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THE CROSSFIT HUMIDITY BLOG

January Athlete of the Month

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Hey guys!!!!! Say hello to our January 2017 Athlete of the Month

1. Name?

 Kate D’Orazio

2. Where are you from?

Grew up in Connecticut, went to college at Penn State, then lived wherever the Marine Corps sent us, now settled in Beaufort for the past 4 years.

3. Current career?

Physician Assistant at BMH ER

4. How long have you been doing CrossFit?

I’ve been doing CrossFit for 4.5 blissful months

5. What made you start CrossFit?

I started CrossFit because of my loving and supportive yet obnoxiously persistent husband, who had been doing it for over a year. He knew my old workout routines were getting monotonous, and I needed something new. I needed something that would motivate me to get out of bed at 4am before work and challenge me everyday.

6. What’s keeps you coming back (to CFH) everyday?

I come back to CFH everyday because I want to see what I’m capable of. I like to sweat, I like to be sore, and I like to see and feel results.

7. Favorite movement?

My favorite movement is lying on the floor in front of the fan after a workout about to throw up, other than that- push press. If I could pick a part of a workout I like the most, it would be the assault bike…..I can’t believe I just said that.

8. Least favorite movement?

I could do without the Squat Snatch.

9. Favorite workout song?

 “Bleed it Out” by Linkin Park

10. Favorite cheat meal?

Buffalo wings and beer

11. When you aren’t at CrossFit, where can we find you?

At the ER working, or at home in my pajamas chasing my boys around.

12. Weird fact about yourself?

 I hate ALL condiments.

13. CrossFit related goal for 2017?

Strict pull-up

February 13th Workout of the Day

February 13th Workout of the Day

A. Warmup

EMOM 10, alternating:

a) 5 Deadlifts @ X131 Tempo + 5 Medicine Ball Squats @ 31X1 Tempo

b) 30-50 Single Unders + 15-20 Double Unders

B. Strength

Establish a new 1 rep max deadlift

C. Metcon

AMRAP 20:

100 Double Unders

75 Wall Ball @ 20/14

500m Row or 1K Bike

RX Lite:

300 Single Unders

50 Wallballs @ 14/10

250m Row or .5K Bike

The Crossfit Humidity 21 Day Challenge

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Get Fit: 21-day Challenge

21 days to resetting your life for good through nutrition and fitness. Have you heard that fitness starts with 75% in the kitchen and 25% in the gym? Well it is true. Without good nutrition no matter how many hours you spend in the gym it is nearly impossible to reach your fitness goals, whether to lose weight, build muscle or just to feel better.

This 21 day challenge will include daily nutrition and fitness accountability, shopping list of foods that are allowed during your 21 day journey, and a 3-4 day opportunity to come into our gym to get your body moving. If youi’re ready to change your fitness lifestyle for good, this is the chance to Get Fit!

The Challenge begins January 9, 2017, but everyone will need to come for a brief orientation the Saturday January 7, 11:15 am. At this time, you will be weighed, measured and given the packet to do your shopping for the the next 21 days.
Day 1 will be very important to come in and do a benchmark workout that will help us determine how much you improve not only physically on the outside but also improve in your performance and strength. For your participation each of you will receive a Get Fit Crossfit Humidity T-shirt and also the opportunity to win a prize for most improved in performance and most transformed in your physical appearance and weightloss.

Built to Honor Fundraiser (Freiwald Hero WOD)

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WOD DETAILS:

 

It’s modeled off of Murph, a fellow SEAL.

The core movements are running, pull-up variations, burpees and 2-count flutter kicks (right leg + left leg = 1 rep)

“Every 6:00” for SEAL Team 6 (DEVGRU)

“9 toes to bar or 11 sit-ups” for 9/11

Instead of “scaling” I’ve decided to go with “options” which tend to go over better and sound more attractive for more of a mass appeal. So I added the “Red, White, or Blue” Option in addition to the RX. Each Option gets progressively less technical. This way every one regardless of Ability or Fitness will be able to Participate

DIVISIONS:

 

RX – “Freiwald” – 1

For Time:

1 mile run

100 Chest to Bar Pullups

200 Burpees

300 2-count Flutter Kicks

1 mile run

*Every 6:00 perform 9 toes-to-bar or 11 sit-ups*

You may partition the pull-ups, burpees and flutter kicks any way you wish.

 

“RED” Division: – 2

For Time:

1 mile run

100 pull-ups

200 burpees

300 2-count flutter kicks

1 mile run

*Every 6:00 perform 9 toes-to-bar or 11 sit-ups*

you may partition the pull-ups, burpees and flutter kicks any way you wish

 

“WHITE” Division: – 3

For Time:

1 mile run/walk

50 Pull-ups

100 Burpees

200 2-count flutter kicks

1 mile run/walk

*Every 6:00 perform 9 hanging knees-to-chest or 11 sit-ups*

you may partition the pull-ups, burpees and flutter kicks any way you wish

 

“BLUE” Division – 4

For Time:

1 mile run/walk

50 ring rows

50 burpees

150 flutter kicks

1 mile run/walk

*Every 6:00 perform 9 hanging knee raises or 11 sit-ups*

you may partition the ring rows, burpees and flutter kicks any way you wish

 

**Please feel free to reach out to me if you have any question at all! I have also attached WOD Posters for you to use to promote on websites, social media, or even to print out if you wish!**

 

Lastly – My goal for this is to make everything as EASY and SIMPLE as possible for each Box Owner, each Athlete, and each Donor… here is how everything works:

 

—————— How to Sign Up as an ATHLETE ——————

To sign up, all anyone has to do is go to/click on the link below (of course you can also type in this URL)

 

http://throwdowns.me/BTH2016

 

here is a URL QR Scan Code for the link above as well (great to post on social media or website for quick phone access)(I have attached as well to print out!)

Once they have clicked on this link they will need to register – very easy to follow the prompts

o   Select which division they would like to participate in

o   How they would like their name to appear on the leaderboard

o   Provide athlete details

o   Agree to the risk and liability waiver

o   Click submit

 

——————-  How to DONATE ONLY  ——————-

If any box member or guest decides they would like to donate only –

o   Click, Follow, or enter into any Device the same link from above (THIS LINK IS HOME PAGE FOR EVERYTHING – SO IF YOU POST THAT QR CODE IN YOUR GYM OR ONLINE YOUR ATHLETES CAN ALWAYS REFERENCE IT QUICKLY)

o   http://throwdowns.me/BTH2016

o   Select Register Now

o   Scroll thru Division Name – Select DONATE ONLY

§  Once this is selected it will prompt them to choose any amount they wish to donate

o   Once donation amount is selected they will click SUBMIT

o   This will accept their donation but will not place them in any division or on any leaderboard

 

——————-  How to SUBMIT SCORE to Online Leaderboard  ——————-

On the day of the event, the leaderboard option will be made available for athletes to submit their score and also to view how they ranked among all participating athletes

o   Click, Follow, or enter into any Device the same link as they registered (THIS LINK IS FOR EVERYTHING – SO IF YOU POST THAT QR CODE IN YOUR GYM OR ONLINE YOUR ATHLETES CAN ALWAYS REFERENCE IT QUICKLY)

o   http://throwdowns.me/BTH2016

o   Once they are on this page and have completed the work out, the athlete will scroll down and select  – SUBMIT SCORE Button

o   They will submit their score and the score that they entered will be posted live within 1 min. for all other competing athletes to view

 

 

——————-  How to CHECK THE ONLINE LEADERBOARD   ——————-

On the day of the event, the leaderboard option will be made available for athletes to submit their score and also to view how they ranked among all participating athletes

o   Click, Follow, or enter into any Device the same link as they registered (THIS LINK IS FOR EVERYTHING – SO IF YOU POST THAT QR CODE IN YOUR GYM OR ONLINE YOUR ATHLETES CAN ALWAYS REFERENCE IT QUICKLY)

o   http://throwdowns.me/BTH2016

o   Once they have submitted their score for the event the VIEW LEADERBOARD Button will appear at the bottom of this homepage – Click VIEW LEADERBOARD BUTTON

o   Select division

o   This will show you all scores that have submitted in real time (within 1 min)

How to get your first Pull Up and Handstand Push Up by CF Humidity Coach Ashley Sutton

All members want to get better or more efficient at gymnastics movements. Whether it’s pull-ups, handstand push ups or muscles ups, everyone is looking to improve in this area. One of the most overlooked factor to all these movements is building the strict strength. Yes, kipping in some cases is easier to pickup than the strict movement and it may even make the WOD easier, but does it actually make you stronger? Learning to do the strict version of these movements can be beneficial in the long run. Here are just a few benefits:

  1. Strict movements build strength. There is no momentum involved, and therefore you must rely on your muscles and how much they can move under load (i.e. your body weight)
  2. Strict movements prepare your small muscles for kipping. These small muscle groups are essential to keeping your shoulder supported and mobile.
  3. Strict movements prevent a “crazy kip”. With strict strength the kip will now come easy. Building the shoulder strength will allow you to have a smaller and tighter base which will most importantly prevent injury, but also allow you to now do these movements faster.

 

Now all you have to do is decide which movement do you want to improve first. Below is a program for strict hand stand push ups and a program for strict pull-ups. Choose one and focus on it for 4 weeks. Add it as an accessory at the end of your workouts.

 

Strict HSPU

*Repeat this cycle for 4 weeks*

 

Monday:

 

  1. Plate Progression: 3 sets to failure

**How to do it:  Stack 10-15lb plates and place an abmat on top of them. Perform a normal hspu, lowering your head to the abmat. The number of plates you use will depend on your current strength level (the more plates, the easier the movement). The goal each week will be to use less plates!

 

  1. Top-Half Strict Press: 3 sets of 5 reps @ 90% of your 1rm Strict press.

**How to do it: The first rep will be a push press (the weight will be heavier than you can typically strict press for reps) Once you have the bar overhead, lower the barbell down to your forehead and then press it back up. The goal each week is to add 5-10lbs!

 

  1. Hand Stand Hold: 1 set to failure

**How to do it: Kick up to the wall and hold the handstand for as long as possible. The goal is to try and hold this position 10-15 seconds longer each week!

 

Wednesday:

 

  1. Plate Progression: 1 set to failure **beat your first set from Monday**

 

  1. Dumbbell shoulder press: 3 sets of 8 reps. Heavy but with a focus on perfect form.

**How to do it: Start with dumbbells resting on shoulder. Keeping your core tight, press the dumbbells overhead.

 

  1. Handstand Hold: 1 set to failure

 

Friday:

 

  1. Plate Progression: 5 sets x your highest set of the week minus 2 reps.

 

  1. Top-Half Strict Press: 2 sets of 3 reps (add 5lbs from Monday)

 

  1. Handstand Hold: 1 set to failure (try to beat Wednesdays time)

 

 

Strict Pull-Up

*Repeat this cycle for 4 Weeks by increasing a rep each day*

Each day you will do 5 sets. The goal is to increase 1 rep each day. Start by doing 5 sets of 1 rep. If this is too easy start at 5 sets of 3 reps. If you do not yet have  a strict pull up you can do this cycle by doing strict negatives.

 

Strict Negatives:

 

How to do it: Using a box jump up to the bar, and hold yourself (chin above bar) for 3-5 seconds, then slowly lower yourself back down to the box.

 

Day 1: 1-1-1-1-1

Day 2: 2-1-1-1-1

Day 3: 2-2-1-1-1

Day 4: 2-2-2-1-1

Day 5: 2-2-2-2-1

Day 6: 2-2-2-2-2

Day 7: 3-2-2-2-2

Day 8: 3-3-2-2-2

Day 9: 3-3-3-2-2

Day 10: 3-3-3-3-2

Day 11: 3-3-3-3-3

Day 12: 4-3-3-3-3

* continue adding 1 rep each day for 4 weeks.