Defeating Grendel and the Dragon

CrossFit Frederick Challenge

On Sunday Havoc Fitness joined up with CrossFit Frederick to compete in their Beowulf challenge. Tin Man and I pitted ourselves against CrossFit Frederick's top fire-breathers enjoying the much needed competition we usually don't see in our little space. All those that competed in the challenge showed an unbelievable amount of determination and strength of character. Tin Man had an impressive performance showing why he is going to be a tough contender at the CrossFit Games Mid-Atlantic Qualifiers. With a time of under 30 minutes he not only kicked the snot out of Grendel and the Dragon but also had some fight left in him to take out the other CrossFitters.

Although his performance was impressive, the most incredible display of fitness cam from the kids class held just prior to the challenge. The kids challenge was a scaled down version of Beowulf that would make most adults cringe.

Kids Beowulf

500m Row

400m Run

5 rounds of

10 Jumping Pull-ups

15 Push-ups

20 Jumping Ball Slams

400m Run

500m Row

All of the kids completed the WOD in under 30 minutes then a short time later were found running around outside as if they hadn't done a workout. It will be interesting to see these young fire-breathers develop and become a force to be reckoned with. Watch out future CrossFit games challengers, these kids are already in training.

Around the Gym

In less than one week Havoc Fitness is welcoming another member to our humble space. Neil was dragged in by Ryan on Monday who got his first taste of the Kool-aid. We look forward to seeing you grow as a CrossFitter and overcoming new obstacles.

Nothing else too exciting to report, however we did get in some new Iron Woody stretch bands on Monday. This should help those who are having a difficult time with pull-ups as well as provide us with some new movements to help increase our explosive power. I look forward to incorporating them into our WODs in the coming weeks.

Last Word

Here is a good read that I found in my internet travels. Check out the link and post your comments. Characteristics of a World Class Trainee