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Athlete of the Month- KAT!

Meet Kat! She is one of the most hard working and dedicated people we know. When she puts her mind to something she is all in. It has been so much fun watching Kat become stronger and faster since she joined OIDN. Keep on rockin it Kat!

1. When did you start at ODIN? And what was your first impression?
I took the Roots class in March 2016 and then started coming to classes in April. My first impression of ODIN… fun, professional, accessible, supportive and family environment. Still holds true!

2. What changes have you seen in yourself since starting at ODIN?
Because of my background in endurance sports and the fire service, I had always considered myself an athlete. However, I don’t think I was ever truly as fit as I have become since starting at ODIN. I am more educated and aware of things like mobility, nutrition, recovery and balancing my workouts… just to name a few. I have become stronger and faster ( I just PR’ed an 8 mile run in a time of 55:02!). I now have a better sense of my own body image too… and what it means to be healthy and beautiful. I am more flexible than I have ever been! I feel like I am a more well-rounded athlete now.

3. What is your favorite thing about ODIN?
The PEOPLE! Coaches and Members alike… and the kiddos too! Being surrounded and supported by such an amazing group of people is so empowering and motivating. I love bringing my son too b/c I feel likes it's so good for him to see people and families working out together, challenging themselves and cheering for each other.

4. What keeps you committed and coming back?
First and foremost, the people. But, the gains and growth are so visible/tangible… it keeps me challenged, as I strive to ‘master’ each new skill and hone my techniques. There is always something new to learn. There is always room for improvement.

5. What advice would you give to anyone looking to start CrossFit?
Go to ODIN! Take the Roots class. Any mystery, misconceptions or intimidation you may have about Crossfit will quickly vanish… under the knowledgeable guidance of the coaches. Once you start, you will be hooked.

Check out more info about ODIN and how to get started @
www.ODINCrossFit.com

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July Committed!

Shout out to our July Committed group! We are so happy to have Paul, Amanda, Jenny & Emily at ODIN! These 4 are a great example of how hard work, dedication and positive attitudes yeild amazing results. They all have shown such huge progress over the past year and we are so proud of them and all the work they have put in!

Stay committed and have fun while you are moving better and getting stronger!

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Overcoming Physical & Mental Obstacles

Allison Jachowski, owner of ODIN CrossFit, sat down with Paul from Barbells & Banter and had a great open conversation about her experience working out through pregnancy, coming back postpartum and the mental challenges that come with overcoming adversity. 

Check it out!

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Athlete of the Month- Kevin!

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Athlete of the Month- Kevin!

When did you start at ODIN? And what was your first impression?

August 2016.  My first thought was how welcoming and friendly everyone was.  When I moved back to the area, I was searching for a new gym and dropped into one of the Sunday classes.  I think I was told and forgot everyone’s names in the first five minutes.  After that class I knew Odin was the place for me.

What changes have you seen in yourself since starting at ODIN?

One of the biggest changes has been my technique and flexibility.  I had only been doing CrossFit for a few months before Odin, but the coaches here really helped me improve and become more comfortable with all the different movements.

What is your favorite thing about ODIN?

The friendly competition.  It’s never a race to be first or the best during a WOD, but there are people in your class that you can push yourself to keep up with.  They’ll be cheering you on to get one more rep before the timer hits zero.

Oh and the post workout beer :)

What keeps you committed and coming back?

The satisfaction of stepping into Odin and finding myself doing things I never thought I could.

What advice would you give to anyone looking to start CrossFit?

Be patient.  I struggled (and continue to) with some of the movements and lifts when I started.  It can be frustrating but over time when you see yourself improving, you’ll be hooked.

 

Want to see what all the excitement is about? Book a consult to discuss ways to get started @ ODIN! Time to get up and get moving!

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June Committed Crew!

Talk about a committed group! Dee, Malissa, Becca, Kevin, Tracy and Jason are great examples of how becoming a better version of yourself takes hard work, consistency and true commitment. Every one of them puts their heart and soul into every workout and they are reaping the benefits of all their hard work, physically and mentally. 

Keep up all your hard work and stay committed gang! 

 

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Athlete of the Month- Tracy!

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Athlete of the Month- Tracy!

1. When did you start at ODIN? And what was your first impression?

I came to a couple of WOD for Warriors events with Team RWB in 2015 and loved it. The members were all really nice and very encouraging. The workouts were fun and the coaches were knowledgeable about each aspect of the workout and the scaling options. The vibe before and after the workout was friendly and chill, and during the workout it was all business, which I loved.
Bill and I started Roots in May 2016 with Jessica. I was already sold so I crossed my fingers that Bill would like it, too. Of course he loved it and here we are!

2. What changes have you seen in yourself since starting at ODIN?

Physically, I'm losing body fat and gaining muscle. As a 'mature athlete' (old lady, lol!), I feel like gaining muscle is a huge accomplishment. My upper body strength has always been pretty poor, and I'm making gains slowly but surely. I would have never lifted weights on my own, but I really happy that I'm finally getting a little definition in my arms.
Mentally, I dig a little deeper than before. In addition to Crossfit, I ride and trail run, but I never worried about pace or setting goals. I would just run when I felt good, walk when I was tired, and finish whenever. I definitely think it's important to have activities or sports that you do for pure enjoyment and trail running will always be that for me. But I had some cycling goals where I blew off my training and then didn't have the mental toughness to 'suffer better.' I definitely need to get stronger in this, but I have since  completed WODs where if I was suffering during a ride as much as I was during the WOD, I would have absolutely quit. And there have been a couple of running club workouts where I saw that I actually can run faster than I thought for longer than I thought (or wanted!). It was brutal and ugly, but I held on. Thanks, Coach Lunderwoman!

3. What is your favorite thing about ODIN?

The Odin community is the complete package. The environment is completely positive with coaches and members encouraging you no matter what and pushing you when you need it. These are people I love working out with and then hanging out with afterwards. 
I thought it was great that many of us came in to help during the gym renovations... and even better that Allison and Jason asked - because they knew they could count on us.
The coaches are awesome; it's clear that they know their stuff and love what they do. The holiday WODs, Friday Night Lights during the Open, and running club are all fun ways to connect us as a group while moving us forward towards our fitness goals. And their commitment to continuing education gives us members confidence that the programming and coaching is top notch.

4. What keeps you committed and coming back?

Getting fitter and stronger. I used to hate burpees but I know that doing them will make me a better athlete so I try to make it to every workout that has them. While I don't love them now, I don't groan when I see them in a workout. Wallballs are a short girl's nemesis, but I'll keep plugging away at them and one day I'll own those suckers. I have a list that I'm working down. Most of them are matters of gaining strength, like pull ups and push ups,  and some are skills, like double unders... and that damn snatch. But I know that each week I'll have another opportunity to improve and check something off the list.

5. What advice would you give to anyone looking to start CrossFit?

Just put yourself out there and be willing to try it; you'll be amazed at what you can do if you're willing to get outside your comfort zone. And definitely don't be afraid or embarrassed to scale movements, because almost everyone scales at some point. Odin isn't a room full of machines and mirrors and people you don't talk to. Everyone is going to say Hi to you, we'll all work our butts off together, and then we'll all laugh and talk afterwards. And before you know it, these will be some of the people you most look forward to seeing each week.

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"Murph" ODIN Honors Our Brave Men & Women

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"Murph" ODIN Honors Our Brave Men & Women

Memorial Day every year, Odin and it's members complete the CrossFit Hero WOD "Murph", which honors those who have served and made the ultimate sacrifice for our country and our freedom. 

Words can not do our gratitude to these brave indivuduals justice. All we can say is "Thank you". 

 

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Athlete of the Month- Malissa!

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Athlete of the Month- Malissa!

Meet Malissa, our Athlete of the Month for May! Malissa came to ODIN a year and a half ago with no strength & conditioning experience and had never tried CrossFit. She began her journey in our Roots- Intro to CrossFit program where she was slowly introduced to the movements and workout styles. Today Malissa is a stronger, healthier and more confident version of herself. She is dedicated and consistent in the gym and focuses on her nutrition at home. She truly embodies what ODIN is all about; living an active and healthy life style and enjoying your fitness. We are all so proud of you Malissa and look forward to helping you accomplish all your 2017 goals!

1.      When did you start at ODIN? And what was your first impression?
I joined Odin in September 2015. My first impression was all of the members and coaches were welcoming and friendly. Everyone was laughing and looked happy. The coaches were extremely helpful in scaling the workout for me and making sure I had correct form. I felt really comfortable.


2.      What changes have you seen in yourself since starting at ODIN?
I have changed physically and mentally since I joined Odin. I have a lot more determination and confidence in myself, when I want to give up I push myself more (sometimes with the help of coaches and Odin members), I have gotten stronger and I’m healthier. I really push myself to stay positive (like when I’m struggling to get a double-under and I want to throw in the towel) I stayed positive and now I can do a few!  Positive self-talk helps me get through the difficult WODs/movements (running):)


3.      Why ODIN?
My favorite thing at Odin is weight lifting. Odin offers a Barbell class on Sunday that focuses on Olympic weightlifting movements. In this class the coaches really break down the movement to make sure our form is correct.  This class has made me a better weight lifter. Love this class.

4.      What keeps you committed and coming back?
The feeling I got when getting a new PR (personal rep) doing squat cleans in the CrossFit Open 17.3. I missed a few lifts and my Odin friend/coaches kept cheering me on and I ended up getting 2 reps.
The positive change I see in myself keeps me committed.
My Odin family keeps me coming back.

5.      What advice would you give to anyone looking to start CrossFit?
Just try it. I was nervous and really unsure about CrossFit but it has been one of the best decisions I have ever made for myself. I started in The Roots class (beginner’s class) which introduced the movements I would be doing in the workouts. YOU CAN DO IT!
 

Are you ready to move better and be stronger?

Set up your FREE 1-on-1 consult with us today!

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ODIN Unloaded!

We are so excited to announce ODIN's Unloaded program being added to our schedule!

ODIN Unloaded is a functional fitness group class program open to members and non-members. During this 1hr. class you will enjoy improving your fitness through body weight movements and the use of light dumbbells, kettle bells, intervals and core work. ODIN Unloaded is the perfect program for anyone wanting to improve their fitness without using a barbell or high level CrossFit skills.

ODIN Unloaded is set up for you to start anytime, no on ramp program required!  

ODIN Unloaded is being offered at the following times starting Tuesday June 6 @ 11am. 
Tuesdays & Thursdays @ 11am  -  Saturdays @ 8am

Members
ODIN Unloaded is included in any of ODIN memberships. If you have a 3xper Week membership, Unloaded classes will count towards one of your visits.
Register for Unload on our TRIIB schedule. 

Non-Members
Contact us below to get started!!

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Meet Kristyn!

Meet Kristyn! She is Odin's first Odinite for 2017 to earn her "Committed" T-Shirt! At Odin, once you have attended 100 classes within the 2017 calendar year you have earned your way into our "Committed Club" and get to rock your "Committed- Earned Not Bought" T-shirt. 

Kristyn has truly earned her "Committed" status. She is dedicated not only to her consistency in the gym but at home as well. Her focus on her nutrition has taken your performance in the gym to a whole new level. Keep up all your hard work Kristyn! 2017 is your year girl!

Who will be the next Odinite to earn their "Committed" status? Stay tuned, many more to come!

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Time To Get Started!

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Time To Get Started!

Have you always wanted to try out CrossFit but was a little nervous to get started? Well now is your chance! 

Join our March session of ROOTS; a 2 week small group Intro to CrossFit program led by a certified CrossFit Trainer. You will be introduced to the fundamental movements used in CrossFit as well as learn how classes are run, lingo, mind set, scaling movements and so much more! After ROOTS you will be right at home and ready to join our group classes. 

Time to get up and get moving!

Click below for dates & to register. Space is limited so register today!

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It All Starts With Food

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It All Starts With Food

Your nutrition is number one when it comes to your health and performance in the gym. You can't exercise away a bad diet. For this reason we like to work with the experts to offer our members support with their nutrition. There are a lot of fad diets and misinformation out there and we like to be sure we are providing you with the facts and setting you up for long term success. We work along side a Registered Dietitian in Frederick named Amy Goldsmith who owns the highly respected practice, Kindred Nutrition. She specializes in Sports Nutrition and is able to offer our members the information and support they need to make the right changes to their diet. 

In January at ODIN we offered an 8 Week Nutrition Session to help get our members on track. This 8 weeks consists of body fat testing, individualized programs, nutrition classes held at ODIN and support with making long term life style changes. In 8 weeks the group has made huge changes, seen weight loss, inches lost, increase in energy, improved performance in the gym and over all feeling better about themselves. 

We truly believe that your nutrition outside of the gym is what will support your goals in the gym. 

It all starts with food. 

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Time To Get Started!

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Time To Get Started!

Have you always wanted to try out CrossFit but was a little nervous to get started? Well now is your chance! 

Join our March session of ROOTS; a 2 week small group Intro to CrossFit program led by a certified CrossFit Trainer. You will be introduced to the fundamental movements used in CrossFit as well as learn how classes are run, lingo, mind set, scaling movements and so much more! After ROOTS you will be right at home and ready to join our group classes. 

Time to get up and get moving!

Click below for dates & to register. Space is limited so register today!

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Have a Plan

Have a Plan for Rest and Keep Going.

Open Season 2017 is here!  Collectively, we have gone through strength cycles, pounded through Hero WOD’s, and grinded through met-cons and skill sessions.  The physical part is something we face everyday, but how often do we talk about the mental game?  In the classes I coach, I constantly harp on “having a plan for rest.”  When we are moving rep after rep and hit that point where we need to take a blow, we can change the entire outcome of our workout.  I’m guilty.  I step back from the bar and check the clock, I wonder if I ate enough food beforehand, I look to see who else is moving, I see Allison cheering me on because she finished five minutes ago, I walk over and talk smack to Perry, my wife tells me to stop talking to her, I ask Calvin to teach me to sign “save me” in ASL.  Each time I do this, 30 seconds could have gone by each time.  So here we are - have a plan for rest.  Each time you drop from the rig, get up from the burpee, or drop the barbell, tell yourself exactly how much time you are going to rest.  Tell yourself, "I’m going to take 3 deep breaths, and then I’m picking up this barbell.”  Next time, check the clock and say “I’m going back into my kettle bell swings in exactly five seconds.”  Sticking to this method, you are absolutely going to push yourself, but you’ll shave off precious seconds; seconds that could potentially add up to minutes by the end of the workout. 

The Open is about a lot of things, but you cannot lose sight that it is about testing yourself.  No matter how difficult, think positively.  CrossFit OG, Greg Admundson, met a guy who wrote “Don’t” and “Stop” on his shoes.  The guy said when he would look down at his shoes during a WOD, it would motivate him during his workouts.  However, as Admundson says, when you break these words down on their own, they ring with a negative connotation….”don’t” and “stop."  Think instead of saying “keep going,” ... “I will do this,” … “I am prepared.”  YOU are in charge of the rig, YOU are in charge of your body, YOU control the barbell - they do NOT control you.  You have taught yourself to “get comfortable being uncomfortable.”  I guarantee that every person at Odin is more prepared for whatever life throws at them simply because they dedicate themselves to completing the work each time they walk in the gym.  Does it matter that you scaled?  Absolutely not.  What matters is you pushed yourself harder than the day before, and tomorrow, you will do it all over again.  Having a strong mental game and using positive mantras will help you push through the suck and make the WOD that much more tolerable. 

Odin family, by stepping foot into the doors of the box, you have already accomplished so much more than the average person.  You have worked hard for your wellness, you dedicate yourselves to becoming a better version of yourself, and you are incredible role models for those young eyes peering from the back corner of the kids room - celebrate that fact.  Trust yourself, push yourself, pick each other up, and most importantly, have fun!  When things start getting tough during these Open WOD’s, "have a plan for rest" and "keep going.”  The coaches here could not be more proud of this community and we are all stoked to see everyone succeed during the Open.

Coach Josh

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Spring Endurance Session!

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Spring is the perfect time to get outside and start running again! Many of us have plans to run the Frederick Half Marathon as an individual or on a relay team this May. This 10 week or 8 week endurance session is perfect for CrossFitters or runners who want to improve their endurance and prepare for the race in May. 
This class is being led by Coach Kristin Lunderville (experienced and avid competitive runner). She has created a program to include long intervals, short intervals, and longer runs within the week to help develop your endurance to prepare for the Frederick Half or Relay. Coach Lunderville will guide you through proper running form and pacing with a variety distances. 

How It Works
Class will meet once a week on Sundays from 9:30am-10:30am @ ODIN CrossFit. During the class Coach Kristin Lunderville will have set distances and pacing for each person that day. You will have 2 other running days throughout the week to be completed on your own or with a buddy :) The additional running days programming will be discussed in class on Sundays and posted in our private FB group for the class. 

10 Week Session
Perfect for anyone looking to do the full Frederick Half Marathon as an individual.
Dates- Class meets every Sunday 9:30am-10:30am @ ODIN starting Feb. 26th- April 30th.
Cost
Fully Unlimited Memberships- Included in your monthly membership. 
All other ODIN Memberships- $140 for 10 Weeks
Non-Members- $160 for 10 Weeks

8 Week Session
Perfect for anyone looking to do the Frederick Half Marathon on a relay team. 
Dates- Class meets every Sunday 9:30am-10:30am @ ODIN starting March 12th- April 30th.
Cost
Fully Unlimited Memberships- Included in your monthly membership. 
All other ODIN Memberships- $110 for 8 Weeks
Non-Members- $130 for 8 Weeks

How to Register
Members please register @ the gym on the sign up sheet on the front counter. Or you can email Info@OdinCrossFit.com. This event will be added to your monthly invoice. 

Non-Members register by emailing Info@OdinCrossFit.com. 

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We're Hiring! Come Join Our Team!

It's official! ODIN CrossFit is looking to hiring a passionate, knowledgeable, & personable CrossFit Coach who wants to make a difference in people's lives. We strongly believe in the training methods and community philosophy behind CrossFit and any applicant should share those beliefs while continuing to be a life long student of fitness. Our main priority is to support our members with the proper coaching of fundamental movements, class organization, and motivation. 

Candidate Requirements:
- L-1 Required (L-2 and other additional certifications preferred)
- Prior CrossFit Coaching Experience Required
- 3+ years of CrossFit participation
- Available to coach early morning classes, evening classes & some weekends
- Must be willing to make ODIN CrossFit their primary gym and be an active member of our community. 
- Must be a people person
- Must be willing to do continuing education

If you or someone you know would be a good fit for the position, please email your resume to Info@OdinCrossFit.com

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The OPEN @ ODIN!

The OPEN!

This year at ODIN we are adding a fun twist to the OPEN! We are turning the OPEN into a gym wide friendly competition. There will be teams of 6-8 people and each week you will earn points for your team. The team at the end of the 5 weeks with the most points wins the grand prize!

How It Works...

Step 1- Register for the OPEN under ODIN CrossFit. Please register by Friday Feb. 10th. Here is the link to register now :)
http://games.crossfit.com

Step 2- Earning Points. Each week during the OPEN you will earn points for your team in the following categories.

Participation- Complete the OPEN wods @ Odin with a judge each week to earn 1pt. (scaled) or 2pts. (rx) for your team. 

PR- Earn an additional point for your team if you nail a new skill or PR a lift during your OPEN wod. 

Top 5- The top 5 male rx, female rx, male scaled & female scaled scores will earn additional points for their team each week. 

Team Spirit!- The team with the most team spirit each week will earn an additional 5pts. for their team. Team spirit can be anything from cheering on your teammates, coordinating team attire, celebrating peoples accomplishments...    

The OPEN Wods
Friday Night Lights! Open wods require a judge and scoring to be done on the official Open score sheets. For this reason we will have specific times to complete the OPEN wods. This year we encourage everyone to do their OPEN wod on Friday evening each week. We will be running heats from 4:30pm-7:30pm each Friday. We will all be pitching in to help judge each other throughout the evening. If you can not make it Friday night you can also do the OPEN wod on Saturday morning during Open Gym 10am-11am. If you are unable to make either of those times then you need to touch base with Allison to try and set up a different time. Please do not wait until the last second to try and set up a different time.

TEAMS!
The coaches will be creating the teams of 6-8 people. There will be a mix of rx and scaled athletes on all the teams. The teams will be announced on Monday Feb. 20th. During the OPEN each team will have their own score board posted in the gym with their team name (teams get to choose their own name) and each member of the team listed. 

 

Time to sign up and get pumped!!! 

http://games.crossfit.com

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Stay Hydrated!

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As we all know, hydration is key for your performance in the gym.

We are so excited to announce that ODIN is placing an order for our very own laser engraved logo water bottles!

These 32oz. stainless steel, double walled water bottles are perfect for cold or hot beverages. 

We will be accepting pre-orders for the next week before we place the final order on Monday Feb. 6th. 

Personalize your with your name or short quote/saying that will be engraved on the opposite side of the logo!

Pre-order forms can be found at the front desk. 

Non-members please email info@OdinCrossFit.com to place a pre-order.

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Rowing Clinic- Feb. 10th with Special Guest!

Ken Traugott- Far left :)

Ken Traugott- Far left :)

We are so excited about our February Rowing Clinic with Ken Traugott! This 1hr. class will go over proper rowing form, techniques, and drills to help you become a more efficient rower in the gym. 

Friday February 10th @ 6:30pm

Special guest- Ken Traugott

Meet Ken! 
Ken began rowing in 1997 when he joined the University of Notre Dame rowing team in his freshman year of college. He competed across the country during his 4 years at school, including in many of the nation's premier rowing cities such as Atlanta, Boston, Chicago, Austin, Philadelphia, and Washington DC. He also competed internationally against teams from Great Britain, Switzerland, and Germany while training in France. Outside of school, Ken competed for the New York Athletic Club, earning a bronze medal at the 1999 National Championships. In addition to his coaches from the United State, Ken has had the opportunity to train with coaches from Canada, Ireland, and Germany, as well.

We are so excited to have Ken join us and help guide us to becoming more efficient rowers!

Non-Members register by emailing Info@OdinCrossFit.com

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Only A Few Spots Left!

Last day to register is this Friday Jan. 6th! Only a few spots left so register ASAP!

We all work so hard in the gym but how much time do we spend on our nutrition? What we eat and how much plans a HUGE roll in our performance & recovery in the gym. Want to get stronger, move faster? Combining good nutrition with your workout regimen will help you to take yourself further, build muscle, be less prone to injury & much more.

This 8 week challenge comes with an individualized nutrition plan, 4 nutrition classes held @ ODIN CrossFit, 2 body fat tests, measurements & more! 

This challenge is being head by Amy Goldsmith with Kindred Nutrition. Not only is Amy a member and badass crossfitter here at ODIN, she is also a registered dietitian who specializes in sport nutrition along with a variety of other nutritional needs. 


8 Week Challenge Includes...
* 2 Body Fat Tests ($100 Value)
* Intro to Macro Nutrition
* 8 Week Individualized Nutrition Plan
* Body Composition & Measurement Progress
* 4 Nutrition Class Led By Registered Dietitian, Amy Goldsmith

1st Body Fat Testing Date: Saturday Jan. 14th
2nd Body Fat Testing Date: Saturday March 11th

If you can't make the testing dates then you will be required to make an apt. at Amy's office before Saturday Jan. 14th.  

Class Dates
Wednesdays- Jan. 18th, February 1st, February 15th, March 1st 6:30pm-7:15pm
Each class will cover a different nutrition topic. 

Cost- $100       Open to Members & Non-Members

Space is limited so register Today!

https://odin-crossfit-ii.triib.com/events/

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