10.05.19

“Through the years, I have combined meditation, action, and the Iron into a single strength. I believe that when the body is strong, the mind thinks strong thoughts. Time spent away from the Iron makes my mind degenerate. I wallow in a thick depression. My body shuts down my mind.” – Henry Rollins

Click here to support Iron Crab Barbell at USAPL Raw Nationals!

Click here to start with us on our Fall Into Fitness Special today!

REMINDERS: No more 10:30am classes, only 9:30am classes from here on out!

Fitness

1.power clean work to a 1RM in 18 min.

*compare to 08.07.19

12-9-6 reps for time of:

-toes to bar

-alternating hand dumbbell power snatch (you pick the weight)

-200m run after each round

Performance & Sport

1.clean & jerk off blocks work to a 1RM in 18 min.

for time:

-150 wall ball #20m #14f*

*in as few sets as possible, run 400m after every set is broken

post times to comments

 

 

 

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08.07.19

“Any weight you make is better than any weight you miss.”-Greg Everett.

Fitness

1.power snatch work to a 1RM in 15 min.

*compare to 06.14.19

2.power clean work to a 1RM in 15 min.

*compare to 06.12.19

12-9-6 reps for time of:

-toes to bar

-cal. r/b/s/r

Performance & Sport

1.snatch work to a 1RM in 15 min.

*compare to 06.14.19

2.clean & jerk work to a 1RM in 15 min.

*compare to 06.12.19

every 3 min. for 12 min. perform:

-50 double unders

-max unbroken HSPU

rest the remainder of the 3 min. in each round

*score is total HSPU

post loads and times or reps to comments

 

06.12.19

“Continuous effort, not strength or intelligence, is the key to unlocking your potential.”-Liane Cardes.

Fitness

1.power clean 1RM in 18 min.

*compare to 01.15.19

for time:

-row 1000m

Performance & Sport

1.clean & jerk 1RM in 18 min.

*compare to 07.03.18

for time:

-75m/60f cal. on bike

Sample Met-con programming for Open Gym:

1.alternating EMOM for 12 min. of:

-5 burpee box jump overs “24m “20f

-12m/8f cal. on bike

2.run 45 cal.

post loads and times to comments

RSCN4430

Stand it up!

01.15.19

“The quality of a person’s life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor.”-Vince Lombardi.

Fitness

1.power clean 1RM in 15 min.

*compare to 10.16.18

with a constantly running clock set for 15 min. perform:

-3 min. max reps toes to bar

-3 min. max reps double unders

-3 min. max reps hand release pushups

-3 min. max reps cal. row/bike/ski

-3 min. max reps toes to bar

*compare to 11.29.18

Sport & Performance

1.clean off blocks 1RM in 15 min.

*compare to 10.17.18

with a constantly running clock for 15 min. perform:

-3 min. max cal. row

-3 min. max bar muscle ups

-3 min. max cal. bike

-3 min. max ring muscle ups

-3 min. max double unders

*compare to 11.29.18

post total rounds completed/total rounds available or reps from each to comments

rscn3439

 

10.16.18

“The game of lifting isn’t an 8 week pursuit.  It doesn’t last as long as your latest program does. Rather, it’s a lifetime pursuit.  If you understand this, then progressing slowly isn’t a big deal.  In fact, this can be a huge weight lifted off your back.  Now you can focus on getting those 5 extra pounds rather than 50.”-Jim Wendler.

Fitness

1.power clean 1RM in 15 min.*

*compare to 08.30.18

2.push press 1RM in 15 min.*

*compare to 08.29.18

for time:

-500m row AFAP

*compare to 08.28.18

Sport & Performance

1.bench work to a 1RM in 15 min.*

*compare to 08.29.18

2.deadlift work to a 2RM in 18 min.*

*compare to 08.28.18

for time:

-50 cal. bike AFAP

*compare to 08.28.18

img_0291

Pull big like Justin.

08.30.18

“It is not the mountain we conquer but ourselves.”-Sir Edmund Hillary.

Sport & Performance.

1.snatch 1RM off blocks in 15 min.

*compare to 01.16.18

2.clean 1RM off blocks in 15 min.

*compare to 06.20.17

“Diane”

21-15-9 reps for time of:

-deadlift #225m #155f

-handstand pushups

*compare to 03.17.18

Fitness

1.power clean 1RM in 15 min.

*compare to 07.03.18

2.strict press 1RM in 15 min.

15-10-5 reps for time of:

-cal. row/bike/ski/run

-toes to bar

post times to comments

FSCN2277

Fall isn’t here yet.

 

07.03.18

We are focused on the long term development of you, our athletes here at Southern Maryland CrossFit.  We do not promise any quick fixes.  We ever say it never gets any easier, you just get better.

We plan to take care of you and improve your fitness year after year.  Over our ten years in business we have one ten year athlete, three eight year athletes, one seven year athlete, seven five year athletes, four four year athletes, four three year athletes, eight two year athletes, and eight athletes who have been with us at least one year.  We want to take a moment this week to thank the following active athletes who have been here with us for at least one year:

-Mike

-Claudia

-Gabe

-Jonny

-Rob

-Shanay

-Izzy

-Kylie

Sport & Performance

1.find a clean & jerk 1RM in 15 min.

*compare to 05.16.18

for time:

-run 1 mile

-row 1k

**compare to 03.31.18

Fitness

1.find a power clean 1RM in 15 min.

*compare to 05.16.18

“Karen”

for time:

-150 wall ball #20m #14f

**compare to 05.16.18