Great times ahead!!!!

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Great times ahead!!!!

Well 2019 is well underway, can you believe its already March? Besides the energy of the Open, a lot has been happening behind the scenes in preparation for a busy 2019! Since the Battle of the Vikings has been moved to June, we wanted to publish an “Odin calendar of events” for everyone. This way you can see all the great things that are coming up this year and you can mark your calendars!! If you have any questions, feel free to email Allison or myself.

April 12-14th: Mid Atlantic Crossfit Challenge

  • Not an Odin event, but a lot of us are going down to watch this Sanctional! Wear your Odin gear if you’re coming down!!

  • Come join us! CrossFit athletes from all over the world will be competing to punch their ticket to the games!

  • Here is the link with all the details: http://www.midatlanticcrossfitchallenge.com

 April: Spring Apparel – New shirts, Shorts, Hats & More!

  • Order forms coming in March

 May 27th: Memorial Day WOD “Murph”

  • Special Edition Memorial Day Odin shirts on the way!

  • Look for sign ups starting in April

 June 1st: Battle of the Vikings

  • Early Bird Registration ends on April 1st

  • Volunteer and Judge sign ups in May

July 13th: “Odin Goes on a Field Trip”

  • The Saturday morning WOD has been moved to Becca Smith’s house!! PARTY to follow!!!!!

  • More details coming soon!

 August 24th Odin Family Picnic

  • Ballenger Creek Park, Shelter #1

 October (exact dates TBD) 2019 Open Qualifier for the 2020 CrossFit Games

 November 23rd: Friendsgiving!

 December 13-24: 12 days of Odin 

As you can see, its going to be a super busy, but awesome year!!!

Let’s Do This!

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19.2 Throwback Night!

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19.2 Throwback Night!

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Everyone ROCKED week 1 of the World Wide CrossFit OPEN! 19.1 was definitly a great challenege and everyone came together to support each other and give our best!

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*19.2 WILL be the WOD for Friday’s morning classes.

If you can not make it Friday Night and need to be judged, please email info@odincrossfit.com so we can set up a time for you to complete the workout with a judge.

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Week 2- 19.2

Throwback Night!

This Friday night, 3/1/19, rock your best “Throwback” gear and crush 19.2! The Throwback is the era of your choice.


The 19.2 Spirit Award to be given to the person who truly takes on this week’s theme, gives it their all, & embraces the Tribe Mindset in supporting their fellow Odinites! (must attend the Friday Night event to be eligable).

Doors open @ 3:30pm.
1st Heats Starts @ 4pm.

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"Goat" Days!

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"Goat" Days!

Time to slow down in order to speed up.

Learning & perfecting a new skill can be tricky! Slowing things down to really dial in your techqnie and just spend some time practicing is vital to your long term mastery.

“Goat” is the CrossFit slang for a weakness or skill that needs perfecting. Every Thursday for the next 5 weeks we will be programming “Goat” Days! This will give you a chance to refine and work on the skills of your choice.

Each Thursday we will be doing a 20min EMOM. You choose 2 movements to alternate between. Please come to class having an idea of what you would like to work on. The coach will help you to customize the EMOM to fit your goals.

Having practice days like these are so important to your progress and development over time. Expect to see more in the future.

Let’s have some fun learning and practicing!

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2019 OPEN Details!

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2019 OPEN Details!

Image Courtesy of Crossfit HQ (Crossfit.com)

Image Courtesy of Crossfit HQ (Crossfit.com)

Alright everyone! Open details are here!!!!!

Who:

All of you! The open is for everyone and you don’t have to sign up with CrossFit HQ to participate at Odin. If you do sign up for the worldwide leaderboard we will have peer judges available to get you an official score. We will not have judges available for those who do not sign up for the Open on the CrossFit main page. Remember, no matter where you are in your CrossFit journey, the Open is for you! Come and have some fun!

What:

The first Open of the year. Due to the changes at CrossFit HQ surrounding the Games, two Opens will be held this year. The first one is at the usual time, Spring, and will begin February 21st. (The next Open is in October and we will plan something entirely different, as it marks the beginning of the 2020 CrossFit Games season.) For those of you that may be new to the Open, the workouts are named 19.1, 19.2, 19.3, 19.4 and 19.5, representing the year and what week the workout is performed. 

Where:

The where should go without being said…..at Odin, with your friends! 

When:

Here’s where things get a bit detailed. We decided to change up the days that we will do the Open workouts each week. This way, if members have standing commitments on, lets say, Friday nights, they won’t be prevented from joining in on the fun! Please be patient with some of the scheduling of heats for the weekend workouts. We will be able to post in the Odin group once we understand what the WOD looks like each week. All weekend heat runs will begin at 8 am. 

We are also giving out Spirit Awards to the most spirited members during the scheduled events. These awards are for individuals that strongly demonstrate all that we love about the CrossFit culture: humility, comradery and crushing your goals. The schedule is as follows: 

February 21st: (19.1) Thursday Night Throw Down. 

·     Start warming up and watch the live announcement of 19.1!!! Then crush it. Simple as that! It’s a late night but it’s going to be a fun one! Spirit Award will be given on Thursday night. Friday’s WOD programming will be 19.1 for everyone who cannot make the Throwdown. Judges will be available on Friday as well.

Friday, March 1st: (19.2) Friday Night Lights! “Throwback”

Everyone’s favorite night. Heats begin at 4:00 PM. The Friday WOD will be scheduled as 19.2 if you can’t make it in the evening. Tonight’s theme is “Throwback.” We aren’t getting specific….pick your era, pick your genre, or just wear that 1993 Chicago Bulls Starter jacket that you don’t have the heart to throw away.

Saturday March 9th: (19.3) Super Hero WOD and Waffles! 

It’s time for brunch. Heats begin at 8 am and go until we’re finished. Details will come out on Friday as to when the cutoff for arrivals will be, based on the structure of the WOD. Grab a bite to eat, you’re going to be hungry. Today’s theme is Super Heroes! 

Sunday, March 17th: (19.4) St. Pattys Day!! 

This goes without saying….wear your St. Pattys Day best! Heats begin at 8 am and go until we are finished. Details will come out on Friday as to when the cutoff for arrivals will be, based on the structure of the WOD. Beer may be involved. 

Saturday, March 23rd: (19.5) Odin Pride! Embrace your inner Viking

Heats begin at 8 am and go until we’re finished. Details will come out on Friday as to when the cutoff for arrivals will be, based on the structure of the WOD. If you want to rock a beard, here’s your one month notice! 

For all weeks: 

·     Feel free to bring a quick potluck dish if you’d like. We aren’t doing anything formal outside of 19.3 brunch, but we’ll never turn down food!

·     Judges will be available for those that need it. If you can’t make a scheduled time, please let us know so we can figure out a solution and get you a judge to score you.

·     Please keep checking the private Odin group for updates once workouts are released. Some times may change based on the content and timing of the WOD (example: WOD with a 7 minute time cap vs a 20 minute AMRAP)

·     We saved the best for last: HAVE A BLAST! 

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The Open is Coming!

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The Open is Coming!

Image Courtesy of Crossfit HQ (Crossfit.com)

Image Courtesy of Crossfit HQ (Crossfit.com)

“Hey, are you doing the OPEN?!?!” gushed one of your pals in class. 

“Oh, well... maybe... I’m not sure yet” you stammer in reply. 

Sound familiar?

Truth is, you may have not thought about the Open this year (or don’t even know what it is). Or maybe you have, but don’t like competition so you were planning on sitting it out. Hey, you could even be someone who has done it for many years but isn’t feeling it this year. Hopefully you can push past those apprehensions and come have a blast!

If you are a new Roots Grad, its super important for you to join in the fun. Who wouldn’t want to look back in a year and see all that progress you’ve made? If you think that you’re “too new”, try to think back on all the “new” things you’ve done in the past month or two and just add the Open to your list of accomplishments.

Crossfit HQ nailed it with the message that “the Open is for Everyone”. It’s for brand new roots grads, competitive athletes and everyone in between. It’s five weeks of workouts that will push you to your limits and with that, comes a sense of achievement. You may even nail a new skill or PR a lift. There is something about the Open that brings out an athletes first pullup, handstand, ring muscle up, etc. It is an amplified version of your everyday WOD because it’s done together with incredible energy and support (and sometimes a tutu or chicken costume). Sound awesome? It is! Look for another blog post in the coming week detailing what ODIN is doing to capture the energy of the Open! In the meantime, click the link below to head over to CrossFit HQ to learn more or even sign up for the official leaderboard.

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ODIN's WHY behind the 800g Challenge & Approach to Nutrition

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ODIN's WHY behind the 800g Challenge & Approach to Nutrition

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Why the #800gramchallenge ?

 I know that some people have asked why we choose to do the 800 Gram Challenge as opposed to something more strict and designed to focus on getting more immediate results in 30 days like a paleo, whole30 or similar restrictive challenge. Honestly, I would have been one of those people a couple of years ago.

 The reason we choose to participate in the 800 gram challenge is that it clearly aligns with what we believe and want to instill from a nutritional mindset. 

  • Eat Real Food - the nutrient dense produce that is part of the 800 gram challenge is a hugely important part of any diet and can easily be missed without intention. Eating real food as the majority of your diet starts with fruit and vegetables as the base.

  • Consistently good, not perfectly inconsistently - Elimination diets can make you feel guilty for indulging or feel you are missing out on something. With the 800g Challenge we are changing that mindset and shifting our focus to what we want you to be adding to your daily nutrition and not taking away. We want you to enjoy your life but do it in moderation. So have a beer and a couple of wings during the Super Bowl, enjoy Valentine’s day with your spouse, have a piece of cake at your child’s birthday - enjoy life’s special occasions. Don’t feel guilty. If you are eating real food, in moderation, most days of the week then enjoying life’s special moments here and there doesn’t have such a huge impact on your health.

  • Proper Nutrition is a lifestyle, not a temporary diet. Approaching a 30 day challenge that is restrictive and elimination based comes with the idea of ending it, normally with a glorious cheat meal or two or three. But no real long lasting healthy change is made. Lets change that mindset and spend our 30days learning some healthy small changes that will make a big impact on our healthy for the long term. Your future self will thank you.

  • We like to eat a lot of food - we work hard at the gym, we work hard at work, and Simon is not lacking energy, so we end up hungry. It is extremely satisfying to eat a large volume of food and fruits and vegetables provide a nutritious path to doing that while still hitting the calories macronutrient that are appropriate for us. At our house we call serving bowls just regular bowls. The cashiers at Wegmans think that Allison runs a meal prep service because of the amount of produce we eat each week. In short, we like to eat. HAHA!!

  • It’s not just about looking good naked. I mean it’s a lot about looking good naked, but also using food and fitness as the first line of defense against both disease and aging should be a nutritional focus. This comes from long term attention and nutrient dense foods. 

  • Gut Flora and Microbiome - Feeding the healthy bacteria in our gut has been shown to help positively regulate body weight, mood, and help ward off disease. A healthy gut comes from feeding it the proper foods, this includes a diversity of produce.

  • Better sex - I feel like this does not need an explanation BUT I will leave you with just a few citations. There is tons of research out there to support this but here is just a peak.

https://tonic.vice.com/en_us/article/xw7ymq/moe-fruits-and-vegetables-better-erection

 

https://www.iol.co.za/lifestyle/health/diet/foods-to-eat-for-a-healthier-vagina-and-better-sex-life-11904509 

We are so excited for everyone to join us in the 800 gram Challenge! Let’s ban together and start making small managable changes that will make a large impact on our future healthy. Cheers to taking care of our bodies and kicking ass into our 90’s!

Jason Jachowski
Owner/Coach

800g Challenge brought to us by OptomizeMe Nutrition.

 

 

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WHY ARE WE ON BOARD?

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WHY ARE WE ON BOARD?

800gNut_PlatePic.jpg

Why the #800gramchallenge ?

 I know that some people have asked why we choose to do the 800 Gram Challenge as opposed to something more strict and designed to focus on getting more immediate results in 30 days like a paleo, whole30 or similar restrictive challenge. Honestly, I would have been one of those people a couple of years ago.

 The reason we choose to participate in the 800 gram challenge is that it clearly aligns with what we believe and want to instill from a nutritional mindset. 

  • Eat Real Food - the nutrient dense produce that is part of the 800 gram challenge is a hugely important part of any diet and can easily be missed without intention. Eating real food as the majority of your diet starts with fruit and vegetables as the base.

  • Consistently good, not perfectly inconsistently - Elimination diets can make you feel guilty for indulging or feel you are missing out on something. With the 800g Challenge we are changing that mindset and shifting our focus to what we want you to be adding to your daily nutrition and not taking away. We want you to enjoy your life but do it in moderation. So have a beer and a couple of wings during the Super Bowl, enjoy Valentine’s day with your spouse, have a piece of cake at your child’s birthday - enjoy life’s special occasions. Don’t feel guilty. If you are eating real food, in moderation, most days of the week then enjoying life’s special moments here and there doesn’t have such a huge impact on your health.

  • Proper Nutrition is a lifestyle, not a temporary diet. Approaching a 30 day challenge that is restrictive and elimination based comes with the idea of ending it, normally with a glorious cheat meal or two or three. But no real long lasting healthy change is made. Lets change that mindset and spend our 30days learning some healthy small changes that will make a big impact on our healthy for the long term. Your future self will thank you.

  • We like to eat a lot of food - we work hard at the gym, we work hard at work, and Simon is not lacking energy, so we end up hungry. It is extremely satisfying to eat a large volume of food and fruits and vegetables provide a nutritious path to doing that while still hitting the calories macronutrient that are appropriate for us. At our house we call serving bowls just regular bowls. The cashiers at Wegmans think that Allison runs a meal prep service because of the amount of produce we eat each week. In short, we like to eat. HAHA!!

  • It’s not just about looking good naked. I mean it’s a lot about looking good naked, but also using food and fitness as the first line of defense against both disease and aging should be a nutritional focus. This comes from long term attention and nutrient dense foods. 

  • Gut Flora and Microbiome - Feeding the healthy bacteria in our gut has been shown to help positively regulate body weight, mood, and help ward off disease. A healthy gut comes from feeding it the proper foods, this includes a diversity of produce.

  • Better sex - I feel like this does not need an explanation BUT I will leave you with just a few citations. There is tons of research out there to support this but here is just a peak.

https://tonic.vice.com/en_us/article/xw7ymq/moe-fruits-and-vegetables-better-erection

 

https://www.iol.co.za/lifestyle/health/diet/foods-to-eat-for-a-healthier-vagina-and-better-sex-life-11904509 

We are so excited for everyone to join us in the 800 gram Challenge! Let’s ban together and start making small managable changes that will make a large impact on our future healthy. Cheers to taking care of our bodies and kicking ass into our 90’s!

Jason Jachowski
Owner/Coach

 

 

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Join the 800g Challenge!

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Join the 800g Challenge!

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No extremes. No fad diets.
Just focus on eating whole real foods that will fuel and nourish your body.


The 800g Challenge is a 30 day nutrition challenge that focuses on making sure that everyday you are taking in a least 800g worth of fruits & veggies. What you choose to eat alongside those is up to you. The idea is that we want to shift our mindset when it comes to our daily nutrition. Instead of obsessing on eliminating certain foods and vilifying food groups, let’s focus on adding nutrient dense whole, natural foods to our daily intake. The importance of including the recommended amount of fruits & veggies in our daily diet is way too often over looked. Fruits & vegetables are crucial for providing much needed micro nutrients, fiber and fuel to keep our bodies healthy for the long term.

Why 800g?
It’s simple….800g per day allows you to hit the recommended amount of fruit/veg each day.

Benifits of the 800g Challenge?
There are so many benefits to eating 800g of fruit/veg per day but here are just a few….

1. Flexibility
This challenge allows you to be flexible with the other foods you are taking in alongside your fruits & veggies. This way you don’t feel deprived and feel the panic of “dieting”. Just make sure you are eating your 800g of fruit and veg and you will feel great!

2. Pushes Out Poor Choices
Let’s be real…When you eat your 800g of fruit/veg each day this will take up a large portion of your intake for the day. This means that you will be more full and less likely to snack throughout the day and overeat at each meal. And if you have a belly full of fruits/veggies then you may still eat that pizza in front of you, but maybe you are eating one slice instead of 4. See where we are going with this? :)

3. It’s for EVERYONE!
Macro Counters, Paleo, High-Carb, Low-Carb, No Nutrition Plan….Doesn’t matter your nutrition preference we can all get on board with science proving that fruits & veggies are good for us. Yes, some have more calories than others. You want a lower carb content? Cool! Choose leafy greens, cucumbers, peppers…The list goes on? You don’t want to eat potatoes? No problem! Don’t then. Choose from hundreds of other fruits & veggies. Have a sensitive belly to brussel sprouts & cabbage? Ok! Choose fruits & veggies that are lighter on your gut :)


No excuses. Time to do what our mothers have been telling us to do all our lives….
Eat Yo Fruits & Veggies!

Sign Up for the 30day 800g Challenge @ the gym TODAY!
Info Meeting on Tuesday Jan. 22nd @ 5:30pm- Get ALL the Details
Challenge start Monday Jan. 28th!

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How CrossFit is Creating Connections in an Era of Isolation- FNP Article

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How CrossFit is Creating Connections in an Era of Isolation- FNP Article

Strong Communities:
How CrossFit is creating connections in an era of isolation

By Wyatt Massey wmassey@newspost.com Nov 16, 2018


FNP Pic.jpg

When Jessica Burchick moved back to Frederick, she was bringing a new life with her and, she thought, leaving a life behind.

Along with boxes of belongings, the 32-year-old had a husband and two children. But the move in the summer of 2014 meant leaving behind a life in Annapolis and the community she had formed.

But Burchick made a new community by continuing a hobby — CrossFit.

On a Monday evening in East Frederick, Burchick was one of 15 people pushing and squatting dumbbells at Odin CrossFit. During the pumping rhythms of Outkast and Beyoncé, the group encouraged one another to complete the workouts.

“Most of the friends that I have made in the area, I made here,” Burchick said. “When I came to Odin, I felt like I was meeting cousins of friends I made before.”

At a time of increasing social isolation created by technology and the ever-increasing haste of modern living, people are finding new ways and spaces to form communities.

Odin CrossFit, and gyms like it across the country, are one of those spaces. CrossFit was founded in 2000 and has since risen to a company with $4 billion in annual revenue, according to Forbes. There are reportedly more than 13,000 CrossFit gyms in the United States, an industry with more American locations than Starbucks.

The descriptions of communities there and the ways in which those groups are created mirror those that had historically been ascribed to the church. Meanwhile, more and more Americans are moving away from religion. Churches are no longer holding their role as a central spot for community building. Burchick said she grew up attending church but has since moved away.

“These older religions’ rigid guidelines are not really relevant today for people my age,” she said.

The services that historically have been filled in by church members — people in times of need, people to provide daycare — Burchick said she can find at her gym.

“There are definitely people from here I’d call if I had an emergency,” she said.

Searching for deep community

Angela Thurston has become a leading voice in identifying 21st century communities in part because she knew she wasn’t the kind of “non-belonger” she thought she was. The former New York City playwright, like many of her friends, was searching for a spiritual community.

She is not an agnostic or atheist but she was not turning to a religion to fulfill her. She was part of a trend that she felt was incomplete.

“There was an assumption built into that when I saw it reported in the news, it just meant that everyone was becoming secular to the extent of atheistic or agnostic and that they were just not going anywhere,” she said.

Her inquiry in the early 2010s led Thurston to Harvard Divinity School and the How We Gather projectbetween the university, the Fetzer Institute and On Being. The group’s work shows where millennials are engaging and what similarities these groups have to each other — as well as to religious communities despite using secular language.

The work provides nuance to statistics showing an overall decline in religion in America.

According to the Pew Research Center, the number of religiously unaffiliated Americans has risen from 1 in 10 in the 1970s to almost 1 in 4 in 2016 with Christianity losing the largest amount of followers among American religions. Younger generations are driving this growth in not replacing more religious older generations — 85 percent and 78 percent of the Silent Generation and Baby Boomers identify as Christian, while just over half of Millennials say the same.

That population of religious “nones” has reached nearly 56 million, according to a separate Pew report. The majority of these unaffiliated individuals reported not finding the church relevant, questioning its teachings or not believing in God.

Many religious leaders and followers misread those statistics, Thurston said.

“There seemed to be an assumption, at least in some cases, that a given person is waking up on a Sunday and making a decision not to go to church,” she said. “That there’s an active rejection of it on a daily or weekly basis. What I’ve encountered, it’s not in the set of considerations at all.”

Instead, a growing number of young people are raised in households where religion is not emphasized or they are raised in a mixed-religion household so not belonging to a single religion is normal. Between 2012 and 2017, the percentage of Americans describing themselves as spiritual but not religious increased from 19 to 27 percent, according to Pew.

Religious politics, rigid rules or perceived hypocrisy of its leaders can be off-putting, Thurston said. People are seeking out community and spirituality in other places. Humans crave connection as deeply as air and water, Thurston said.

“We are living at a time of crisis-level isolation and disconnection that we feel in terms of our polarized society and these record levels of anxiety and addiction and the like,” she said. “The result of that is that a lot of us just don’t know what deep community feels like.”

CrossFit boxes offer that kind of deep community in ways churches historically did, Thurston said. First, a participant’s success is connected to the progress of others. There is a sense that development is happening as a group and many boxes compete as teams against others. Second, the progress brings about a deep desire to share that experience with others, which promotes the evangelical elements of the industry. Third, the communities support one another — from when people are sick to philanthropic events to even watching each other’s children.

Finally, boxes attract a diverse group of individuals who are using the experience for a variety of reasons. The workout becomes a “flexible sacred space,” Thurston said.

“You have a blank canvas on which people can make meaning on their own terms,” she said. “That’s very appealing at this moment.”

‘The gym is not just a gym’

Rob Pugh stepped into Odin about two years ago looking for a hard workout. The 47-year-old did not want to think about designing an exercise or nutrition plan, so he was drawn to CrossFit.

The short workouts were a plus, too, he said, because he has a tight schedule with a wife, children and his work in commercial real estate.

Pugh found more than a workout. He found a group of people who cared about their health and wanted to see each other succeed.

“You’re touching everybody three, four, five times a week,” Pugh said. “You’re not meeting once a week, like church.”

Allison Jachowski, Odin CrossFit owner, said the box has always focused on people first.

Coaches invest in what she called a person’s emotional bank account. Little things — such as asking someone how their day is going and actually listening to the person’s response — become deposits. Each interaction builds the account and builds trust, shifting the workouts from a business interaction to one among friends.

“The bigger the bank account, the easier it is to coach someone,” she said. “It builds loyalty and now the gym is not just a gym.”

Jachowski said the Odin box hosts at least one event a month for its members that is not a workout. By taking away the exercise, the get-togethers offer people a chance to build personal relationships, she said.

Laura Smith said she had tried other gyms but usually felt out of place. Coming to Odin and getting into CrossFit helped her overcome an eating disorder, she said. Learning the movements and doing the intense workouts helped reframe the way she views food.

“I knew that if I did CrossFit, I needed to fuel my body for it,” Smith said. “It’s been a big confidence boost, personally.”

The community does not care about looks or how strong or fast a person is, she said.

Dinambi Butler said the humbling nature of the workouts creates a strong feeling of camaraderie. People are at different levels of fitness — or they may not share the same love the 26-year-old has for Olympic lifting — but everyone is in the workout together, he said.

“Even though we’re suffering in that moment, to have people cheering you on, yelling your name, that can be a big deal,” Butler said.

The CrossFit community is a welcoming place at a time when other groups isolate, he said.

“There are different rules that guard different groups, like religions or politics, and people are feeling isolated,” Butler said. “Individuals are starting to not feel a part of that, that they can’t grow with it. Then, there’s CrossFit where they can come.”

Article by Wyatt Massey @ The Frederick News Post November 16, 2018

https://www.fredericknewspost.com/news/lifestyle/religion/strong-communities-how-crossfit-is-creating-connections-in-an-era/article_646d4153-5630-5407-989d-40169364ea55.html

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It's Not Too Late! Only a few days left!

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It's Not Too Late! Only a few days left!

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CrossFit Comp

Frederick, MD ODIN CrossFit

Saturday October 6th

Don’t Wait! Only a few spots left!

Grab your partner & register TODAY!


ODIN CrossFit will be hosting their annual
Battle of the Vikings
same sex partner CrossFit competition! 

Saturday October 6th, 2018

Divisions...
M/M- RX          M/M- Scaled        
F/F- RX         F/F- Scaled         

There will be 4 wods for each division and a final for the RX divisions. 
CASH PRIZES!

Division Standards...

RX- Be able to complete most "Girl" WODs with RX weights. Be able to perform; C2B, HSPU, DU, T2B

 

Scaled- Clean & Jerk 95/65, Snatch 75/55, perform full range of motion squats. 

Registration is LIVE!

"Like" ODIN CrossFit and ODIN Competitions on FB to stay up to date on WOD releases and more.

View last year's WOD's on our website. http://www.odincrossfit.com/competitions-2/

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Lt. Nathan Flynn Memorial WOD & Fundraiser

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Lt. Nathan Flynn Memorial WOD & Fundraiser

Saturday Sept. 22nd
8am


Please join us as we band together to support our fallen comrade’s family, Lt. Nathan Flynn. Lt. Flynn passed away in the Line of Duty on the morning of July 23, 2018, while operating as the “lineman” on Engine 101. He is survived by his wife, Celeste, and five children. He was a 13 year member of Howard County Fire & Rescue (Maryland). 

We ask that all who attend make a donation to his family. Donations can be made through the Go Fund ME Link below OR @ the gym on the front desk. ODIN CrossFit along with other local businesses will be making a donation to the family as well. 

This event is open to non-members and donations can be made at the gym the day of or through the link below. 

Te GoFundMe page set up, and is being run by Howard County Professional Firefighters – IAFF Local 2000. We ask that in addition to the WOD, you support his family. The GoFundMe page link can be found here:
https://www.gofundme.com/HowardCountyFlynnLODD

Saturday Sept. 22nd

“Flynn”
200m Carry – two 45# plates*
50 Slam Balls 20# **
50-40-30-20-10
Russian Kettlebell Swings 53/35
Push Ups
Back into:
50 Slam Balls
200m Carry – two 45# plates

* Two 45# plates to be used, however, you can not use the center ring to carry them, or handles if the plates are equipped with them. Get creative on how you carry them - under the arms or bear hug, for example.
** A 20# slam ball or medicine ball is fine for slam balls.
Scale accordingly. 

We will be running heats starting @ 8am. Members please register in TRIIB. 

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ODIN Athlete- Amy!

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ODIN Athlete- Amy!

ODIN Athlete
Amy


How did you get started at ODIN CrossFit?

Jessica Neumann told me I'd love it for about a year and I finally tried it out in Odin Unloaded. That was a gate way drug and within 2 months of doing that I signed a contract.

What was your first impression of ODIN CrossFit?

Very welcoming with friendly, like minded people. We're all goal orientated but like to have fun. Work hard, play hard!

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

I was a mess when I started Odin. I can run/bike/swim forever and I've got the mind of an "endurance" athlete but I neglected strength which was causing lots of recurring injuries. I have had 0 injuries in the last 2.5 years at Odin and I've gained so much strength. I don't even blink an eye if I have to lift or move anything anymore.

What keeps you committed and coming back to ODIN?

Odin constantly challenges me both physically and mentally. I don't think you can grow as a person if you don't challenge yourself with both CONSISTENTLY. There is no "I can't." at Odin. You just modify and keep moving and that's a good way to live your life.

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

Leave your ego at the door and get ready to meet some incredible, like minded people. It's also important to be open and give yourself GRACE. The likelihood that you are going to join and be efficient in every movement is slim but that's why there's always room to have a new excited goal to work towards.

Want to learn more about ODIN CrossFit and come check us out?
Set up your No Sweat Consult TODAY!

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ODIN Athlete- Amy!

ODIN Athlete
Amy


How did you get started at ODIN CrossFit?

Jessica Neumann told me I'd love it for about a year and I finally tried it out in Odin Unloaded. That was a gate way drug and within 2 months of doing that I signed a contract.

What was your first impression of ODIN CrossFit?

Very welcoming with friendly, like minded people. We're all goal orientated but like to have fun. Work hard, play hard!

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

I was a mess when I started Odin. I can run/bike/swim forever and I've got the mind of an "endurance" athlete but I neglected strength which was causing lots of recurring injuries. I have had 0 injuries in the last 2.5 years at Odin and I've gained so much strength. I don't even blink an eye if I have to lift or move anything anymore.

What keeps you committed and coming back to ODIN?

Odin constantly challenges me both physically and mentally. I don't think you can grow as a person if you don't challenge yourself with both CONSISTENTLY. There is no "I can't." at Odin. You just modify and keep moving and that's a good way to live your life.

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

Leave your ego at the door and get ready to meet some incredible, like minded people. It's also important to be open and give yourself GRACE. The likelihood that you are going to join and be efficient in every movement is slim but that's why there's always room to have a new excited goal to work towards.

Want to learn more about ODIN CrossFit and come check us out?
Set up your No Sweat Consult TODAY!

Name *
Name
Do you have past experience at a CrossFit gym? *

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Partner CrossFit Comp- Frederick, MD

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CrossFit Comp

Frederick, MD ODIN CrossFit

Saturday October 6th

We had such a blast last year that we are doing again this year!

Saturday October 6th, 2018

ODIN CrossFit will be hosting their annual
Battle of the Vikings
same sex partner CrossFit competition! 

Divisions...
M/M- RX          M/M- Scaled        
F/F- RX         F/F- Scaled         

There will be 4 wods for each division and a final for the RX divisions. 

Division Standards...

RX- Be able to complete most "Girl" WODs with RX weights. Be able to perform; C2B, HSPU, DU, T2B

 

Scaled- Clean & Jerk 95/65, Snatch 75/55, perform full range of motion squats. 

Registration is LIVE!

"Like" ODIN CrossFit and ODIN Competitions on FB to stay up to date on WOD releases and more.

View last year's WOD's on our website. http://www.odincrossfit.com/competitions-2/

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BirthFit Workshop April 21st

Working out while pregnant, coming back to the gym after giving birth, getting in shape postpartum...

There are so many stages to Motherhood and changes our bodies experience throughout the process. With this comes a million question.

Should I be working out while pregnant? If so, what should I be doing? How do I strengthen my core after having a baby? Why do I pee when I jump rope? HAHA! 

Join us for our BirthFit Workshop Saturday April 21st to answer all these questions. 

This workshop will be run by a certified BirthFit coach and will cover...

Best practice for working out during pregnancy
How to train coming back postpartum
Scaling & Modifying Workouts


This workshop is perfect for anyone!
If you have had kids, this will help you with ways to recover from pregnancy and child birth and strengthening your core and pelvic floor IE..Peeing during jump rope. HAHA!
If you are currently pregnant (which we have a lot at ODIN right now. Must be in the water.) this is perfect for you too! Scaling & modifying workouts to appropriate movements, things to watch for and learn how to recover and start working out again postpartum. 
And for anyone who wants to have kids in the future this is great prep for you. 

Boys, we aren't leaving you out. You are more than welcome to join! this is great information for you to have so you can support your partner. 

Register TODAY!!


ODIN Members- Sign up sheet for the workshop is on the front desk. Registration required. 

Non ODIN Members- Register Below. 
https://ardentcrossfit.pike13.com/courses/168081

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The Magic of the OPEN

Every year the CrossFit OPEN challenges us and pushes us past our comfort zone. This is where the magic happens and we really saw that this week at ODIN! 

18.3 was a real challenge physically and mentally for most. This workout included so many high level skills that it required you to be good at everything. For most, there was at least one movement that you were saying "I can't do that". It would have been so easy for you to give up right there, BUT you didn't! You showed and gave it your all. And for so many of you you surprised yourself and accomplished way more than you thought you would. Whether it was your first pull up, muscle up, double under...or just making it farther in the workout than you thought; everyone proved to themselves that you are stronger and faster than you give yourself credit for. 

This is what I love so much about the OPEN. You push yourself and try things you normally wouldn't. And boy did we see some amazing performances this week!

Keep up all your hard work and stay consistent. Progress takes time and consistency. But with a little patience, image what you will accomplish next year!

Cheers to the 2018 OPEN!
- Coach Allison 

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ODIN'S NUTRITION MANAGEMENT PROGRAM!

Whether you are looking to lose weight, improve your performance in the gym, or just feel better; it always starts with food. 

 

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What and how much you eat is the foundation for everything your body does. Having the proper nutrition is key for not only losing weight but fueling your workouts, recovery, muscle growth, sleep and long term success. 


No quick fixes or crash diets. 
We work along side Registered Dietitians from Kindred Nutrition who develop your individualized nutrition plan as we help you to create long lasting positive nutrition habits that support your health goals. 

Click below to learn about our program options and get started TODAY!

 

Time to make real, long lasting changes that work!

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Individualized nutrition plans are created by Registered Dietitian from Kindred Nutrition. Click to learn more about Kindred Nutrition. 

http://www.kindrednutrition.com/

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2018 ODIN Partner OPEN!

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2018 ODIN Partner OPEN!

Time to grab your partner and register for the 2018 ODIN Partner OPEN!

5 Workouts Over 5 Weeks
Earn Points & Win Prizes!

How It Works
1. Grab a partner and sign up at the front desk.
You can be a team of M/M, F/F, or M/F. All skill levels can participate. AND! You and your partner don't need to be at the same skill level. 

2. The Workout is...
Every Thursday start Febuary 22nd CrossFit Games will announce the World Wide OPEN workout online. This is the workout that you and your partner will complete, individually. You can do it RX, Scaled, or even scaling the scaled. 

3. Complete the Workout
Complete the OPEN workout with a judge (judges will be provided) at Friday Night Lights 4pm-7:30pm each week during the OPEN. During this time we will be running heats all evening instead of 1hr. classes. Heats will be posted in TRIIB for you to pre-register for. If you can not make it Friday evening to complete the workout then we will have a judge available Saturday mornings 8am-9am. 

4. Earn Points
Each week, you and your partner earn points by completing the OPEN workout with a judge (individually). Additional points will be awarded to the Top 5 Male RX, Female RX, Male Scaled and Female Scaled scores for that week. Each week will also have a theme that you and your partner can earn more points for participating in. 

Do I have to have a judge?
Yes, this is part of participating and upholding the standards of the OPEN workouts. 

Who is Judging?
Anyone can judge! If you are participating in the OPEN workout we ask that you also help judge your fellow CrossFitters. Each OPEN workout has very specific movement standards and a score card with the workout and standards listed. We will go over those standards before each heat on Friday evenings. Judging is so much fun! Most people come in early Friday to help judge or stay after their heat to help judge when they are done the workout. Either way, everyone pitches in to make it an awesome experience for all!

What if I am out of town for one of the workouts?
No worries! You don't have to do the workout at ODIN. You can do the workout at another CrossFit gym in the town you are visiting. CrossFit gyms all over the world are expecting drop-ins for people to complete the OPEN workouts. Be sure to email that gym to find out what times they are offering to complete the workout. 

Do my partner and I have to do the same division?
No, one of you can do it RX and the other Scaled. It comes down to participating the OPEN workout no matter the skill level. 

What if I can't make it Friday or Saturday?
Please email info@odincrossfit.com in advance and we will do our best to set up a time for you to do your OPEN workout with a judge. 

 

Grab your partner and sign up at the front desk today!

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