Memorial Day ’19 Schedule!

With Memorial Day Weekend around the corner, here’s the rundown on the class schedule here at the gym so you can plan your workouts accordingly:

Friday 5/24 – Regular Schedule
Saturday 5/25 – 8AM WOD, 9AM WOD, 10AM Barbell Club
Monday 5/27 – 8 AM & 9 AM Memorial Day “Murph” WOD!
Tuesday 5/28 – Regular Schedule

 
If you haven’t done “Murph”, here’s a brief etymology of the workout and American Hero whose namesake it is derived from. Lt. Michael Murphy was killed by the Taliban on a combat operation in the mountains of Afghanistan. His story, and the story of his Navy SEAL team’s actions are chronicled in the book “Lone Survivor”, by teammate Marcus Luttrell. The CrossFit community does Murph every memorial day as a symbolic gesture honoring the sacrifice of all of our service men and women made on our behalf. This workout really is a rite of passage, and we’ll worth the ensuing soreness and fatigue the results from undertaking it.
 
“Murph” is fittingly an ass-kicker of a workout:
For time:
1-mile Run
100 Pull-ups
200 Push-ups
300 Squats
1-mile Run
 
To make this achievable, most of you will be doing this workout in teams of 2, with a bit less volume as well as scaled back movements as needed. Whether you are doing “Murph” solo or with a partner, you’re going to want to be plenty rested so take it easy over the weekend. If you are going out of town for the weekend or simply cannot make it in on Monday to do Murph, don’t fret- we’ll be doing an encore presentation the following Saturday as well for anyone who was unable to attend the first go round!
 

Spring ’19 Partner Throwdown Recap!

Spring 19 Throwdown Post Event Flex
 
It was a two-horse race going into the final workout, and neither horse was named Asians with Attitude.
 
Dad WOD (Jason Whaylen + Everett Kimball) had the lead over Full-Fat Dairy (Ian Velinsky + Mike Giglio), but if Full-Fat Dairy could win, and get some help from Asians with Attitude (AWA, Steven + Jason Liu), there was still a chance.
 
Dad WOD won the first two workouts of the day and were hungry to redeem themselves after losing points in the Deadlift Ladder and Max KB Press test.
 
AWA’s day started slow. Neither of the first two workouts suited their strengths but as soon as they got to the deadlift ladder they tightened their belts and managed to squeak past Full-Fat Dairy to take first place in the event. After the KB presses were entered into the rankings AWA found themselves sitting in third with the chance to play spoiler.
 
Full-Fat Dairy had to win the final workout; Ian’s calf had other plans. Maybe it was the lack of electrolytes, or lack of Vanilla Icelandic Yogurt eaten using the foil lid bent into a spoon, but once the calf cramped up there was nothing else to do but throw in the towel.
 
Dad WOD witnessed Ian’s withdrawal from the competition and knew first place was theirs. Not in the final workout, but for the overall standings. Despite having the competition sewn up, Jason and Everett pushed themselves to the limit and came away second in the event.
 
After the dust had cleared, Dad WOD sat in first place, AWA in second, and Full-Fat Dairy had dropped to third.
 
L & N (Lynn Blubaugh and Nonye Uddoh) put on a clinic from start to finish. Out of 5 possible scores, they had four first-place finishes and one second. Going into the final workout, their position was never in doubt.
 
Quad Squad (Jess Raptis + Macy Garcia) took a similar route as AWA. The first two workouts didn’t play to their strengths but as soon as the Deadlifts and KB Presses were complete they found themselves in second place with Teenage Dirtbags (Annie Dempsey + Melissa Erickson) hot on their heels.
 
Quad Squad rose to the challenge and came away with an event win in the final workout, handing L & N their only second place finish in the process. They finished the day in second place and Teenage Dirtbags rounded out the podium in third.
 
A big thank you is extended to all the teams who participated, donated money, and made this event an overwhelming success! As a group we were able to raise $400 for Montgomery County Coalition for the Homeless, a very worthy cause!
 
For those unable to attend, we hope to see you at our next Throwdown. For everyone that competed, keep training hard and working on your weakness (or your partner selection tactics) so you can climb the leaderboard and gain some well deserved bragging rights over your fellow athletes!
 

All Gain, No Knee Pain!

Are you sick of dealing with knee pain that is limiting your training and constantly forcing you to modify your workout? Are you worried about wear and tear accumulating in your knees? Are you concerned that this wear and tear may limit your active lifestyle?
 
YOU have the capability of training fully without pain and limitations. Knee pain has no place in your training and may be limiting your performance.
 
Dr. Alex Immermann and Dr. Zachary Cohen are Performance Physical Therapists at Cohen Health and Performance. They have treated many of the world’s greatest athletes and would like to teach you about the root causes of your pain and most importantly what you can do about it. This FREE workshop is essential to address your current pain, prevent it from re-occurring, and improve your performance so that you can keep setting new PR’s.
 
Register Here
 
In this FREE workshop you will learn:
-The sources of your knee pain
-The underlying cause why this pain is occuring
-Activities that you can do to address it RIGHT NOW and prevent it from reoccuring in the future
 
Furthermore, Dr. Immermann and Dr. Cohen will be offering FREE physical therapy consultations to all attendees of this workshop. Come take advantage of this incredible opportunity to discover what is causing your pain, how it is negatively impacting your training and learn what you can do about it!
 

2019 CrossFit Games Open

 
It’s that time of year again! The CrossFit Games season officially kicks off next week with the start of the CrossFit Open. The Open is an online competition hosted by Crossfit HQ. Each week, for 5 weeks, a new workout is released online that can be performed anywhere so long as a judge is present to count reps and validate the athletes score. Workouts are released Thursday evening and all scores must be submitted by the following Monday evening for them to count. The Open is a great way to test your fitness, measure your performance against yourself and others, and step outside your comfort zone surrounded by friends.
 
CrossFit Silver Spring will host the Open workouts for the 7th year in a row. We will perform the workouts here at the gym every Saturday morning from 9AM-11AM, starting Saturday, February 23. Everyone can compete and we are encouraging everyone to participate, so long as their schedule allows. We had a great crowd last year and are hoping to have even more people come out to compete and show support! The atmosphere is electric and everyone really needs to experience it for themselves.
 
Crossfit HQ offers both scaled and masters divisions in order to make the Open inclusive to every athlete, not just those with higher competitive aspirations. All RX’ed scores will be ranked above Scaled scores but everyone is able to compete against the CrossFit community as a whole. What this means for you, the competitive and recreational CrossFitter alike is: THERE IS NO REASON FOR YOU NOT TO SIGN UP!!
 
Here’s the link: CrossFit Games Open registration
 
Make sure you enter Crossfit Silver Spring as your affiliate. It’s going to be a great time, don’t miss out!
 

Learn to Properly Shoulder the Load!

 
Are you frustrated with shoulder pain that is limiting your training and constantly forcing you to modify your workout?
 
YOU have the capability of training fully without pain and limitations. Shoulder pain has no place in your training and may be limiting your performance.
 
Alex Immermann and Zach Cohen are Performance Physical Therapists at Cohen Health and Performance and would like to teach you about the root causes of your pain and most importantly what you can do about it. This complementary workshop is essential to address your current pain, prevent it from re-occurring, and improve your performance so that you can keep setting new PR’s.
 
Register Here
 
In this workshop you will learn:
-The sources of your shoulder pain
-The underlying cause why this pain is occuring
-Activities that you can do to address it right now and prevent it from recurring in the future
 
Furthermore, Dr. Immermann and Dr. Cohen will be offering free physical therapy consultations to all attendees of this workshop. Come take advantage of this incredible opportunity to discover what is causing your pain, how it is negatively impacting your training and learn what you can do about it!

CFSS Holiday Party & Potluck!

 
Mark your calendars! The annual CFSS Holiday Potluck / Party goes down next Saturday, 8 December from 5-8PM at the gym. Afterwards, we’ll be headed over to the Barking Dog in Bethesda to keep the festivities going. For the gym potluck, please bring a dish or adult beverage to share with the group. If the past is any indication, there will be no shortage of amazing homemade baked goods, delicious paleo dishes, and an abundance of alcohol of all varieties. Dress to impress, feel free to bring your friends and significant others, and please leave the kids at home! Party sign up sheet will be on the whiteboard. If you have any questions, talk to Katie or Dana at the gym as they are planning the party. Trust us, you’re not going to want to miss out!
 

CFSS Fall Coat Drive!

 
The leaves are changing and temperatures are dropping. It’s only a matter of time until you walk out your front door and see your breath. You regret those mornings when you forget your jacket.
 
Now imagine if you didn’t have a jacket to forget.
 
CrossFit Silver Spring has decided it’s time we do our part to help keep our community warm by collecting coats/jackets during a coat drive! Collection starts today and will run through Thanksgiving.
 
We both know there are some extra coats in your closet you haven’t worn in months or years. What good are they doing anybody in there? Save yourself the space; put them to good use and donate them to someone in need!
 
All coats will go to a local shelter/charitable organization. We’re still finalizing which organization we’ll be donate the coats to, so if you have any suggestions please let us know! In the meantime, just bring your unused coats in and CFSS will do the rest. Our goal is to fill the back office with coats and we’re counting on you guys to make that a reality.
 
Now let’s see how many we can collect. Clean out your closet, go a good deed, and leave your coats with us! Thanks in advance for your support.
 

Memorial Day Weekend ’18 Schedule!

With Memorial Day Weekend around the corner, here’s the rundown on the class schedule here at the gym so you can plan your workouts accordingly:
 

Friday 5/25 – Regular Schedule
Saturday 5/26 – 9AM WOD, 10AM Barbell Club
Sunday 5/27 – No classes (rest up for Monday & be patriotic!)
Monday 5/28 – 8 AM & 9 AM Memorial Day “Murph”!
Tuesday 5/29 – Regular Schedule

 
If you haven’t done “Murph”, here’s a brief etymology of the workout and American Hero whose namesake it is derived from. Lt. Michael Murphy was killed by the Taliban on a combat operation in the mountains of Afghanistan. His story, and the story of his Navy SEAL team’s actions are chronicled in the book “Lone Survivor”, by teammate Marcus Luttrell. The CrossFit community does Murph every memorial day as a symbolic gesture honoring the sacrifice of all of our service men and women made on our behalf. This workout really is a rite of passage, and we’ll worth the ensuing soreness and fatigue the results from undertaking it.
 
“Murph” is fittingly an ass-kicker of a workout:
For time:
1-mile Run
100 Pull-ups
200 Push-ups
300 Squats
1-mile Run
 
To make this achievable, most of you will be doing this workout in teams of 2, with a bit less volume as well as scaled back movements as needed. Whether you are doing “Murph” solo or with a partner, you’re going to want to be plenty rested, which is partly why there won’t be classes on Saturday. If you are going out of town for the weekend or simply cannot make it in on Monday to do Murph, don’t fret- we’ll be doing an encore presentation the following Saturday as well for anyone who was unable to attend the first go round!
 

2018 Spring Throwdown Recap!

By: Marcos Hernandez

 
For everyone who missed out on the Spring Throwdown this year: We’re sorry. Sure, whatever you had to do instead was probably important. Hell, it might have even been life-altering. But the knowledge that you missed CrossFit Silver Spring’s first ever Partner Throwdown has got to pull at the old heartstrings. Just a bit.
 
The Throwdown this past weekend was the gym’s second fundraising event of the year and a big thank you is extended to all the teams who donated money! As a group we were able to raise $500 for Puppies Behind Bars and the money has already been donated. Now, you can feel good about all the hard work you put in. Unless you won, in which case you feel good already. The two winning teams were, on the women’s side: Buck Furpees! (Lynn Blubaugh and Mallory Band) and on the men’s side: Team Guy & Joe (creative, right? If you can’t figure that one out we have bigger problems to address).
 
The day started out with Cardio is Hardio. The name says it all: Running, burpees, rowing… it was a blast. Workout 2, Raise the Bar, saw the athletes finding either their max overhead squat or three-rep thruster, followed immediately by as many thrusters as they could manage in five minutes. If anyone reading this felt their legs the next day, or two days, or three… this is why. The athletes killed it! Quality transitions, clean reps, A+ effort. All of the things that bring a tear to a coaches eye. Balls to the Wall had, you guessed it, Wall Balls (for Rx) or Ball Slams (for Scaled). Rx took about ten minutes but some of the Scaled teams completed the workout so fast that the coaches made them do another round! Brutal stuff and let’s all count ourselves lucky that the athletes took the added work in stride. Part of them must have known there was no way they would gert off so easily. Come to think of it, the last workout, Tough Sledding, could also have contributed to some leg soreness. Maybe. After some synchronized bodyweight work, Toes to Bar and Pull Ups for Rx and Sit Ups for Scaled, the athletes had to make their way outside to where the sleds sat waiting to be pushed by the Rx teams. Scaled teams had to carry and if any of you felt some soreness in your upper back this is what it was from.
 
All told, after the four workouts ended, we had spent over 4 hours working out! Sure, there was some rest during the other heats but the fact that all of the teams were able to grit their teeth and push to the end says volumes about each and every one of them. One thing must be said about the rest intervals, specifically about the choice of snack from some athletes. For the most part everyone chose to bring quality foods that enhanced their recovery between workouts. One of the athletes (don’t want to name any names) must have the stomach of a goat because he was able to eat yogurt between workouts and, miraculously, keep it down! Kudos to them for having the intestinal fortitude to do what no mere mortal could have done.
 
In case anyone was wondering about who rounded out the top three:
#2 Women: Buns & Guns (Katie Weddle and Yomery Espinal)
#3 Women: Sassquats (Rachel Fronapfel and Amanda Boyce)
 
#2 Men: Lotta Meat (Ian Velinsky and Vittorio Scioli)
#3 Men: Flexual Healing (Everett Kimball and Zach Cohen from Cohen Health and Performance)
 
Again, great job to everyone that came out and if you couldn’t make it, be sure to keep the calendar clear for next time!
 

2018 CrossFit Games Open

It’s that time of year again! The CrossFit Games season officially kicks off this week with the start of the CrossFit Open. The Open is an online competition hosted by Crossfit HQ spanning the next 5 weeks. Each week, for 5 weeks, a new workout is released online that can be performed anywhere so long as a judge is present to count reps and validate the athletes score. Workouts are released Thursday evening and all scores must be submitted by the following Monday evening for them to count. The Open is a great way to test your fitness, measure your performance against yourself and others, and step outside your comfort zone surrounded by friends.
 
CrossFit Silver Spring will host the Open workouts for the 6th year in a row. Every Friday night at 6PM we will perform the workouts here at the gym, starting this Friday, February 23. Everyone can compete and we are encouraging everyone to participate as long as their schedule allows. We had a great crowd last year and we are hoping to have even more people competing and showing support to our fellow gym members. The atmosphere is electric and everyone really needs to experience it for themselves.
 
Crossfit HQ offers both scaled and masters divisions in order to make the Open inclusive to every athlete, not just those with higher competitive aspirations. All RX’ed scores will be ranked above Scaled scores but everyone is able to compete against the CrossFit community as a whole. What this means for you, the competitive and recreational CrossFitter alike is: THERE IS NO REASON FOR YOU NOT TO SIGN UP!!
 
Here’s the link: CrossFit Games Open registration
 
Make sure you enter Crossfit Silver Spring as your affiliate. It’s going to be a great time and we don’t want you to miss out!