You know you are a CrossFitter when...You used to bite your nails and now you bite your calluses. 

"Angie" was a b*tch!

WOD

"Griff"

For time:

Run 800m

Run 400m backwards

Run 800m

Run 400m backwards

Yes, run backwards. 

Perfect sense and reality do not always occupy the same space, their neat relationship thrown askew by the inexorable march of athletic evolution. -John Gilson

Wilkes' Weightlifting Oly Seminar was a blast!  Watch out for new PR's in the box!

WOD 

"Angie”
For time:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

No partitioning. You must complete all 100 reps before moving on to the next exercise. 

We will be closed today for the Olympic Lifting Seminar with Coach Wilkes from CrossFt Chesapeake.

The seminar will go from 9am- 5pm. If you are attending please arrive 15 minutes early and remember to wear comfortable workout clothes, flat soled or weight lifting shoes, bring a pen and a notebook for note taking, snacks, and water. You will have a lunch break- you can pack your own or go out for a bite. 

Today we rest.

CrossFit Women Are Bitches by CrossFit Montgomery County (MD)

Some time ago I came across a website called Heartless Bitches International, and was unable to resist browsing through it a little. What I found was fantastic, and I quickly came to the conclusion that the name of the website, while most likely offensive to several people, is nothing more than their (probably accurate) description of how society views women who have strength, confidence, independence and intelligence, and the resolve to be openly proud of that fact.

Having been a CrossFitter for the past couple of years I’ve found that the women I’ve met who embrace CrossFit as a lifestyle embody all of those wonderful traits and outshine the hoi polloi to an astronomical degree. I want to get to know them and to meet more of them. They don’t lie down and accept defeat, nor do they allow fashion magazines or television shows to mandate who they should be and how they should act. I believe this is a good thing, and I hope that it continues to spread like wildfire. CrossFit women are amazing, incredible human beings, and I feel that the “stop whining and get over yourself” attitude of that website is representative of what CrossFit women possess naturally.

The word “bitch” is very volatile – to some it’s the deepest, harshest name anyone could call a woman, and to others it’s completely benign. If, however, a woman who has strength, confidence, independence and intelligence falls under the general category of “bitch” (when used as a description of her character) simply because she has those traits, then I will do anything and everything in my power to help my 8-year old daughter become one. I can’t think of a greater gift I could ever possibly give her.

I’m just sayin’…

Post your thoughts to comments below

Tracy K visits us from Tn and rocks FGB!

Click Here for updated Fight Gone Bad scores. 

This Week's Announcements:

DON'T FORGET.... 

Please remember that you must sign up for classes online.

We will be closed all day Monday for the Olympic Lifting Seminar. It is not too late to register : Click here  for the Oly Seminar with Coach Wilkes from CrossFit Chesapeake on MONDAY! If you are attending the seminar please remember to wear flat soled shoes (no running sneakers!)

Click Here to view our online schedule. Everyone should be able to sign up for classes now. We ask that you please start using this feature. If you are unable to sign up please contact Karen. 

CFOIB now accepts online credit card payments! You can purchase your CrossFit WOD series/memberships online (from home!) using our online scheduler. 

Knowing the taste and feel of intensity is no less than coming face to face with the real cost of elite fitness.

Larry is an excellent example of elite fitness.                                                                                      (We are still waiting on his testimonial to tell us all about it. Hint Hint)

WOD

FIght Gone Bad

We will be running everyone through the WOD every 25 minutes. Please arrive 10 minutes before your designated time slot to warm-up (everyone should have signed up for a time slot on the white board---with the exception of the Extreme Health Makeover Challenge Crew-- who will arrive at 9am) . Come in and push hard and you might win the chance to attend the Oly Seminar for FREE! We will need volunteers to act as counters. 

In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point. The stations are:

1. Wall-ball, 10 ft target (Reps)
2. Sumo deadlift high-pull (Reps)
3. Box jump (Reps)
4. Push-press (Reps)
5. Row (Calories)

There will be four divisions for this WOD: (You will compete in the same division that you did on January 2nd)

1. Class A: Standard Men = 75lb push-press and sumo deadlift high pull, 20lb wall- ball and 20 inch box jump
2. Class B: Modified Men/Standard Women = 55lb push-press and sumo deadlift high pull, 14lb wall-ball and 20 inch box Jump
3. Class C: Intermediate = 35lb push-press and sumo deadlift high pull, 10lb wall-ball and 20 inch box Jump (step ups are okay)
4. Class D: Beginner/Kids = 15lb push-press and sumo deadlift high pull, 10lb wall-ball (can be lowered to 8 foot target) and 12 inch box jumps 

"...CrossFit Kids resolves the issues of our sedentary, noxious lifestyles. Working the body according to the way it was designed, we are training a generation to take responsibility for their health via the path of least resistance." -CrossFit Kids 101

The CFOIB Young Athletes learn to air squat!

WOD

Rest today if you are doing Fight Gone Bad tomorrow.

Come in today and do FGB on your own at 9:30am or 5pm.

Or Run:

600m (rest between each interval the exact time it takes to run the previous interval)

400m 

200m 

100m x 2

200m

400m

600m  

CrossFit OIB Young Athletes Program

Tonight at 5pm!

If your young athlete is enrolled please arrive 5 minutes early in order to fill out waivers. All parents are welcome to stay during the class. Pick up time is 5:45pm sharp!

Open box time will be closed for the duration of the Y.A. class. We will reopen at 5:45pm in preparation for the 6pm WOD. 

This Week's Announcements:

DON'T FORGET TO.... 

Start signing up for every class!

Click here to register for the Oly Seminar with Coach Wilkes from CrossFit Chesapeake for NEXT MONDAY! If you are attending the seminar please remember to wear flat sole shoes (no running sneakers!)

Click Here to view our online schedule. Everyone should be able to sign up for classes now. Please start using this feature. If you are unable to sign up it may mean you have have not paid your membership dues for this month. 

Click Here  to view our  T-Shirt & Hoodie info! We are extending our due date 'til this Friday. Please give your check or cash to Karen this week. Don't miss out on pre-ordering! 

The Fight Gone Bad Challenge is this Saturday from 8am to 11am. We will be running everyone through the WOD every 25 minutes. Please sign up (on the white board in the box) for a designated time slot. Arrive 10 minutes early for warm-up. If you cannot make it Saturday, you can complete FGB on Friday at 9:30am or 5pm on your own. Come in and push hard and you might win the chance to attend the Oly Seminar for FREE! We will need volunteers to act as counters.

"CrossFit makes me sweat. The only other time I ever sweat was while giving birth." -Edwina St. Pierre

                                        "The Beast"

WOD

Thruster  3, 3, 3, 3, 3, 3, 3

No defeat is final until you stop trying. 

From Right: Pat, Roger, Kathy, Tina (members of the Extreme Health Challenge) Barbara, & RJ.

CFOIB is excited to be a part of the Extreme Heath Challenge sponsored by Dr. Megan at Family First Chiropractic. It is a 90 day total health makeover that the above, lucky 4 have won! They now have the chance to workout at CrossFit OIB for 90 days. Help us help them to change their lives (one air squat at a time). When you see them in the box make sure to introduce yourself and offer some encouraging words! 

 WOD

“Every Rep Counts” (from Western Canadian Qualifier)

As many rounds in 20 mintes of:
10 Wallballs
10 Box Jumps
10 Deadlift
10 Burpees
Males use 20 lb balls and females 14 lb ball for wallballs and box jumps are 20 inches.  For deadlift, m/205 lbs and f/145 lbs.  Burpees are chest to deck!

"The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community."

Click Here  to view our  T-Shirt & Hoodie info! We are extending our due date 'til this Friday. Please give your check or cash to Karen this week. Don't miss out on pre-ordering!

WOD

Work up to heaviest 1RM shoulder press with a 15min time limit. 

(Warming-up not included in 15min working time)

Rest 5 minutes
Row 2k