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CrossFit Ocean City
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HIGH ENERGY SNACKS FOR YOUNG ATHLETES
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Young athletes are like high-powered cars with little gas tanks. In order to keep young athletes and cute sports cars zipping down the road, their tanks must be refilled with high octane fuel regularly. Choose fuel that optimizes performance. For young athletes, this means real foods that nourish and support... Continue reading
Posted 2 days ago at Nibbles and Bits
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WODs for 5/20 to 5/25
Monday - 5/20 Shoulder Press - 5-5-5-5-5 Push Press - 3-3-3-3-3 Push Jerk - 1-1-1-1-1 Tuesday - 5/21 "Kelly" Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots, 20 pound ball... Continue reading
Posted 4 days ago at Main CFOC Workout of the Day
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WE'VE BEEN NOMINATED - NOW PLEASE VOTE FOR CROSSFIT OCEAN CITY
Click HERE to go to the form. Scroll down to the Gym and vote for "CrossFit Ocean City". You'll also need to vote for 19 other local businesses in other categories. When you do, think of all those at CrossFit... Continue reading
Posted 6 days ago at CrossFit Ocean City
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WODs for 5/13 to 5/18
Monday - 5/13 "Team" Angie Teams of 2 or 3 complete the following for time: Run 400m together then complete the following: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Then run 400m together to complete the WOD (Note: runs... Continue reading
Posted May 12, 2013 at Main CFOC Workout of the Day
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SNACKS VS MINI-MEALS
"Snacks" have become a mainstay in most peoples eating strategy. The idea of quick, easy, and tasty is hard to pass up. Unfortunately, most snacks are non-nutrative, empty calories that taste really good. Mini-bags of crunchy chips, popcorn, pretzels, low-fat cookies, 100 calorie yogurt, granola, gluten-free crackers, and Special K... Continue reading
Posted May 9, 2013 at Nibbles and Bits
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RHABDOMYOLYSIS - WHAT IS THAT?
Thought it might be about time to re-post this essay I wrote back in November of 2007. The info still applies today; however, given CrossFit's up-front treatment of the potential for rhabdo, its signs, and how to properly scale to... Continue reading
Posted May 8, 2013 at CrossFit Ocean City
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CROSSFIT OCEAN CITY SCAVENGER RACE
SCAVENGER RACE TO BENEFIT the HEART OF WORCESTER COUNTY Located in Berlin, Maryland, Worcester Youth and Family Services provides services that help people of all ages lead healthy, fulfilling lives. In addition to counseling services, Worcester Youth and Family Services... Continue reading
Posted May 8, 2013 at CrossFit Ocean City
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SUNDAY STRENGTH SERIES
Sunday Strength Series continues today, Sunday May 5, 12:30-1:45. One of the best ways to improve your clean and jerk is to improve efficiency of movement. Join us today for a skill clinic and uncover areas of improvement. After a... Continue reading
Posted May 5, 2013 at CrossFit Ocean City
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WODs for 5/6 to 5/11
Monday - 5/6 For Time: 50 KB Swings 100 Double Unders 2000m Row 1 mile Run 100 Double Unders 50 KB Swing Tuesday - 5/7 “Elizabeth” 21-15-9 Squat Cleans (#135/95) Ring Dips Wednesday - 5/8 Team WOD Teams of Two... Continue reading
Posted May 4, 2013 at Main CFOC Workout of the Day
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WHOLE LIFE CHALLENGE IN REVIEW
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Whole Life Challenge 2013 Top Performers: Drum roll, please! What a journey! The Whole Life Challenge was an 8-week health and fitness game. Participants explored their nutrition, their workouts, their daily habits, and most importantly, their personal beliefs about what's... Continue reading
Posted Apr 30, 2013 at CrossFit Ocean City
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WODs for 4/29 to 5/4
Monday - 4/29 "The Chief" Max rounds in 3 minutes of: 3 Power cleans 135# 6 Push-ups 9 Air Squats Rest 1 minute. Repeat 3 mins on/1 min rest for a total of 5 cycles. Post rounds completed for each... Continue reading
Posted Apr 27, 2013 at Main CFOC Workout of the Day
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LEVEL 1 GREEN BAND TESTING
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CrossFit is skill based. Through practice and skill development, athletes become more proficient resulting in greater efficiency . We use Level Testing to assess our athletes' skill development in all areas. The first level includes foundational movements like squats, pushups,... Continue reading
Posted Apr 24, 2013 at CrossFit Ocean City
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COMPETITION
Just the word 'competition' conjures up a whole host of widely varied images in people's minds. For some, competition is an ongoing battle within one's self. Others seek competition against anyone and everyone they come in contact with, especially in... Continue reading
Posted Apr 24, 2013 at CrossFit Ocean City
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OVERCOMING RESISTANCE
What's resistance, you ask? It's that ever powerful force the keeps you from doing whatever it is you really want to do. It's that obstacle that gets in your way each time you seek out a particularly beneficial activity in... Continue reading
Posted Apr 22, 2013 at CrossFit Ocean City
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CAROLYN'S LIGHT STILL SHINES
Our dear friend and CrossFitter Carolyn Cordial passed away this past weekend. Her positivity and amazing spirit touched countless people, including her children, family, friends, coworkers, and clients. She dedicated her life to making a positive difference in our community;... Continue reading
Posted Apr 15, 2013 at CrossFit Ocean City
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WODs for 4/15 to 4/20
Monday - 4/15 Ten rounds for time of: 15 Med Ball Cleans 15 Calorie Row Tuesday - 4/16 2 minutes for max reps of each of the following: Pull-ups Push-ups Sit-ups Squats Rest exactly 3 minutes between movements (each movement... Continue reading
Posted Apr 14, 2013 at Main CFOC Workout of the Day
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MILK and ACNE
There are many potential causes of acne, but one gaining prominence is milk. Many studies have linked the hormones, DHT in particular, found in milk to the over-stimulation of the sebaceous glands, which in turn causes acne. If you, or your children, have acne, then take a look at what... Continue reading
Posted Apr 13, 2013 at Nibbles and Bits
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MAKE MAYO
Why make mayo when you can buy a jar? Because: storebought mayonaise is loaded with ingredients you and your loved ones should avoid it's an expensive jar of GMO oils (Genetically Modified Organism) with only 5 ingredients, homemade mayonaise is a cinch to whip up I received Well Fed as... Continue reading
Posted Apr 12, 2013 at Nibbles and Bits
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WODs for 4/8 to 4/13
Monday - 4/8 For time: 4 Rounds of: 400m Run 21 Deadlifts 15 Knees to Elbows Tuesday - 4/9 For time: "Michael" 3 Rounds for time of: 800m Run 50 Goodmornings 50 Situps Wednesday - 4/10 AMRAP 20 minutes of:... Continue reading
Posted Apr 7, 2013 at Main CFOC Workout of the Day
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OPEN WOD 13.5
The final Open WOD of the 2013 season has arrived. It's: CrossFit Games Open 13.5 Complete as many rounds and reps as possible in 4 minutes of: 100 pound Thruster, 15 reps 15 Chest to bar Pull-ups If 90 reps... Continue reading
Posted Apr 4, 2013 at CrossFit Ocean City
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WODs for 4/1 to 4/6
Monday - 4/1 Thrusters - 2-2-2-2 (4 sets) go a lot heavier than your normal "Fran" load Followed by: 3 x 400m runs with 1 min rest between efforts Tuesday - 4/2 Practice Pullups with emphasis on chest to bar... Continue reading
Posted Mar 31, 2013 at Main CFOC Workout of the Day
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THE CANARY IN THE COAL MINE
Dr. Terry Wahls contracted the disabling disease MS. She sought the most aggressive treatment available. It wasn't until she researched the healing power of food did she begin to recover. Listen to her story and learn how she restored her health. You will gain great insight into daily practices you... Continue reading
Posted Mar 28, 2013 at Nibbles and Bits
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TRULY PALEO APPLE CRISP
Photo compliments of Paleo Foodie. 6-8 medium Gala apples 1/4 C raisins 1 1/4 C almond flour 4 Tablespoons butter 1/2 C pecan halves Juice of 1 lemon 1/2 teaspoon nutmeg 2 teaspoons cinnamon 1/2 teaspoon apple pie spice (optional) Preheat oven to 350 degrees Peel, core and slice the... Continue reading
Posted Mar 27, 2013 at Nibbles and Bits
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MINDFUL EATING
Mindfulness, the art of being present. I say "art" because being present is a skill multitasking addicts need to practice. Mindfulness is awareness of what is happening inside (body, mind, and spirit,) and outside (surroundings) at any given point in time. Mindfulness is simply awareness without judgment or criticism. In... Continue reading
Posted Mar 25, 2013 at Nibbles and Bits
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WODs for 3/25 to 3/29 (no Saturday class this week)
Monday - 3/25 For time: 20 Kettlebell swings (2 pood - or as heavy as you can possibly go) 30 Toes to bar 500m Row Tuesday - 3/26 Back Squat - 5-5-5-5-5 Front Squat - 5-5-5-5-5 Wednesday - 3/27 3... Continue reading
Posted Mar 24, 2013 at Main CFOC Workout of the Day
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