The Battle of Baltimore is TOMORROW! We will not have any formal classes, but we will have open gym around 3 pm if you want to swing by for a workout. There will be a ton of people in the gym tomorrow that are not CFH members, if you have valuables in the cubbies you may want to take them home for the weekend!
Athelte of the Month for January
Ali Mo- Teacher
Tell us a little bit about yourself…
I grew up in NY and moved to Federal Hill after college. About 3 years ago I got the crazy idea to buy and rehab a row home in Canton, and have lived on the other side of the harbor ever since. My undergrad and masters degrees are both in education, and I’ve been teaching for 7 years. I currently work in early intervention and am in the process of becoming board certified as a behavior analyst. I love music, sports, reading, and pretty much anything that gets me outside!
What has changed since starting CrossFit?
For starters there’s the obvious … strength, endurance and flexibility. I’m constantly surprising myself by the things my body can do. I have more energy, sleep better, my confidence has improved- I’ve found a new appreciation for health and fitness.
What do you enjoy about CrossFit Federal Hill?
There are so many reasons to love CFH- the programming, the people, the facility- but for me it’s the coaches that make all the difference!
I came to CFH with zero weight lifting experience. I still remember how intimidating it felt walking into that first class, and can only imagine how clumsy and awkward it looked! Not only did Geo & Brian break down very technical movements into simple steps that I could actually understand, but they gave me feedback in an encouraging way that set me up for success.
I’m still not the strongest or most coordinated person out there, but I’m willing to take risks and go outside of my comfort zone because I trust each and every one of the coaches. I trust that they will watch my form, give me cues, answer questions, offer scaling options, help me set goals, empower me to break down barriers and motivate me to finish strong.
How has CrossFit affected your life outside the gym?
Exercise used to be something I had to squeeze into my schedule, but has become a necessary part of my day. It’s an outlet for stress, and helps me stay focused and persist through challenges one step at a time.
Favorite movement?
Pull ups. It’s been a goal since middle school, and was the first movement I really saw progress with.
Least favorite movement?
Push ups and strict presses
Any advice for people who are just getting started at CFH?
Enjoy the community! Take advantage of all of the motivation and energy the coaches and members have to offer. Stepping out of your comfort zone is way less intimidating when you have such a great support system cheering you on (or collapsing on the mats next to you!) Share in the excitement and bond over the challenges. Have fun, even when the workout seems brutal. It’s not just about the weight or your time, it’s about pushing your limits and celebrating the accomplishments, no matter how small.
Strength WOD
1 Squat Snatch + 2 OHS
Take 15 minutes to find a heavy load
WOD
30 Back Squats (Bar starts on the ground)
1,000 M row
30 Back Squats (Bar Starts on the Ground)
-For Time-
15 min CAP
Fitness (115/75)
RX (135/95)
RX+ (155/105)
Tabata Push Ups