Welcome to the Capital Mixed Martial Arts & Elite Fitness Training Network, an online resource for members and guests participating in several of our core programs: CrossFit, Royce Gracie Jiu-Jitsu, Muay Thai and Kid's MMA. Please use this page - featuring all of our programs - or select a specific program from the menu below and bookmark that page.
While this isn’t a CrossFit video, it showcases the effort, determination, dedication and community that is Capital! The Muay Thai and MMA peeps went down to the WKAs several weeks ago and did some damage. We had fighters kicking ass this past weekend too! Next up, the Capital Games are ready to rock in less than one week (the Loudoun Gym’s new colors are being finished today, and the rest of the new equipment will be put together by Tuesday); the Alexandria Team and Ryan Troupe are prepping for the Mid-Atlantic Regionals; and the BJJ/Muay Thai Thai peeps are prepping for the In-House BJJ Tournament/Muay Thai Smoker.
Why Compete?
1. With only one Scaled Team registered, competing will help build your confidence.
2. Competing is FUN!
3. The money raised is going to our new equipment (oh, and a cause I really believe in: The Wounded Warriors Project)
Over $2,500 in Cash & Prizes will be awarded to the top THREE RX’d Male and Female divisions.
FIRST Place RX’d Teams:
$300 CASH/ea Team!
$200 in Gift Certificates: Life AsRx = $100; RokFit = $50; Again Faster = $50
1 Week of Lunches from Power Supply ($110 value/ea Person)
Sponsor Prize Donations: Rolls of RockTape; Fitness Dog Tags/Jewelry from Fashletics; Wounded Warrior Project Swag
SECOND Place RX’d Teams:
$200 CASH/ea Team!
$170 in Gift Certificates: Power Supply = $80; Life AsRx = $50; RokFit = $40
Sponsor Prize Donations: Rolls of RockTape; Fitness Dog Tags/Jewelry from Fashletics; Wounded Warrior Project Swag
THIRD Place RX’d Teams:
$100 CASH/ea Team!
$120 in Gift Certificates: Life AsRx = $50; Power Supply = $40; RokFit = $30
Sponsor Prize Donations: Rolls of RockTape; Fitness Dog Tags/Jewelry from Fashletics; Wounded Warrior Project Swag
*So far, just one female team has signed up for our Scaled divisions. Consider building confidence in your athletes, and encourage them to compete scaled!
THE CAPITAL GAMES
A TEST FOR ATHLETES. A TRIBUTE TO HEROES.
www.TheCapitalGames.com
www.facebook.com/TheCapitalGames
www.CapitalMMAFit.com/store
support@thecapitalgames.com
The Loudoun Gym will be repainted by Monday, equipment has arrived for BOTH schools, we have a number of teams pre-registered, 8 sponsors and over $2,000 in cash and prizes!
The only way this thing gets any better is if we get some Scaled teams pre-registered. What better way to grow your confidence? Get competition experience? Have fun? Support the school and the new equipment we are now rocking?
RX’d Men
Five Finger Death Slap
Iron Will Fit
Gates of Fire
Naptown
Team Fossil
Gnarly Goats
The Avengers
RX’d Women
Team Defcon
Bad Mudder Thursters
Team Erin
Ryan Troupe – 10th out of the 78 RX’d Competitors who made it to Day 2
Katie Baylor – 14th out of the 41 RX’d Competitors who made it to Day 2
Christina Birog – 15th out of the 41 RX’d Competitors who made it to Day 2
Maggie McConnell – 18th out of the 41 RX’d Competitors who made it to Day 2
All of our competitors advanced to WOD 5 (the top 25 men and women in the RX’d divisions advanced to WOD 5).
Tons and tons more PICTURES HERE, with more coming soon!
WOD 1 “Strength and Grace”:
1 Minute at Each Station and 15 seconds of Transition Time
• Station 1: Power Cleans (135/95)
• Station 2: Ring Pullups
• Station 3: Ground to Overhead (155/115)
• Station 4: Muscle Ups (scaled division can do ring pullups again for 1 point)
Station 1 and 2 are worth 1 point for each rep
Station 3 and 4 are worth 2 points for each rep, except in the scaled/masters divisions where ring pullups are optional and worth 1 point
Note: Judges will go through each station with each athlete, then return to the athlete line to judge their next athlete. No changing of ring heights. Ring pullups are rings touching shoulders/chest or hands touching shoulders/chest. Muscle ups are flash out at bottom.
WOD 2 “Run Fast”:
9 Minute AMRAP of
• 15 Wallballs (20/14) to 10 foot target
• Run Three Widths of the Basketball Court (about 20 yards each width)
• 5 Burpee Box Jumps (on a 12 inch seat in the gym)
Note: There will be cones setup for each athlete and they have to physically run around the cone. If they move or touch a cone, the cone has to be reset before they can continue running. Burpees are heels all the way on the box, hands release, hip open as they jump off box, but no need to pause. Score is total number of wallballs and burpees completed.
WOD 3 “WTF Was That”:
5 Minute AMRAP of
• 12 Thrusters (95/65)
• 12 Hang Power Cleans (95/65)
Must be a clear pause in the hang position (no power clean from the ground). Full Squat on thruster (hip crease below top of the knee). Bar completely overhead, midfoot with ears visible. Elbows must pass in front of the bar on the HPC at the top, with full extension of the knees and hips as well. Score is total number of reps.
WOD 4 “Big Dudes”:
4 Minute AMRAP of
• 7 Power Snatch (115/85)
• 4 Lateral Burpees over Bar
Hands release burpees, no hip requirement over the bar, but you must be parallell to the bar when you release your hands and you must jump off both feet together and land together.
WOD 5 “Only the Strong Survive”:
12 Minute Time Cutoff
• Run 800M with Weighted Vest (weights TBD)
• 40 KB Swings (70/53)
• Run Inside Gym to Handstand Station, Do 20/15 Handstand pushups (Scaled and Masters Do Burpees Upstairs)
Then AMRAP of
• 7 Front Squats (165/105)
• 30 Double Unders
You can take off the vest whenever you want after the run. Kipping handstands are ok and will be done with ab mat between plates. Swings will be done outside rain or shine and are full extension on top with bell straight overhead. Score is total number of front squats and double under reps. Weights and stations are setup on first come first serve basis.
Setting Goals: For me the New Year is always a time for renewing commitments and establishing goals!
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.
. Some come on in and get some! 
