White Rose Barbell Open — September 20, 2014

WRBB_logo

Register at our Eventbrite event page!

 

USAW Sanctioned Meet (Sanction Number: 08-14-06)

 

REGISTRATION LIMITED TO FIRST 75 ENTRIES; if registration is closed, please email Madeline (madeline@crossfityork.com) to be placed on a wait list. If there is enough interest, we will possibly open additional sessions.

 

For your registration to be complete, you MUST email the following information to Madeline (madeline@crossfityork.com):

Name

Date of Birth and Age

Gender

Weight Class (USAW Weight Class Designations)

USAW Number

Competition Status (Novice = 2 or fewer USAW meets; Master = older than 35; Youth = younger than 17; Open)

Club Affiliation (if any)

Coach(es) Name(s)

T-shirt size

The Healthy Addiction Newsletter: May 27, 2014

Download The Healthy Addiction Newsletter: May 27, 2014

Plyo: What’s going on right now?

Amazing work this weekend for our Memorial Day Weekend Three-Hero Series! Those of you who came out for 1, 2,  Screen Shot 2014-05-26 at 9.36.02 PMor all 3 of our Hero WODs did some fantastic work honoring those who gave their lives in service of our country. A special shout out to those of you who finished when you didn’t think you could, who used the prescribed weight even though it made the workout nearly impossible, and who wore a weighted vest for four miles of running plus squat cleans, box jumps, and weighted lunges for “Hidalgo” on Monday.  For coverage with video and photos from Sunday’s WOD which honored Chris Wrinkle, check out John Pavoncello’s report for the York Dispatch.  A special thanks to Lindsay and Michal, who shouldered the bulk of the coaching this weekend. All in all, they wrangled a total of 91 athlete workouts over three days.

 

Endurance: What’s coming up?

Bar Belles: Women’s Weightlifting and Conditioning:

The first 8-week cycle for women’s weightlifting will begin on Saturday, June 14th at 830am. The program will be free for CrossFit and Whiterose Barbell members and will be open to non-members for a fee. Bring a friend to show her how lifting heavy is an amazing boost for fitness!!

Registration is required; forms will be available at the box this week. Please see your coach to sign up. If you have questions contact Madeline (madeline@crossfityork.com).

 

Summer Youth Weightlifting Program

For 10-17 year-olds. Begins June 18 from 10:30-12:30 on Mondays, Wednesdays, and Fridays.  Forms will be available this week; see your coach or check crossfityork.com for more information.

 

June 21 and 22: CrossFit Total testing. Follow the link on the CFY group page, or go to crossfityork.com and click on SPECIAL EVENTS to sign up, or contact Tony (tony@crossfityork.com) for more details.

 

July 4th: The CrossFit York Summer Classic will be held at Santander Field, where the York Revolution play. Rusty and Tony are busy coming up with the most fun, creative workouts for this event. The team competition will host both scaled and Rx 4-person co-ed teams (2 men, 2 women). Click on “Special Events” on crossfityork.com for more information and for the link to register your team!  Additionally, we will need volunteers to work as judges and registration officials for the competition. Please contact Madeline if you are interested in helping as a volunteer!

 

Heavy: CrossFit York athletes being awesome!Screen Shot 2014-05-26 at 9.40.05 PM

Ken Sweigart and Andrew Wagner both medaled this weekend in the Anytime Duathlon in Forest Hill, MD this weekend! The duathlon consists of a run, bike, and run. Additionally, they each completed a Hero WOD this weekend!  Nicely done!

Announcing CrossFit York’s 2014 Summer Classic!!

2014 CFY SC promosmall

July 4, 2014 at 10:00.

 

Santander Field, Home of the York Revolution

 

Come celebrate the birth of our nation with a competition of classic proportions! This unique co-ed team competition will take place at Santander Field, home of the York Revolution in downtown York. Teams will play on the field with the spectators cheering from the stands, games-style.

 

Rx Division standards: 95/135 snatch

 

Scaled Division standards 65/95 snatch

 

(All teams 2 men, 2 women.)

 

Cost: $260 per team before June 20th; $300 per team after June 20th.

Spectators: $5.

Eventbrite Registration Form

 

USAW Youth Weightlifing Summer 2014 Program

WRBB_logo Download the Youth Weightlifting Flyer and Form

 

Weightlifting is the single most effective and efficient method for increasing strength and speed, which are transferrable to any sport whether it’s wrestling, tennis, hockey, lacrosse, track/cross country, soccer, football, etc. Weightlifting improves coordination, agility, balance, power output, and cardiovascular strength.

 

Weightlifting is also a growing sport, with many opportunities for young lifters to compete both locally and nationally. The White Rose Barbell Club and our USAW-certified coaching staff have successfully developed youth, junior, senior, collegiate and masters lifters to compete at the national level. In the summer program, athletes will train with our coaches to improve fitness, improve sports performance, and to have an opportunity to compete in the USAW-sanctioned White Rose Barbell Open on September 20th.

 

Open to students aged 10 – 17; athletes will be grouped according age and ability

 

Session I June 18- July 28: Mondays, Wednesdays, and Fridays 10:30-12:30.

 

Session II July 30-Sept 10: Mondays, Wednesdays, and Fridays 4:30-6:30.

 

Cost per session: CrossFit York Members $125; Non-members $270.

Cost for both sessions: Members $240, Non-members $500.

 

The Healthy Addiction Newsletter: May 19, 2014

Greetings! Apologies for the late posting this week! We were all busy coaching and watching our athletes be amazing in the East Coast Gold Classic at York Barbell this weekend.

Download The Healthy Addiction: May 19, 2014

Plyo: What’s going on right now?

 

Participants needed: we’ll be shooting some promotional materials (stills and video) for an upcoming competition that CFY is hosting this summer. Anyone interested in helping us out can come to Santander Field (the Revs Stadium) on Wednesday, May 22 at 4:00. Be ready to workout a little and smile a lot. J If you need more information or have questions, contact Rusty (rusty@crossfityork.com).

 

Endurance: What’s coming up?

 

Memorial Day Weekend Three-Hero Series: Mark your calendar for three hero WODs in row, May 24, 25, and 26. All WODs at 10:00am; Monday’s WOD will be followed by the traditional CFY grill and chill.  Additionally, we’ll be announcing the winners from the Nutrition Lifestyle challenge at Monday’s Memorial Day party.

 

Bar Belles: Women’s Weightlifting and Conditioning:

The Whiterose Barbell Club is developing women’s wellness programming to be held on Saturday mornings at 830am beginning on June 14. The programs will be in 8-week cycles, and will be focused on offering women additional support for setting and achieving their fitness goals through Olympic and powerlifting, cardio conditioning, and ongoing nutrition/lifestyle support.  This program will be free for CrossFit and Whiterose Barbell members and will be open to non-members for a fee.

Materials will be forthcoming; if you have questions contact Madeline (madeline@crossfityork.com).

 

Young Guns Weightlifting Program

If you know a 10-17 year old who might be interested in weightlifting and crossfitting, let them know we’ll have a Youth Weightlifting program this summer, beginning June 18, from 10:30-12:30 Mondays, Wednesdays, and Fridays.  More information will be provided in the next week.

 

June 21 and 22: CrossFit Total testing. If you’re interested in establishing or testing your 1 rep maxes for the back squat, deadlift, and shoulder press, sign up to secure your spot! Follow the link on the CFY group page, or go to crossfityork.com and click on SPECIAL EVENTS to sign up, or contact Tony (tony@crossfityork.com) for more details.

 

Heavy: CrossFit York athletes being awesome!

This past weekend, York BarbeScreen Shot 2014-05-19 at 11.35.26 AMll hosted the East Coast Gold Classic, a USAW meet. CrossFit York/Whiterose Barbell Club had a total of 8 members compete, and brought home a total of 5 medals. If you see Lindsay Kinard, Tony Euculano, Melony Grove, Jackie Fullam, Bailey Druck, Steve Kearns, Bryan Adamson, or Greg Goyden, make sure to give them a fist bump for representing us so well. Additionally, Jackie Fullam qualified for Masters’ Worlds, and Bailey Druck qualified for Youth Nationals.

 

New Trainer Alert: The next time you see Jackie Fullam, make sure you address her as “coach!” She successfully passed her CrossFit Level 1 certification exam!

Summer 2014 Educator and Student Special

Summer 2014 Educator and Student Special

 

CrossFit York is York county’s longest-running CrossFit community, with the largest and most experienced coaching staff ready to help you reach your fitness goals. This summer, CrossFit York is pleased to offer local educators and students -— from pre-school to post-secondary -— a special offer. Sign up before June 30, 2014, and receive a 90-day unlimited membership, to include any necessary introductory sessions, for only $250.
 
Included in your membership, you’ll receive:
• access to all CrossFit York’s fitness programming (7 days a week)
• individual attention from our coaching staff
• support for personalized nutrition and fitness goals
• opportunity to participate in our amazing community of members who support one another with encouragement and friendly competition.
 
Contact Rusty Mirasol at 443.538.1147 or rusty@crossfityork.com for more information.
  

The Healthy Addiction Newsletter: May 11, 2014

Download The Healthy Addiction 140511 for news, events, and fun happenings at CFY!
 

Plyo: What’s going on right now?

Extra Credit is Back!

Check the top of the white board to for a little “extra work” if you want to up the intensity a few days a week! Can be done as part of your warm-up or after a WOD if you have a little time left over.

 

A Little Bathroom Reading:

Did you know that CrossFit York began with Rusty meeting a few athletes at Rudy Park? Did you know that the first pull-up rig CFY had, in its first small garage space, Rusty built and welded himself? Check out this article about how the best kind of CrossFit community grows organically. This article very much reflects the authentic evolution that CFY has experienced, and demonstrates how real CrossFit isn’t about glamour or fads. It’s about believing in and connecting with people through a love for fitness and living life to its fullest intensity.

 

Endurance: What’s coming up?

May 17-18: East Coast Gold Classic USAW meet at York Barbell. If you are interested in competing in a USAW meet and would like to watch before you register for one, we highly recommend you come out! This meet is right in our back yard, and we’ve got some great White Rose Barbell/CFY members competing who would love your support! On Saturday morning, Lindsay Kinard’s session begins at 830am. Tony Euculano lifts at 300pm. On Sunday, our novices lift: Melony Grove and Jackie Fullam at 900am, Bailey Druck at 100pm, Steve Kearns and Bryan Adamson at 4:00.

 

Memorial Day Weekend Three-Hero Series: Mark your calendar for three hero WODs in row, May 24, 25, and 26. All WODs at 10:00am; Monday’s WOD will be followed by the traditional CFY grill and chill.

 

Young Guns Weightlifting Program

If you know a 10-17 year old who might be interested in weightlifting and crossfitting, let them know we’ll have a Young Guns Weightlifting program this summer, beginning June 18, from 10:30-12:30 Mondays, Wednesdays, and Fridays.  More information will be provided in the next week.

 

On the horizon, but closer than you think: June 21 and 22 will be CrossFit Total testing. If you’re interested in establishing or testing your 1 rep maxes for the back squat, deadlift, and shoulder press, sign up to secure your spot! Follow the link on the CFY group page, or go to crossfityork.com and click on SPECIAL EVENTS to sign up!!

 

Heavy: CrossFit York athletes being awesome!

On Saturday, May 10, CrossFit York represented 17 strong at the CerebRun Mid-Atlantic Challenge. This particular foot race took us through the hills and fields of Grimmel Farms in Delta, PA, where we were faced with walls to scale, dirt tunnels to crawl through, monkey bars to cross, spider walls to traverse, and additional mental challenges to overcome. Because CrossFit York members worked together as a team, we managed to complete all the physical and mental challenges we were faced with. Congratulate them if you see them! Ken Sweigart, Kelly Bolt, Devin Murray, Melony Grove, Courtney Manalli, Steve Kearns, Drew Pierce, Rusty Mirasol, Amy Miller, Cat Gonzalez, Julian Gonzalez, Joe Fullam, Tyler Fullam, Tracey DiCandeloro, Larry Schlaline, Madeline Yonker, and Joe Drahuz. Also, a shout out to Tony Euculano and Missy Force for manning the CFY tent. Put this race on your calendar for next year, CFYorkers. It is a blast!

CF Total Testing

“The CrossFit Total is the sum of the best of three attempts at the back squat, the shoulder press, and the deadlift. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity.

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.” Mark Rippetoe.

If you’re interested in establishing or testing your 1RM for your back squat, shoulder press, and deadlift, sign up here to secure a spot:

CF Total SIGN UP SHEET

It’s important that you sign up for a spot, as our platforms and coaches are limited and we want to make sure you have the best lifting/testing experience you can!

The Healthy Addiction Newsletter: May 4, 2014

Download The Healthy Addiction 140504 for news, events, and fun happenings at CFY!

 

The Healthy Addiction

Newsletter

May 4, 2014

 

Plyo: What’s going on right now?

Nutrition Lifestyle Challenge:

We are three weeks into the lifestyle challenge, with over 20 athletes participating in our education-based nutrition program. Our very own Lindsay, who is a Dietetic Technician, meets our teams once a week to talk about everything from nutrient-dense foods and water intake to properly fueling our bodies for optimum lifting and wodding. Right now, the challenge is adding 5 vegetable and 3 fruit servings a day.

 

Olympic Lifting Schedule: The barbell/Olympic lifting curriculum (EVO, Barbell Basics) is undergoing revision. All barbell work will now be scheduled during “Weightlifing” (WL) sessions, and all CFY members are eligible to attend. Programming for specific levels/abilities will be offered in all sessions (i.e. there will be programming for novice, EVO, and advanced EVO lifters during each session). Please check the Zen Planner calendar for times; note that the 10:30am barbell class has been removed and replaced with Monday-Friday 8:30 sessions.

 

Endurance: What’s coming up?

May 10: Cerebrun! CerebRun is York County’s TOUGHEST running event.  Designed over 6-8 miles of rugged Pennsylvania terrain, the CerebRun dares runners to tackle over 15 obstacles and solve over 8 mind-numbing mental challenges. Many of our coaches (even Rusty!) and athletes will be running this race; additionally, CrossFit York will have a booth at the race with challenges and contests. Registration is still open: http://www.cerebrun.com/mid-atlantic-challenge-2014, and CFY members get a $10 discount: CROSSFITYORK10.

 

May 17-18: East Coast Gold Classic USAW meet at York Barbell. Some of our own Whiterose Barbell Club members will be competing; for more information about spectating and supporting your fellow athlete, ask Rusty or Tony.

 

Memorial Day Weekend Three-Hero Series: Saturday, Sunday, and Monday will showcase hero WODs. Saturday will be a hero WOD drawn from a hopper; Sunday will be “Wrinkle,” named for Sgt. Chris Wrinkle, our very own Mike Wrinkle’s brother; and Monday will be “Hidalgo,” named after Lt. Daren Hidaglo from Dallastown. All WODs will be at 10am, and Monday’s WOD will be followed by a CFY-style grilling session, so bring snacks and drinks and be ready to sit in the sun with us.

 

Heavy: CrossFit York athletes being awesome!

The next time you see Bob Inners, give him a fist bump. On Sunday, April 27, he competed in the Second Annual Rocket Triathlon in Spring Grove.  He not only accomplished his goals of competing and finishing, which he had posted on our white board, he also finished third overall and first in the over-40 division.  He attributes his success to his training here at CrossFit York.

 

Jackie Fullam, one of CrossFit York’s very first athetes, will spend her Mother’s Day weekend earning her CrossFit Level 1 coaching certification at CrossFit King of Prussia. As one of CFY’s fastest and strongest women, the coaching staff is eager to welcome her on as a trainer.

Memorial Day Weekend 2014: Three Hero Series

  • Memorial Day Weekend WODs: Come join us to celebrate the service and sacrifice of those who have given their all for our safety and freedom. This Memorial Day weekend, CrossFit York will feature three days of special hero workouts. Following the final workout on Memorial Day Monday, we’ll grill and chill at the box. Bring meat, snacks, drinks, etc.
     
    Saturday, May 24: We’ll pull a hero from the hopper. Come prepared for anything, true CrossFit-style.
     
    Sunday, May 25: “Wrinkle,” named after our very own Mike Wrinkle’s brother. Marine Sgt. Christopher M. Wrinkle served during Operation Enduring Freedom. Age 29, of Dallastown, Pa.; assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command, Camp Lejeune, N.C.; died July 31, 2011, in Herat province, Afghanistan, while supporting combat operations.
     
    Sgt. Chris Wrinkle:
     
    5 Rounds for Time:
    7 pull ups
    31 sit-ups
    11 push ups
    7 power cleans (95/135)
    31 over-the-bar burpees
    11 front squats (95/135)

     

     

    Monday, May 26: “Hidalgo,” named after U.S. Army First Lieutenant Daren M. Hidalgo, who gave his life while serving in Afghanistan in 2011. Lieutenant Hidalgo also has local ties to the Dallastown community, so our Memorial Day WOD honors a hometown hero.
     
    Hidalgo
     
    FOR TIME:
    Run 2 miles
    Rest 2 minutes
    135 pound Squat clean, 20 reps
    20 Box jump, 24″ box
    20 Walking lunge steps with 45lb plate held overhead
    20 Box jump, 24″ box
    135 pound Squat clean, 20 reps
    Rest 2 minutes
    Run 2 miles
    If you’ve got a twenty pound vest or body armor, wear it.

  •