Our last foundations cycle of 2015 starts tonight! Remember if you have a friend that wants in or if you have been following the blog thinking about coming in this is the last chance to get in on the current pricing. Rates go up for all new members in 2016.
Hope everyone had a great Thanksgiving!
Amazing job on the Deadlift Cycle, everyone did a great job with holding a good position while pushing the limits and getting stronger at the same time.
Today we start our Snatch Cycle, unless you have a mobility or injury issue we are going to push everyone to squat snatch. This movement will test you physically and mentally. Remember, you are trying to better yourself and if you can snatch 5 more pounds in a few weeks that is a success! Today we will test and the cycle will go for 6-8 weeks.
We are also in the middle/start of a pull up cycle. This was a goal for a ton of people I have recently talked with some so I figured we would attack it as a gym!
Strength WOD
Take 15-20 minutes to find a 1 RM Squat Snatch
WOD
3 Power Snatches
6 Pull ups
9 Push ups
12 Air Squats
12 min AMRAP
Fitness: 95/65
RX: 115/75
RX+: 135/95 (Chest to Bar)
The picture above tells a special story. About 5 months ago the young man, pictured above with Coach Matt, tried to steal Matt’s moped from outside the gym. Lets set the scene: it was a hot summer day, about three in the afternoon. Coach Matt and Coach Eric are in the back gym, shirtless lifting heavy things, yelling, high fiving and debating if they have a six pack or an eight pack. Pretty typical for a Friday afternoon at CFH. The music is loud, I am at the desk working when a random guy stops in. He walks over and says “There are few kids dragging a moped outside the front of the building, do you know….” Before he even finished I ran in the gym and yelled for Matt and and Eric, I knew something was going down. I then ran outside and yelled to the kids….”Hey….” before I even finished the sentence the kids were running.
Before I could turn around Matt and Eric were out the door chasing them. Both darting across Key Hwy, stopping traffic during a full sprint. Remember, they are shirtless, sweating and just got done lifting. These kids were also in a full sprint when they saw these two muscle bound grown men chasing after them. I took the boring and responsible roll of calling the police. I reported what happened and said I do not think they were able to catch them. But, just as I was about to hang up, Eric came around the corner holding one of the culprits. (the kid pictured above).
The police came and we issued statements. Eric, Matt and I thought the kid was going to get a slap on the wrist and that was it. Well turns out the case went to trial. Since Matt was the “victim” he had the power to come up with a creative solution for this young mans punishment.
The states attorney calls Matt up and goes over his options. Matt, did not want to press charges so immediately he thought…why not have this kid come do CrossFit. He asked the States Attorney if his punishment could be to show up to CrossFit Federal Hill once a week for Burpees.
After some deliberation (and probably some laughing on the States Attorney side) the court has ordered this kid to show up to CrossFit Federal Hill once a week for Burpees and Cleaning.
The point is not to call this kid out or make him feel stupid for his decision. The point is to shed light on this because in my head this is an amazing use of the Courts Power and shows a little flexibility in the legal system that I thought was not there. This could make no difference, but hopefully, just maybe, Matt will create something special with this creative idea. Maybe, at the very least it will be something this young man remembers and at best Matt will be able to mentor him into a productive citizen of Baltimore.