Archive for the ‘General’ Category

MEMORIAL DAY MURPH FUNDRAISER

Posted: May 5, 2013 by Todd Katz in Coaches, General
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Getting super excited about running our FIRST workout in the new location. As stated previously we will be running the Murph wod. Working out the details but party to follow:

MEMORIAL DAY MURPH
MONDAY, MAY 27TH 2013

- 1 MILE RUN TO START
- 100 PULL-UPS
- 200 PUSH-UPS
- 300 SQUATS
- 1 MILE RUN TO FINISH
If you have a 20# weight vest where it (must provide own.. may not use weight vests from the box.. this is good opportunity to invest in our own weight vest. I’d recommend V-Force. Very sturdy).

Please consider signing up here:

The cost is 35 dollars and you get a shirt from “Forged” so you know the material is top notch!!!

100% of the proceeds go to the following three charities:

1) LT. Michael Murphy Memorial Scholorship
2) Long Survivor Foundations
3) That Others May Live

I’ll be posting more about each of these charities over the next couple of weeks. Please consider registering soon so we can all where our shirts together on Memorial Day!!!

See you at the Box,

Todd

Gymnastics Seminar for CrossFitters

Posted: August 28, 2012 by Todd Katz in General, Uncategorized
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Hammer Down Crossfit FlyerGymnastics Based Clinic for CrossFitters

Register On-line but register as EVENT.
Price: 100.00 per athlete
When: Saturday November 17th 10:00 AM to 2:00 PM
You can register online under events. You will be charged after you register.
This is limited to 50 athletes so please register as soon as possible. If we don’t fill it by September 15th, I will advertsie this to other CrossFit boxes in the area.

This is a 4 hour clinic taught by Mike Polifko, a USA Gym-nastics Professional Member for over 10 years, a competitive men’s gymnastics coach and former competitive gymnast who has served as an adjunct professor at George Mason University and is currently a PE teacher in FCPS. This clinic is designed to improve and help you better un-derstand the core gymnastics elements common in CrossFit like muscle ups, handstand progressions, pullup variations, and gymnastics based plyometric drills.

The clinic will also expose you to thoughtfully designed coordination drills used by elite gymnasts that will improve your multi-limb coordination and movement efficiency. Most importantly, athletes will partake in a scientifically proven yet rigorous flexibility regimen that is guaranteed to instantly help you gain better range of motion across all joints and teach you strategies to help loosen up after a rig-orous WOD. Regardless of whether you’re an experienced CFer or a beginner, this clinic will help you attain or surpass your CF gymnastics based goals.

Highlights: Muscle-Up Progressions Handstand Tips and Pointers Handstands progressions: ranging from Static holds, walking handstands and HS Push Ups “Kipping Techniques” on bars and Rings “Butterfly” Pullups – doing and spotting Coordination Drills and Locomotor Skills Use of Instant Video Feedback Safe Partner Spotting Techniques Introduction to specialized gymnastics tools and aids

July 4th Holiday Hours

Posted: June 26, 2012 by Todd Katz in Daily Whiteboard, Facility, General
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July 4th Holiday Hours:

7:00 AM Class
8:00 AM Class

All other classes cancelled for the day.

PLEASE REGISTER AS EVENT!!!

Hero Workouts

Posted: June 19, 2012 by Todd Katz in General
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Someone once asked me why we do Hero Workouts? I wasn’t really looking for anything profound to say and without going into one of my really long diatribes I gave this person my short answer… But I believe each of us have our own long answer.

The short answer is that we do them to honor the Fallen Soldier, Police Officer, Fireman, or any other person that has given their life in the protection of our lives and our freedom. It’s a short sweet and to the point answer. I think each of us might have our own version of a longer answer so I thought I’d share one with you.

Whether we do a workout in someone’s memory, run a marathon or 5K in someone’s memory or just light a candle in a person’s memory we are affirming that person’s life. The act itself requires an enormous amount of intent and respect. Many of you have reached out to me and thanked me for doing these workouts because you felt something as you were doing it. I won’t put words into your mouth as I’m sure it’s a little different for each of you or the ones who really establish a connection while honoring someone’s memory.

In affirming another person’s life here on earth we elevate them in their eternal resting place. At least that’s what I believe.

SATURDAY: 110507

Posted: May 6, 2011 by Todd Katz in Coaches, General
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ALL SATURDAY CLASSES CANCELLED

CrossFit Olympic Lifting Trainer Course is being held at the box this weekend. Enjoy your Saturday off. See you on Monday.

Post Saturday and Sunday FitDay comments to this post:

CrossFit Games WOD 3 Update NOTE: 9:00 AM Option

Posted: April 7, 2011 by Todd Katz in Coaches, General
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So this week’s WOD is definitely the game changer! From my perspective, I see a workout that is now designed to really start weeding out the 25,000 people who are participating in TERMS OF getting to regionals. HOWEVER, I STRONGLY ENCOURAGE you to give the workout your absolute best shot. When this is all over, you will have the ability to stand up and say I did it!!! I didn’t quit! I either completed it entirely as prescribed or I gave it every opportunity!!!

Now, with that said, 165 and 110 might be clearly within reach for many of you. If you are just starting out and your technique needs some more maturing and your previous 1 rep max is 30 – 40 pounds away from the prescribed weights and you absolutely know that this is weight that will be possible for you down the road then you are going to get your scale! Safety is the primary concern. Keep working away!!! Be patient and consistent and you will get there!!!

Now if you have not hit 165 or 110 and you think you might squeeze out that rep to keep you in the running, I strongly encourage you to go for it! And I’ve got a plan to help get you there!!!! The Saturday heats will go off like in previous weeks. Since this is a 5 minute AMRAP there will be no more than 6 athletes competing at one time during the 7 and 8 am class. This should be enough time to give everyone plenty of space and to drop the bar freely.

The 9:00 AM class is reserved for people trying to get their one rep in and stay in the running. I will spend as much time as you need coaching you on every minor aspect of the lift. When I think you’re ready, I will start the clock and you will have 5 minutes to clean the weight and get a full front squat completed. PLEASE comment here if you plan on taking this option!!! This will help me figure out the best coaching strategy.

See you at the box!

Todd

More on the CrossFit Open

Posted: February 10, 2011 by Todd Katz in General
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More on the CrossFit Games Open Team Competition

Open competitors do not have to choose between team and individual competition. Competitors may run for both simultaneously, first as an individual and second as a team member. One’s scores may count for both.

The team with the most participants at the end of the first week gets two free spectator tickets per athlete to the 2011 CrossFit Games, their next affiliate fee waived, and a plaque commemorating their achievement. Yes, if the winning team has 250 participants, we’re giving away 500 spectator tickets to the Games!

Only a team’s top three women and top three men for a given week contribute their scores to their team’s total score. Any active team member can contribute if their performance is good enough, even if they are different athletes from prior weeks.

For an athlete’s scores to be able to count for their team’s qualification efforts in any given week, they must still be “in the running” as an individual. This means that they cannot scale, DNF, or be disqualified for missing range of motion on any week’s workout.

There is no limit to the number of athletes who may compete for an “official” team each week. The only restrictions are that there must be at least three men and three women, and teammates must all train at the same gym and use the same equipment. “Other” teams can be comprised of any collection of athletes, but are not eligible to qualify for Regionals.

It is the team, NOT the list of individuals, that qualifies from the Open to Regional team competition. Qualified teams may select any group of individuals from their gym to represent them at Regionals. If an athlete qualifies from the Open for the Regional individual competition, and their team qualifies, they will have to choose between competing in Regionals as an individual or on their team.

I will soon have a registration page up on Zen (if Zen cooperates) where you will be able to register. I will register a team as well and will submit the top 6 scores (3 men/ 3 women) each week…. Never know, maybe we will be able to make it to regionals as a team. The nice thing about making it to regionals is that it gives “young” boxes like Hammer Down an opportunity to make it to regionals becuase only one team from an affiliate advances to regionals. The top 30 teams in the region will advance to regionals. That will be a fun party!

RX Jump Ropes Discount

Posted: January 21, 2011 by Todd Katz in General
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Been trading emails with the owner of RX Jumpropes… The new rope that many people in the box are buying. I have one myself and love the rope. You can go to their website and see about sizing information or you can estimate based on the length of the ropes we have in our box. The nice thing about RX Jumps Ropes is that you can order the exact length of the rope you’re looking for. If it’s not the right size, simply ship it back and get a different size. I did this and it took 4 days. This company is all about personal service…

Ok, enter HDCF0311 as the promo code and you can get 10% off your rope.

Go to http://rxjumpropes.intuitwebsites.com/ to order your rope.

Have fun with Team Angie on Saturday!!!

See you at the box!

Todd

Please think of others if you plan on not showing up to class…

Posted: January 17, 2011 by Todd Katz in Facility, General
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Today, I had the single most no shows I’ve ever had. 100% of the class slots were filled for the 3 adult classes today. 25% of the people didn’t show up for class. The pattern has been growing recently….

Hey I understand, life gets in the way. I’ve got a working wife who is a trial attorney, 2 girls who have after school activities almost everyday, sick kids, etc…

The CrossFit box is meant to be a retreat to get away from the stresses in our lives…. a place where we can be raw, untamed…. a place where we unleash a fury of energy onto a bar bell, kettlebell, box, whatever… The size of our little community is now big enough where people will begin to feel the effects of the limited space we have. I had numerous emails from people asking if there were any cancellations yesterday. Several of those people got locked out of class today. We all have to share a small space. All I’m asking is that you be aware and courteous to the other members here. If you are not going to show up for class and are inside the 24 hour no cancellation window (something I can’t change), please put a note in the comments indicating you are cancelling your spot. If the class is full, and someone wants to get into class, they can reserve the spot by replying to that comment.

Thank you for your understanding.

See you at the box,

Todd

Thursday: 110113

Posted: January 12, 2011 by Todd Katz in Facility, General, Uncategorized, WODs
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NOTES:

Monday January 17th is a Federal Holiday. Sorry for the late notice but this Monday we will operate on the Saturday schedule. This includes CrossFit Kids. REGISTER AS EVENT, NOT CLASS

CrossFit Kids: Starts this Saturday at 10:00 AM. The class is limited to 15 people. You can sign up online as yourself if you haven’t submitted an enrollment form. If you have submitted an enrollment form, please register using your child’s name. You can read more about CrossFit kids here. Initial enrollment to the program will be limited as will class size. I’ve received emails from some indicating they are bringing kids, however, without a sign up, they may not get into class if the class is full. So please take a moment to sign up.

Thursday WOD:
ANNIE AMPED
50-40-30-20-10
Double Unders
Situps
Pushups

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