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7/24/2019 Turtle Tabata Newsletter

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In order to use the word, CrossFit,in a omormal club title, the programmust be nationally affiliated. Tisspring it is UMD X-Fits missionto officially add CrossFit to its clubtitle.

Getting CrossFit affiliated requiresseveral steps. But the club has madeprogress in these steps.

UMD X-Fit President, CaseyAllred, completed the first step inthe proces by becoming CrossFitcertified afer passing classes.CrossFit affiliation needs aninstuctor with certification.

Allred is in constant contact withCrossFit Headquarters to ensurethe club is taking the proper stepstoward affiliation.Currently the club is looking or agym location on campus. But thishas proven harder than imagined.

Te ollowing are the six steps thatare also in the process o being

completed.

WOD- Workout of the Day (P.2-3)

Mixing up workouts (P.2)

CLub welcomes everyone (P.2)

History of CrossFit (P.3)

Member of the Month (P.3)

Get to know the club council (P.4)

6 Reasons you should date a UMD X-Fit member (P.4)

Whats in the issue?

TurTle TabaTaUMD X-Fits Spring 2016 Newsletter

Working ToWard affiliaTion

Te UMD X-Fit council is workinghard this spring to accomplish therest o the steps in order to becomenationally affiliated. In this case,the hard work goes beyond the

practices.

1.

2.

3.

4.

5.

6.

APPLICAIONComplete inormationsection and essay

LOCAIONProvide a location or the

club

INSURANCESubmit proo o insuranceor the club

COMPLEEDBecome an official affiliateo CrossFit

LICENSE AGREEMENE-sign the annual license

agreement

PAYMENSubmit payment or firstyear as affiliate

UMD X-Fit President Casey Allred exudesstrength with this muscle-up on the highbar. A muscle-up is one o the hardest

CrossFit moves. Photo by Becca Sikora.


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MiXing uP THe WorkouTSUMD X-Fit ocuses on creating a variety o workouts to keep testing tmembers bodies. By mixing up workouts, different parts o the body a workout, toning the body all around. X-Fit varies workouts by chanexercises based on the location o the workout.

Incorporating different types o exercises within the workout kthe body in-shape all around. For example one practice might be morocused on upper body while the next practice would have a greater on legs. Common excercises include thrusters, muscle-ups, pull-ups, burpees, kettlebell swings, dips, and sveral others. Each o these moveocus on various muscle groups that contribute to a ull body workou When it comes to location, the club holds workouts all aroundUMDs campus. Council members hold workouts at Cole Field HouseSchool o Public Health and Eppley Recreation Center. Te workoutsbased on the location. Workouts at Eppley cosist o interval style exerwhile Cole designed workouts are based on more unctional moveme Te club ocuses on mixing up workouts and locations, so mem

get a variety o workouts and will not get bored with the same exercis

Club WelCoMeS eVerYone

- UMD X-Fit welcomes anyone and everyone into the club. Te club

attracts different people rom reshman to graduate students and evenaculty.- Tere are no previous requirements needed to join the club andparticipate in workouts. Each workout is scaled to the membersindividual ability.- Both males and emales are active members in the club. Exercisesmeet the needs o a variety o people.- No matter what size, shape or ability, the member is guaranteed toget results rom the workout i they put in their ull effort and try theirbest.- Unlike many other clubs on UMDs campus, being a CrossFitmember is completely FREE.

WorkouT of THe daYUMD X-Fit plans a Workout o the Day (WOD) or each time there is a practice.Sometimes the workout is orginally constructed and other times it is a popularCrossFit workout. Te WOD or this issue is called Cindy. Cindy is a bodyweightworkout that allows the member to push him or hersel to their own ability. Teworkout is known to be a popular planned program with emales hence the nameCindy. However, it can be adapted to males because the workout is as hard as youmake it. Te workout is a 20 minute AMRAP (as many rounds as possible) o 5pull-ups, 10 push-ups and 15 squats. Tis workout tests both strength and stamin

Constantly

Varied

1.

3.

2.

Functional

Movement

High

Intensity

(elevated

heart rate)

WHaT are

CroSSfiT

STYle

WorkouTS?

(different

every time)

(how you mov

everyday)

We WanT To fuel a reVoluTion in fiTneSS THaT adVoCaTeS THe Pur

2

Incorporating unctional movement rom lifit-ng logs and flipping tires is all part o CrossFitstyle workouts shown by the club president,Allred. Photo by Becca Sikora.


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HiSTorY of CroSSfiT In 1995, a ormer gymnast Greg Glassman ounded CrossFit and opened the first affiliated CrossFit gym in Santa CruCrossFit style workouts combine strength and conditioning fitness exercises. Tis type o workout promotes overall fitness andtargets all the muscles in the body.

Designed to enhance a wide array o physical characteristics simultaneously such as cardiovascular endurance, powerflexibility, speed, agility, and balance, the popularity o CrossFit has increased in recent years. Te number o affiliated gyms

grew rom 18 in 2005 to almost 1,700 in 2010 and is still increasing around the nation. CrossFit attracts a wide variety o people and is or any person that engages in some fitness regimen. It inspires those us who train to perhaps think o new, un and creative methods o training.

How MOM works MOM is based off a point system. Members receivethree points or showing up and on time. Whoeverperorms the best on the workout will get three points extra.Perorming the best could be completing the workout inthe astest time or finishing the most rounds in the allottedtime. Second place earns two points while third obtains one.Members earn points toward MOM also through beatingpersonal best records in specific lifs and workouts. Teclub secretary or whoever is leading the workout tracks thepoints. Te member with the largest sum o point becomesMember o the Month. Each MOM receives a differentprize that range rom a t-shirt to a goody bag.

Reasons or MOMTe X-Fit council hopes the MOM program gives

incentives or members and interested prospects to cometo workouts as well as promote healthy competition withinthe workouts. UMD X-Fit has a group o around tenmembers who come regularly, so the program rewardsthem or their hard work, while motivating others to getmore points. Tough MOM is new, the club is hopeul orresults in attendance, membership, competition and overafitness. Member o the Month, i properly executed hasthe potential to change the club in positive ways, seniorgovernment and politics major and UMD X-Fit PresidentCasey Allred said. I hope it increases club dedication.

MeMber of THe MonTH

Attendance. Placement. Results. Each o these aspects is considered or the UMD X-Fit Member o the Month (MOM). Teclub council decided to begin this new attendance program, MOM, this spring.

funCTion, noT forM -- THaT MeaSureS PerforManCe, noT anaToMY.

5Pull-uPS

10PuSH-uPS

15SQuaTS

Senior kinesiology major Chloe Mermagen completes 12 rounds o Cindy with perect orm at her first

UMD X-Fit practice. Photos by Becca Sikora.

UMD X-Fit Member Johannesburg Franz shows a perect push-up on a log afer only five practices with the club. Photoby Becca Sikora.


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reaSonS PeoPle WanT To

daTe uMd X-fiT MeMberS

1. HaPPY and friendlY:

Working out releases endorphins and endorphins makepeople happy. UMD X-Fit shows the reality o this. Memberswelcome everyone into the club with open arms. Tey likehaving new people come out and experience what they havea passion or. Workouts are designed to challenge them butalso be un creating a riendly environment. Plus letting offstem in a workout makes the person much happier afersothis happiness exudes into the relationship.

2. SuPPorTiVe:

Every Crossfiter cheers on their ellow members duringworkouts. No matter i the workout is designed as teamsor individual based, there is never a lack o, keep it up,you got this, and we will get through this together. UMDX-fit members cheer each other on all the time and will besupportive to their significant other as well. Te goal o theclub is to create a supportive workout space to get fitter andthis is not possible without everyone being supportive.

3. faMilY orienTed:

Because everyone is supportive o one another, it makesthe club members a amily. Tey understand each othersweaknesses and help them improve on them by never givingup on them. Family never gives up on each other. UMD X-fitmembers understand the value o amily and community sothey will never give up on relationships.

4. ConfidenT:

Whether it is completing ten extra pull-ups or lifing fiveextra pounds, members exude confidence in their ability tocomplete the task. I they do not get it the first time they try

it again.

5. Toned and in-SHaPe:

Members are all shapes and sizes, but the combinationo lifing, calisthenics, and cardio leads to toned andfit bodies. ypical CrossFit workouts burn around 300calories in 20 minutes according to the Journal o Strengthand Conditioning Reasearch. Can you say flat stomachor chiseled abs? Besides the body, they also have greatpersonalities...

ConTaCT THe Club

https://www.acebook.com/crossfitumd/?re=ts

[email protected]

Casey AllredYear- SeniorMajor- Government and

PoliticsFun Fact- Loves to read(huge book nerd)Why CrossFit?Matches preference offitness, where it keeps himstrong and toned

Brittany aylorYear- SophomoreMajor- Biology

Fun Fact- raveled toseven countriesWhy CrossFit?Its un! It combinescardio, calisthenics, andweight lifing all in onequick workout

Rebecca SikoraYear- SeniorMajor-

CommunicationFun Fact- Played D1soccer at PSUWhy CrossFit?Supportive andcompetitive group thatencourages you to workharder

PRESI

DENT

VICEPRESIDENT

SECRE

TARY

4

Photo

byCaseyAllred

Pho

tobyBrittanyT

aylor

Pho

toby

BeccaSikora

5 MeeT THe X-fiT CounCil

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