08 Jul 10
 
Beginner
Back Squat 3 x 5
Press 3 x 5
 
Intermediate
Back Squat 3RM
Press 3RM
 
Then
 
3 rounds for time of:
500M Row
21 BW Bench Presses
 
Post loads and time to comments

We had some more first timers at the gym last night.  Greg has ventured out of his CrossFit garage and will hopefully be a regular face in the evenings.  He has some huge potential to lift some seriously heavy loads long distances quickly.  Lindsey had her first introduction to CrossFit yesterday and demonstrated she is a quick learner with some amazing deadlift form.  She will be a strong athlete in no time.
 

Photo courtesy of CrossFit.com, MSgt Tim Phillips, Camp Leatherneck Afghanistan
 
Rest/Regeneration
 
Overhead squat work, work up to 5 singles at 85% of max.
 
Run or row a 5k, we are not looking for a new personal best.  This should be no more than 80%.
 
Then foam roll, dynamic mobility work.

We had a great opening workout yesterday.  Pat stopped in with a buddy and Nick competed his first CrossFit workout.  It was humbling for everyone but they all did great.  Nick will be a different player on the lacrosse field this year after we put some muscle mass on him and make him a faster, more powerful athlete.
 
06 Jul 10
 
Beginner and intermediate
Chin-ups 3 x failure
 
Then
 
5 Deadlifts (70% of 5rm)
10 box jumps (24")
As Many Rounds As Possible in 10 minutes
 
Post reps and rounds completed to comments.
 
 

We wanted to thank everyone who came out to the open house on Saturday.  We had a big turn out of old friends and new faces.  Everyone seemed impressed with the facility and excited to get started.
 
The highlight of the day was Lisa and Mallory jumping in to their first CrossFit workout in front of about a dozen spectators.  They did a great job and impressed everyone with their performance.
 
We start up with our official first classes this evening.  Hope to see everyone there.
 


05 July 10
 
Beginner
Back Squat 3 x 5
Press 3 x 5
 
Then
 
Tabata ball slams (30 pound ball)
Tabata Sit-ups
Tabata ball slams
Move from ball slams to sit-ups to ball slams with no rest.  Total reps for all exercises are counted.
 
Post loads and total reps to comments

We have finally finished everything at the gym and will officially be ready for the opening tomorrow.  Nothing like cutting it close.  I will grab some Paleo friendly beer and get it on ice tonight, put out some food and water in the morning and we are set.
 
Hope to see you there.
 
Open House 9am-12, Saturday July 3rd
71 John Street
Westminster, MD 21157
Located just behind Tristar Martial Arts Academy
 

 
02 Jul 10
 
Power Clean 3-3-3-3-3
 
Then
 
400m Sprint
Max rep Push-up for total time it took you to sprint
400m Sprint
Max rep of Sit-ups for total time it took you to sprint
400m Sprint
Max rep of Wallball for total time it took you to sprint
400m Sprint
 
Post load and total reps to comments

A reminder that we are having an open house on Saturday from 9am to 12 noon on Saturday 03 July.  Stop by, check out the new space, see what we offer, and maybe try a WOD if you would like.
 
01 Jul 10
 
Beginner
Back Squat 3 x 5
Bench Press 3 x 5
 
Intermediate
Back Squat 3RM
Bench Press 3RM
 
Then
 
3 Push Jerks (135 pounds)
6 Ring Dips
9 Box Jumps (24")
As Many Rounds As Possible in 10 minutes

We used our Prowler for yesterday's workout which really is an awesome piece of equipment.  They run a few hundred bucks, weigh about 65 pounds unloaded, and take up a pretty good chunk of floor space.  I mentioned that cars work just as well for pushing and most of have one or we can find one without much effort.
 
Below is a photo sent to us from some of our regulars on TDY in Houston.  A rental car, a hotel parking lot, and grown men pushing a perfectly serviceable car must have drawn more than a few strange looks from the patrons and staff.
 
Is that Assman pushing with lurch in the car?  I think you were at a distinct disadvantage with the 6'8" dude in the front seat.
 

 
30 Jun 10
 
Jump rope for 5 minutes
Row for distance for 5 minutes
 
Then
 
Work a skill you need practice with
 
Then
 
Static Mobility
Foam roll

The Prowler is that one piece of gear we have that people love to hate.  This one will leave you feeling a little different for the rest of the day.
 
If you don't have a Prowler, sign up with us or find a similar object to push.  Cars work well but are much more difficult to scale the weight.
 

 
29 Jun 10
 
Beginner and Intermediate
DL 5RM
3 x Failure Chin-ups
 
Then
 
6 x 80 feet Prowler Push on the low handles.  Rest 2:30 between pushes and load sled appropriately.
 
Post loads and reps to comments

We have finished all assembly in the new gym.  Big thanks to Pat who showed up Saturday afternoon to give me a hand with the pull-up bars.  I can honestly say if he wouldn't have stopped over when he did I would still be hanging pull-up bars this week.  It was a huge effort to get those up and mounted to the concrete floor.
 
Below are a couple photos of the finished gym.  For those of you who are new to our methods you will not see rows of treadmills, endless supplies of machines, or physio balls.  We leave all that to Gold's Gym where you will find endless supplies of these things along with no shortage of people reading on treadmills and socializing between sets.
 
Congratulations to Vic who competed as an individual at the Toughest Marine Competition in Quantico last week.  Not only did he compete by himself against 4 man teams, we hear he turned more than a few heads with his performance.  Vic is one of the toughest guys I know.
 
 

28 Jun 10
 
Beginner
Back Squat 3 x 5
Press 3 x 5
 
Intermediate
Back Squat 5 x 5
Push Jerk 5 x 3
 
Then
 
4 Rounds For Time of:
1 x suicide sprint
25 Ball Slams (30 pound ball)
 
Post loads and time to comments

We are getting a lot of interest and questions about our July 3rd opening the last few days.  We will be open from 9am until around noon for all of those that have expressed interest in stopping in to check us out.  We will keep you updated here and on our Facebook page so check back frequently. 
 
We will be installing the Pull-up bars this Saturday so stop in if you are in the area.
 

 
25 Jun 10
 
Power Snatch 3RM
 
Then
 
Courtesy of CrossFit Football:
 
15 Dumbell Thrusters
500M row
As Many Rounds As Possible in 15 minutes
 
Post loads and rounds completed to comments