The SUBMISSIONS FROM EVERYWHERE Seminar!

Saturday, February 18th @ Alexandria
All Levels from 12:00-3:00PM

Location:
6301-A Richmond Highway
Alexandria, VA 22306

Registration = $60
(SAVE $20!)

At The Door = $80

BUY HERE

Policies: NO REFUNDS; 50 SLOTS PER CLASS; CASH OR CREDIT CARD ONLY

Let’s Do This!!!!

Alexandria CrossFitter Stephan Ortman hikes Mt. Kilimanjaro in Tanzania! Check out Ortman and his Capital Gear as they make it to the top!

On summit day his “WOD” was as follows:

14 Jan, 2012, For Time:

- At midnight, ascend 4,000 feet to the summit of Kilimanjaro (19,341 feet)

- One burpee

- Total Time: 6:05:00 (most people need about 8 hours)

- Cashout: Descend….

Capital offers a variety of programs in Mixed Martial Arts and Elite Fitness: Royce Gracie Jiu-Jitsu, Muay Thai Kickboxing, CrossFit Elite Fitness Training, Kids MMA, She’Safe Women’s Self-Defense, and Yoga. And, with 2 full-service academies in Loudoun County and Alexandria VA, two satellites in Takoma Park (Washington DC area) and Quantico Virginia, Capital offers a “pay at one, play at all” experience unique to the Northern Virginia/Washington DC area.

Our Mixed Martial Arts and Fitness gyms are easily accessible from anywhere in the Beltway, including Arlington VA, Alexandria, Fairfax, Falls Church, Sterling, South Riding, Brambleton, Chantilly, Belle Haven, Great Falls, Reston, Herndon, Ashburn, Springfield VA, Groveton VA, Dulles, Huntington VA, Tysons Corner, Bailey’s Crossroads, Hybia Valley, Woodbridge, Fort Belvior, Burke, Annandale VA, Rosemont, Fort Hunt, McClean, Oakton and Centreville. If you’re in the Washintgon DC Area, Northern Virginia or Southern Maryland, visit and of our MMA and Fitness academies to begin your training in the world’s fastest growing sport.

But before we set any goals, it is extremely important for us all to understand the science behind what makes goal setting work.

Setting YOUR Goals: Goals should be specific, measurable, achievable, realistic and time-targeted. Also, goals should not contradict one another. E.g. I want to fight in the cage…. and, I want to get pregnant….

Often times, people get confused about what it means to be, ‘specific, measurable, achievable, realistic and time-targeted.’ They make a goal like, I want to get my blue belt in 2012. But goals like this rely on another person’s discretion, and therefore are not measurable. Rather, a better set of goals – which would likely lead to a new belt level – are, I will attend ___ classes per week, compete at the ___, and schedule myself to be at ___ seminars and ___ events.

Setting goals affects outcomes in four ways:
- Choice: goals narrow attention and direct efforts to goal-relevant activities, and away from perceived undesirable and goal-irrelevant actions
- Effort: goals can lead to more effort
- Persistence: Someone becomes more prone to work through setbacks if pursuing a goal
- Cognition: Goals can lead individuals to develop and change their behavior

Make A Commitment: Commitments to others make personal goals even more powerful!

Feedback: Unfortunately, goal setting doesn’t usually work unless the person is getting some sort of regular feedback. If you have goals, find others who can provide feedback. Feedback should be constructive, positive, and ultimately should go both ways (the person with goals must also feel comfortable providing the coach with feedback).

To facilitate feedback, I spent a considerable amount of time creating the, “Daily Recorder.” These books will be available later this week, and every one of my MMA athletes must purchase one. While they were formatted for CrossFit, they are marvelous tools for anyone, and give coaches the opportunity to flip through the daily performance activities of their athletes.

View the photos

Saturday, February 11th @ Alexandria
All Levels from 12:00-3:00PM

Sunday, February 12th @ Loudoun
Advanced & Coaches from 11:00-2:00PM

January 1-31st – Pre-Registration – Per Seminar = $60
(SAVE $40!)

February 1-9th – Official Registration – Per Seminar = $80
(SAVE $20!)

At The Door = $100

Additional discounts apply for advanced students doing BOTH days!

Policies: NO REFUNDS; 50 SLOTS PER CLASS; CASH OR CREDIT CARD ONLY

Let’s Do This!!!!

Notable victories:
- Unanimous win Over former Rajadamnern Stadium Champion Malaipet “The Diamond” Sasiprapa.
- KO of former WBC International Super Lightweight Champion Kang En, August 30, 2009 winning the WBC Super-Lightweight Title.
- TKO victory of Justin Greskiewicz, July 22, 2009, to take the WBC USA Welterweight title.
- Unanimous win over Chike Lindsay-Adjuda December 5, 2009, Defending WBC USA Welterweight title.
- Unanimous decision win over Phanuwat “Coke” Chunhawat to earn the USMF National Pro Muaythai title Saturday October 10, 2009

Also, Coach Casey will be competing at yet another ultra-event! As most of you are aware, he is now a Regional Coordinator for the Wounded Warrior Project, and as is like him, is taking his passions for helping others and fitness to a new extreme. So, welcome to the 2011 World’s Toughest Mudder!

Casey will add to his list of ultra-events (50K’s through mountains, rowing marathons, 24-hour WOD’s…) the Super Bowl of Tough Mudders

Ben Lunak, a Wounded Warrior, will be accompanying Casey. Here is a video of him during FGB 5:

Jeremy Lafreniere
Owner, Head Instructor Capital MMA & Elite Fitness

“No matter how tough the race may be, and how tired I may get, my pain will be nothing that he and so many others have had to feel and overcome. I’m not looking for any donations, I just wanted to bring this to your attention, and to the attention of everybody at the Capital family. The workout is in two weeks, on December 17th and 18th in New Jersey.”
~Coach Casey

Our Annual Holiday Party!

When: December 10th
Time: 8PM til Fights Are Over (no one will complain if you show up early)
Where: Baileys at the Ballston Mall
Why: We do this every year!