/ski/run

*the significance of the rep scheme is as follows:

6-June

19-19th (Freedom Day)

11-1/1 date of the Emancipation Proclamation

63-1863 was the year of the Emancipation Proclaimation

65-1865 was the year of Juneteenth 

Read about Juneteenth:

Juneteenth.org

Nationaljuneteenth.com

 

Reopening policy starting 06.19.20

The following are our reopening policies post government shutdown while we did our part to flatten the curve on the global pandemic for the past 95 days remaining closed, starting on Friday, 06.19.20 and running through the next two weeks at minimum, Friday,  07.03.20. Our schedule for this time is listed here.

First off, you have most likely seen these anywhere you went out, but they are worth repeating the CDC guidelines: 1)if you are sick or feeling ill, stay home, 2)wash your hands frequently, 3)do not come to class if you have been exposed to a person who tested positive for COVID-19 until 14 days post exposure or unless you received a test after exposure and were negative.

Next, two things, the common denominator to our indoor classes are our coaches.  The coaches who will be in front of you have been tested for COVID-19 and tested negative (they do NOT have it).  Our coaches will be given touchless thermometer readings, and if they are above 100.7 they will not be allowed to coach that day.  Our coaches will be wearing facemasks/coverings while in front of you during class times.

Now that we have that out of the way, what will your day in class look like for the next two weeks?

1)Our classes will have a limit of 8 members per class.

2)You can sign up for classes 24 hours in advance of class.

3)You should remain outside the building or in your car until 5 minutes before class, at 5 minutes til class we will open the front door which leads to the office.  You must be wearing a facemask or covering to enter the building.  Upon entering, you will pass by hand sanitizer which should be used by you.

4)After you use the hand santizer you can follow the markings on the floor to make your way to a 10ft. x 12ft.  rectangle.  Bring all your belongings into the square with you (gym bag, shoes, water, towel, etc.  Once you are inside your 10 x 12 rectangle, if you feel comfortable, you may remove your face covering.  If you need to leave your 10 x 12 space for any extra equipment or restroom breaks, you must put your mask back on.

5)As class ends, please sanitize your equipment with the disinfectant provided in your space.  Then gather your belongings and exit out the side door (not the office door).

In between class times, we will be taking the listed 15 minutes to make sure high traffic areas and equipment is cleaned and santitized.

We cannot wait to see you!

 

06.18.20

“Either America will destroy ignorance or ingnorance will destroy the United States.”-W.E.B. DuBois.

Day 94 shutdown.  Join us for our last Outdoor Fitness classes today at 7:00am & 4:30pm.  Tomorrow we will open our doors to you again.  Thank you all for being there for us to have doors to open again.

Level 1 Home Gym

1.front squat 10-10-10-10-10 work to moderate

for time:

-50 kettlebell swings #53m #35f

-40 hand release pushups

-30 1 arm kettlebell shoulder to overhead #53m #35f (total)

-20 kettlebell sumo deadlift high pull #53m #35f

-10 toes to bar

Level 2 Home Gym

1.front squat 10-10-10-10-10 work to moderate

for time:

-50 kettlebell swings #53m #35f

-40 hand release pushups

-30 1 arm kettlebell shoulder to overhead #53m #35f (total)

-20 kettlebell sumo deadlift high pull #53m #35f

-10 toes to bar

Outdoor Fitness

for time:

-50 kettlebell swings #53m #35f

-40 hand release pushups

-30 1 arm kettlebell shoulder to overhead #53m #35f (total)

-20 kettlebell sumo deadlift high pull #53m #35f

-10 toes to bar

post times to comments

 

06.17.20

Harlem

“What happens to a dream deferred?

Does it dry up

Like a raisin in the sun?

Or fester like a sore-

And then run?

Does it stink like rotten meat?

Or crust and sugar over-

like a syrupy sweet?

Maybe it just sags

like a heavy load.

Or does it explode?”

Langston Hughes

Day 93 shutdown.  Join us for Outdoor Fitness today at 4:30pm & 5:30pm.  We will have a post for you later today for our finalized practices for the when we open our doors to you in Indoor Fitness starting this Friday, 06.19.20 until Friday, 07.03.20.

COVID-19 at home

1.bird dog 10 (each side) x 3

2.glute ham bridge 10 x 3

21-15-9 reps for time of:

-step up w/ odd object

-odd object power clean

Level 1 Home Gym

1.deadlift 10-10-10-10-10 work to moderate

21-15-9 reps for time of:

-box jumps “24m “20f

-step up w/ odd object

-odd object power clean

Level 2 Home Gym

1.deadlift 10-10-10-10-10 work to moderate

21-15-9 reps for time of:

-box jumps “24m “20f

-step up/ sandbag #80m #50f

-sandbag over shoulder #80m #50f

Outdoor Fitness

21-15-9 reps for time of:

-box jumps “24m “20f

-step up/ sandbag #80m #50f

-sandbag over shoulder #80m #50f

post times to comments

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06.16.20

I, Too

“I, too, sing America.

I am the darker brother.

They send me to eat in the kitchen

When company comes,

But I laugh,

And eat well,

And grow strong.

Tomorrow,

I’ll be at the table

When company comes.

Nobody’ll dare

Say to me,

“Eat in the kitchen,”

Then.

Besides,

They’ll see how beautiful I am

And be ashamed-

I, too, am America.”

Langston Hughes

Day 92 shutdown.  Join us for Outdoor Fitness today at 7:00am and 4:30pm.

COVID-19 at home

1.bench 10-10-10-10-10 work to challenging

AMRAP in 10 min of:

starting with 10 reps of each movement, add 10 reps after finishing each round (ie-10,20,30, etc.)

-odd object goblet squats

-burpee over odd object

Level 1 Home Gym

1.bench 10-10-10-10-10 work to challenging

AMRAP in 10 min of:

starting with 10 reps of each movement, add 10 reps after finishing each round (ie-10,20,30, etc.)

-wall ball #20m #14f

-cal. row or bike

Level 2 Home Gym

1.bench 10-10-10-10-10 work to challenging

AMRAP in 10 min of:

starting with 10 reps of each movement, add 10 reps after finishing each round (ie-10,20,30, etc.)

-wall ball #20m #14f

-cal. row or bike

Outdoor Fitness

AMRAP in 10 min of:

starting with 10 reps of each movement, add 10 reps after finishing each round (ie-10,20,30, etc.)

-wall ball #20m #14f

-cal. row or bike

post rounds and reps to comments

150626213815-rainbow-white-house-super-tease

Read:

Supreme Court protects LGBTQ community from discrimination

 

06.15.20

Dreams

“Hold fast to dreams

For if dreams die

Life is a broken-winged bird

That cannot fly.

Hold fast to dreams

For when dreams go

Life is a barren field

Frozen with snow.”

Langston Hughes

Day 91 shutdown.  Check out yesterday’s post about our schedule from today, Monday, 06.15.20 until Friday, 07.03.20.  Outdoor Fitness today at 4:30pm & 5:30pm.  There will be no more equipment pickup or drop off as we will move forward with Indoor Fitness starting on Friday, 06.19.20.

So we were about a week off on guessing the correct timing to end our strength cycle.  But we are better than most about it.  We have been laying our strength cycles for more than a decade in dealing with training around various events such as local, regional, national, and international high school or collegiate sports, weightlifting, powerlifting, strongman, functional fitness, CrossFit; and individual things like bodybuilding shows, 5k, 10k, 1/2 marathons, marathons, Ragnar races, Spartan races, and whole hosts of random other things.  So, you will see lots of work to moderate this week and next; because the last thing we want to do is get you so sore, or worse; so borderline injured that you don’t want to come back in for a while.  See you all soon!

COVID-19 at home

for time:

-200m run

-10 odd object ground to overhead anyway

-400m run

-20 odd object ground to overhead anyway

-800m run

-40 odd object ground to overhead anyway

Level 1 Home Gym

1.tempo  squat 10 x 3 work to moderate in 20 min.

for time:

-200m run

-10 ground to overhead anyway #95m #65f

-400m run

-20 ground to overhead anyway #95m #65f

-800m run

-40 ground to overhead anyway #95m #65f

Level 2 Home Gym

1.squat 10-10-10-10-10 work to moderate in 20 min.

for time:

-200m run

-10 ground to overhead anyway #95m #65f

-400m run

-20 ground to overhead anyway #95m #65f

-800m run

-40 ground to overhead anyway #95m #65f

Outdoor Fitness

for time:

-200m run

-10 ground to overhead anyway #95m #65f

-400m run

-20 ground to overhead anyway #95m #65f

-800m run

-40 ground to overhead anyway #95m #65f

Outdoor Fitness

for time:

-200m run

-10 ground to overhead anyway #95m #65f

-400m run

-20 ground to overhead anyway #95m #65f

-800m run

-40 ground to overhead anyway #95m #65f

post times to comments