FOUNDATIONS COURSE THIS SATURDAY FROM NOON to TWO
March Athlete of the Month
Marina A and her husband Brian A have been with CFH from the start! Brian, who CrossFitted before brought Marina in for her first experience at an affiliate a few short months ago. We have been blown away by her progress, dedication and overall amazing attitude she brings with her to every single class! We could not be more excited to present the March Athlete of the month – Marina A
Tell us a little bit about yourself?
I’m a former New Yorker who relocated to Baltimore eight years ago. I live in a house full of boys (Charlie 3, Tommy 5… and Brian 40) and wouldn’t want it any other way. I grew up playing sports competitively (lacrosse at Cornell) and love kicking the ball around, riding bikes or hiking with my kids.
I work at Discovery where I head up the marketing team, so when I’m not playing mom or wife, I’m celebrating Shark Week or trying to convince people to watch Deadliest Catch and Gold Rush. I’m an aspiring golfer, love to ski and basically enjoy anything where I get to spend time outdoors.
What has changed since starting CrossFit?
So much has changed. I’ve always enjoyed working out, but since I’ve started CrossFit I’ve found myself completely refocused. I’m training for reasons other than weight loss (never thought that was possible!) and I listen to my body more (fueling it differently and paying attention to cues I’ve ignored before). And emotionally, it’s completely re-energized my competitive side that hasn’t surfaced in years.
What do you enjoy about CrossFit Federal Hill?
I feel like I have a new extended family! The support system is just incredible. Not just from the coaches, but also from every member I’ve had the privilege to meet, cheer for or collapse with on the floor. I love the team dynamic of the gym — no matter how hard the workout; I truly get a lift from every person in that box!
How has CrossFit affected your life outside the gym? .
Sweat is my new god. Some people see therapists, some go to church… I go see Geo and Brian! The gym gives me a wonderful outlet to get centered, clear my head and find clarity in my otherwise hectic life.
And as a working mom, I’m constantly trying to find the balance where I feel like “I can have it all”. While its not always perfect balance, the gym has helped me with so much of that. Early morning classes get me to work on time, I get some couple time with my better half (Brian) when we take classes together and, in a pinch, I even get to bring my kids to the gym!
Favorite movement?
If by ‘favorite’ you mean ‘easiest’, I’d say sit-ups. Any WOD with sit-ups gets me excited (I can’t believe I just wrote that).
But my true favorite is pull-ups (again, I can’t believe I just wrote that). It’s been the one exercise where I’ve really been able to see progress quickly. I came in the gym two months ago using a green band for every WOD and now I can do a pull up unassisted.
Least favorite movement? Overhead squats. Or snatches. Could be a tie.
Any advice for people who are just getting started at CFH?
Live in the moment. As soon as I walk into that gym, I try to focus on why I’m there. One hour a day. All to myself. To make myself stronger, fitter and healthier in body and mind. Like most of us, life can be pretty hectic. Remember why you came and soak up every bit of advice, motivation and strength you can. You WILL walk out of that door stronger.
Carl P breaks down the chest to bar pull up- Notice how he emphasis staying in a clean unbroken position. Flailing on the bar, with your legs splayed out and slamming your chest into the bar is not what we are looking for today.
The chest to bar pull ups is a different beast then a regular pull up. If you have regular pull ups, but can not touch your chest to bar. We recommend you use a band so you can begin to develop the strength for chest to bar pull ups. Get a good grip and avoid friction to avoid ripping!
Skill WOD
Chest to Bar Pull Ups
6 Rounds of
Max Reps in 30 Seconds – Rest 30 Seconds
Score = total reps
WOD
6 Toes to Bar
9 Deadlifts (135#/95#)
5 Min AMRAP
Rest 2 Min
9 Sit ups
12 Hand Release Push ups
5 Min AMRAP
Ali working on her KB swings!