Coach’s Blog

Congrats to Kyle, Andrea Miller’s son, who submitted the winning design for our first CrossFit Kent Island t-shirts!  Kyle’s design (crumpled a bit from my 2yr old son Everett’s proofreading session) is attached below.  As requested, we’ll do a run of these in black and pink, and then more batches in white/black and grey/black to satisfy all color palettes and personal styles.

I know I speak for everyone in welcoming Chris back after his extended stint on the disabled list and then trip to Peru.  It’s great to see him hitting WODs hard again, and his presence in the 6pm class is like a second coach.  And check out his form on the split snatch – get that big lift!

Getting through “Fran” for the first time is like getting a huge weight off your shoulders, literally as well as figuratively!  Fran is just as much of a mental game as it is physical, where you have to challenge yourself to get back to the bar much more quickly than your body is telling you to.  “Just get one rep” is my motto from now on with Fran, because as soon as you step up to the squat rack or pullup rig again and get one rep, you realize you can get two, maybe three or four?
I could go on forever about strategy for Fran (especially because I ADDED 7 SECONDS TO MY TIME TODAY and I keep thinking about it) but instead it’s time to get into the success stories.
Andy, Kenny, Bobby, Alex, Alyssa, and Jimmy all hit “Fran” for the first time today, and Shawn yesterday.  The times ranged from 4:26 (new gym record for Kenny!) to 12:51.  Let me repeat that the last finisher finished under 13 minutes, and that was for someone brand new to CrossFit!  Pretty awesome.
And check out Kenny getting work done with that 4:26 – almost “Elite” as Alex kept reminding him as he got close to that 4 minute mark.
Here are some after-action pics from today.  Great job again everyone, and Happy 4th of July!  Get some rest, eat some good food, and we’ll see you all again on Thursday!
 

Our Director of CrossFit Fashion, Mr. Alex Doyle, created and donned this instant classic of a t-shirt for the workout yesterday.  Now it hangs proudly in the gym, adding some much-needed flair to the box.  There’s got to be both a code violation and a subtle pun involved in hanging it on the fire alarm…  It’s also of course foreshadowing of Alex’s future appearances on Bar Stars, a sweet bunch of YouTube clips with guys doing crazy gymnastic feats on bars around the world.

Mike practicing the even more technical (and heavier!) Turkish Getup, this time with a 65-lb barbell.
Editor’s Note:  Alex also worked up to a 70-lb kettlebell getup, but I neglected to get a picture in favor of sweating profusely and drinking a beer.

HUGE thanks to Chris and Kenny for dreaming up and building the awesome ring and rope rig that is now hanging proudly from our high wall!  We’ve been practicing some muscle-ups, and noticing that for some reason it’s alot harder to get up there if your feet can’t touch the ground… weird.
Just another example of the amazing support that you guys have given the gym, and I can’t thank you all enough.
Ryan

Well, we have one full week behind us as a full-fledged CrossFit affiliate gym, and man does it feel good!  We have some amazing athletes working out with us, and not just because of their athletic talent which is plenty, but these ladies and gents are also truly great individuals.  Everyone has been so welcoming, hilarious, and helpful, and I’m just so damn excited to see where this little CrossFit box on the Eastern Shore ends up.
I also have been in touch with Leah from CrossFit Nation, an outstanding box down in Easton, and it sounds like we need to get ourselves ready for an Eastern Shore affiliate challenge at the end of July in Sailsbury!
Here are some pics from the first week – I obviously didn’t capture everything, but will definitely keep snapping on the iPhone to make sure I get all of your outstanding feats on film!
Can’t wait to see what Week 2 has in store.

 

 
 
 
 
 

 

A most glorious thing happened today after Open Gym, when I did the workout from the main site, which happened to be “Nancy”, something we already did this week!  I had just finished the workout, shaving a couple minutes off my previous best time, and looked down to see the figure of an angel on the floor!  I think it was a sign that someone up above is looking out for us, or maybe a “Rogue” angel checking out our cool gear…  Or could it have been the fact that I collapsed in a heap after my workout directly on my back, and couldn’t move for a good minute?
Gotta love a good sweat angel.

Beginning on Tuesday, May 29th we will begin our group class schedule!  We’re loading the daily schedule into a system that will allow you all to sign up for classes, book appointments, and buy memberships or single  classes, and we’re not quite ready with that yet, so in the meantime check out the Schedule page for the days and times, and shoot me an email if you’d like to attend one or more classes next week.
Also… in honor of Memorial Day and our fallen heroes, we are waiving the fee for group classes from Tuesday, May 29th through Saturday, June 2nd.  At $20 per class, this is potentially a $100 value, so please do take advantage and sign up now!
Can’t wait to get started!!

We have finished building, buying, and cleaning our way to a real live CrossFit box, and we’re ready to throw open the doors!
Come on out to our first Open Gym on Saturday, May 26th!  Feel free to stop by anytime between 9am and 4pm.  We will be around to work out, answer your questions, and generally hang out!
See you soon!