Eat By Design Seminar

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WHEN:

Sunday, February 16th, 2014 @ 12:30pm

WHERE:

CrossFit Annapolis

WHY:

Eat By Design:

  • works in harmony with our body’s genetic make-up and design. It is not a diet, but instead an approach to fulfilling the nutritional requirements of the body for optimal function.

  •  teaches people how to eat to create health, instead of eating to alleviate a symptom or to treat a disease.

  • is a sustainable, enjoyable and incredibly healthy approach to eating for life.

**All attendees will receive the Eat By Design Manual.**

COST: FREE!!

This seminar, hosted by Dr. Bryant Harris, will help you learn the principles of Eat By Design.  If you are interested in attending please email Dr. Bryant Harris at drharris@trucentered.com

 

 

Fundamentals, Virtuosity, and Mastery

We, at CrossFit Annapolis, have committed ourselves to maintaining a level of excellence and virtuosity and instill those traits into each one of our athletes.  Below you will find a letter from the Founder of CrossFit, Greg Glassman, to CrossFit Trainers Worldwide which may shed some light as to why WE focus heavily on the basics/fundamentals and form and the direction you may see the box shifting in an effort to maintain the level of excellence and virtuosity that we have become known for.

Fundamentals, Virtuosity, and Mastery

An Open Letter to CrossFit Trainers
CrossFit Journal August 2005
Greg Glassman
 

In gymnastics, completing a routine without error will not get you a perfect score, the 10.0—only a 9.7. To get the last three tenths of a point, you must demonstrate “risk, originality, and virtuosity” as well as make no mistakes in execution of the routine.

Risk is simply executing a movement that is likely to be missed or botched; originality is a movement or combination of movements unique to the athlete—a move or sequence not seen before. Understandably, novice gymnasts love to
demonstrate risk and originality, for both are dramatic, fun, and awe inspiring—especially among the athletes themselves, although audiences are less likely to be aware when either is demonstrated.

Virtuosity, though, is a different beast altogether. Virtuosity is defined in gymnastics as “performing the common uncommonly well.” Unlike risk and originality, virtuosity is elusive, supremely elusive. It is, however, readily recognized by audience as well as coach and athlete. But more importantly, more to my point, virtuosity is more than the requirement for that last tenth of a point; it is always the mark of true mastery (and of genius and beauty).

There is a compelling tendency among novices developing any skill or art, whether learning to play the violin, write poetry, or compete in gymnastics, to quickly move past the fundamentals and on to more elaborate, more sophisticated movements, skills, or techniques. This compulsion is the novice’s curse—the rush to originality and risk.

The novice’s curse is manifested as excessive adornment, silly creativity, weak fundamentals and, ultimately, a marked lack of virtuosity and delayed mastery. If you’ve ever had the opportunity to be taught by the very best in any field you’ve
likely been surprised at how simple, how fundamental, how basic the instruction was. The novice’s curse afflicts learner and teacher alike. Physical training is no different.

What will inevitably doom a physical training program and dilute a coach’s efficacy is a lack of commitment to fundamentals. We see this increasingly in both programming and supervising execution. Rarely now do we see prescribed
the short, intense couplets or triplets that epitomize CrossFit programming.

Rarely do trainers really nitpick the mechanics of fundamental movements. understand how this occurs. It is natural to want to teach people advanced and fancy movements. The urge to quickly move away from the basics and toward advanced movements arises out of the natural desire to entertain your client and impress him with your skills and knowledge. But make no mistake: it is a sucker’s move. Teaching a snatch where there is not yet an overhead squat, teaching an overhead squat where there is not yet an air squat, is a colossal mistake. This rush to advancement increases the chance of injury, delays advancement and progress, and blunts the client’s rate of return on his efforts. In short, it retards his fitness.

If you insist on basics, really insist on them, your clients will immediately recognize that you are a master trainer. They will not be bored; they will be awed. I promise this. They will quickly come to recognize the potency of fundamentals.
They will also advance in every measurable way past those not blessed to have a teacher so grounded and committed to basics.

Training will improve, clients will advance faster, and you will appear more experienced and professional and garner more respect, if you simply recommit to the basics.

There is plenty of time within an hour session to warm up, practice a basic movement or skill or pursue a new PR or max lift, discuss and critique the athletes’ efforts, and then pound out a tight little couplet or triplet utilizing these skills or just play. Play is important. Tire flipping, basketball, relay races, tag, Hooverball, and the like are essential to good programming, but they are seasoning—like salt, pepper, and oregano. They are not main courses.

CrossFit trainers have the tools to be the best trainers on earth. I really believe that. But good enough never is, and we want that last tenth of a point, the whole 10.0. We want virtuosity!!

All Evening Classes Cancelled (Tues, Jan 21)

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WEATHER UPDATE: Safety first! ALL classes (Crossfit, Teens and Foundations) are cancelled for this evening (Tuesday, January 21). Please check back later for information regarding classes tomorrow. Please be safe and enjoy your snow day!

Performance vs. Fitness – New Programming Layout!

IN A EFFORT TO IMPROVE THE GYM AND  RESULTS,  YOU WILL BEGIN TO SEE A FEW NEW CHANGES TO THE PROGRAMMING,

We are switching to a new template for programming and will be posting two workouts each day where applicable.  The two groups are called PERFORMANCE and FITNESS. Read below to understand what each one means and how this pertains to you. This change will take the place of our Elements classes. Instead of only have 2 days a week to help with technique and movement patters, now each class will have prescribed options.  If you are starting under FITNESS, and are considering jumping into the PERFORMANCE program ask a Coach to make sure you are a good fit for the program!

The goal of this switch is to provide the best programming for the various kinds of athletes in the gym. Those who are in the gym for general health and fitness, and those who have the goal of competing and taking CrossFit to the next level.

PERFORMANCE – If you are training in CrossFit for sport.  If you are in this program, you have mastered all of the basic CrossFit moves, have sufficient strength numbers, and have efficient form in the Olympic lifts. This program will involve more technical movements, as well as heavier loads in workouts when needed.

THE FOLLOWING MOVEMENTS MUST BE MASTERED TO BE IN PERFORMANCE:

Strict Pullups, Chest to Bar Pullups, Ring Dips, HSPU with no deficit, Squat Clean, Squat Snatch, OHS, Snatch Balance, Pistols, Rope Climbs, T2B, Double Unders, KB Snatch,

FITNESS-  You are either new to CrossFit or you just CrossFit for general health and fitness, you don’t plan to compete in any competitions(at this time), and are still working to master and Rx normal programmed workouts. This program will build a general work capacity in the foundations of CrossFit. Don’t worry, just because your not going to compete at the crossfit games, doesn’t mean its going to be easy ! It will be less technical, but simplicity is just as good an effective.  You will still be pushed, and challenged as normal. All athletes coming out of Foundations or who have been CrossFitting for less then 6 months will required to stick the Fitness programming.

Some day’s the workouts will be the same, so if you don’t see two workouts specified, assume that everyone is doing the same workout for that day. Some days it may just be small changes, other days it could be completely different workouts. This small change will help each individual athlete achieve their specific goals and get the very best out of each class. If you have any questions or concerns please feel free to contact Coach Shannon.

*adapted from a blog post developed by CrossFit Syndicate.

The CrossFit Open Is Upon Us…

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It’s that time of year again! On January 15th (or anytime thereafter up until the end of February), visit the CrossFit Games Website to sign up on the CrossFit Annapolis team for this year’s CrossFit Open.  For all who do not know what the CrossFit Open is:

  • A five week worldwide competition.
  • 1 wod a week. You complete it at the gym, or send in a video of you performing it.
  • Everyone is ranked in the world.
  • The top 60 athletes and 30 teams are then invited to regional competition.
  • The top  3 finishers in regions go to the CrossFit Games in Carson, CA in July.

If you have done it before or not, just sign up and see how you do.  It will show you where you have improved, as well as, what weaknesses you need to work on.  For those that have competed in it before, leave some comments encouraging our new members  to participate.

You Want Me To Do How Many Reps…31×1

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On occasion you may see that we have started putting in tempo prescriptions for some of the movements, specifically lifts.

To explain what these numbers mean lets use the squat at a tempo of 31X1.

The FIRST number indicates the lowering (eccentric) part of the lift. In this case, the athlete will lower to the bottom of the squat in 3 seconds. This forces the athlete to maintain tension and control of themselves instead of divebombing.

The SECOND number tells the athlete how long to hold the bottom of the lift. In this case, maintaining tension and good position at the bottom for one second. Don’t get soft!

The THIRD number indicates the speed at which the athlete should ascend to the top of the lift (concentric phase). If it’s 3, then 3 seconds up to the top. If you see X, such as in our example, then this means to explode up to the top as fast as possible. Follow the tempo even if you can move the weight faster.

The FOURTH number tells us how long to hold the top of the movement. In this case a one second hold at the top to get reorganized for the next rep. In all cases, the first number of a tempo lift is always the lowering (eccentric) portion, even if the movement starts with the ascending (concentric) portion (like a weighted pull up).

Why do we doing this? A few reasons:

  1. Constantly Varied. We hear this all the time in CrossFit. Switch things up instead of just going for Max effort lifts all the time.
  2. Focus on muscular elements versus tendinous elements (a slow, controlled motion is going to place more stress on the muscles, whereas a bouncy or ballistic motion will place more stress on the tendons, etc.)
  3. Improved Stability.
  4. Get stronger of course! More time under tension = gains, gains, more gains!

Paleo Challenge 2014

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PALEO CHALLENGE 2014

This year, our sister facility CrossFit BWI will be hosting a Paleo Challenge beginning on Monday, January 20th concluding on Friday, February 28th (coincedently right before the initial Crossfit Open Workout).  In order to participate in the challenge, there will be a $20 buy in which will go towards the 1st Prize Winners (one Male and one Female), in addition to a  party to celebrate with a Centurion in March! Any leftover proceeds will donated to a charity to be determined at a later date.  In preparation for this challenge, our very own Ryan Thompson, will be hosting a nutrition discussion on Saturday, January 18th at 10am followed by a Group Benchmark WOD at 11AM (to be retested at the end of the challenge to help determine how much progress is made).  Make sure to bring paper and pen for notes if needed/desired.  The discussion will be an excellent  is opportunity to gain clarification surrounding the guidelines of the challenge and/or any questions or concerns regarding adopting a paleo diet.  If you are unable to attend the nutrition discussion, or the 11AM Benchmark WOD, you will still be able to perform the benchmark WOD on that Saturday, January 18th during your regular class time, just ask any coach for additional details.

All the rules will be posted on the CrossFit BWI Blog/facebook, and we will also provide you with a suggested shopping list to guide you in the right direction.

 

January Athlete of the Month – Joe Posey

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Congrats to our January Athlete of the Month Joe Posey! Great work!

How did you first get involved with Crossfit? Take us back to your first WOD- how did that feel? What did you think?

 I was a swimmer in a masters swim program and one of my swim mates invited me to a crossfit workout.  This was two + years ago when I lived in Pittsburgh.  My first WOD was 50 box jumps, 40 wallballs, 30 Kettlebell Swings, 20 clapping pushups and 10 snatches.  The coach made me use a 14” box, 10 lb ball and a pvc pipe for the snatch – thank goodness.  I limped for a week but was hooked from this first workout and have been a crossfiter ever since. I joined CFA in June 2012 when I moved to Annapolis.  My first CFA workout was 5 rounds – run 400 -10 burpees and it was 97 degrees, brutal.

What changes have you seen in your body, health and overall fitness since starting at CFA?

I now buy custom suits – they are so sweet.  I am in the best shape of my life and stronger than ever.  And, I can squat more then my three daughters’ boyfriends.

What is your favorite CrossFit moment?

Pulling a sled with 3 45# plates while carrying 2 35# Kettlebells 800 yards (thanks Luis) and I must say, the Filthy Fifty on January 2 was an epic workout. Such group suffering is inspirational

What do you enjoy most about being an athlete at CFA?

The camaraderie, the coaching, the support, the group motivation, and the feeling of superiority, in every aspect, over non crossfitters.

 What goals are you working on?

Damn double unders (I am close)

Butterfly Pull Ups

Pistol Squats

300+ score on Fight Gone Bad

Clean and Jerk 185#

Squat 315#

What the Coaches are saying:

“Joe is always working hard to improve his weaknesses. He puts the time into strength class and it has been showing in his WODs. Keep killing it Joe.” Coach Ryan Burns

“Joe’s dedication shows. He constantly puts the work in on a regular basis and is running circles around these young guys. He also has all daughters so he better keep killing it at CFA!” Coach Josh

“Joe is a testament to what you can do if you commit to it. He works his butt off and has the ability to grow a stache that would make Sam Elliott blush!” Coach Walt

“Joe is such a beast in the gym.  Seeing him always strive to be better is truly inspiring as a coach.  No matter what may lay ahead, Joe tackles it head on without hesitation.  Truly worthy of the title athlete of the month!” Coach Luis

“Joe is a true pleasure to coach.  From giving it his all, to cheering on his fellow classmates, to entertaining everyone with his endless jokes and smile, Joe is a wonder part of our CFA family. Congrats Joe! Well deserved!”  Coach Shannon

Wednesday

“Helen”
Three rounds for time:
Run 400 meters
21 KBS  1.5/1
12 Pull-ups

Elements:
A1: Ring Rows (EMOM 12)
5 elevated ring rows on even mins
A2: Box Jumps (EMOM 12)
5 reps with step down on odd mins
30/24′
+
3 rounds
Run 200m
12 kbs 1.5/1pd
6 pull-ups

Christmas Time Is Here….

We Wish Everyone A Happy, Healthy and Warm Holiday Season! Thank You For Making 2013 One Of Our Best Years Yet. Here Is To An Even Better 2014!

 

Here Is Our Holiday Schedule:

Christmas Eve (December 24th)- 10am ONLY
Christmas Day (December 25th)- CLOSED
December 26th – 10am ONLY

New Years Eve (December 31st)- 10am ONLY
New Years Day (January 1st)- CLOSED