Ashburn Crossfit

[11/11/19]   We're hiring! Apply now.

Another awesome podcast with Jason Ackerman, one of the hosts of Best Hour of Their Day, and one of the elite Level 4 Certified CrossFit Coaches.

Listen 👉🏻 https://apple.co/2VzSheD

Jason is an accomplished writer, business owner, CrossFit Coach, and Podcaster. Learn how to become a better Coach, and check out Best Hour Of Their Day and their new Mastermind Program!

#crossfit #besthouroftheirday #beyondtheboxpodcast #crossfitopen #ashburncrossfit

20.1 Strategy & Guidelines

CrossFit Games Open 20.1

10 Rounds for time
8 Ground-to-overhead
10 Bar-facing burpees

Have a listen as Coach Brandon & Matty discuss how 20.1 went and how to approach the workout.

1. Break the barbell up, even if it feels light. You're oppurtunity to recover is in between sets on the barbell.

2. The burpees are tough. They are going to catch up with you and are a tough place to try to recover (see tip above).

3. Snatch is going to be the fastest movements to get the barbell overhead.

4. Other movements for ground-to-overhead: clean & jerk, clean & push press, clusters...(MAYBE NOT THAT ONE)

Good luck all on 20.1!

[10/09/19]   Coach Brandon and Lee were fortunate to sit down with Ben Dziwulski of WODprep a couple days ago. This dude is awesome. Listen in, and find out how Ben found CrossFit through bass fishing and started one of the most successful companies in our industry.

Listen 🎧 👉🏻 https://apple.co/314enGV

www.wodprep.com
WODprep Plus Program (releases Friday, Masters program) - wodprep.com/wodprep-plus/

WODprep Instagram - www.instagram.com/wodprep

#crossfit #wodprep #beyondtheboxpodcast #crossfitopen

[10/08/19]   We're hiring! Apply now.

Chef-crafted meals designed to fit the nutritious way you eat and delivered to your doorstep. Get started with free meals using my referral code: PICKUP50

Lunch is ON US! Get healthy, chef-crafted, super delicious, ready-to-eat meals from Territory Foods delivered right to our gym - it's the ultimate life upgrade for busy, health-minded people.

Place your order for Monday's delivery and get $50 off your first 2 orders at territoryfoods.com/yum/PICKUP50.

territoryfoods.com

Coach Brandon sits down with Coach Matty Niles and CrossFit Games Competitor Nathan Bramblett to discuss how to prepare for the CrossFit Open.

They talk about hair, the journey, community, and learning from failure.

Enjoy!

Listen 🎧 👉🏻 https://apple.co/2mOnsoV

🎧 ➡️ http://ow.ly/W7jm30pA3bY

Your favorite coaches talk about how to approach the CrossFit Open in 2019, for the 2020 season, and how to appropriately set goals and manage your expectations.

They also dive into how run and manage an intramural open tailored specifically to your gym!

Welcome back to the 2nd BEST 60 Minutes of your day!

Listen 👉🏼 https://apple.co/2LALH3S

Your favorite coaches discuss the controversial “new” carnivore diet. What is a carnivore diet? Who should do it? Why would anyone do it? Is it healthy? We answer all these questions and more!

Achieve Your Goals

Change starts here! Come try a free class or get a free fitness consultation and let us help you achieve your goals!

Will Crossfit make me ripped? Your questions answered! | Ashburn CrossFit

Apart from the health benefits, we also want to make sure that our workouts help us achieve our physical goals. The question now is: Will this help me achieve the look I want? Check out this article to find out.

https://www.ashburncrossfit.com/will-crossfit-make-me-ripped-your-questions-answered/

ashburncrossfit.com Starting out as a training regime for fitness fanatics, CrossFit has grown into a way of life that is helping all kinds of people reach their fitness goals.

Can You Do CrossFit?

https://youtu.be/OW9IxWLFKFk

Ashburn CrossFit is not what you think. Anyone can do it, and we produce results better than any other fitness program or gym out there!

Listen 👉🏼 https://apple.co/2PmpdaW

Coach Brandon and David Baldini, CEO of IntegrateIT, talk mentors, business, risk, and more.
-
For more on David and IntegrateIT 👉🏼https://www.integrateit.net/

@beyondtheboxpodcast

Dexa Scan Tests, VO2 Max Tests, and RMR Analysis | Composition ID

Hey Everyone!

Our 45 Day Whole Life Challenge begins Tuesday, September 3 and ends Thursday October 17!

We have partnered with Composition ID to take advantage of the DEXA Scan at a reduced price. The Scan Van will be here on Saturday, August 31 (the before) and Saturday, October 19 (the after), 8am-12noon. The scan takes 12 minutes which includes an overview of the results with a representative from Composition ID as well as the scans. https://www.compositionid.com

We will have a gathering on Friday, August 23, 2019 at 7:45 at the gym, where the "rules" and information packets will be distributed. We hope you will join us.

For ease we have included the links for signing up for ALL or the option of your choice.

We would be thrilled for you to consider taking this journey with us...it's only 45 days...and YES a lot can happen in 45 days. First and foremost a new mindset. It is not selfish to put ourselves first in a health and wellness state of mind; understanding how food for FUEL will allow our bodies to work at their fullest potential.

Member Challenge $35
http://bit.ly/2yxehMu

Member Challenge w/DEXA (Aug 31) $85
http://bit.ly/2MKLxIi

Member Challenge w/DEXA (Oct 19) $85
http://bit.ly/2Zm0yDQ

Member Challenge w/DEXA (BOTH - Aug 31 + Oct 19) $135
http://bit.ly/2OxFXvj

Member DEXA (Aug 31) $50
http://bit.ly/2Zqzt2t

Member DEXA (Oct 19) $50
http://bit.ly/2OvXILw

Member DEXA (BOTH - Aug 31 + Oct 19) $100 http://bit.ly/2OAVsmf

compositionid.com Composition ID provides the best DEXA scan body composition tests, VO2 max tests, Resting Metabolic Rate testing, and Nutrition Coaching Programs! Visit us today for more information!

[08/01/19]   "Once you hit 40, you're past your prime, right? Or is it 50? Or 35?

Regardless, you certainly can't gain strength in your 50's. The best you can do is maintain your fitness or slow its demise."

Right?

https://journal.crossfit.com/article/masters-beers-2?fbclid=IwAR28mTNx767ZDVE8bcbY-oiH4RaI489BVCZa3FUb8eGSxPAzQ7M8JTwM4GQ

‼️INTRODUCING FLIP FACTORY‼️
-
Looking for a new fun class for your kiddos to keep them busy and active this summer?
-
We are now offering a kids tumbling and acrobatics class for kids 6-12 years of age on Monday and Wednesdays 11am-noon.
-
Coach Amy Fissmer will lead students through, tumbling and handstand basics, teach them new tricks on circus apparatuses like the lyra and silks, and improve balance and strength while challenging kids to find comfort upside-down.
-
No previous experience necessary. Dont miss out! Cost is $187 for a 12 pass punch card. Follow the link to register.
-
REGISTER ➡️ http://bit.ly/2RxJdoo

Vacation and Hotel WODs

For little to no equipment so you don’t have to take a day off!

See here 👉🏼 http://bit.ly/2YgJvCx

‼️INTRODUCING FLIP FACTORY‼️
-
Looking for a new fun class for your kiddos to keep them busy and active this summer?
-
We are now offering a kids tumbling and acrobatics class for kids 6-12 years of age on Monday and Wednesdays 11am-noon.
-
Coach Amy Fissmer will lead students through, tumbling and handstand basics, teach them new tricks on circus apparatuses like the lyra and silks, and improve balance and strength while challenging kids to find comfort upside-down.
-
No previous experience necessary. Dont miss out! Cost is $187 for a 12 pass punch card. Follow the link to register.
-
REGISTER ➡️ http://bit.ly/2RxJdoo

Identify the movements you’re not good at and ATTACK them, don’t shy away!

A recent workout braught me a good slice of humble 🥧

Core endurance isn’t my thing, and while some parts of me were disappointed, most of me was STOKED. I found a movement I am really weak at, and therefore my next best opportunity to better my fitness.

Have a 🎧

- Coach Brandon AKA “Thumbnail Extraordinaire” 😝

Inside the First In-Hospital CrossFit Box in Australia | Morning Chalk Up

What they do.

"The Functional Movement Training Center includes a neurosurgery practice, rehabilitation center and CrossFit box. And, in that order, each patient progresses to an athlete."

morningchalkup.com The story. CrossFit Neuro is part of the Back Pain Centre at St. Andrew’s War Memorial Hospital, in Brisbane, Queensland, Australia. It opened in July of 2017 by Joanne and David Johnson. David, a Neurosurgeon and avid CrossFitter, wanted to create a center where the cause of back pain was being a...

Summer is nearly here and we’re taking only an additional 10 people to undergo our 4-week total body fitness transformation 🍩 👙!
-
Starts May 20th 2019
-
Schedule a FREE consult ➡️ http://bit.ly/2GS3QrI
-
What you get:
✅ 4 weeks programming
✅ 4 week nutrition guide
✅ Personal trainer
✅ 12 cutting edge fitness classes
✅ Body measurements and data
-
Ready to SIGN UP? ➡️ http://bit.ly/2GS3QrI

My Experiments With Intermittent Fasting

One of the nutritional tools that flies under the radar. Have a read as Dr. John Beradi discusses the benefits of intermittent fasting.

For a “how to” check out our episode all about intermittent fasting at the Beyond The Box Podcast.

Listen 👂🏼 https://apple.co/2VtnXVY

journal.crossfit.com Expert Dr. John Berardi serves up an introductory summary of his research into extended fasting.

Listen 👉🏼 https://apple.co/2Hh3E4q

Every year on Memorial Day CrossFit gyms from all over the United States (and some others in different countries) come to together to perform the Workout “MURPH”.

MURPH is a workout done in honor of the Armed Forces. A way for the thousands of CrossFit gyms and hundreds if not millions of CrossFitters to show their thanks and gratitude to the men and women who have made the ultimate sacrifice for our great nation.

It’s a fun, slightly painful, and long workout. Here, Lee and Amy discuss how to prep for this day.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

For MURPH gear and donations visit >>>> https://themurphchallenge.com/

Low-carbs and lipids

"Most of these cardiologists have their doubts about low-carb dieting, and, just as with the one who sent the email to my former patient, most will never read this paper critically, but will immediately use it as padding for their own anti-low-carb bias.

These are the kinds of shenanigans that go on all the time. They are the reason there is so much disinformation out there. And they are the reason that you should always be skeptical to the max whenever you hear this kind of idiocy bantered about. You must read the entire paper – not just the abstract."

- Michael R. Eades, MD

proteinpower.com Once again the dishonesty or maybe sheer stupidity of scientists bowls me over. I got an email from an old patient a couple of days ago who is following a low-carb diet while under the care of a skeptical (to say the least) cardiologist. The cardiologist sent the patient an email with a link to […...

Listen ➡️ https://apple.co/2XQyQ12

Coach Brandon may be one of the happiest dudes who walks the Earth. However, it wasn’t always a happy go lucky life.
Here are three key behaviors that have altered his life.

”Some of the greatest memories you will ever make, will be in the moments when you leap into the jaws of your greatest fears”.

- Coach Brandon

Listen ➡️ https://apple.co/2PzBWDx

In today’s episode. Amy, Brandon, and Lee discuss the books that have had the biggest impact on their lives. Some are current, some are from the past, and some have been read multiple times.

Amy’s

1. My Year with Eleanor by Noelle Hancock - https://amzn.to/2vqabE4
2. Educated by Tara Westover - https://amzn.to/2vqagrm
3. Wonder by RJ Palacio - https://amzn.to/2vmvJBL

Brandon’s

1. How to Think & Grow Rich by Napoleon Hill - https://amzn.to/2vo4BlA
2. Chasing Excellence by Ben Bergeron - https://amzn.to/2vqsSaK
3. The Way of the SEAL by Mark Divine - https://amzn.to/2vmD1Fl

Lee’s

1. The Ideal Team Player by Patrick Lencioni - https://amzn.to/2vxgxlr
2. Altered Traits by Daniel Goleman - https://amzn.to/2vxgAh7
3. Atomic Habits by James Clear - https://amzn.to/2vnrZzN

Read ➡️ http://bit.ly/2VfOFjT

“CrossFit is a beautiful tricky beast. We have movements we love and excel at, and then we have the ones we hate and we struggle with. Good — this will only make us better. In the moments of self doubt, when you look to your left and right and begin to compare yourself to the people next to you, remember that it doesn’t matter”

Listen ➡️ https://apple.co/2KQvRnA

Ever been here? Ever felt like you could have ran your intramural open better? Never ran one before, here you go! Here it is, ALL laid out for you.

Here are some suggestions:

1️⃣ MAKE IT FUN
2️⃣ Eliminate points for competition (mostly), yup...we said it!
3️⃣ Let your members drive this thing!

ENJOY

FREE 1 on 1 consult ➡️ http://bit.ly/2KtmARY

✅ Sit down with an expert trainer
✅ Introduce the CrossFit methodology
✅ Review what you would like to accomplish
✅ Design a path to accomplish your goals

Listen ➡️ https://apple.co/2IcuEnt

We need to be moving towards a target that exists! Most times, when we sit down with an athlete their goals are incredibly generic:

“I want to be fitter”
“I want to go to regionals”
“I want to get better at pull ups”

...and typically, they have no actionable steps on how they’re going to get whatever they want to achieve.

Here we share our detailed process in how we set goals for the business, the staff, and ourselves. We go over SMART Goals, Outcome or Results Oriented Goals, Process Goals, how we utilized these tools for our own success, and how we can help you do the same!

“Took a few minutes to reflect before my kiddos came in today. I know I’ve said this before, but this place truly puts me in a better place mentally. Walked in the door in a crummy mood, walked out smiling and thankful for all of the blessings I have.”

- Coach Lauren 4/2/19

Ashburn CrossFit

If you are looking for a great resource for fitness and nutrition, check out our YouTube Channel and subscribe today!

youtube.com

19.5 Strategy & Guidelines

19.5 Strategy & Guidlines

1. You have a lot more time than you think you have.
2. Break up both the Thrusters and Chest to Bar Pull-Ups early and often.
3. In the scaled workout, breakup your Jumping Pull-Ups, this will get harder than you think.
4. Cue yourself when your over halfway (its after the set of 27, the majority of the work will already be done).
5. Find a rythym, this one is long. Do whatever you need to in order to keep moving. Count down from 5 or 3, have someone cue you to keep going, but ensure you keep moving and keep breaks to a minimum.

19.5
33-27-21-15-9
Thrusters (#95/65)
Chest to Bar Pull-Ups

CrossFit Training During Pregnancy and Motherhood: A New Scientific Frontier

“Likewise, unless you are a marathoner and hope to continue those competitions post-pregnancy, the average mom (and even the above-average mom) doesn’t need to be able to run a faster 10K; she needs to know proper lifting technique as well as functional strength and power so she can appropriately accommodate her growing abdomen and avoid lower-back pain. And once the baby is born, she needs to be able to properly squat, pick up the baby, carry the baby up and down stairs, and place the baby uncountable times in and out of a stroller or a car seat. It goes without saying that baby does not stay 8 lb. 6 oz. forever.”

Great read on training during pregnancy by Dr. Hannah Dewalt.

AND in case you missed our podcast all about fitness during maternity ➡️ https://apple.co/2EJthtm

journal.crossfit.com The feats of the women who have continued CrossFit through their pregnancies are simply astonishing.

#026: Q & A Part 2

Listen ➡️ http://ow.ly/LaEC30o3NxW

Taking questions from our members and social media outlets in today’s episode. Covering topics from business attrition to double-unders.

Follow us on Social Media:
FB - http://ow.ly/sg3o30o3NxX
Insta - http://ow.ly/jCjA30o3NxY

Ashburn CrossFit
FB - http://ow.ly/dRCm30o3NxZ
Insta - @ashburncrossfit

All over the world in the CrossFit community there are winning stories about Type 2 diabetics no longer having to inject themselves with insulin.

CrossFit has also been shown to improve the quality of life in Type 1 diabetics as well. Listen to Sean’s story below. Before CrossFit Sean was taking as much as 5 units of insulin with meals. After 1 year and 4 months of CrossFit Sean is now on a very low dose of insulin (0.7-2 units).

Choose CrossFit ➡️ Change your life!

Move better. Feel better. Look better. Fight against chronic disease so that you may live a happy healthy life.

https://journal.crossfit.com/article/competing-with-diabetes-and-winning