Hygiene and Home Workouts

As you are all aware, there is an increased effort for hygiene and awareness due to the spread of the newly identified virus. 

We make every effort to keep our facility as clean as possible at all times with your help, and we are asking now for even more effort from you guys:

  1. Rule number one is ALWAYS to stay away from the gym when you are sick. We are asking now that you take even more precautions and though we miss you, take an extra day off if you are even iffy.
    1. What classifies as sick, you ask? EVERYTHING. If you have to ask, stay home.
  2. Please make liberal use of the hand sanitizer mounted on the wall up front, and wash your hands before and after working out.
  3. Every day we wipe down equipment at the end of class, but sometimes it’s a little lack luster. Please make every effort to thoroughly wipe and clean everything you use while in the gym. We will ensure the mop is available for sweaty areas.
  4. We want to cheer you on and encourage you, but in following other workplace and hospital guidelines, we ask that you limit high fives and fist bumps for now.
  5. Unfortunately, the school closures will make things difficult for the parents, but we ask that you not bring any children into the gym at this time.

Unless absolutely forced to close by Larry himself, the gym will remain open

However, we understand your lives will be disrupted and may have to skip days. On Monday, we will provide 2 weeks worth of home workouts that follow the programming we have been working on.

Additionally, we have hired a professional sanitizing company to perform a deep and thorough cleaning of the facility, including sanitization. The staff will also increase the usual cleaning protocols, ensuring the gym is a safe and clean environment that you feel comfortable in. 

As always, Michael and Kati are available for questions or concerns. Thanks guys!

2019 Holiday Schedule

It’s that time again. The school year has just begun, and soon the holidays will be here before you know it! To help you plan ahead, here is our holiday schedule for 2019.

The schedule is also always up to date in Wodify (in the app and the on the site), but here is an easy to reference list. Please reserve in Wodify in advance for all classes, but especially holiday workouts. It helps us plan for you!

As our community, we consider you family and we are thankful to have you this and every holiday season.

OCTOBER

  • October 26th, Frightful Fitness Halloween WoD: Same Saturday Schedule, 8:00 AM, Wear your best costume in our second annual Halloween WoD and costume contest!

NOVEMBER

  • November 24th, Sunday: 2:00 PM Gymsgiving, Bring your favorite traditional Thanksgiving dish to share, and join us in a celebration to give thanks for another great year at The X-Project.
  • November 28th, Thanksgiving Day: One class only, 8:30 AM Doors Open 9:00 AM Workout Starts
  • November 29th, Black Friday: One class only, 8:30 AM Doors Open 9:00 AM Workout Starts
  • November 30th, Saturday: Same Saturday Schedule, 8:00 AM
  • December 1st, Sunday: Closed – No Open Gym

DECEMBER

  • December 23rd, Monday: Normal Schedule
  • December 24th, Christmas Eve: One class only, 8:30 AM Doors Open 9:00 AM Workout Starts
  • December 25th, Christmas Day: Closed
  • December 26th, Thursday: Two classes, 9:30AM and 5:30PM
  • December 27th, Friday: Two classes, 9:30AM and 5:30PM
  • December 28th, Saturday: Same Saturday Schedule, 8:00 AM
  • December 29th, Sunday: Closed – No Open Gym – 2:00 PM X-Project Holiday Party, Join us for a celebration full of fun, food, games, drinks, and community. Bring your favorite holiday dish to share, and bake a batch of cookies to participate in our cookie contest. All are welcome, so feel free to bring friends, family, neighbors, or coworkers. You’re invited to dress up all good and fancy, or pop on your ugliest sweater. See you there!
  • December 30th, Monday: Limited schedule, 5AM, 6AM, 9:30AM, 4:30PM, 5:30PM, 6:30PM
  • December 31st, New Years Eve: One class only, 8:30 AM Doors Open 9:00 AM Workout Starts
  • January 1st, New Years Day: Closed

2019 Memorial Day Murph

The ’MURPH’ is more than just a workout, it is a tradition that helps push us, humble us, and dedicate a bit of pain and sweat to honor a man who gave everything he had.

Memorial Day is just around the corner, and whether you’re new to CrossFit or not, you’ve probably heard about Murph at some point.

In case you’re unfamiliar, “Murph” is classic CrossFit workout known as a Hero WOD.

Hero WOD’s are made by CrossFit to honor the men and women that have fallen in the line of duty. This one is specifically to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005.

This workout itself was Michael’s favorite workout to do, which at the time referred to it as “Body Armor”, hence the 20 lb vest or body armor as part of the workout prescription. So, every year, CrossFitters around the world pay special tribute to Lieutenant Murphy by joining together and suffering through this workout.

1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
* with a 20lb weight vest 

This year, we will continue our tradition of honoring the sacrifice of Lt. Michael Murphy by completing the Murph workout on Memorial Day.

 

If you’ll be joining us for Murph, please reserve your spot in Wodify!

 

Don’t forget to grab your limited edition 2019 Murph tee in our online store!

Any proceeds from the sale of the shirts will be donated to the Lt. Michael F. Murphy Memorial Scholarship Foundation.


Additional Information

 

Competitors Programming. 3/18-3/23

Monday – Weakness Development/mobility or 19.4 repeat 

Weakness #1

sets: 4-5 performed every 2 min

reps: challenging number of perfect reps of your weakness

mobility: smashing quads and lats with KB and foam roller for 10-15 minutes

OR

19.4 repeat effort

Tuesday: Monostructural day

row conditioning

For time:

2k row at 80-85%

100 double unders

1k row at 90-100%

Wednesday: Weakness Deveopment/mobility 

Weakness #2: challenging number of reps EMOMx12

sets: EMOM for 12 minutes. On even minutes focus on weakness #2. On odd minutes perform 12 – 15 calories on the bike.

Mobility: Banded distraction work for hip external rotation. Banded distraction for ankle flexion with KB on top of knee.

Friday: Heavy Day 

(don’t do this if you want to give your best effort in the open on Saturday)

Thruster 5×5

1 set every :90 for 5 working sets

context: Take time to get yourself to your “working” sets and hit one set every 1:30.

Saturday: Weakness Deveopment/mobility 

19.4 then….

Weakness #1 + weakness #2

sets/reps: EMOM style workout for 10-15 minutes hitting challenging number of reps, alternating weaknesses EMOM

mobility: smashing calves and Thoracic spine with foam roller. Smashing posterior chain with lax ball while seated on a box 10-15 minutes total.

Upcoming competitions:

Spring competition in Hanover, PA for Masters athletes in May!

click the link to learn more and register for this upcoming competition!

Masters Competition at CrossFit Hanover

East Coast Battle @ Blue Crab Crossfit 5/18/19

EAST COAST BATTLE INFO

Battle of the Vikings @ Odin Crossfit in June 2019

Battle of the Vikings info

 

 

 

 

 

Competitors Programming. 3/4-3/9

Monday – Weakness Development/mobility or 19.2 repeat 

Weakness #1 :

sets: 5 sets of weakness work for 10 – 15 minutes

reps: challenging number of perfect reps of your weakness

mobility: smashing pecs with softball, Lats with foam roller, and thoracic spine for 10-15 minutes

OR

19.2 repeat effort

Tuesday: Monostructural day

Jump rope Conditioning

5 sets of near max effort double under.

Rest 1:30 between attempts (aim to hit a challenging number on each set; for me this would be 75-100)

Wednesday: Weakness Deveopment/mobility 

Weakness #2:

sets: EMOM 10-15 minutes

odd minutes: perform challenging number of reps for weakness #2 development

even minutes: 200 meter run

Mobility: Banded distraction work for hip, ankle, and hamstrings as your target areas

Friday: Heavy Day 

(don’t do this if you want to give your best effort in the open on Saturday)

Power snatch+hang squat snatch+ squat snatch

1 set every :90 for 5 working sets

context: Take time to get yourself to your “working” sets and hit one set every 1:30. Drop the bar after you complete the hang squat snatch, reset and hit your squat snatch from the floor.

Saturday: Weakness Deveopment/mobility 

19.2 then….

Weakness #1 + weakness #2

sets/reps: EMOM style workout for 10-15 minutes hitting challenging number of reps, alternating weaknesses EMOM

mobility: smashing and foam rolling ankles, quads, glutes (lower body)

Upcoming competitions:

Spring competition in Hanover, PA for Masters athletes in May!

click the link to learn more and register for this upcoming competition!

Masters Competition at CrossFit Hanover

East Coast Battle @ Blue Crab Crossfit 5/18/19

EAST COAST BATTLE INFO

Battle of the Vikings @ Odin Crossfit in June 2019

Battle of the Vikings info

 

 

 

 

 

Competitors Programming and the open. 2/25-3/2

The Open and adjusting intensity:

If you want to do your absolute best in the open like me :), it is important to taper your training so that you can produce maximum intensity on Saturday and possibly again on Monday if you want to redo your effort. For example, Friday’s class should be done at a very low level of intensity to stay prepared for Saturday (you shouldn’t get very out of breath and your muscles shouldn’t begin burning during class). Wednesday’s class may be hit at a high intensity, but tapering back your effort should begin on Thursday and then minimal intensity given during class on Friday. Check out the link regarding tapering your training with a nice visual.

Preparing for the open throughout the week

Redoing workouts:

If you are competing in the open over the next five weeks, check out this article regarding repeating workouts, and your mentality going into each attempt:

Redoing open workouts  

 

Monday – Weakness Development/mobility or 19.1 repeat 

Weakness #1 :

sets: EMOM for 10-15 minutes

odd minutes: weakness #1 work (see reps)

even minutes: 15/12 calorie air bike hard effort

reps: challenging number of perfect reps of your weakness

mobility: foam roll lower body (calves, quads, flutes) 10-15 minutes

OR

19.1 repeat effort

Tuesday: Monostructural day

Running Conditioning
4 x 200 m run

2 x 400 m run

1 x 800 m run

Context: put forth about 80% effort throughout.

Wednesday: Weakness Deveopment/mobility 

Weakness #2:

sets: 4 sets of ____ reps

reps: challenging number of reps based upon your weakness and abilities at that weakness.

Time: 15 minutes

Mobility: Throacic mobility work with foam roller for 10 minutes.

Friday: Heavy Day 

(don’t do this if you want to give your best effort in the open on Saturday)

Squat clean thruster TnG

2-2-2-2-2-2-2

context: sets of 2 should be at 80 percent of your heaviest thruster.  Take time to get yourself to your “working” sets and hit one set every 1:30.

Saturday: Weakness Deveopment/mobility 

19.2 then….

Weakness #1 + weakness #2

sets/reps: EMOM style workout for 10-15 minutes hitting challenging number of reps, alternating weakness EMOM

mobility: hip and ankle banded distraction work, 15 minutes total.

Upcoming competitions:

Spring competition in Hanover, PA for Masters athletes in May!

click the link to learn more and register for this upcoming competition!

Masters Competition at CrossFit Hanover

 

 

 

 

 

Competitors Programming – working weaknesses 2/18-2/24

New Focus for this blog: After attending the CrossFit Level 2 seminar with Michael, I have come to realize that identifying and correcting weaknesses should be at the forefront of adding in additional work to our classes.  It is now your job to identify two weaknesses that you wish to improve. We will work on improving these weaknesses through sets and EMOM style workouts after classes three days of the week. I will also program two additional workouts to be done with intensity for the other two days of the week. For your reference, my two weaknesses to work toward will be:

1. Squatting with an upright torso

2. Kipping gymnastics movements

Think of your weaknesses at your 2 most “limiting factors” and then movements that address those limiting factors would be those you practice. If you have any questions about what weaknesses to identify or how to work on improving your specific weaknesses please let me, Michael, or any other coach at the gym know so that we can help you get better. This layout follows the premise that More is not always Better with regards to movement and improving your abilities as a Crossfit athlete.

Article regarding the importance of improving limiting factors/weaknesses

This week I will write in what I did for a reference to develop your program.

Monday – Weakness Development/mobility 

Weakness #1 :

sets: 3-5 sets

reps: challenging number of perfect reps of your weakness

time: 15 minutes

me: 3 sets of superset:

10 air squat, 10 squat with a plate out front, 10 single arm overhead squats with dumbbell

mobility: banded distractions; lower body time: 15 minutes

Tuesday: Monostructural day

Row Conditioning
On the 0:00 – 21/15 Calorie Row
On the 1:30 – 18/13 Calorie Row
On the 3:00 – 15/11 Calorie Row

On the 5:00 – 21/15 Calorie Row
On the 6:30 – 18/13 Calorie Row
On the 8:00 – 15/11 Calorie Row

On the 10:00 – 21/15 Calorie Row
On the 11:30 – 18/13 Calorie Row
On the 13:00 – 15/11 Calorie Row

Context: row hard.

Wednesday: Weakness Deveopment/mobility 

Weakness #2:

sets/reps: E2MOM style workout where you hit a challenging number of reps

Time: 15 minutes

me: 5 sets of 5 ring muscle ups

one set done every 1:30.

Mobility: Smashing back/lats for 15 minutes

Friday: Heavy Day 

Split Jerk

3-3-3-3-3-3-3

context: sets of 3 should be at 70-80 percent. Take time to get yourself to your “working” sets and hit one set every 2:00.

Saturday: Weakness Deveopment/mobility 

Weakness #1 + weakness #2

sets/reps: EMOM style workout for 10-15 minutes hitting challenging number of reps, alternating weakness EMOM

me: EMOM x 12: alternating movements each minute

10-15 kipping HSPU , 10 OHS with empty barbell

mobility: smashing lower body

Upcoming competitions:

Spring competition in Hanover, PA for Masters athletes in May!

click the link to learn more and register for this upcoming competition!

Masters Competition at CrossFit Hanover

 

 

 

 

 

Competitors programming 2/4-2/9

Monday – Gymnastics Conditioning

Skill Conditioning
5 Rounds, Not For Time:
2 Rope Climbs
8 Box Step-Ups (50’s/35’s)
12 Handstand Push-ups

Context: the purpose of this piece is to get your performing the two gymnastic movements under muscular fatigue from the box step ups, so work through this with purpose and some tenacity.

Tuesday: Monostructural day

Running
5-4-3-2-1:
Minutes For Distance

Rest Half the Time Between Rounds

context: get yourself very uncomfortable toward the end of each interval and throughout the entire last two intervals of two and one minute. Stay upright as you are running and be sure to practice the mid foot strike.

Wednesday: weightlifting

clean and jerk complex 

1 set every :90 seconds, for 10 sets:

1 power clean+1 hang squat clean+1 squat clean (TnG)+ 2 split jerks

context: this complex should be unbroken. Begin at a light/moderate load and progressively build throughout the ten sets.

Friday: met-con day

“After Party”
1-2-3-4-5-6-7-8-9-10:
Dumbbell Front Squats (50’s/35’s)

30 Double Unders After Each Round

Context: Treat this as open prep. Squats should be unbroken and at a blistering pace. Breathe at the top and bottom of each squat to maintain composure into the skill of double unders.

Saturday: Body armour

Midline
2 Rounds:
30 Seconds Single Arm Kettlebell Overhead Hold (Left) + 15 GHD Sit-Ups
30 Seconds Single Arm Kettlebell Overhead Hold (Right) + 15 GHD Sit-Ups
30 Seconds Double Kettlebell Front Rack Hold + 15 GHD Sit-Ups

 

context: kettlebell carries should be at the weight you use when Michael has us perform overhead carries during class

Upcoming competitions:

Spring competition in Hanover, PA for Masters athletes in May!

click the link to learn more and register for this upcoming competition!

Masters Competition at CrossFit Hanover

 

 

 

 

 

2019 Crossfit Open: February-March

It’s that time again! If you’ve been doing Crossfit for a while, you’ve no doubt heard about or participated in the Crossfit Open; the worldwide 5-week long competition that the entire community is encouraged to join in.

If you haven’t, read about it here.

With the recent changes to the Games structure, this year we are lucky enough to get TWO Open events, and the first one starts February 21st and final scores are due March 25th.

Each Thursday night at 8pm, the Games team announces the workout for the week with scaling options and movement standards. Those that have registered have until Monday night at 8pm to complete the workout and submit their scores.

At The X-Project, we will be completing all Open events on Saturday mornings at 8am class.

If you plan to officially register for the Open and require a judge, let us know. Look for our affiliate name, East Frederick Crossfit.

If not, you will still be participating and completing the workouts with your Level customizations!

The Crossfit Open is an opportunity for the worldwide community to come together and anxiously await Dave Castro’s weekly torture. It’s a fun way to connect with Crossfitters all over the world, and we encourage you to participate!

Competitors programming 1/28-2/2

Monday – Gymnastics Conditioning

10 Minute bike and toe to bar intervals

On the 2:00 – 40% of Max Toe to bar
On the 4:00 – 50% of Max Toe to bar
On the 6:00 – 40% of Max Toe to bar
On the 8:00 – 50% of Max Toe to bar
On the 10:00 – 40% of Max Toe to bar

Context: record total bike calories. Test max set of toe to bar before this session if you do not know that number for you. Bike hard, 300-400 watts.

Tuesday: Monostructural day

Row Conditioning
On the 0:00 – 50/35 Calorie Row
On the 4:00 – 30/24 Calorie Row
On the 7:00 – 30/24 Calorie Row
On the 10:00 – 15/12 Calorie Row
On the 11:00 – 15/12 Calorie Row
On the 12:00 – 15/12 Calorie Row

context: get yourself uncomfortable toward the end of each interval and throughout the entire last three intervals.

Wednesday: weightlifting

Push Press
5 Sets of 3

Final Three Sets to Build to a Heavy Set.

Push Jerk

5 sets of 3

start at your final set of push press if you are able.

Friday: met-con day

“Layup”
25-20-15-10-5:
Box Jump Overs (24″/20″)
Toes to Bar

Directly Into…

5-10-15-20-25:
Hang Power Snatch (75/55)
Wallballs (20/14)

Context: determine your limiting exercise in this wod and break that exercise up EARLY with five second breaks. Treat this as open prep.

Saturday: Body armour

Body Armor
3 Supersets:
30 Second Kettlebell Front Squat Hold (53’s/35’s)
10 Double Kettlebell Bent Over Row
50 Banded Pull-A-parts

Benefits of banded pull aparts