CrossFit Enforce in Gaithersburg, MD

April Nutrition Digest

Tue, 21 Apr 2026 11:10:28 GMT

Serving up nutrition News

Vol.25

CrossFit Enforce Newsletter April 2026

Tue, 31 Mar 2026 20:50:04 GMT

Did you know that CFE develops all of our workouts and lesson plans in-house? Did you know that increasing your gymnastics strength will translate to better barbell lifts? Open this issue to learn more.

Why Gymnastic Strength Matters for your Barbell Lifts

Mon, 30 Mar 2026 23:04:48 GMT

The missing link between moving well and lifting heavy

At first glance, gymnastics work and barbell lifting can feel like two completely different worlds. One is bodyweight control—pull-ups, handstands, toes-to-bar. The other is moving heavy external loads—squats, cleans, snatches.

But the reality is, they’re more connected than most people think.

Gymnastics strength builds the foundation that barbell lifting depends on. Without it, you might still get stronger—but you’ll often hit plateaus, struggle with consistency, or feel unstable in key positions.

Think about your core, or your “midline.” In gymnastics movements, your core is always on. Whether you’re holding a hollow position or swinging on the bar, your ability to stay tight and controlled is what keeps the movement efficient. That same ability becomes critical when there’s a barbell involved. If you can’t control your spine and maintain tension under your own bodyweight, it becomes much harder to do it when the load gets heavy. This is often the difference between a lift that feels solid and one that feels like it’s falling apart.

The same idea shows up in positioning . Gymnastics develops strength in very specific shapes—hollow, arch, overhead stability—that directly translate to barbell movements. A strong, stable overhead position in a handstand makes a noticeable difference when you’re trying to receive a snatch or lock out a jerk. Instead of fighting to find the position, you own it.

Shoulder stability is another piece that quietly carries over. Movements like handstand holds, wall walks, and ring work build strength in the smaller stabilizing muscles that don’t always get trained with a barbell alone. That added control is what allows you to feel more confident and secure when the weight goes overhead, rather than just hoping everything holds together.

There’s also an element of relative strength —how strong you are compared to your bodyweight. Gymnastics develops this naturally. And athletes who are strong in that way tend to have a much easier time progressing their barbell lifts. They move better, stabilize better, and can apply force more efficiently.

Maybe the most overlooked benefit is body awareness . Gymnastics teaches you how to move with intention—how to stay tight, how to adjust mid-rep, how to understand where your body is in space. That becomes incredibly valuable in lifts like the clean or snatch, where timing and precision matter just as much as strength.

Over time, all of this adds up—not just to better performance, but to staying healthier. Stronger stabilizers, better positions, and improved control mean less wear and tear on your joints and fewer setbacks in training. So if you’re tempted to rush past strict pull-ups, skip the hollow holds, or avoid the slower, controlled work, it’s worth reconsidering. That’s the work that makes everything else better.

When you zoom out, gymnastics strength isn’t separate from your barbell work —it’s what supports it. It’s what allows you to express strength, not just build it.

March Nutrition Digest

Tue, 17 Mar 2026 10:25:04 GMT

Serving up nutrition News

Vol.24

CrossFit Enforce Newsletter March 2026

Tue, 03 Mar 2026 01:43:25 GMT

Volume 51

February Nutrition Digest

Wed, 18 Feb 2026 12:17:57 GMT

Serving up nutrition News

Vol.23

CrossFit Enforce Newsletter February 2026

Mon, 02 Feb 2026 17:13:58 GMT

The Enforce Open is here! Read about how you can participate in the CF Open and CFE. And checkout the guide to when to workout or when to remain at home when you have a cold this season.

ENFORCE OPEN 2026

Mon, 02 Feb 2026 16:59:24 GMT

Every year CrossFit HQ puts on a worldwide competition for the masses called the CrossFit Open. They post one workout per week for three weeks and registrants submit scores to an online leaderboard. Submitting these scores shows where you rank worldwide among different categories. At CFE we hold the ENFORCE Open : It looks like competition but remains fun and approachable.
The ENFORCE Open is a way to have a great time in the community during the Open. We will divide the gym into teams. Each team has a designated fearless team captain, with the focus and objective of having fun. You do not need to be registered for the Open with CrossFit HQ to participate, and athletes of all levels will have a chance to contribute points to a team. The team with the most points at the end wins! The winning team will be announced the last Friday of the Open at the CFE Friday Night Lights Potluck. Friends and family are welcome.

The Open workouts will be done during regular class times on Fridays, and Saturdays in place of BBC. This is an opportunity to see how you stack up against your peers worldwide, measure your progress, and identify skills to work on for the rest of the year. Workouts are announced on Thursday afternoons, and for people registered, scores are due by 8 p.m. the following Monday. ( Link to register for the CrossFit Open)

Team Assignments

Captains are responsible for participating in the team formation, coordinating team name/spirit, and leading their team towards greatness. Every active member at the gym has been assigned a team.

Scoring points for your team is E- A - S - Y!!!! You can only give your team more points by participating, you can’t lose points for your team. Check out the list below.

The winning team will be the one with the highest overall score at the conclusion of the heats on the 3rd Friday of the Open. They will win pride, bragging rights and their team’s name forever immortalized at CFE on the Intramural Open Plaque.

The Intramural Open is meant to be FUN and ENCOURAGING and you are ALL invited to participate.

The Open is the most exciting time of year at CrossFit gyms around the World and at CFE! We are so excited for another year of COMMUNITY and FITNESS!

Push Through or Power Down? Exercising When You’re Sick

Sat, 31 Jan 2026 13:59:05 GMT

Train Smart, Not Sick: A Guide for the CFE Community

If CFE is your regular “third space” 1 and you’re paying attention, you’ll hear reference made to some portion of the fundamental CrossFit® charter of “mechanics, consistency, and intensity” at least once a dozen times a week. Consistency really is the secret sauce to incremental improvement – regardless of the specifics of your goal. With the common cold, influenza, RSV, and COVID-19 here to stay, should you workout when sick? For the committed, taking a break from physical activities for illness can feel frustrating. Will your gains vanish if you break your attendance streak (#CFECommittedClub) for illness? There are a couple considerations here that can help you make a smart decision for yourself (and your gym friends).

What does exercise do for our immune systems?

Regular exercise supports our immune system through many cellular pathways. Physical activity boosts blood flow and better circulates immune cells in the body to patrol for invading organisms. Exercise reduces chronic inflammation and boosts antibody production. A good workout improves your sleep quality. All told, regular exercise improves many modifiable risk factors associated with cardiovascular disease, metabolic disease, cancer, and dementia.

That said, intense exercise when acutely ill can do more harm than good. When sick, your body is already working hard to regulate your temperature, deliver oxygen, and conduct mortal combat with the invading virus. Fever (typically over 100.4oF), sweating, and lack of appetite can also put you at increased risk for dehydration. Assuming no fever and no need for fever-reducing medications in 24 hours, when is it ok to get back on the consistency bus?

The Above-the-Neck Rule

This is a general guideline for deciding whether to exercise when sick. If your symptoms are improving and confined to above the neck (i.e. head cold), it may be reasonable to try. Movement and modification are the rules of the road here. This is not the time for big systemic loads (PR attempts) that spike your heartrate, increase intraabdominal pressure, or require explosiveness (Oly lifts). Listen to your body. Prioritize blood flow, motion, and mobility. Intense effort too early in recovery can set you up for symptom relapse 24-48 hours later.

Wearables may be early warning systems

When sharing is not caring

For acute respiratory infections, the main mode of transmission is contact with droplets containing viral particles deposited on surfaces through the cough or sneeze of an infected person. The incubation period is usually 2-14 days, and you may be contagious to others before you start to feel sick yourself. All to say, cover your coughs/sneezes, wipe down your CFE equipment after use, and wash your hands…a lot! It’s not too late in the season for vaccines. Even if not a perfect match for circulating strains (looking at you, influenza), vaccines still prime your immune system to prevent severe disease should you get infected. They also help you protect loved ones who are too young (< 6 months of age) to receive seasonal respiratory vaccines or the health compromised/eldery.

You play a vital role in keeping our community healthy. Let’s do our part. See you at the gym!

Written by Jen Kicker, M.D. Disclamer by Dr. Kicker: The views expressed are my own and do not reflect the official policy of the Department of War, the Defense Health Agency, or the U.S. Government. This article is general information and for educational purposes only. It does not constitute medical advice or the establishment of a physician-patient relationship.

1. https://www.inc.com/bryan-elliott/welcome-to-the-wellness-era-gyms-are-the-new-third-space/91108122

January Nutrition Digest

Thu, 22 Jan 2026 12:51:57 GMT

Serving up nutrition News

Vol.22

CrossFit Enforce Newsletter January 2026

Thu, 01 Jan 2026 12:43:30 GMT

Volume 49

CrossFit Enforce Partners with the CrossFit Medical Society

Wed, 31 Dec 2025 21:23:31 GMT

strengthening the foundation of what we already do - using exercise, community, and education to build healthier lives

Our Partnership with the CrossFit Medical Society

Our gym has always believed that what happens inside an affiliate is bigger than workouts. It’s about health, longevity, and the daily habits that determine the trajectory of a person’s life. That’s why we’re excited to officially partner with the CrossFit Medical Society (CFMS) — a group of physicians and healthcare professionals who share the same belief: the future of healthcare lives in community.

CrossFit didn’t just redefine fitness. It defined health. The Sickness–Wellness–Fitness Continuum remains one of the most practical and powerful tools for understanding long-term health trajectories. CFMS expands that work by supporting affiliates as local health hubs capable of influencing prevention, metabolic health, and meaningful lifestyle change.

Why This Partnership Matters

For years, CrossFit affiliates have been on the frontlines of chronic disease prevention. Every squat, every rep, every small habit change — they all contribute to better health outcomes in ways that traditional healthcare often struggles to support.

Our partnership with CFMS brings:

Physician-led health education rooted in evidence and CrossFit methodology
Clear, credible resources to help our members navigate nutrition, sleep, metabolic health, labs, prevention, and more
Access to CommunityCare, a crowdfunded healthcare solution built for the CrossFit community
Alignment with a national movement dedicated to changing healthcare from the bottom up

This partnership doesn’t change who we are — it reinforces what we’ve always believed: health is built through community, consistency, and coaching.

What Is the CrossFit Medical Society?

The CFMS is an independent, mission-driven organization uniting physicians, healthcare professionals, and affiliates around a shared goal:

to make lifestyle-based healthcare accessible, credible, and community-driven.

Their mission includes:

Bridging the gap between healthcare and the affiliate environment
Providing affiliates with tools and trusted education to support long-term health
Strengthening community-based solutions like CommunityCare
Supporting early detection, prevention, and metabolic health in everyday life

Explore CommunityCare

As part of our partnership with CFMS, our members now have access to CommunityCare — a crowdfunded healthcare model that returns healthcare to the roots of community support.

Learn more about Community Care [ HERE ] or enroll [ HERE ]

Questions? We're Here to Help.

If you have questions about CFMS, CommunityCare, or our partnership, reach out anytime. Together, we’re building a stronger, healthier community — one that leads from the front.

December Nutrition Digest

Tue, 16 Dec 2025 12:02:15 GMT

Serving up nutrition News

Vol.21

CrossFit Enforce Newsletter December 2025

Mon, 01 Dec 2025 18:03:36 GMT

Vol.48

November Nutrition Digest

Tue, 18 Nov 2025 17:28:14 GMT

Serving up nutrition News

Vol.20

CrossFit Enforce Newsletter November 2025

Sun, 02 Nov 2025 14:54:42 GMT

Vol.47

October Nutrition Digest

Thu, 23 Oct 2025 19:35:42 GMT

Serving up nutrition News

Vol.19

CrossFit Enforce Newsletter October 2025

Thu, 02 Oct 2025 00:46:43 GMT

Vol.46

September Nutrition Digest

Wed, 17 Sep 2025 23:34:34 GMT

Serving up nutrition News

Vol.18

CrossFit Enforce Newsletter September 2025

Mon, 01 Sep 2025 14:45:32 GMT

Vol.45

August Nutrition Digest

Sun, 17 Aug 2025 13:59:32 GMT

Serving up nutrition News

Vol.17

CrossFit Enforce Newsletter August 2025

Fri, 01 Aug 2025 02:13:31 GMT

Vol.44

July Nutrition Digest

Tue, 15 Jul 2025 22:12:31 GMT

Serving up nutrition News

Vol.16

CrossFit Enforce Newsletter July 2025

Tue, 01 Jul 2025 16:55:13 GMT

Vol.43

June Nutrition Digest

Mon, 16 Jun 2025 11:17:53 GMT

Serving up nutrition News

Vol.15

CrossFit Enforce Newsletter June 2025

Tue, 03 Jun 2025 00:23:47 GMT

Learn about the expanded biomarker panel not available via the CrossFit Medical Society. It is the perfect companion to getting a biometic scan at CFE to fine tue your fitness and health inside and out. Also giving a huge congratualtions to our recent college grads, while saying thank you to all who came out for Murph - let's keep the momentum going.

May Nutrition Digest

Thu, 15 May 2025 01:37:22 GMT

Serving up nutrition News

Vol.14

CrossFit Enforce Newsletter May 2025

Sat, 03 May 2025 12:14:44 GMT

The May 2025 Newsletter. This is the Memorial Day, Murph issue. Learn all about the Hero WOD murph, why we do Murph, how we have prepared for Murph, options for scaling and different rep schemes to attack Murph.

April Nutrition Digest

Wed, 16 Apr 2025 11:51:53 GMT

Serving up nutrition News

Vol.13

CrossFit Enforce Newsletter April 2025

Tue, 01 Apr 2025 20:58:49 GMT

Vol.40

March Nutrition Digest

Thu, 13 Mar 2025 22:33:27 GMT

Serving up nutrition News

Vol.12

CrossFit Enforce Newsletter March 2025

Mon, 03 Mar 2025 21:42:47 GMT

Vol.39

Coach D's Open Insights

Mon, 24 Feb 2025 18:40:10 GMT

Coach D's Take on the Open

Presentation by Coach D on the sport of CrossFit, how it differs from what we do every day, why we have standards and why participating in the Open is an opportunity to test your fitness. Scroll below to hear parts of his talk.

February Nutrition Digest

Wed, 19 Feb 2025 14:45:54 GMT

Serving up nutrition News

Vol.11

CrossFit Enforce Newsletter February 2025

Sun, 02 Feb 2025 21:16:54 GMT

Vol.38

January Nutrition Digest

Mon, 20 Jan 2025 00:05:30 GMT

Serving up nutrition News

Vol.10

ENFORCE OPEN 2025

Wed, 15 Jan 2025 19:50:48 GMT

The ENFORCE Open is a way to have a great time in the community during the Open. We will divide the gym into teams. Each team has a designated fearless team captain, with the focus and objective of having fun. You do not need to be registered for the Open with CrossFit HQ to participate, and athletes of all levels will have a chance to contribute points to a team. The team with the most points at the end wins! The winning team will be announced the last Friday of the Open at the CFE Friday Night Lights Potluck. Friends and family are welcome.

Team Assignments

Captains are responsible for participating in the team formation, coordinating team name/spirit, and leading their team towards greatness. Every active member at the gym has been assigned a team.

How to Score Points for Your Team

Scoring points for your team is E- A - S - Y!!!! You can only give your team more points by participating, you can’t lose points for your team. Here are some ways to score points for your team. The offical list will be posted with the team assignments.

Completing the WOD = 1 point/athlete/week who completes the Open WOD (even if you repeat it – you still get 1 point)...regardless of if you are registered, and you don’t have to be judged.
CFE Social = 1 point/athlete/day for posting an Open relevant picture/video and tagging @crossfitenforce (must be different pictures/videos per post)
Judge = 1 point for each athlete you judge
CFE Pride = 1 point/athlete for wearing CFE apparel
Team Spirit = 1 point/athlete. Show your team spirit by wearing team colors, team theme, or any other way you can think of to show your team unity and awesomeness.
Potluck - bring a dish to share to the pot-luck - bam you get 1 point

The Intramural Open is meant to be FUN and ENCOURAGING and you are ALL invited to participate.

The Open is the most exciting time of year at CrossFit gyms around the World and at CFE! We are so excited for another year of COMMUNITY and FITNESS!

CrossFit Enforce Newsletter January 2025

Tue, 31 Dec 2024 20:56:33 GMT

Vol.37

December Nutrition Digest

Tue, 17 Dec 2024 22:07:45 GMT

Serving up nutrition News

Vol.09

CrossFit Enforce Newsletter December 2024

Mon, 02 Dec 2024 19:13:14 GMT

Vol.36

November Nutrition Digest

Fri, 15 Nov 2024 17:46:50 GMT

Serving up nutrition News

Vol.08

CrossFit Enforce Newsletter November 2024

Sun, 03 Nov 2024 22:59:35 GMT

Vol.35

Boost Your Vo2 MAX

Tue, 29 Oct 2024 21:51:20 GMT

How Functional Fitness Can Extend Your Health and Performance

We all know that CrossFit is more than just a workout—it’s a lifestyle. You push your limits, hit new PRs, and constantly challenge yourself in ways you didn’t think possible. But there’s something even more powerful behind all those WODs and AMRAPs—they’re not just building your muscles, they’re boosting your VO2 max. And that’s where the magic happens for both performance and long-term health.

What is VO2 Max?

VO2 max is the maximum amount of oxygen your body can use during intense exercise. Basically, it’s a measure of how efficiently your body can pump oxygen to your muscles when you’re going hard—whether you’re doing Fran or grinding through a Metcon.

The higher your VO2 max, the longer and harder you can push without burning out. Plus, increasing it isn’t just about performing better—higher levels are correlated with longer life span and health span. Studies show a higher VO2 max is linked to better heart health, lower risk of disease, and a longer lifespan. So, yeah, VO2 max matters a lot, whether you’re competing or just trying to stay fit for life.

How CrossFit Increases VO2 Max

If you’re already crushing it in the box, you’re probably improving your VO2 max without even realizing it. CrossFit is packed with the kinds of high-intensity, functional movements that get your heart pumping and muscles firing—perfect for boosting aerobic capacity. Here’s how it works:

High-Intensity Training. Every time you go all out in a WOD, you’re tapping into aerobic training principles. Movements like sprints, kettlebell swings, and burpees create short bursts of intense effort followed by brief recovery periods. Cycling through high-intensity varied movements has been shown to improve VO2 max faster than steady-state cardio like jogging or biking. So, when you’re crushing a Metcon that leaves you gasping for air, you’re actually building cardiovascular endurance in the most effective way.
Circuit Training and Functional Movements. Ever notice how movements like kettlebell swings, cleans, and wall balls spike your heart rate? CrossFit combines strength work with cardio in circuits, which is a goldmine for improving VO2 max. Exercises like box jumps, rowing, and thrusters involve large muscle groups and get your heart rate up fast. This combo of strength and endurance keeps your cardiovascular system working hard, building both muscle and aerobic efficiency. This dynamic mix promotes cardiovascular conditioning and leads to VO2 max improvements.

A study published in the Journal of Sport and Human Performance showed that CrossFit-style training significantly increased participants’ VO2 max. So, those brutal WODs? They’re doing a lot more than building muscle—they’re cranking up your cardiovascular fitness.

The Science Behind VO2 Max Improvement

There’s real physiology behind what’s happening in the box:

Increased Stroke Volume: High-intensity workouts improve your heart’s ability to pump more blood per beat. More blood means more oxygen delivered to your muscles when you’re mid-WOD.
Enhanced Muscle Oxygen Utilization: Over time, this makes your muscles better at using oxygen efficiently, improving overall endurance.
Greater Mitochondrial Density: All that hard work increases the number of mitochondria in your cells—the powerhouses that produce energy. More mitochondria = more aerobic capacity.

Practical Ways to Boost Your VO2 Max in CrossFit

Here’s how to dial up your VO2 max without overthinking it:

Crank Up the Intensity in WODs When Appropriate. Make sure you’re going hard during your high-intensity intervals. Whether it’s AMRAPs, EMOMs, or Tabata-style workouts, pushing yourself will pay off. These bursts of exercises are prime for building VO2 max. Be smart though and be aware of over-training.
Long Metcons. While running alone is great, those longer WODs sprinkled in during the week help push up VO2 max. Long WODs challenge your aerobic system in a different way, building a strong aerobic base and boosting endurance.
Work on Strength with Short Rest. Lift heavy, but don’t rest too long between sets. Compound movements like cleans, thrusters, and deadlifts that tax your muscles while keeping your heart rate up. Short rest periods (think 1-4 minutes) keep the intensity up, which builds cardiovascular endurance.
Don’t skip the hard days! If you see something programmed that you find uncomfortable or just plain disagreeable it’s likely something you need to do more often. Make doing hard things your friend by just showing up.

1.5 Mile Benchmark Run

The 1.5 mile run is a core fitness test for many physically demanding careers since studies have shown that it provides the best estimate of VO2 max without the need for expensive equipment. Think Firefighters & Law Enforcement, the Federal Bureau of Investigation, the U.S. Secret Service and the U.S. military (including the Navy SEALS).

VO2 max can be estimate by using the Cooper Formula:

VO2 Max = (28,980/(seconds to complete 1.5 mi Run))+3.5

To see how your 1.5 mile time and VO2 max stack-up, see the charts on the Aerobic Capacity website: Hinshaw X Sherwood.

Final Thoughts: Train for Performance and Longevity

CrossFit isn’t just about hitting new PRs or crushing your competition— it’s about building long-term, functional fitness . By boosting your VO2 max, you’re setting yourself up for better performance and a longer, healthier life. So next time you’re gassed after a brutal WOD, remember that you’re doing your heart, lungs, and muscles a huge favor.

At CrossFit Enforce we take great care in creating well rounded programming that help members optimize their training. We include interval training with mixed cardio and strength movements so that you’ll not only see gains in your athletic performance but also in your overall health. And with the added bonus of VO2 max being linked to increased lifespan, it’s one of the best investments you can make in your fitness journey

Keep pushing hard, don’t cherry pick your WODs, and watch your VO2 max, and your overall fitness, soar! Whether you’re a competitive athlete or just aiming to stay strong for life, focusing on VO2 max will help you hit those goals.

References

Aerobic Capacity Website: Hinshaw x sherwood 1.5-mile run training program .

Clausen, Johan SR, et al. " Midlife cardiorespiratory fitness and the long-term risk of mortality: 46 years of follow-up. " Journal of the American College of Cardiology 72.9 (2018): 987-995.

Mayorga-Vega, Daniel, et al. " Criterion-related validity of the distance-and time-based walk/run field tests for estimating cardiorespiratory fitness: a systematic review and meta-analysis ." PloS one 11.3 (2016): e0151671.

Barfield, J. P., and Aaron Anderson. " Effect of CrossFit™ on health-related physical fitness: A pilot study. " Journal of Sport and Human Performance 2.1 (2014).

Pearson, Regis C., Alyssa A. Olenick, and Nathan T. Jenkins. " Metabolic response during high-intensity interval exercise and resting vascular and mitochondrial function in CrossFit participants ." Kinesiology 55.2 (2023): 228-244.

October Nutrition Digest

Wed, 16 Oct 2024 14:07:53 GMT

Serving up nutrition News

Vol.07

CrossFit Enforce Newsletter October 2024

Thu, 03 Oct 2024 17:07:44 GMT

Vol.34

Maximize Your Gains Post-WOD

Sat, 28 Sep 2024 17:48:16 GMT

Why Protein and Carbs Are Key to Recovery

Crushed your WOD? Now it’s time to refuel! After any intense CrossFit WOD, your muscles are spent, and your energy levels are drained. What you do next can make all the difference in your recovery and muscle growth. That’s why what you eat after a workout is crucial. Athletes know that post-workout nutrition is key, and science backs it up—combining protein and carbs after a workout helps you bounce back faster and come back stronger.

Here’s why you need this power duo for your recovery.

Why Protein Is a Must Post-Workout

When you smash your lifts or crank out reps, tiny tears form in your muscle fibers. It might sound bad, but this is actually how your muscles grow stronger. The key is giving your body the right tools to repair and rebuild, and that’s where protein comes in.

Protein post-workout kickstarts muscle repair and growth. In fact, studies show that consuming high-quality protein (like whey) right after your workout maximizes muscle recovery and growth. Without enough protein, you’re leaving gains on the table!

Don’t Forget Carbs

Sure, protein is important, but don’t skip the carbs. When you’re grinding through a tough workout, your body uses glycogen (stored carbs) for fuel. After you finish, those glycogen stores are depleted and need to be refilled. That’s where carbs come into play.

Carbs help replenish energy, restore glycogen levels, and get you ready to attack your next workout. The best time to get them in? Within 30-60 minutes after you finish your workout.

Why Protein + Carbs = The Ultimate Recovery Combo

What’s better than protein or carbs alone? The two together! Combining them post-workout boosts recovery even more. Studies show that consuming both protein and carbs after exercise increases muscle protein synthesis (your body’s way of building muscle) by a whopping 350% compared to eating nothing and 200% more than just protein alone!

Plus, this combo helps refill those glycogen stores faster, which means you’ll feel more energized for your next WOD or the rest of your day.

How Much Should You Eat Post-Workout?

Now that you know why protein and carbs matter, let’s talk numbers.

Protein: Aim for 20-30 grams of high-quality protein post-workout. Think whey protein, lean meats, eggs, or plant-based options like soy or pea protein.
Carbs: Shoot for 30-50 grams of quick-digesting carbs like bananas, white rice, pasta, or sweet potatoes to refill your glycogen stores.

If you’re an elite-level athlete or training multiple times a day, you may need even more carbs—up to 2-3 times this amount!

Take Your Recovery to the Next Level

If you want to see the best results from your workouts, don’t skip out on post-workout nutrition. Protein and carbs together will help you recover faster, rebuild muscle, and dominate your next WOD.

Need Help with Your Nutrition? We’ve Got You Covered!

At CrossFit Enforce , we know that recovery is just one piece of the puzzle. Our nutrition coaches can help you create a plan that supports your training, recovery, and overall well-being. From nutrition to mindset and lifestyle, we provide personalized coaching every step of the way using the Health Steps Nutrition program. Book an appointment or call us (240-813-8066) today to start leveling up your performance!

References

Moore, D. R. (2019). Maximizing Post-exercise Anabolism: The Case for Relative Protein Intakes. Frontiers in Nutrition , 6 (1 Pt 1).
Cintineo, H. P., Arent, M. A., Arent, S. M., & Antonio, J. (2018). Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training . Frontiers in Nutrition , 5 (Suppl 2).
Van Vliet, S., Martinez, I. G., Beals, J. W., Burd, N. A., & Skinner, S. K. (2018). Achieving Optimal Post-Exercise Muscle Protein Remodeling in Physically Active Adults through Whole Food Consumption . Nutrients , 10 (2), 224.
Betts, J. A., & Williams, C. (2010). Short-Term Recovery from Prolonged Exercise . Sports Medicine , 40 (11), 941–959.
Pritchett, K., Bishop, P., & Pritchett, R. (2011). Nutritional strategies for post-exercise recovery: a review . South African Journal of Sports Medicine , 23 (1), 20.
Bonilla, D. A., Odriozola-Martínez, A., Kreider, R. B., & Pérez-Idárraga, A. (2020). The 4R’s Framework of Nutritional Strategies for Post-Exercise Recovery: A Review with Emphasis on New Generation of Carbohydrates . International Journal of Environmental Research and Public Health , 18 (1), 103.
Gonzalez, J. T., & Wallis, G. A. (2021). Carb-conscious: the role of carbohydrate intake in recovery from exercise . Current Opinion in Clinical Nutrition and Metabolic Care , 24 (4), 364–371.
Alghannam, A., Gonzalez, J., & Betts, J. (2018). Restoration of Muscle Glycogen and Functional Capacity: Role of Post-Exercise Carbohydrate and Protein Co-Ingestion . Nutrients , 10 (2), 253.
Ziegenfuss, T. N. (2004). Postworkout Carbohydrate and Protein Supplementation. Strength and Conditioning Journal , 26 (3), 43.

September Nutrition Digest

Mon, 16 Sep 2024 23:32:53 GMT

Serving up nutrition News

Vol.06

CrossFit Enforce Newsletter September 2024

Wed, 04 Sep 2024 11:25:09 GMT

Vol.33

Nutrition Digest

Mon, 12 Aug 2024 00:02:59 GMT

Serving up nutrition News

Vol.05

CrossFit Enforce Newsletter August 2024

Sat, 03 Aug 2024 22:31:39 GMT

Vol.32

Beyond the single number on the scale

Sat, 03 Aug 2024 19:24:43 GMT

Unlocking the Power of Body Composition with Bioelectrical Impedance Analysis

When embarking on a journey to improve your health, fitness, or appearance, understanding your body composition can be a game-changer. While a standard scale provides a single number—your weight— bioelectrical impedance analysis (BIA) offers a detailed breakdown of what that weight consists of, giving you valuable insights to guide your efforts.

The Limitation of Standard Scales

A standard scale can tell you your total body weight, but it falls short in revealing the intricate details of what makes up that weight. Are you carrying more muscle, fat, or water? Without this information, it's challenging to make informed decisions about your diet, exercise, and overall health. You might lose weight, but if it's primarily muscle mass you're shedding, the results could be counterproductive to your goals.

The Value of Body Composition Analysis

This is where BIA steps in. Bioelectrical impedance analysis (BIA) is a method for measuring body composition, including muscle mass, body fat, and total body water. Alternating low and high-frequency electrical currents are sent through the water in the body via contact with electrodes to measure impedance. The impedance is used to determine total body water, which can then be used to derive your fat-free mass—the portion of your body that does not contain fat, including your muscle and bone—and finally, body fat.

At CFE we have two BIA devices, the InBody 270 and the InBody Dial .

The Inbody Dial provides measurements for body composition outputs that include weight, percent body fat, skeletal muscle mass and BMI.

The InBody 270 is a sophisticated body composition analyzer that provides a comprehensive overview of your body, including:

Muscle Mass: Understand how much muscle you have in different parts of your body.
Body Fat Percentage: See the proportion of your weight that comes from fat.
Segmental Lean Analysis: Get a breakdown of muscle distribution in your arms, legs, and trunk.
Body Water Content: Monitor your hydration levels.

An example of the full analysis sheet is inserted below.

One of the standout features of the InBody 270 is its ability to track changes over time. Regularly monitoring your body composition allows you to see how your body responds to different interventions. Are you losing fat while maintaining muscle mass? Is your muscle mass increasing in targeted areas?

These insights are crucial for anyone looking to lose weight, build muscle, or simply improve their overall health. By understanding your body composition, you can tailor your diet and exercise routines to target specific areas, ensuring that your weight loss or muscle-building efforts are effective and sustainable.

Preparing for an InBody Test

To get the most accurate results from an InBody test, it's essential to prepare correctly. Here are some tips to ensure your readings are as precise as possible:

Hydrate Properly: Drink plenty of water the day before your test, but avoid excessive drinking right before the test.
Avoid Eating and Exercise: Refrain from eating and vigorous exercise for at least 2-3 hours before your test.
Use the Bathroom: Ensure you empty your bladder before the test.
Consistency is Key: Try to take the test under similar conditions each time, such as the same time of day and similar hydration levels.
Minimal Clothing: Wear minimal clothing for the test to avoid adding extra weight and ensure the electrodes have direct contact with your skin.
Remove Metal Accessories: Metal can interfere with the test, so remove any jewelry, watches, or other metal objects.

By following these preparation steps, you can ensure that your InBody test provides the most accurate and useful information possible.

Nutrition Digest

Tue, 16 Jul 2024 13:28:34 GMT

Serving up nutrition News

Vol.04

CrossFit Enforce Newsletter July 2024

Tue, 02 Jul 2024 19:50:10 GMT

Vol.31

Nutrition Digest

Tue, 18 Jun 2024 22:03:53 GMT

Serving up nutrition News

Vol.03

CrossFit Enforce Newsletter June 2024

Sun, 02 Jun 2024 22:40:54 GMT

Vol.30

Nutrition Digest

Thu, 09 May 2024 19:23:49 GMT

Serving up nutrition News

Vol.02

CrossFit Enforce Newsletter May 2024

Thu, 02 May 2024 22:20:06 GMT

Vol.29

Navigating the Sickness-Wellness-Fitness Continuum

Wed, 01 May 2024 22:01:48 GMT

Optimizing Healthspan

Healthspan refers to the period of life in which an individual enjoys optimal health and functionality, free from debilitating illnesses or impairments. While extending lifespan has been a long-standing ambition of humanity, simply adding years to life without ensuring quality and vitality falls short of the holistic ideal of well-being. We all want to maintain independence and vitality as we age, enabling us to continue pursuing our passions, engaging in activities we enjoy, and contributing to our communities/families.

The sickness-wellness-fitness continuum is a concept introduced by Greg Glassman, the founder of CrossFit, to illustrate the relationship between different states of health and fitness. It highlights that health and fitness are not binary states but exist along a spectrum, with sickness on one end and fitness on the other, and wellness as an intermediary stage. Understanding this continuum is crucial for improving healthspan because it emphasizes the importance of proactive measures to move individuals from a state of sickness or wellness towards optimal fitness and well-being.

At one end of the continuum lies sickness, characterized by the presence of chronic diseases, disabilities, or other health problems that impair daily functioning and quality of life. Individuals in this state may experience symptoms such as pain, fatigue, and reduced mobility, which hinder their ability to perform activities of daily living and engage fully in life. To improve healthspan, it's essential to address and manage existing health issues, prevent further decline, and work towards restoring optimal health and function.

Moving along the continuum, we encounter the stage of wellness, where individuals are relatively free from significant health problems but may not be actively pursuing fitness or optimal well-being. While they may not be sick, they may still experience suboptimal health outcomes or risk factors for chronic diseases. Improving healthspan involves transitioning from a state of wellness to one of enhanced fitness and vitality by adopting proactive measures to optimize health and well-being.

Fitness represents the opposite end of the continuum, characterized by robust physical health, high levels of functional capacity, and resilience against illness and injury. Individuals in this state not only possess the physical strength, endurance, and flexibility to perform a wide range of activities but also exhibit mental and emotional well-being and a sense of vitality and purpose. By striving to improve fitness levels, individuals can enhance their healthspan by maximizing their potential for longevity, vitality, and quality of life.

CrossFit stands out as a comprehensive fitness regimen that aligns with the principles of enhancing healthspan. It combines elements of cardiovascular exercise, strength training, and functional movements in a supportive community environment with a foundation built on solid nutrition. CrossFit workouts are designed to improve physical fitness across multiple domains, including cardiovascular endurance, strength, flexibility, agility, and balance.

Moreover, CrossFit promotes scalability and inclusivity, making it accessible to individuals of varying ages, fitness levels, and abilities. Members are encouraged to challenge themselves while respecting their bodies' limits, fostering a sustainable approach to fitness that prioritizes long-term health and wellness.

By embracing activities like CrossFit that prioritize functional fitness and overall well-being, people can optimize their healthspan, ensuring a life filled not just with years but with vitality, vigor, and resilience against the challenges of aging. In the pursuit of longevity, enabling them to live longer, healthier, and more fulfilling lives.

Five tips to improve healthspan

Regular Physical Activity: Engaging in consistent exercise routines, including aerobic activities, strength training, and flexibility exercises, supports cardiovascular health, muscle strength, and joint flexibility.
Balanced Nutrition: Adopting a nutrient-rich diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats provides essential nutrients crucial for optimal bodily function and disease prevention. Limiting intake of processed foods, sugary beverages, and excessive salt can further support overall health.
Stress Management: Implementing stress-reducing techniques can help mitigate the detrimental effects of chronic stress on physical and mental health. Prioritizing self-care activities and setting boundaries to maintain work-life balance are also essential for managing stress effectively.
Adequate Sleep: Prioritize sufficient sleep duration and quality, aiming for 7-9 hours of sleep per night for adults. Establishing a consistent sleep schedule, creating a conducive sleep environment, and practicing relaxation techniques before bedtime can promote restful sleep and support overall well-being.
Social Connections: Cultivating meaningful relationships and social interactions fosters emotional well-being, resilience, and a sense of belonging, which are integral components of healthspan. Make time for social activities, reach out to friends and family regularly, and participate in group activities or community events to nurture social connections.

Nutrition Digest

Fri, 12 Apr 2024 17:09:19 GMT

Serving up nutrition News

Vol.01

CrossFit Enforce Newsletter April 2024

Wed, 03 Apr 2024 23:38:42 GMT

Vol.28

Next Step on the Road to the CrossFit Open, the CrossFit Quarterfinals

Tue, 26 Mar 2024 11:21:25 GMT

the second virtual stage of the CrossFit Games season

Once the dust has settled from the CrossFit Open the top 25% of Individuals and Age Group athletes are invited to complete a series of workouts at their affiliates during a six-day period — starting on a Wednesday morning and finishing on a Monday night — to determine who will advance to the Semifinals.

For those who qualify, the CrossFit Quarterfinals represent the next stage of the journey. Athletes are faced with a series of challenging workouts, carefully crafted to push their limits and demand peak performance across various modalities. From intense cardiovascular efforts to heavy lifting and technical gymnastics, each workout is a testament to the athlete's versatility and determination.

Moreover, the Quarterfinals serve as a platform for athletes to measure their progress, identify areas for improvement, and refine their strategies for future competitions. It's not just about winning—it's about growth, learning, and the relentless pursuit of excellence in functional fitness.

Those who excel may advance to the Semifinals—an even more grueling test of fitness that narrows the field further to the top 200 athletes from each division and paves the way for a select few to compete at the pinnacle of the sport: the CrossFit Games.

But regardless of the outcome, the CrossFit Quarterfinals leave an indelible mark on all who participate—a testament to the resilience, determination, and unwavering commitment of the human spirit. It's not just about the competition; it's about the camaraderie, the community, and the shared passion for pushing boundaries and defying limitations.

From qualification to competition and beyond, the journey is arduous, but the rewards are immeasurable. And as athletes push themselves to the brink in pursuit of their dreams, they inspire us all to strive for greatness in our own endeavors, both inside and outside the gym.

To learn more about the CrossFit Games Season go to https://games.crossfit.com/article/guide-2024-crossfit-games-season#indyqf

Power Up Your Morning

Mon, 04 Mar 2024 21:19:29 GMT

Breakfast Ideas to Fuel Your Workout

They say breakfast is the most important meal of the day, and when it comes to preparing for a WOD, this statement couldn't be more accurate. What you eat in the morning sets the tone for your day.

To ensure you have the energy and stamina to power through your workout, it's essential to choose breakfast options that provide a balance of carbohydrates, protein, and healthy fats. Let's explore some breakfast ideas tailored to fuel your body for exercise, along with sample menus to kickstart your day on the right foot.

The Importance of Breakfast Before a Workout

Breakfast serves as the fuel that jumpstarts your metabolism after a night of fasting. Eating a nutritious breakfast before a workout offers several benefits:

Sustained Energy: Carbohydrates are the primary energy source for your muscles. Consuming complex carbohydrates in the morning provides a steady release of energy, enabling you to sustain your workout intensity.
Muscle Repair and Growth: Protein plays a crucial role in muscle repair and growth. Including protein in your breakfast helps preserve lean muscle mass and supports recovery post-workout.
Stabilized Blood Sugar Levels: A balanced breakfast helps maintain stable blood sugar levels, preventing energy crashes and keeping you fueled throughout your workout session.

What to Eat for Breakfast

When planning your pre-workout breakfast, aim for a combination of carbohydrates, protein, and healthy fats to provide sustained energy and promote muscle recovery. Here are some nutrient-rich breakfast options to consider:

Oatmeal with Greek Yogurt and Berries: Oatmeal is a fantastic source of complex carbohydrates, while Greek yogurt adds a protein boost. Top your oatmeal with fresh berries for added flavor and antioxidants.
Whole Grain Toast with Avocado and Eggs: Whole grain toast provides carbohydrates, while avocado offers healthy fats and eggs supply high-quality protein. This combination is both satisfying and nutritious.
Smoothie with Spinach, Banana, and Protein Powder: Blend spinach, banana, and your favorite protein powder with almond milk for a nutrient-packed smoothie that's quick and easy to prepare.
Whole Grain Pancakes with Nut Butter and Fruit: Opt for whole grain pancakes made with oats or whole wheat flour. Top them with a dollop of nut butter and sliced fruit for a delicious and energizing breakfast.

Sample Breakfast Menus

Menu 1: Oatmeal Power Bowl

1/2 cup rolled oats cooked with water or almond milk
1/2 cup Greek yogurt
1/2 cup mixed berries (strawberries, blueberries, raspberries)
1 tablespoon almond butter
Sprinkle of chia seeds or flaxseeds

Menu 2: Avocado Toast Delight

2 slices whole grain toast
1/2 avocado, mashed
2 poached or scrambled eggs
Sliced tomatoes and cucumber on the side
Dash of hot sauce or red pepper flakes (optional)

A well-balanced breakfast sets the stage for a successful workout by providing your body with the fuel and nutrients it needs to perform optimally. Incorporating a combination of carbohydrates, protein, and healthy fats into your morning meal ensures sustained energy, supports muscle recovery, and helps stabilize blood sugar levels. Experiment with different breakfast options and find what works best for you, keeping in mind your taste preferences and dietary requirements. With the right breakfast fueling your body, you'll be ready to conquer your workout and seize the day ahead.

CrossFit Enforce Newsletter March 2024

Mon, 04 Mar 2024 20:55:02 GMT

Vol.27

CrossFit Enforce Newsletter January 2024

Sun, 31 Dec 2023 22:48:00 GMT

CFE Jan 2024 Newsletter

The post CrossFit Enforce Newsletter January 2024 appeared first on CrossFit Enforce in Gaithersburg, MD .

Shoulder strengthening and stability

Sun, 03 Dec 2023 12:46:00 GMT

Rich Kelly, DPT, shared several simple but so very effective exercises you can slip into a post-WOD session. What do they all have in common besides working the shoulder? You must keep that midline on the entire time. The video shows three different exercises all using resistance bands – overhead press, pallof press and farmer carry. Rich works at Rehab 2 Perform , which has several locations near the gym.

The post Shoulder strengthening and stability appeared first on CrossFit Enforce in Gaithersburg, MD .

CrossFit Enforce Newsletter December 2023

Fri, 01 Dec 2023 18:40:00 GMT

CFE Dec 023 Newsletter

The post CrossFit Enforce Newsletter December 2023 appeared first on CrossFit Enforce in Gaithersburg, MD .

Committed Club

Fri, 01 Dec 2023 15:24:00 GMT

Rewarding your commitment one WOD at a time!

We know that consistency is key in achieving your health and fitness goals. Simply, The more you attend/participate in CFE classes the closer you will get to your goals. Since we are all about goals and being your healthiest and fittest self we want to celebrate your outstanding commitment with the CFE Committed Club.

To be inducted into the Committed Club you must attend 18 days per month for 3 consecutive months and enter your score into Wodify. Members of the 2024 Committed Club will get an EXCLUSIVE limited edition CFE patch.

For 2024 we are upping the fun and levels of commitment!

Monthly winners

Each month we will hold a drawing to win a pretty rad prize. Any member who has attended CFE 18 or more days in one calendar month will be entered into the monthly Committee Club drawing. You are eligible to be in the drawing every month you reach the 18-class mark.

Committed Club Royalty

ALL members who have at least 10 months of being Committed by the end of 2024 will be bestowed Committed Club Royalty status.

We truly believe that consistency is key, and can’t wait to showcase your commitment to fitness in 2024!

FAQs

How will the visits be tracked? The visits will be tracked by signing in to Wodify and entering your score. Coaches will not be responsible for signing you in or entering your results. Personal Training sessions or membership clubs such as Powerlifting will also count toward your total. The goal is to come 18 days over the month and do a CFE WOD . So double workouts on the same day still count as attending one day. For example, if you attend the Saturday WOD and BBC, that is still one day of attendance. Open gym will only count if you are doing that day’s WOD.

Will I get a bonus for exceeding 18 visits in a calendar month? Can I use extra visits towards a past or a future month? No, the focus of the committed club is rewarding you for being consistent each month, so there is no rollover. But you can certainly have pride in going over 18-days!

Can I work out at home and have the WOD count? You need to attend class at CFE.

Can I come to open gym and do my own thing and have it count towards committed club? Come on now. Do the CFE WOD.

What if I’m traveling? If you go to a CrossFit gym while on travel it certainly does count. Just use the late score “class” and add the result and where you were in the comments.

What if I get hurt or I am sick? We encourage everyone to explain your injury to your coach to see how the workout can be adapted to your needs. We ask athletes who are contagious to stay home–we wouldn’t want this challenge to hurt your health or impact the well-being of others around you. Instead, see if you can make it up later in the week or try again next month.

What if I forget to sign in? You are responsible for signing and entering your score. We have the late score “class” as a last chance for the day. If you forget to sign-in, your visit will not be counted towards the committed club status, but will still count toward your fitness!

When does this start? You can start anytime!

What if I had committed months spanning over two years? You will be awarded your CC “patch” in the month when your 3 rd month is completed. E.g. Dec’24, Jan’24, Feb’25 = patch at the end of Feb ’25. You will get the CC patch associated with your first month/year of the three. So for the example above it would be a 2024 patch. Then you can start again in March to get a 2025 patch.

Does the 10-month carry over between years? January 2025 the count restarts and the 2025 CC structure/prizes go into effect.

The post Committed Club 2024 appeared first on CrossFit Enforce in Gaithersburg, MD .

CrossFit Enforce Newsletter November 2023

Wed, 01 Nov 2023 17:07:00 GMT

CFE Nov 2023 Newsletter

The post CrossFit Enforce Newsletter November 2023 appeared first on CrossFit Enforce in Gaithersburg, MD .

CrossFit Enforce Newsletter October 2023

Mon, 02 Oct 2023 17:44:00 GMT

CFE Oct 2023 Newsletter

The post CrossFit Enforce Newsletter October 2023 appeared first on CrossFit Enforce in Gaithersburg, MD .

CrossFit Enforce Newsletter September 2023

Sat, 02 Sep 2023 17:34:00 GMT

CFE Sept 2023 Newsletter

The post CrossFit Enforce Newsletter September 2023 appeared first on CrossFit Enforce in Gaithersburg, MD .

CrossFit Enforce Newsletter August 2023

Tue, 01 Aug 2023 18:04:00 GMT

August CFE 2023 Newsletter

The post CrossFit Enforce Newsletter August 2023 appeared first on CrossFit Enforce in Gaithersburg, MD .

CrossFit Enforce Newsletter July 2023

Sat, 01 Jul 2023 20:11:00 GMT

July CFE 2023 Newsletter

The post CrossFit Enforce Newsletter July 2023 appeared first on CrossFit Enforce in Gaithersburg, MD .

CFE Committed Club 2022-2023

Thu, 29 Jun 2023 17:57:00 GMT

Want to know a secret? The more you are at CFE the closer you will get to your goals. Since we are all about getting you closer to your goals we recognizing members for their commitment to their health and fitness. As with anything worth having, you do need to work for it. To be inducted into the Committed Club you must attend 18 days per month for 3 consecutive months and enter your score into Wodify. Members of the Committed Club will get an EXCLUSIVE limited edition CFE shirt. We truly believe that consistency is key, and we love to showcase your commitment to fitness!

FAQs

How will the visits be tracked?
The visits will be tracked by signing in to Wodify and entering your score. Coaches will not be responsible for signing you in or entering your results. Personal Training sessions or membership clubs such as Powerlifting will also count toward your total. If you attend the Saturday WOD and BBC that is still one day of attendance. Open gym will only count if you are doing that day’s WOD.

Will I get a bonus for exceeding 18 visits in a calendar month? Can I use extra visits towards a past or a future month?
No, the focus of the committed club is rewarding you for being consistent each month, so there is no rollover. But you can certainly have pride in going over 18-days!

What if I’m traveling?
If you go to a CrossFit gym while on travel it certainly does count. Just use the late score “class” and add the result and where you were in the comments.

What if I get hurt or I am sick?
We encourage everyone to explain your injury to your coach to see how the workout can be adapted to your needs. We ask athletes who are contagious to stay home–we wouldn’t want this challenge to hurt your health or impact the well-being of others around you. Instead, see if you can make it up later in the week or try again next month.

What if I forget to sign in?
You are responsible for signing and entering your score. We have the late score “class” as a last chance for the day. If you forget to sign-in, your visit will not be counted towards the committed club status, but will still count toward your fitness!

When does this start?
You can start your consecutive month journey anytime!

The post CFE Committed Club 2022-2023 appeared first on CrossFit Enforce in Gaithersburg, MD .

CrossFit Enforce Newsletter June 2023

Thu, 01 Jun 2023 13:49:00 GMT

CFE June 2023 Newsletter

The post CrossFit Enforce Newsletter June 2023 appeared first on CrossFit Enforce in Gaithersburg, MD .

Karen and value of the dark place – by Coach Ben

Thu, 18 May 2023 14:07:00 GMT

“Karen” 150 Wall Balls for Time (20/14)

The workout Karen has a special place in my heart. It was the first benchmark I ever did in 2013 and it changed everything I thought I knew about exercise. Being the hotshot I thought I was, I did it as prescribed with a 20lb ball. Because it’s only a 20lb ball, how bad could it be…. The answer was bad, very bad. Everyone in the class had finished and I was still doing sets of 3-5 while keeled over my ball during breaks. I swore I would never do it again. That was, of course, a lie. I now do it every few months as a personal check in. There are two sides to the workout, the physical and the mental. I’m going to focus on the mental side since lots of workouts are physically challenging.

A 315 lb snatch is cool, so is a sub 5 minute mile, but the person who can do an unbroken Karen is who you want with you in the zombie apocalypse. Now most of us mortals will probably not go unbroken and that’s ok. One of the original sayings in CrossFit is that the greatest adaptation is between the ears. Karen is the epitome of that epithet. It teaches you how to take an intimidating goal and break it down. You don’t focus on the daunting 150, you just get through the next set (whatever that number is for you).

The unique thing about Karen is that there is no change of scenery, you don’t even get to watch other athletes, it’s just you, the ball, and the wall, and in that way it’s beautifully simple.

It is a test of character, it is an opportunity to go to the dark place. An opportunity to have a nice 5-15 minute chat with the demons in your head.

Just seeing 150 wall balls some people will think about maybe staying at home. Maybe they will go for a jog to justify their absence and make them feel less guilty. Right there was your first check in, the demons won. The good news is if this is you, you have a chance to make a change. After the warm-up the coach yells “3-2-1 GO!” and the real conversations start. The demons will tell you to go get a drink because that seems like a valid excuse to pause and walk away. But somewhere in your head you know the water you consume in that moment will have no effect on hydration. The demons will say that squat was deep enough, keep going, when you know you didn’t hit the standard. The demons will tell you to count the rep that was so close to the target but didn’t quite hit. They will tell you it’s ok because your lungs are screaming for air and the burning in your muscles justifies it. Welcome to the dark place….

This is your chance. It’s time to make a choice. Yes you already showed up to do the work and you could settle for that. Just cruise it in with lots of breaks to the end… Or, you can say “F*** you demons, pick the ball up and embrace the darkness. Force a gasping smile, stay moving and hold on. Trust yourself you’re not going to fail a rep. Convince yourself it’s just discomfort, not pain, and you can deal with a lot of discomfort*. Stick to your plan, focus on finishing your current set and nothing else. It will end, and the rubber mats of the gym floor will feel like a soft cloud knowing you gave it everything you had. And after your legs and lungs start working again, you will wipe up your sweat puddle and go about your day wondering what other challenges you are capable of conquering.

Coach Ben holds a Bachelor’s in Kinesiology and Master’s in Physical Education from the Univeristy of Maryland. He has been a CrossFit coach since getting his Level 1 in 2014 and currently holds a CrossFit Level 3 certification. He is a full-time physical education teacher for Montgomery County Public Schools and proud father of two beautiful children.

*line paraphrased from Ben Bergeron CFNE

The post Karen and value of the dark place – by Coach Ben appeared first on CrossFit Enforce in Gaithersburg, MD .

CrossFit Enforce Newsletter May 2023

Mon, 01 May 2023 23:46:00 GMT

CFE May 2023 Newsletter

The post CrossFit Enforce Newsletter May 2023 appeared first on CrossFit Enforce in Gaithersburg, MD .

Understanding the Concept2 Force Curve Graph

Mon, 01 May 2023 21:01:00 GMT

I want to share some education about rowing technique and power output on the rowers. You know that screen on your rower that has the curvy graph? That is a force curve! For those of us who like nerding out over science, this is the force you are putting on the rower and the power you are generating. CrossFit is all about the POWAH. CrossFit benchmark workouts are designed to measure force and power.

Force = Mass X Acceleration

Power = Work / Time or Power = (Force x Distance) / Time

Power = Force x Distance/Time.

Force x Distance is equal to work, so power is also equal to work/time

Okay, enough of the nerdy stuff. More or less, the force curve graph is a helpful tool for improving your rowing technique.

I want to share some education about rowing technique and power output on the rowers. You know that screen on your rower that has the curvy graph? That is a force curve! For those of us who like nerding out over science, this is the force you are putting on the rower and the power you are generating. CrossFit is all about the POWAH. CrossFit benchmark workouts are designed to measure force and power.

Force = Mass X Acceleration

Power = Work / Time or Power = (Force x Distance) / Time

Power = Force x Distance/Time.

Force x Distance is equal to work, so power is also equal to work/time

Okay, enough of the nerdy stuff. More or less, the force curve graph is a helpful tool for improving your rowing technique.

The Concept2 Erg Force Curve

The force curve graphically represents how you apply force during the rowing stroke, indicating how your force varies as you use your legs, back and arms during the drive. The smoother the curve, the smoother the application of force. The larger the area under the curve, the greater the amount of force applied. Some of you might notice that your force curve is a little chunky. That’s okay! This is telling you where to look and what to work on. Rowing with the force curve is a great way to work on smoothing out your technique and stroke.

Chunky front end means this:

A huge peak on the front end of the curve that tapers off means you are likely applying too much force too early and should distribute it more through the rest of the stroke.

Chunky middle means this:

A dip in the middle, depending on where it is can mean two things. A peak that dips peaks again and drops off is usually an issue in connection between legs, hips and arms. We would be looking at a disconnection somewhere in the transitionary period in the middle.

Chunky back end means this:

A dip or deviation at the back end of the curve can either be a problem connecting the hips to the arms or a problem with the arms.

Long flatline means this:

There isn’t much power or area under the curve. You are not creating much force or are not able to apply much force to the machine. We should be working on how you connect, on better bracing at the catch, better application of force into the machine, and better positioning.

Going forward, use this screen to check on the efficiency of your row technique and use it to help you improve the timing of the drive, transition and catch of your row. Ideally we want our rowing to be smooth as a knife in butter from the catch, through drive and pull to the catch.

Force Curve + 500m Split Screen

Using the force curve display is one setting that can improve your technique, another is the 500m split time. This is helpful because you can visually and graphically see how efficient your row technique is as well as you can see that through having an efficient technique and application of force throughout the different phases of the row your 500m split time will be faster. Fast is not fast. Smooth is fast.

You can view these at the same time. To navigate to see both the force curve and the 500m split time:

1. Start Rowing On The Machine To Turn On

2. Press Change Units Button On Your Monitor To Display Power Curve Option

3. Press Change Units Button On Your Monitor To 500 Split Time Average

At the end of the day we want consistent, smooth, large areas under the curve. To get that we want to properly sequence the use of the legs, hips, then arms, and return them in sequined fashion in reverse order.

The most ideal and common force curve would have a high peak in the middle with lots of area under the curve. The sequenced style of rowing with a high peak and large amount of area under the curve is the most common style of rowing among rowers.

How to Smooth Out Your Force Curve

Try this exercise:

Set your damper on a 1, row between a 25-30 stroke rate, use the force curve display and try to create consistent smooth curves that all look the same for 10 minutes. Training with the rower on 1 is like training with a PVC pipe to practice the Olympic weightlifting movements with good technique. You will find that you have to be really intentional and use your legs and time your transitions effectively with the damper at 1. Practice makes a habit!

Posture > Positions > Sequencing > then Power!

Rowing Posture

Think tight, strong, midline, pillar, cylinder, or torso. There is a difference between just going through the motions and actively engaging your body, musculature and posture for rowing

Rowing Positions

The Catch

The Drive

The Finish

The Recovery

Rowing Sequencing

Drive OUT with the legs, swing the hips/open the hips/torso leans back slightly, then arms. The row is a PUSH not a pull. If you have deadlifted before, it’s like a deadlift, with a high pull. We drive or push the machine away, drive out with our legs, then transition force into hips (hip extension) then through the torso, and into the arms. Then we reverse it, arms go away, hips close, knees bend and we get the handles back toward the flywheel in a nice compressed catch.

The rower is an awesome machine! Improving your row is a combination of proper posture, good positions, efficient application and transfer of force throughout the row. We might look at a Concept2 row erg and think oh, easy however there are little things we can work on to improve our rowing.

The post Understanding the Concept2 Force Curve Graph appeared first on CrossFit Enforce in Gaithersburg, MD .

CrossFit Enforce Celebrates 10-years as a Fitness Leader

Thu, 06 Apr 2023 11:04:00 GMT

CrossFit Enforce, a local leader in fitness and nutrition, celebrates its 10 th year Anniversary April 2023. To commemorate this event, CrossFit Enforce announces its new website and tag line, ALWAYS RISING.

The gym was founded to bring coaching excellence to a community who otherwise did not have ready access to local fitness options. Originally located in the Red Barn Retail Shops of Laytonsville, CFE opened in a tiny space of less than 1000 sq ft, nestled between a frame shop, a bike shop and a bar. A few years later CFE doubled in size to occupy about 1500 sq ft after Just Riding Along Bikes moved to its current location a few hundred meters away off route 108. Through word-of-mouth, membership blossomed and soon CFE was bursting at the seams.
In 2019, CFE relocated to a 5300 sq ft facility near the Gaithersburg Airpark where it still resides today. Just as the gym settled into a new location the COVID-19 pandemic forced doors to close in 2020 while the world went into hibernation. Like so many other businesses the financial impact on the business was severe and took a toll on the membership and owners.

By the end of quarantine CFE changed ownership twice. Like so many other businesses the financial impact on the business was severe and took a toll on the membership and owners. By the end of quarantine CFE changed ownership twice.

Current owners, Flavia Herringa and Maria Lempicki, have been staples at CFE since the gym’s beginning. “As a service business, and one that provides personalization, accountability and community, we take our relationships very seriously”, says Maria Lempicki. Building on the solid foundation, CFE is now offering services to take better control of your fitness to include nutrition coaching, personal training, specialty strength training classes and in-house massage therapy. The gym is happy to report a revitalization of membership of over 30%. “CFE will continue to provide outstanding business practices, programming, coaching, and education to our incredible community” says owner Flavia Herringa. “The term “ALWAYS RISING” embodies our attitude as owners, CrossFit ethos and what we want for our members.” Both owners stated that, “Along this 10-year journey, we have been supported by so many wonderful employees, members, partners, and mentors. Sustaining an incredible community around an inclusive, supportive culture.”

In celebration and with deepest gratitude, CrossFit Enforce invites past and present members and the community at large to enjoy a 10th Anniversary workout followed by breakfast and an award ceremony on April 22nd at 9am.

About CrossFit Enforce

CrossFit Enforce is a small, independently owned and operated business located near the Gaithersburg Airpark at 7851 Beechcraft Avenue. We provide a safe, supportive, and empowered environment where members can embrace their fitness journey, working with expert coaches, in pursuit of becoming their best selves. In addition to group fitness classes, we offer nutrition coaching, personal training, specialty strength training classes and in-house massage therapy. For more information about CrossFit and CrossFit Enforce visit www.crossfit.com and www.crossfitenforce.com .

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CrossFit Enforce Newsletter April 2023

Sun, 02 Apr 2023 20:26:00 GMT

CFE April 2023 Newsletter

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The 2023 Open After Action Report…..A staggering amount of fun

Wed, 08 Mar 2023 20:31:00 GMT

The chalk has settled over the 2023 Open and it is time to take a look at what we accomplished in just three short week.

Here are the numbers.

Flavia (women, 50-54) 76 ^th ; 98%

Maria (women, 55-59) 101 ^st , 97%

Dimitri (men, 18-30) 7281 ^st , 95%

Matt (men, 50-54) 619 ^th , 93%

Amanda M (women, 18-30) 12,020 ^th , 90%

We hope you enjoyed every minute as much as we did!!! Congratulations to all on an outstanding Open!!

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CrossFit Enforce Newsletter March 2023

Thu, 02 Mar 2023 14:32:00 GMT

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The Three Energy Systems of Exercise

Thu, 02 Feb 2023 20:23:00 GMT

by Richard Lempicki

CrossFit methodology employs cardio and strength exercises that vary in intensity and duration to maximize overall fitness by constantly stimulating the various metabolic energy systems. Understanding how this works requires knowledge of the three major energy systems of exercise. Muscles are motors that use chemical energy to generate force through contractile movement. The primary fuel to power muscle is adenosine triphosphate (ATP). Unfortunately, our bodies cannot store appreciable amounts of ATP and must generate it on demand as needed. Three very different, yet interconnected energies systems have evolved to produce ATP: the phosphagen, glycolysis (anaerobic) and oxidative (aerobic) pathways. Each of these pathways use different fuel precursors to make ATP and are always active during exercise, with our bodies deciding what percentage of each pathway to draw energy from based on the intensity and duration of the exercise. Training targeting each energy system increases the efficiency, duration, and replenishment of each system.

Weekly WODs are designed to train across the various energy pathways for best overall fitness. The given stimulus for each WOD and rest time, when programmed, play a critical role in maximizing conditioning of a given energy pathway. Blowing the stimulus in either direction misses the goal of the workout and may cause under- or over-training of pathways – thereby not meeting the big-picture programming goal.

Phosphagen Pathway
The phosphagen pathway is used most used for max-effort instantaneous, high intensity and explosive exercises. This pathway uses stored creatine, a non-protein amino acid, as the precursor fuel source which is stored in muscle and mostly derived from red meat, poultry, fish, and supplements but also produced by our bodies from other amino acid. Creatine can be rapidly converted to ATP to fuel high intensity excises such as a 100-meter sprint or working up to a 1-3-rep max lift. This energy source only lasts for 10-15 seconds before becoming depleted and partial creatine replenishment occurs within 2-3 minutes with rest or light exercise, and can be used for subsequent burst activity, but for reduced time.

Anaerobic Glycolysis Pathway
The anaerobic glycolysis pathway is predominantly active during moderate-heavy exercise such as a 400-800 meter runs and is significantly activated in exercises lasting in the 30 sec to 4-minute range. This pathway uses glucose (directly or broken down from glycogen) in the absence of oxygen to produce ATP. Production of ATP is of an intermediate rate, but of lower efficiency in that less ATP is generated per glucose molecule. An unfortunate by-product of this pathway is lactic acid and other inhibitory by-products which causes pain and fatigue and inhibits ATP production from the other two pathways.

Aerobic Oxidative Pathway
The oxidative pathway refers to the specific use of oxygen to aid in the use of fat or glucose to produce ATP. This pathway is highly efficient in that a high amount of ATP is produced from each molecule of fat or glucose but proceeds quite slowly. This characteristic makes the pathway most suitable for moderate to long endurance exercises from a mile run to hero WOD Murph. Depletion of usable precursor sources can occur in endurance events if “refueling” is not maintained at an adequate level which leads to a person “hitting the wall” or “bonking”.

Tying the Three Energy Pathways Together and How it Applies CrossFit
Our performance in each WOD is determined by a multitude of factors that include genetics, training, mental fortitude, coaching, injuries, and even our emotional well-being. One additional factor we can regulate is how to approach a given WOD. Each of these pathways work in an overlapping and interactive manner based on intensity and duration. Regular training in one or more of these zones condition the specific pathway to work more efficiently and recover more quickly. An athlete needs gauge the workout requirements and know when to press hard when in a certain zone and back off in others. For example, going out too hard on a 10-minute AMRAP will deplete creatine within 15-30 seconds and greatly stimulate anaerobic glycolysis resulting high levels of lactic acids within 5 minutes thus inhibiting the already slower ATP generating oxidative pathway –> “crash and burn!”. Learning how to appropriately pace and scale a WOD based on your capabilities and strengths, without overtly taxing any one energy pathway, will help achieve your highest level of performance.

References
Pastino, Jessica. Understanding the Three Energy Systems Used During Exercise , March 23, 2022. Army.mil article.

Biostrap. How The Phosphagen System Supports Your Strength Training , February 25, 2022. Biostrap.com whitepaper.

Webster, Drake. Energy Systems: How They Work and When They are in Use , March 4, 2012. Athleticlab.com blog.

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CrossFit Enforce Newsletter February 2023

Wed, 01 Feb 2023 22:02:00 GMT

CFE Feb 2023 Newsletter

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CFE Intramural Open: Just for the FUN

Thu, 19 Jan 2023 21:40:00 GMT

Some people like to compete. Other people like to play. This year CrossFit Enforce will be combining the two in an Intramural Open: It looks like competition but remains fun and approachable.

The Intramural Open is a way to have a great time in the community during the Open (read our Blog post about the Open ). We will divide the gym into 3 teams. Each team has a designated fearless team captain, with the focus and objective of having fun. You do NOT need to be registered for the Open with CrossFit HQ to participate. Athletes of all levels will have a chance to earn points. The team with the most points at the end wins!

The winning team will be announced Friday, March 3rd at the CFE Friday Night Lights Potluck. We will provide the meat; feel free to bring a side dish to share and beverages of your choice! Friends and family are welcome.

The Open workouts will be done during regular class times on Fridays and Saturdays, and they’re a great chance to see how you stack up against your peers, measure your progress, and identify skills to work on for the rest of the year. Workouts are announced on Thursday afternoons, and scores are due by 8 p.m. the following Monday.

Team Assignments

Captains are responsible for participating in the team formation, coordinating team name/spirit, and leading their team towards greatness. Your captains are:

Coach Dimitri – Coach Griffin – Coach Ashley

Teams will be made on Feb 15th. Athletes who are signed up for the CrossFit Open ( Link to register ) and have chosen CFE as their gym will be assigned a team. Other members who wish to be part of a team can sign-up at the gym by Feb 14th. If on Feb 17th you have bad FOMO just let a coach or captain know and we will assign you a team.

How to Score Points for Your Team

Scoring points for your team is E- A – S – Y!!!! You can only give your team more points by participating, you can’t lose points for your team.

Completing the WOD = 1 point/athlete/week who completes the Open WOD (even if you repeat it – you still get 1 point)…regardless of if you are registered, and yu don’t have to be judged. Your team gets a point when you do the WOD on Friday.

CFE Social = 1 point/athlete/week for posting an Open relevant picture/video and tagging @crossfitenforce (must be different pictures/videos per post)

Judge = 1 point for each athlete you judge

CFE Pride = 1 point/athlete for wearing CFE apparel on Friday Feb 17th

Team Spirit = 1 point/athlete. Show your team spirit on Friday February 24th with a uniform, team theme, or any other way you can think of to show your team unity and awesomeness.

(We reserve the right to create possible other point categories or weights once the Open WODS are released.)

The winning team will be the one with the highest overall score at the conclusion of the Friday March 3rd heats. They will win pride, bragging rights and their team’s name forever immortalized at CFE on the Intramural Open Plaque.

The Intramural Open is meant to be FUN and ENCOURAGING and you are ALL invited to participate.

The Open is the most exciting time of year at CrossFit gyms around the World and at CFE! We are so excited for another year of COMMUNITY and FITNESS!

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CrossFit Open is for Everyone

Tue, 17 Jan 2023 18:16:00 GMT

Open season is almost here!!!

The CrossFit Open is our favorite time of year, and it is right around the corner. Here is the why and the how of the Open.

The Open is the first part of the overall CrossFit competition called The Games where the ultimate purpose is to find and crown the Fittest on Earth. To do that, the Open casts a wide net and attracts many people from around the world to participate on a level playing field at the start of the competition ( games.crossfit.com/ ).

The Open ( open.crossfit.com/ ) is a series of workouts spaced across three weeks starting February 16 ^th and closing March 6 ^th . Individuals can do the workouts from anywhere and there are several divisions for each workout, making it easy to find a place where you can be challenged yet not discouraged over the course of the three weeks. You don’t have to be at a particular fitness level to participate. All you need is a willingness to try, and the excitement and camaraderie of the Open will take care of the rest. Link to register

The options are:

Why register for the Open

The Open is a way to check in on your fitness, hold you accountable to moving forward and staying motivated for the upcoming year, accomplish personal goals, and celebrate with the community. Officially signing up for the competition gives you a goal and paying to play creates an additional layer of commitment. It is akin to running in an organized 5K race. You pay the fee to participate, run your best to challenge yourself, get your results recorded and have fun doing it.

The adrenaline rush is much different than just a typical class. It is healthy for us to be a little uncomfortable once in a while. That’s where most of our greatest growth as individuals happens. You should compete because it’s a commitment, during which time you will train harder, you will eat better, and you will connect with your coaches and community in ways you may not even realize exist. You should compete because you can, and it is also JUST PLAIN FUN!

The Open schedule at CFE

Wednesday before the WOD is released sign-up for your heat time which follows the typical class schedule. This helps you from having to wait around and helps us plan to have sufficient judges.

Thursday the Open WOD is released by CrossFit HQ. Most Thursday evenings a coach and a few daring members will give the WOD a go during Open Gym.

Friday we start running heats that follow the typical class schedule. A coach will guide your through a warm-up and help you strategize for the WOD. If you are undecided, your coach will help you decide between Rx’d, Scaled or Foundations. Note: you don’t have to do all three weeks as Rx’d, Scaled or Foundations – you can mix it up each week!

Friday evening (aka Friday Night Lights ) many members who went earlier in the day come back to cheer those who have yet to go. It’s loud, very high energy, incredibly supportive and lots of laughs!

Saturday BBC is cancelled, and we run 1-3 heats.

Monday there are no official heats but you are welcome to (re)do the WOD during Open Gym but you must arrange for a judge. By 8pm est you MUST enter your score into the CrossFit.com games site.

You are at the gym doing the workout anyway so why not submit your score online and see how you stack up to others in your age group/division around the globe.

Get out of your comfort zone and register NOW ( link ).

Want to help Judge? Please take the judge’s course. Link

Want an official CrossFit Open shirt? Buy a t-shirt or tank here . CFE gets $5 for each shirt sold.

Want to look at the competition rules? CF Games 2023 Rule Book

Want to do more reading about why you should do the Open? Article: CrossFit: A Sport for Life

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Want to help Judge? Please take the judge’s course. Link

Want an official CrossFit Open shirt? Buy a t-shirt or tank here . CFE gets $5 for each shirt sold.

Want to look at the competition rules? CF Games 2023 Rule Book

Want to do more reading about why you should do the Open? Article: CrossFit: A Sport for Life

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CrossFit Enforce Newsletter January 2023

Sun, 01 Jan 2023 23:36:00 GMT

CFE Jan 2023 Newsletter

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