Posts by Samantha Brennan

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The Real Women of CrossFit

One of the things I love about CrossFit is its emphasis on strength, especially for women. I  also love its account of fitness but there are some aspects of CrossFit life with which I’m less comfortable (see Six Things I Love about CrossFit and Six Things I’m Not So Sure About.) But here I want […]

Mirror, mirror, not on the wall

A friend, with a wonderful blog of her own (you should go read it) first pointed out to me that there were no mirrors at CrossFit and I confess I was shocked that I hadn’t noticed it. My excuse: I guess I’m past that. Also, I’m usually working too hard at CrossFit to notice things […]

When to level up at CrossFit

Something very odd happened the other day at CrossFit. I had the fastest time for our work out of the day (WOD): 60 kettlebell snatch, 30 each side 25 squats 20 jump squats 15 pushups 10 sit ups 5 pull ups I did it in 6:20. But I didn’t do it Rx. Rx is CrossFit […]

My first date with “Karen”

“Karen” is a deceptively simple CrossFit workout. 150 wall balls. That’s it. The rx, or recommended, weight for women is 14 lbs. I modified that to 10 and still found it hard when I did it yesterday. What’s a “wall ball”? Here’s a good explanation from Muscle and Fitness: Done …

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CrossFit Durham posted on Facebook

Dave is coaching the 6:30 and 7:30 WODs tonight and rumor has it there will be prizes up for grabs

Kristy Parrish published the post Got a Jeans Problem? Enter Barbell Apparel on Tabata Times
How many of you reading this have ever searched for a pair of jeans, only to find that your thighs...
CrossFit Durham shared an image on Facebook

As many of you know, CFDer Shane Jones has been on an adventure to climb Mt. Everest. Unfortunately, due to the recent accident there, the climbing season has been called to a halt and Shane will be coming home. Congratulations to Shane and his team for even attempting this great feat! Get home safe!

CrossFit Harrisburg posted on Facebook

Registration info for anyone competing in the June 28th meet in Wilmington. Sign up early!

CrossFit Durham shared a link on Facebook

21 CrossFit shared a link on Facebook

Thursday, 4/24/14

21 CrossFit posted an article
truebarbellion published the post The CrossFit Talon Easter Throwdown - Awesome. on
I left Talon’s Easter Throwdown not long after my final WOD. I was sore, tired, sweaty and...
CrossFit Harrisburg shared a link on Facebook

USA Weightlifting Advanced Sports Performance Coaching course hosted by the Harrisburg Weightlifting Club on May 24-25. You can now obtain the latest education and newest title before having to coach 2 lifters to National events. Once you have obtained this certification, you then automatically get promoted to National level coach once you have your 2 athletes to National events. Registration ends 5/19, but it is also capped at 30 people, so register early before it sells out! This will be taught by renowned coach Harvey Newton, former Executive Director of USA Weightlifting and multiple Olympic, International, and National team coach. The ONLY prerequisite to register for this course is having obtained the level 1 Sports Performance Coach certification. Contact us for more details, or click the link below to register.

CrossFit Harrisburg shared a link on Facebook

Summer Camp/Class info! Registration for camps ends June 1, and classes will be capped at 12 participants. Reserve your spots online now, before they sell out.

CrossFit Dilworth shared an image on Facebook

Happy Hump Day! As you all know, this Saturday is our Balls4Balls fundraiser event. If you haven't already signed up online, you have until Friday to do that and donate some $$$ to a great cause- testicular cancer! We are releasing the WOD today, it is a fun partner WOD that everyone of all levels can do and participate in, so invite your friends and family! FOR TIME: 100 WallBalls (20/14) 100 Partner Sit-ups 100 Burpees w/ the WB (alternating - pass to your partner) 400m Run w/ the WB (pass to your partner) *20 Min Cap*

savfmarie published the post Finding Your Fit: Jeans for Crossfit Girls on
Strength and fitness do not equate to thin and slender. Certain physical regimes build up muscles...
Neil Jones published the post Diet Starts on Monday on
I smoked for 16 years. From 11-27 years old, I smoked tens of thousands of cigarettes (I've done...
CrossFit Durham shared a link on Facebook

Here's a great event to check out this weekend or donate to the cause!

rakeshpatelcfwy published the post A Beginners Guide to Making the Most of CrossFit Classes on
Welcome folks. This post is aimed at people who have recently started exercising in CrossFit...
CrossFit 919 posted on Facebook

It will be 65 degrees and sunny around 6:30 PM this evening. So yes, Endurance WOD. And yes, we will be outside.

vstrong published the post Eating and exercising for the body you want on
I have been reading a lot of posting of people trying, but not getting there or simply tired of...
CrossFit Durham shared an image on Facebook

Shout out to CFDers, Shikha Sachdeva and Greg Wehn, for taking home 2nd place Women's Intermediate Division and 13th place Men's Intermediate Division respectively, in this past weekend's Festivus Games at Morrisville Community CrossFit!

CrossFit Harrisburg posted on Facebook

Ordering supplements. Let Dan know what you need. Protein, fish oils, glutamine, creatine, ZMA, glucosamine, etc... Check out some of the new drinks i the cooler. The FIT AID is a very clean recovery drink. For you caffeine junkies, the BANG is HIGHLY caffeinated. You have been warned.

CrossFit 919 shared a link on Facebook

Of all the "athletic jeans" kick starter campaigns out now, this one looks the best to us. Thanks for sharing, Adam and Hannah!

CrossFit Durham posted on Facebook

Wishing Coach Elise a very HAPPY BIRTHDAY!

ESC CrossFit Southend shared a link on Facebook

Watch this MobilityWOD before attending tonight's class!

Ultimate CrossFit posted an article
Joel Toledano published the post Meet Shane Farmer: The Rowmaster Talks Training, Coaching and Competing on
We recently sat down with Shane Farmer in Big Sur, California at the inov-8 athlete retreat. Shane...
CrossFit Durham shared a link on Facebook

CrossFit Eternal posted an article
CrossFit RTP posted an article
CrossFit Gastonia shared a link on Facebook

Wednesday's WOD

CrossFit Dilworth posted on Facebook

CFE 4.23.14: 20 rounds for distance: 30 seconds ME row 30 seconds rest Rest three mins Cash out: 60 seconds of GHD sit-ups or V-ups

CrossFit Revamped posted on Facebook

Great work all around today guys!! We did a little bit of everything. Conditioning, strength, and a smoker of a metcon. It was amazing how many people hit PR's today with a 3 second hold in the bottom, way to go everyone. We will continue to work on some interval conditioning training tomorrow. Warm-up/Conditioning With a partner... EMOM for 6 min. Odd- 10 Burpees Even- (15/12) calorie row With a partner.... EMOM for 6 min. Odd- 15 Wall Ball Shots Even- 10 KB Swings (70/53) WOD With 9 minutes on the clock: Complete 2 Rounds of: 9 KB/DB Snatches (53/35) 15 Pull-ups 21 Box jumps (24/20) With the remaining time complete as many Deadlifts as possible @ (275/185) *Every 5 deadlifts you complete, you must do 3 bar facing burpees. Keep up the good work on the Push-ups Finisher!

CrossFit Dilworth shared a link on Facebook

CrossFit 919 posted an article
CrossFit Dilworth posted an article
Ultimate CrossFit posted an article
Ultimate CrossFit posted an article
CrossFit Durham posted an article
CrossFit Brave shared a link on Facebook


ESC CrossFit Southend shared a link on Facebook

4/23/14 “The Animal”

CrossFit WhiteMarsh posted an article
Ultimate CrossFit posted an article
Ultimate CrossFit posted an article
CrossFit BWI posted an article
CrossFit Harrisburg posted on Facebook

Sign up for Barton Hero WOD on website. May 17th, 2014 Wednesday Metcon (Time) 15-12-9-6-3 Deadlift (315/225) PHSPU Be SMART on the deadlift. You need your back for the rest of your life. If you cant keep a straight/tight back, its too heavy. SCALE it. Metcon (Time) 50 Toes to bar 50 Abmat situps 50 GHD

CrossFit Dilworth shared a link on Facebook

Great article! Thanks KBB!

bencrookston published the post 4 Tips to Push Press More Weight on
The push press is an incredible training tool for increasing upper body power and a large...
CrossFit Dilworth shared an image on Facebook

More BIG NEWS! We are excited to announce that we will now be carrying Kill Cliff for sale at CFD! $3 a can, just sign your name to the clipboard and how many cans you've gotten. CC/member accounts will be charged (no cash). Check out the new fridge over to the left when you walk in the front door. Get some TODAY! All 3 flavors are available! Please note we are keeping close inventory of these so please don't take any out without writing down your name and quantity on the sheet- clipboard on top of the fridge. Thanks!

CrossFit Federal Hill shared an image on Facebook

Ross said, "Fran, I will own you!" Done in 4:07 RX'd... Nice Job Ross!

CrossFit Eternal shared a link on Facebook

Everything you ever wanted to know about mobility but were in too much pain to ask.....

CrossFit Eternal posted an article
CrossFit Harbor East posted on Facebook

Tuesday (4/22) WOD: 2rds 2min max Wallballs (20/14) 1min max Burpees 2min max Front Rack Lunges (95/65) 1min max DUs 2min max G-2-0 (95/65) 1min Rest Scaled - 14/10, 65/35, 2-to-1 SUs Competitor - 135/95 *score = total reps Strength WOD: Back Squat Warm Up - 3x5 Working - 5,5,4,4,3,3,2,2 (Increasing weight) Next Level Oly WOD: Snatch Complex 5 Rds - 2 Hang Squat Snatch - 1 Squat Snatch (from floor)

CrossFit MPH shared an image on Facebook

6p class practicing the middle of the pushup. "It's not just about going from 'point A' to 'point B.' The key to efficiency, and just as importantly, to longevity, in CrossFit is to make the middle of the movement as technically sound as possible." --Coach BK

Anonymous posted an article
mabranch published the post Training Around your Injuries on
If you exercise on a regular basis, with any degree of high intensity, than sooner or later injury...
CrossFit BWI shared an image on Facebook

South Baltimore CrossFit shared a link on Facebook

Important Info for all Members!

Second Wind CrossFit posted on Facebook

It's a heck of a birthday week.... Allison Davidson, Robert Wegener...and now Gayle Moseley. Ummmm, burpees anyone?

CrossFit WhiteMarsh shared a link on Facebook

Daily WOD: 4.22.2014

jalberga published the post The Wrongfully Hated Butterfly Pull-up on
Because you’re reading this blog, I’m making the bold assumption that you are a CrossFit...
Diablo CrossFit shared a link on Facebook

Ding Ding Ding!

CrossFit Harbor East shared an image on Facebook

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