(240) 317-5303

4 July 2015

 

Morning Classes Only

8am Running Club at St Mary’s College Track

8:30am Olympic Lifting Class

9:30am Competition Class

3 July 2015

 

 

WOD
DT
Five rounds for time
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

On Ramp: 3 Rounds of 12 deadlift, 9 front squat, 6 push press
L1/2: Weight scaled as needed

2 July 2015

 

Skill
Handstands and HSPU

WOD- Team Race
For time
200m Prowler Push, empty (2x parking lot out and back)
30 Sit Ups (L2/3: GHD)
150 Prowler Push, 90/45 (1.5x parking lot out and back)
25 Sit Ups (L2/3: GHD)
100m Prowler Push, 135/90 (1x parking lot out and back)
20 Sit Ups (L2/3: GHD)

1 July 2015

 

WOD
4 Rounds for Max Reps
1 Min Max Box Jumps
1 Min Row for Cal
1 Min Hand Release Pushups
1 Min Double Unders
1 Min Rest

Score is Total Reps

30 June 2015

 

 

Christmas (in June) Crippler
For time
12 Power Clean
25 Back Squat
14 Burpee… (bar work based on level)
On Ramp: AMRAP 8 of 5 hang clean (PVC or barbell), 5 back squat (choose weight), and 10 ring rows
L1: scaled weights, burpee pull ups
L2: 135/95#, 155/115#, Burpee Chest to Bar Pull Ups
L3: 205/155#, 275/225# Burpee Bar Muscle Ups

29 June 2015

  

Strength
Find from Rack
1 RM Shoulder Press
1 RM PP
1 RM Push Jerk
1 RM Split Jerk

Ryan Shirley

Congratulations to Ryan Shirley, who has unanimously earned “Athlete of the Week”! Ryan has been consistent in attending class and dedicated to steady progress since his first day in January 2014. Ryan is an excellent example of someone who has put his ego aside to work on moving well before loading and moving on to more complex movements. Because of his willingness to learn and take the time needed, he has come a very long way in a year and a half! Rather than give up because he had to stick to the basics for a while, he worked steadily on his mobility and flexibility and stayed humble and consistent. His progress has been impressive and he continues to strive for virtuosity (doing the common uncommonly well!). We are really impressed by Ryan and how far he has come and look forward to seeing that first muscle up along with all of the other benchmark achievements along the way! Ryan likes to use his improved fitness to enjoy the outdoors and try new things! He is pictured above with his fiance, hiking the Tom Tom Trail in Hawaii!  

What or who brought you to CrossFit PAX?

Gibb Dungey!!! When i got to PAX River after my 3 year tour on the submarine, i was in the worst physical shape of my life.  I had played Water Polo in College and was trying to find something that would provide a team atmosphere to push me and help me set some goals again.  Gibb convinced me to try a fundamentals class and I was sold right away.

 

What was it like getting started?

Extremely Challenging and Frustrating at times.  Flexibility and Mobility were my biggest challenges when i started and it took me quite a while to get mobile enough to do any of the olympic lifting.  I was very frustrated in the beginning that I had let myself get that out of shape.

 

How long have you been a member and what has changed in your life during that time due to your experience with CrossFit PAX?

Since January 2014.  My overall health is in a much better state than when i started.  I also have found my competitive side again.  I look forward to the workouts everyday and I prioritize my day around getting them in each day.  I haven’t felt like that since  I was playing Water polo in college.

 

What are you most proud of accomplishing?

Finishing my first Murph.  I had only been at the gym for about 3 months and was still struggling to keep up.  I set the goal that i would finish in under an hour, I did it in 59 minutes.

 

What are some of your favorite workouts or experiences with CrossFit PAX and your family there?

I enjoy the team workouts,  everyone working together to push each other to be better.  I find i always push myself much harder in those workouts to make sure i am not slowing everyone else down.

 

What are your short term and long term goals?

Continue to improve on olympic lifting, get stronger at pull-ups and work toward muscle- ups.

 

How has your diet changed since starting CrossFit (if it has), and what foods do you rely on most?

Diet has probably been one of the biggest challenges for me.  As a kid and all the way through college i was in the pool at least 4 hours a day training.  I ate anything and everything i could just keep weight on.  Giving up Soda and sweets has been the biggest challenge.  For the most part i try to stick with lean meats, fruits and veggies, and limit the amount of sugar, wheat and flour i eat.

 

What advice do you have for our newer members or those thinking about jumping in?

Stay positive and continue to push yourself a little further each day.  Don’t compare your progress to anyone else.  I got a little complacent early on and started picking weight in the workouts that i knew i could hit every time because i didn’t want to finish last.  I didn’t see as good of results in the beginning because of it.

 

 

Congrats again, Ryan, and keep up the hard work! There will always be things to work on and ways to improve and we look forward to taking this journey with you!

27 June 2015

   

Running Club 8am at Calvert Cliffs for a trail run

Olympic Lifting Class 8:30am and 1pm

Competition Class 9:30am and 2pm

 

 

26 June 2015

   

Strength
Ryan Hero WOD
Five rounds for time
7 Muscle-ups
21 Burpees to a 12” target

25 June 2015

  

Jumping
Max Box jump

Strength
3RM Overhead Squat
L1-From Rack
L2/3-From the Floor

WOD
 Sprints/Relays in Parking Lot