List of the most popular hashtags for theme #METCONRUSH

#TBT to judging Straight Shot athlete @kwrictor at @metconrush 3 at @crossfit301elite. My competition prep plan for Dr. Ken this year started with building up his aerobic base to help him recover on the fly during the tough Metcon Rush workouts. This meant low intensity, longer duration cardiovascular workouts where he'd make sure his heart rate stayed low enough. From there we moved into aerobic intervals where we pushed the intensity for short bursts, followed by recovery back to lower heart rates as efficiently as possible. As we near the event, we've kicked up the intensity of the sprints and lowered the allowed recovery time between each to mimic the partner style wods at the event. We've also been working on his form, efficiency, and pacing of the specific movements he'll be doing in the workouts. But since Ken's main issues in previous years of this competition have all been cardiorespiratory endurance related, we focused mostly on building that up this year. I'm confident Ken's best Metcon Rush performance is ahead of him next Saturday and I'm looking forward to judging all the Straight Shot athletes that will be there representing us well! #straightshottraining #straightshotstrongman #metconrush #metconrush4 #crossfit301elite #crossfit #competition #aerobic #conditioning #mobility #stability #prehab #freeworkout #workoutplan #workoutprogram #frederick #frederickmd #strength #power #speed #endurance #cardio #coach #trainer #functionaltraining #functionalfitness #personaltrainer #hiit #interval

This week our athletes had sets of 3 at 90% of their estimated max on Squat, Bench, Deadlift, and Overhead Press. Next week they'll shoot for new 1-3 rep maxes after focusing on maximal strength the past 5 weeks. In terms of functional fitness, there are few things more functional than strength. When you're strong, everything is easier. Too often I see athletes doing progressions, drills, and Instagram exercises trying to become more athletic when what they really need to do is to just lift heavier and stay patient. #straightshottraining #straightshotstrongman #strongman #strongwoman #squat #backsquat #strength #conditioning #mobility #stability #prehab #freeworkout #workoutplan #workoutprogram #frederick #frederickmd #athlete #stronger #strongerthanyesterday #girlswholift #womenwholift #momswholift #garagegym #homegym #getstrong #metconrush #powerlifting #functionalfitness #functionaltraining #weightlifting

@ecirincio crushing some walking lunges at @metconrush. Notice the front foot/leg position. Toes straight forward or slightly in with the knee tracking straight forward or slightly out will load the quads, glutes, and hamstrings for a more powerful step up. In a movement as tough as weighted walking lunges, you want to be as efficient as possible! #straightshottraining #straightshotstrongman #metconrush #metconrush4 #strength #conditioning #mobility #stability #prehab #freeworkout #workoutplan #workoutprogram #frederick #frederickmd #athlete #stronger #strongerthanyesterday #girlswholift #womenwholift #momswholift #fitmom #legday #legworkout #glutes #gluteworkout #functionaltraining #functionalfitness #motivation #inspiration #gyminspiration

Eyes forward, a new week is upon us. Get to bed, get up early enough to get your food and workout gear ready, set an appointment for when you're going to train, and make it happen. A strong Monday sets the tone for the week. #straightshottraining #straightshotstrongman #strongman #strongwoman #strength #conditioning #mobility #stability #prehab #freeworkout #workoutplan #workoutprogram #frederick #frederickmd #athlete #metconrush #metconrush4 #girlswholift #womenwholift #momswholift #fitmom #cardio #hiit #circuit #row #rowing #fatloss #functionaltraining #functionalfitness #motivation

Overwhelmed and humbled by the continual support from our CrossFit family. Today at Metcon Rush, athletes took part workout event on the field and track at North High as a benefit for our adoption. Our friends (old and new) raised $1000 for our Baby Slick fund!!! We are so blessed to be surrounded by such amazing people at @crossfit301elite and everyone who came out to the event to setup, compete, judge, spectate, and tear down after a hard workout in the sun. Thanks to Keith and @timkellinger and everyone else who made this happen for us today! #crossfit #community #competition #adoption #domesticadoption #bringhomebabyslick #metconrush #hagerstown #NHS

Mike and Chucky having fun at #metconrush - 1600m row 1000m bike 400m run 75 HSPUs 100 DB box step overs with 10 burpees every 20 75 ring dips 100 pull-ups 10 burpees 50 calories on the bike - Super easy workout, Mike said it was like a non-training day - Glad I didn’t do it! But it was great to go hang out at a neighboring box! And they did an awesome job recovering with this rain! - #localcomp #crossfit #functionalfitness #bornprimitive #bornprimitivebrandrep

We just passed the 9 month mark in our adoption process and have finished all of the background checks, home visits, and mountains of paperwork due to complete our home study. The final fee for the home study is the only thing that was holding us back from being a "waiting family." We had fundraised almost half of it in the past 3 months, but we had reached a sticking point and we're faced with the realization that we would have to wait and keep chipping away at the fee for much longer than we originally thought. This was a frustrating setback for us and we had run out of options other than to wait for the money to come in slowly by putting away what we could from our paychecks and fundraisers here and there. We continued to ask God to make this happen whenever and however He saw fit. As always, He made it happen for us. We had a letter hand delivered to us on Saturday and inside it was a check for $15,000! The donors wish to remain anonymous but they had been praying, asking God how they should help us with this journey. We thank God for their generosity and will forever be grateful for their selfless giving and love for a couple they hardly know and a child that is yet to be born. We now can pay off the home study fee, become a waiting family, and already have over half of what money we need to finalize the adoption! So thankful to have such amazing friends and a God who is bigger than any problem we could ever face.

Tired of not making progress on your bodyweight movement goals? If you're like most athletes, you're putting in the time in the gym needed to perform muscle ups, handstands, and other gymnastics movements, but you're training the movements in a less than effective way. Over the 2 Saturdays of this course you'll learn the progressions necessary to perform strict movements on rings, bars, and floor. Shoot me or the team at @crossfit301elite a message to reserve a spot! #crossfit #gymnastics #muscleup #rings #handstand #hspu #handstandpushup #inov8 #metconrush #mobility #competitor #workout #fitness #calisthenics #bodyweight #bodyweighttraining

Wednesday 7/17/19 0-15 Work to a heavy 5 rep T&G squat snatch Hit 205 then hit 3 at 225 15-20 Rest/transition 20-30 10 min AMRAP 2-4-6-8-10-12.... Dead Lift #315 Strict HSPU #crossfitgames #crossfit #weightlifting #functionaltraining #liftheavyoftenasineveryday #paytheman #hwpo #hdmh #battlereadyathletics #metconrush