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UMD X-Fits Spring 2016 Newsletter

Working Toward Affiliation

In order to use the word, CrossFit,
in a fomormal club title, the program
must be nationally affiliated. This
spring it is UMD X-Fits mission
to officially add CrossFit to its club
title.
Getting CrossFit affiliated requires
several steps. But the club has made
progress in these steps.
UMD X-Fit President, Casey
Allred, completed the first step in
the proces by becoming CrossFit
certified after passing classes.
CrossFit affiliation needs an
instuctor with certification.

UMD X-Fit President Casey Allred exudes

strength with this muscle-up on the high
bar. A muscle-up is one of the hardest
CrossFit moves. Photo by Becca Sikora.

Allred is in constant contact with

CrossFit Headquarters to ensure
the club is taking the proper steps
toward affiliation.

Currently the club is looking for a
gym location on campus. But this
has proven harder than imagined.
The following are the six steps that
are also in the process of being
completed.

Whats in the issue?

1.

APPLICATION
Complete information
section and essay

2.

LOCATION
Provide a location for the
club

3.

INSURANCE
Submit proof of insurance
for the club

4.

PAYMENT
Submit payment for first
year as affiliate

5.

LICENSE AGREEMENT
E-sign the annual license
agreement

6.

COMPLETED
Become an official affiliate
of CrossFit

The UMD X-Fit council is working

hard this spring to accomplish the
rest of the steps in order to become
nationally affiliated. In this case,
the hard work goes beyond the
practices.

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)

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We want to fuel a revolution in fitness that advocates the pursuit

MIXING UP THE WORKOUTS

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UMD X-Fit focuses on creating a variety of workouts to keep testing the
members bodies. By mixing up workouts, different parts of the body get
a workout, toning the body all around. X-Fit varies workouts by changing
exercises based on the location of the workout.

Incorporating different types of exercises within the workout keeps
the body in-shape all around. For example one practice might be more
focused on upper body while the next practice would have a greater focus
on legs. Common excercises include thrusters, muscle-ups, pull-ups, squats,
burpees, kettlebell swings, dips, and sveral others. Each of these movements
focus on various muscle groups that contribute to a full body workout.

When it comes to location, the club holds workouts all around
UMDs campus. Council members hold workouts at Cole Field House, the
School of Public Health and Eppley Recreation Center. The workouts are
based on the location. Workouts at Eppley cosist of interval style exercises,
while Cole designed workouts are based on more functional movements.

The club focuses on mixing up workouts and locations, so members
get a variety of workouts and will not get bored with the same exercises.

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Incorporating functional movement from lifitng logs and flipping tires is all part of CrossFit
style workouts shown by the club president,
Allred. Photo by Becca Sikora.

CLUB Welcomes EVERYONE

Constantly
Varied

What are
CrossFit
style
workouts?

- UMD X-Fit welcomes anyone and everyone into the club. The club
attracts different people from freshman to graduate students and even
faculty.
- There are no previous requirements needed to join the club and
participate in workouts. Each workout is scaled to the members
individual ability.
- Both males and females are active members in the club. Exercises
meet the needs of a variety of people.
- No matter what size, shape or ability, the member is guaranteed to
get results from the workout if they put in their full effort and try their
best.
- Unlike many other clubs on UMDs campus, being a CrossFit
member is completely FREE.

1.
High
Intensity

(different
every time)
Functional
Movement

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3.
(elevated
heart rate)

2.

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(how you move

everyday)

WORKOUT OF THE DAY

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UMD X-Fit plans a Workout of the Day (WOD) for each time there is a practice.
Sometimes the workout is orginally constructed and other times it is a popular
CrossFit workout. The WOD for this issue is called Cindy. Cindy is a bodyweight
workout that allows the member to push him or herself to their own ability. The
workout is known to be a popular planned program with females hence the name
Cindy. However, it can be adapted to males because the workout is as hard as you
make it. The workout is a 20 minute AMRAP (as many rounds as possible) of 5
pull-ups, 10 push-ups and 15 squats. This workout tests both strength and stamina.

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of function, not form -- that measures performance, not anatomy.

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HISTORY OF CROSSFIT

In 1995, a former gymnast Greg Glassman founded CrossFit and opened the first affiliated CrossFit gym in Santa Cruz.
CrossFit style workouts combine strength and conditioning fitness exercises. This type of workout promotes overall fitness and
targets all the muscles in the body.

Designed to enhance a wide array of physical characteristics simultaneously such as cardiovascular endurance, power,
flexibility, speed, agility, and balance, the popularity of CrossFit has increased in recent years. The number of affiliated gyms
grew from 18 in 2005 to almost 1,700 in 2010 and is still increasing around the nation.

CrossFit attracts a wide variety of people and is for any person that engages in some fitness regimen. It inspires those of
us who train to perhaps think of new, fun and creative methods of training.

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UMD X-Fit Member Johannesburg Franz shows a perfect push-up on a log after only five practices with the club. Photo
by Becca Sikora.

Member of the Month

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

5 pull-ups

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10 push-ups

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Reasons for MOM

The X-Fit council hopes the MOM program gives
incentives for members and interested prospects to come
to workouts as well as promote healthy competition within
the workouts. UMD X-Fit has a group of around ten
members who come regularly, so the program rewards
them for their hard work, while motivating others to get
more points. Though MOM is new, the club is hopeful for
results in attendance, membership, competition and overall
fitness. Member of the Month, if properly executed has
the potential to change the club in positive ways, senior
government and politics major and UMD X-Fit President
Casey Allred said. I hope it increases club dedication.

fitness in the

15 sQUATS

How MOM works

MOM is based off a point system. Members receive
three points for showing up and on time. Whoever
performs the best on the workout will get three points extra.
Performing the best could be completing the workout in
the fastest time or finishing the most rounds in the allotted
time. Second place earns two points while third obtains one.
Members earn points toward MOM also through beating
personal best records in specific lifts and workouts. The
club secretary or whoever is leading the workout tracks the
points. The member with the largest sum of point becomes
Member of the Month. Each MOM receives a different
prize that range from a t-shirt to a goody bag.

Senior kinesiology major Chloe Mermagen completes 12 rounds of Cindy with perfect form at her first
UMD X-Fit practice. Photos by Becca Sikora.

reasons people Want to

5date
UMD X-fit members

1. Happy and friendly:

2. Supportive:

3. Family oriented:
Because everyone is supportive of one another, it makes
the club members a family. They understand each others
weaknesses and help them improve on them by never giving
up on them. Family never gives up on each other. UMD X-fit
members understand the value of family and community so
they will never give up on relationships.

Whether it is completing ten extra pull-ups or lifting five

extra pounds, members exude confidence in their ability to
complete the task. If 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 combination
of lifting, calisthenics, and cardio leads to toned and
fit bodies. Typical CrossFit workouts burn around 300
calories in 20 minutes according to the Journal of Strength
and Conditioning Reasearch. Can you say flat stomach
or chiseled abs? Besides the body, they also have great
personalities...

Brittany Taylor
Year- Sophomore
Major- Biology
Fun Fact- Traveled to
seven countries
Why CrossFit?
Its fun! It combines
cardio, calisthenics, and
weight lifting all in one
quick workout

Y
AR
T
E
R

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ora
to b
y Becca Sik

4. Confident:

ho
to by Casey Allred

Casey Allred
Year- Senior
Major- Government and
Politics
Fun Fact- Loves to read
(huge book nerd)
Why CrossFit?
Matches preference of
fitness, where it keeps him
strong and toned

VIC

EP
RES
IDE

NT

ho
lor
to b
y Brittany Tay
Rebecca Sikora
Year- Senior
MajorCommunication
Fun Fact- Played D1
soccer at PSU
Why CrossFit?
Supportive and
competitive group that
encourages you to work
harder

Every Crossfiter cheers on their fellow members during

workouts. No matter if the workout is designed as teams
or individual based, there is never a lack of, keep it up,
you got this, and we will get through this together. UMD
X-fit members cheer each other on all the time and will be
supportive to their significant other as well. The goal of the
club is to create a supportive workout space to get fitter and
this is not possible without everyone being supportive.

N
IDE
S
E
PR

Working out releases endorphins and endorphins make

people happy. UMD X-Fit shows the reality of this. Members
welcome everyone into the club with open arms. They like
having new people come out and experience what they have
a passion for. Workouts are designed to challenge them but
also be fun creating a friendly environment. Plus letting off
stem in a workout makes the person much happier afterso
this happiness exudes into the relationship.

Meet the X-Fit Council

CONTACT THE CLUB

https://www.facebook.com/
crossfitumd/?fref=ts
crossfitumd@gmail.com