13. Take some time and cook some meat on the grill. Everything tastes better on the grill, and the satisfaction of preparing and cooking your own beast makes it taste that much better. A real grill, not that stupid george foreman thing, that thing makes me sad. Ruins everything awesome about meat, stop using it...I punch a baby everytime a steak is ruined on this thing...

Removes 42% of the fat and 100% of the flavor. I want to pour the fat back on cause I didnt buy bullshit meat, I bought a quality grass fed steak where the fat is good for me...

12. Pick something you suck at and try and fix it. “I really suck at box jumps, and they kind of scare me.” Here’s what we’re going to do, you are going to start jumping all the time and you are going to scroll down to number 1 on this list, you are going to read, and were guna be amped, and we are going to do everything we can to fix this goat.

11. Do some heavy lifting. Don’t know how or feel comfortable doing it? Email me and well talk, the benefits of lifting heavy shit are too long to list here but should be included in everyone’s routine if you are serious about fitness.

10. Start keeping track of your workouts better! Nothing frustrates me more than seeing someone not write down what they did during a workout. How are we supposed to see progress? How are we supposed to know what you did last time? Write it down! It will help you more than you can imagine.

9. Shut your cell phone off an hour before bed. This was really hard for me, and I still kind of suck at it, but when the phone is off an hour before bed I sleep like a champ!

8. This goes along with the previous one, but get some effing sleep! Too many people have limited sleep cycles by going to bed late, mostly from bullshit excuses like a stupid TV show. The only two acceptable excuses for you not being in bed by 10-10:30pm is either your up late having sex, or its Sunday night and you were watching Game of Thrones and are just way to amped up to fall asleep right away.

7. Push the prowler once a week. Not enough can be said about what you gain from embracing the suck of a prowler workout. Strapped for time? A prowler suicide takes 1-2 minutes…

6. Try a new paleo recipe every week. Getting bored with your paleo diet cause all you eat is chicken breasts and broccoli?? (ps this was me) There is an endless supply of paleo cookbooks on Amazon for cheap. Buy one. Cook more!

5. Workout with someone new when you come into the gym! This is better to be experienced rather than explained by me.

4. Eat more quality foods. I am sick of hearing people talk about how expensive it is to eat healthy….this is stuff you are using to fuel YOUR body. Is there really anything more important??? If you actually thought about that question for a second remind me next time you are in the gym so I can slap you.

3. Ask more questions. This doesn’t have to be directly gym related, but learning comes from questions, so stop sitting back cause you don’t want to sound stupid and ask questions.

2. Have more sex. You would be surprised at all the health benefits of this, relieves stress, boosts immunity, reduces pain, is awesome, etc…

1. Do something that scares you…often. I saw a quote the other day that said “life begins right outside of your comfort zone.” I couldn’t agree more and I personally love nothing more than to see how people react when they get out of their comfort zone. You can do so much more than you believe your capable of, 99% percent of the time someone fails in the weight room its because something happened in between their ears…not that they weren’t strong enough or athletic enough or ate a bad breakfast, just a mind fuck plain and simple. So get out of your comfort zone, do something that scares you, and see the awesomeness follow.

Coach Luke. Out.

This is just a reminder that May 10th is the last day to register for the Mike Jenkins Strongman Seminar at the reduced rate of $155. After Thursday, the price goes up to $185. Don't miss this chance to train with the #1 ranked Strongman competitor in the world!

Day 2 Finished! Now for recovery time!

Christa and Dara enjoying a ice bath.

Christa is currently sitting in 18th place after day 2.  All that is left is the snatch ladder and one more workout.  If you are still sitting on the fence to come then get off and get youself down here!  the festivities start early at 9:15 and go through the afternoon.  

Lot of good swag that you can get here too! 

Thats all I got but I can't leave a blog post without some type of entertainment....

anyone see this nutcase that got taken into custody for taking her 5 year old in a tanning booth, its pretty comical...kind of sad how messed up people are these days.

http://shine.yahoo.com/healthy-living/8220-tanning-mom-8221-case-spotlights-tanning-bed-181200178.html

pic of this nutjob:

Lastly everyone get your asses to regionals this weekend and cheer your trainer Christa on!

Update: She just smacked "Diane" is the face and hit a PR by 2 minutes and 40 seconds, keep it up Christa!

Coach Luke. Out.

I am trying to hit the rapids sometime in May, and no I am not talking about some rolling waves at harpers ferry...I'm talking about some serious raging on the river.

I found a place by deep creek that has level IV and V rapids, can only go 3 people and 1 guide per raft. So whos in to rage!!!! Place interest in comments.

Coach Luke

Coach Christa will be competing in the womens individual division...get your ass there and watch her represent our gym!

 The venue is:
 
 Prince George Learning and Sports Complex 8001 Sheriff Road Landover, MD 20785.. This is 30 min from Crossfit BWI...

On June 23rd, CrossFit BWI welcomes pro strongman Mike Jenkins to the gym. Currently the #1 ranked strongman competitor in the world, Mike burst onto the international scene just last year when he finished 2nd at the Arnold Strongman Classic and again at the Polish round of Giants Live. At the 2011 World’s Strongest Man competition, he made it all the way to the finals, even winning the first two events of the final round before having to withdraw due to injury.

In 2012, Jenkins has dominated. In March, he won the 2012 Arnold Strongman Classic, breaking three world records along the way (Austrian Oak Log Press, Circus Dumbell and Frame Carry). Just two weeks later, he took 1st place at the Fit Expo in Melbourne. In the process, he broke the world record for the Hip Lift, qualified for this year’s World’s Strongest Man competition and launched himself to the top spot in the worldwide rankings.

This June, Mike brings his amazing skills to CrossFit BWI. Mike will be spending the day with us, teaching the finer points of some of his favorite strongman events. Movements will include tire flipping, log pressing and atlas stones, among others. Whether you are an amateur strongman, personal trainer, strength coach or just a weekend warrior who wants to expand your repertoire, this is a chance to learn the moves from one of the best in the game.

Registration for this event is limited and will fill up quickly. In addition, individuals who register by May 10th will have the opportunity to do so for a reduced rate of $155. After May 10th, the rate will increase to $185.

Click here to register!

Her name is Chelsey(Mary's niece) and will start Friday at 430!

Her schedule will be M 430 to 630, W 430 to 530, and F 430 to 630. I believe she has other availability upon request.Her contact information is: chelsamber9211@aim.com or by cell phone at 443-867-0322.

Hey all!

This weekend we will have an altered schedule.  We will not be having any regularly scheduled Saturday Classes due to the fact that we are hosting the CrossFit Strongman Seminar.  If you have been thoroughly enjoying Strongman/Women Wednesdays and would like to learn more in a awesome one day seminar then there is still time to sign up.  This is not just for coaches but for anyone interested in learning how to: flip big f'ing tires, pick up that heavier stone, use the yoke more efficiently, pick up and move that keg at the next partay, and use the axles. 

Sign in is at 8:15 and opening comments will begin at 9am.

Read Travis Holley, of CrossFit Central, fantastic review of the cert HERE


What is CrossFit Strongman?
CrossFit Strongman is the integration of strongman movements and energy systems into the constantly varied CrossFit model. Think of it as "old-school movements with new-school programming."

The typical strongman competition consists of five events in one day. Each event is less than 60 seconds, so athletes never tap into anything but the ATP/CP system. Consider what would happen if you trained yourself to have that kind of output during a longer workout like, for example, a seven-minute AMRAP of farmer's carries mixed with gymnastics. This is a perfect expression of old movements implemented with new programming, and the results are staggering.

We believe CrossFit Strongman is the best - and most fun - way to increase strength while still increasing work capacity across broad time and modal domains. In CrossFit, we want a stimulus that is constantly varied so we never stop progressing in our fitness. Strongman movements provide plenty of variation in a toy-filled playground where athletes can test and improve their brute strength and overall fitness level.

Because of the often-awkward size, shape and consistency of the objects we use in strongman, the lifts tend to have less efficiency than those done with a barbell. Case in point: a water-filled keg. This represents a dynamic load that challenges the neuromuscular system in a way a barbell can't. For this reason, as athletes, we need to develop efficient movement patterns with inefficient loads. That response is at the heart of being a great athlete, and it also applies to the real world, where few objects have handles and perfect balance.

In this one-day seminar, athletes are presented with a constantly changing field of play, and a better athlete will learn to make quicker adjustments and respond more favorably to an unfavorable stimuli.

Why CrossFitters Should Do CrossFit Strongman 

• 
  CrossFit Strongman increases real-world strength, because in daily life we are required to move odd objects such as a grocery bag or a child as efficiently as possible. Barbells exist only in a gym setting.
• These movements are great for posterior-chain development, a necessity for someone striving to become a good CrossFitter.
• CrossFit Strongman programming provides CrossFitters with a variety of different stimuli, all aimed at achieving an increase in work capacity - which translates to an increase in your CrossFit ability.
• CrossFit Strongman, like CrossFit itself, simultaneously integrates metabolic conditioning and strength training.
• CrossFit movements are designed to move "large loads long distances quickly." Those words are drilled into the mind of anyone who's ever attended a Level 1 Trainer Course. There is no better expression of that key CrossFit principle than moving a yoke that is three times your body weight across a football field in 30 seconds. How about carrying 1.25 times body weight in each hand the same distance in less than 30 seconds or flipping a 700-lb. tire for max reps in 60 seconds? They all equate to large loads moved long distances very quickly.

Scalable? Infinitely.

One of the misconceptions about strongman is that you have to look like a behemoth to take part in the action. Nothing could be further from the truth. At the CrossFit Strongman Seminar, we will illustrate just how scalable these movements are and how quickly they can be adopted into almost any program. These movements are open to people of all abilities, genders and strength levels.

Goals

• To teach you safe, proper and efficient movement using these objects.
• To teach you how to coach these movements.
• To introduce you to the CrossFit Strongman training methodology and programming.

Rob Orlando has been an amateur strongman competitor since 2005. Over the last six years he has participated in more than 15 contests and set North American records in multiple lifts. He began CrossFitting in 2008, just a few months prior to the CrossFit Games regional qualifier in Albany, NY, where he took fifth place. He competed in the CrossFit Games in 2009 and 2010 and finished 22d and 15th, respectively. Over the past three years, he has launched Hybrid Athletics, a CrossFit affiliate in Stamford, CT, started Strongmanwod.com, and created a line of strongman products including yokes, axles, atlas-stone molds, farmer's handles, and logs. His goal is to introduce the CrossFit community to strongman movements and implements through this seminar.

Sign UP HERE