Blogs

My Meal Prep Breakdown for Customized Nutrition

Written by Tomek Mroz For some, meal prepping after getting any custom nutrition plan may seem like a time-consuming and maybe even daunting task. If all of this is new to you and you'd like an idea of how you should tackle your own meal prep, check out my own...

Customized Nutrition is Optimal Nutrition

Written by Tomek Mroz Two quick things to cover before we jump in: Nutrition is defined as the process of providing or obtaining the food necessary for health and growth. A custom nutrition plan is tailored to your goals and health needs for your body to be nourished...

The Importance of Nutrition: A Thought Experiment

Article by Coach Emmanuel Ho. What you’re getting yourself into: ~550 words, 10-15 minutes to read Nutrition is one of the most important aspects of the wellness and fitness journey. It’s a common misconception that exercise is the solution to feeling and looking...

Julie Martin: Prepping for the Academy

My name is Julie Martin and I was raised in Pasadena and made a lateral move when I bought a house in Glen Burnie. I am a dispatcher for a trucking company working 2nd shift. I am in the hiring process for Natural Resources Police through Maryland's Department of...

Double Achievement Badge Week: PR BOTH your Sumo Deadlift and Bench Press!

We're lifting with power! This time, with some heavy Sumo Deadlifts and Bench Presses! Today, you will be testing your 1RM Sumo Deadlift. You can earn a Bronze, Silver, or Gold badge based on your lift-to-bodyweight ratio. If needed, you can weigh yourself on the...

Susie Boyd: I feel so much stronger, both physically and mentally!

My name is Susie Boyd, I’m married to Matt and I have a dog named Maggie! I love to cook and I also really like to travel when I get the chance. I love motivating people by cheering them on or helping out if needed. I’m originally from Annapolis, MD but I’ve lived all...

It’s Badge Time Again: PR Your 1RM Push Press!

Badge time again! This time we're testing our Push Press! Today, you will be testing your 1RM Push Press. You can earn a Bronze, Silver, or Gold badge based on your lift-to-bodyweight ratio. If needed, you can weigh yourself on the InBody Scanner beforehand (we can...

3 Easy Dish Ideas to Inspire Your Spring Meal Prep

Spring is here and with it comes change and new beginnings! Think of the cool activities and events that will likely keep you a little busier than usual during the warmer months. To ease and to also keep things fresh in the way of your meal prep, implement the...

A Strong Community = Unwavering Accountability

Think back to when you first got started on your fitness journey. You established goals to get regular workouts in, clean up your nutrition, or both. There is a “WHY” to what drove you to where you are now. In the beginning, things were most likely challenging and out...

6 Tips to Help You Get Back in the Swing of Your Fitness

Life is interesting. Let’s say you feel like you’ve gotten things figured out with your health and wellness routine. Your workouts, nutrition, and even recovery methods finally seem to be managed for your current goals to be met. Then... life happens. Work suddenly...

Macros vs. Micros: What should you focus on?

Honing in good nutrition practices can get pretty deep when it comes to soaking in information related to the topic. As you’re learning more about the variety and amount of food to prep for yourself weekly, you’ve most likely heard the word “macro” sprinkled...

It’s Badge Time Again: PR Your 1RM Front Squat!

Badge time again! This time, with some heavy Front Squats! Today, you will be testing your 1RM Front Squat. You can earn a Bronze, Silver, or Gold badge based on your lift-to-bodyweight ratio. If needed, you can weigh yourself on the InBody Scanner beforehand (we can...

2 Ways to Enjoy Oats that make Morning Meal Prep a Breeze

Oats. Some people enjoy them the classic way (just heat, and eat!), while others find them to be a not-so-interesting breakfast choice. Oats are a healthy and hearty way to enjoy breakfast, but if you’re not totally with them, below are two yummy ways to give them...

Get excited for Glen Burnie Fit Camp!

Looking for a fun and challenging way to workout? Why not try our new bootcamp program, Glen Burnie Fit Camp! What is Glen Burnie Fit Camp? Glen Burnie Fit Camp classes are designed to help you achieve the healthier lifestyle that you’ve always wanted through fun and...

4 Ways to Stay on Top of Your Nutrition When Traveling

While traveling can allow fun, unique and highly convenient food options, sometimes they may not be the most ideal when you're working towards or focusing on maintaining good nutrition. Don’t let travel get in the way of your progress by implementing the steps below....

Double Badge Day: PR Your 1RM Jerk and 400 Meter Run Time!

It's a DOUBLE Achievement Badge Day team! Today, you will be testing your 1RM Jerk. You can earn a Bronze, Silver, or Gold badge based on your lift-to-bodyweight ratio. If needed, you can weigh yourself on the InBody Scanner beforehand (we can help!). Below are the...

It’s Badge Time: PR Your 1RM Back Squat!

Now’s the time to start earning some badges folks! Today, you will be testing your 1RM Back Squat. You can earn a Bronze, Silver, or Gold badge based on your lift-to-bodyweight ratio. If needed, you can weigh yourself on the InBody Scanner beforehand (we can help!)....

Two Main Types of Kettlebell Swings

Article by Coach Emmanuel Ho. What you’re getting yourself into: ~1000 words, 13-18 minutes to read Here at Glen Burnie Fitness and Nutrition, there are two main types of kettlebell swings. You may know them as the American kettlebell swing and the Russian kettlebell...

The Mobility to Sustain Your Training

During your weekly health and wellness routine, mobility can be the one factor that is easily overlooked. It’s just as important as keeping up with a steady workout schedule or dialing in on nutrition. Besides your rest days, mobility should be factored into your...

Keeping Things Interesting: 5 Ways to Crush Meal Prep Boredom

In the beginning, getting started with weekly meal prep can be a lot of fun. You look forward to “Meal Prep Sundays” and setting up your beautiful layout of organized food to post on Facebook and Instagram to share and motivate others! But after a few weeks, it’s...

The Importance of Tracking your Workouts

Ever come in for a workout, looked at the whiteboard, then thought, “What the heck is my 5RM Strict Press?” Or better yet, you aren’t even sure what a “5RM” is! Whether it’s a new concept for you, or if you haven’t kept up with it for a while, tracking your workouts...

Unplug: Social Media Less and Focus on You

Remember when the internet was an escape from the real world? Back when America Online (yeah… dial-up), Yahoo instant messenger, and online mini-games were ways to unwind, life was simple. Now, social media has made the real world that escape. It’s weird how just...

“Gymtimidation” and How to Get Over It

For some, the gym can be a bit scary. When I first started looking to start a fitness routine years ago (hey there Bally’s!), I had NO CLUE what I was getting into. I stuck with cardio machines because they were way easier to get started with vs. trying to figure out...

Get Your 1st Strict Pull-up!

In CrossFit Open Workout 18.3, we witnessed some of our members get their 1st kipping pull-up! These moments were crazy-exciting for both the athletes who conquered the movement and for those who watched it happen. Now, let’s take things up a notch. If you’ve been...

The Self Discipline for your “Why”

You started your health and wellness journey for a reason. Whether it was to get better at a certain sport, to improve your body composition, or simply to be able to keep up with your kids, you have a “why.” Sometimes, we’ll put the things that are getting us to our...

Sharing is Caring: 3 Steps to Get a Friend in on Your Fitness

You just finished up a partner workout and now you’re thinking, “Man, that was a blast! I wonder if (INSERT BEST FRIEND’s NAME HERE) would have enjoyed that?” And you’ll never know unless you get them in the gym with you. Below are three steps to get your bud in on...

Hand Care for Calluses

Article by Coach Emmanuel Ho. What you’re getting yourself into: ~700 words, 8-15 minutes to read If you’ve been exercising for more than a few weeks at Glen Burnie Fitness and Nutrition, you may have noticed that your hand starts to form calluses. Typically, calluses...

Setbacks Happen, Now Move Forward

We all experience setbacks. Whether big or small, they just happen whether we like it or not. It’s an unsavory part of life. Setbacks can leave us in a quandary, making us wonder what mistakes were made for whatever unfortunate event to occur. The wonderful thing...

Exciting Progress!: Introducing our Achievement Badging System

Getting those nice wins in class (like a clean and jerk PR or your 1st 15 ft. rope climb) has just become even more exciting! Starting March 1st, we’ll be implementing an Achievement Badging System to celebrate your big moments in class with your fellow members!...

Yes, the heck you CAN!: Kicking “Can’t” to the Curb

It’s a dreadful four-letter word. “Can’t”. We’ve all thrown it around throughout our lives. It’s a very easy thing to say. “I can’t!”, or even “I can’t stand…”. I’m known to throw around the latter. We’ll get to that in a bit, but just know that this post is all about...

The 2018 CrossFit Open is Here: Things to Know and LOVE about it!

Some of us have participated in The CrossFit Open and pretty much know the hype behind announcement night (every Thursday at 8pm for 5 weeks). For those who are new to The Open, check out things to know and love about what you’ve signed up for!

Staying on Track: Goal Achievement through Planning and Support

We are a good bit into the New Year. With January come and gone and us now well into February, the focus on what you want to accomplish in 2018 (whether it’s fitness, financial, or career related) should be in full effect. Goal setting can be exciting, but can also be...

To Train or not to Train: Finding a Balance

Let’s face it: working out can be FUN. When you get into a consistent fitness routine and really begin enjoying your workouts, it can be easy to start hitting the gym hard as many days as you can per week. You must be careful with this; though it is important for you...

It’s OK to ask for help

Just a few days ago one of our coaches posted a goal for 2018 that read “This year I am going to start asking for help”.  This got me thinking back to March of 2015 when I made one of the best decisions of my life and asked for help. Why I Needed a Mentor! We are all...

2018 Wreck Room Intramural Open

2018 Wreck Room Intramural Open For the last two years we have done the CrossFit Open intramural style and this year we’re doing it all over again.  This was a fantastic idea given to me by a friend Chris Cooper. How it works If you’re unfamiliar with the CrossFit...

Andy Corn: Nutrition was the game changer

I had been doing CrossFit here for almost two years before going on a Wreck Room Nutrition Program.  The reason I finally decided to dial in and go on a custom plan was because I wanted to perform my best at the battle of the Vikings competition. Also wanted to reduce...

How would you grade yourself?

I posed a question in our private Facebook group today asking, “Who is the most positive person you know?” and the answers blew me away.  The intention of the question was for everyone to think about close friends and family, but I didn’t expect their answers to focus...

Risk vs Reward: What’s it worth to you?

By Magan Schneck CrossFit was a new strange addiction for me when I started. The results were clear, and the gains were exciting. I've never done anything before that made me look and feel the way CrossFit did. My first six months of CrossFit was great. I became...

Planning your year of results

Members of Wreck Room will spend December planning out their results for next year. First, we will review what your “Perfect Fitness” goal is.  Then we will choose their goals that lead to their perfect result.  Performance goals, nutrition goals, aesthetic goals, and...

I feel like I should be doing more, but I do what I can

By Hope McNew There are a lot of days I feel like I should be doing more, but I do what I can.  I never saw anything I was doing as inspirational or motivating.  I am working out for myself and to hopefully maintain the hard work I have put in so far.  This stupid...

You always have a choice. Do your homework!

By Diana G. As you may already know, I'm a Marine and as a result I move around a lot.  In the process of transitioning to a new location two of the most important things for me when getting settled in at my new location are a place to live and a great box.  Most...

Why I keep falling off of my diet plan

You work hard to stay on track with your long term weight loss plan. But when a birthday part or holiday weekend comes around, you tend to dive off the deep end (and we don’t mean the pool). The truth is, you’re not alone. The American Journal of Clinical...

Not your normal holiday countdown

Let’s. Dial. It. In. No matter what life has thrown at you, YOUR HEALTH IS STILL YOUR PRIORITY. I‘m asking you to take action and prove it. Let’s do it together. May I have your attention please? Thanksgiving is in 28 days. That’s 4 weeks. Assuming you exercise 3 days...

REstarting your fitness routine is always the toughest part

I know after a long time or even sometimes a short period of time away from doing any kind of fitness, it can be difficult to come back.  Here are some tips that may help to get you back into a fitness routine: Make a short-term commitment to yourself.  What do I mean...

It’s busy season but Krista gets her workouts in

Krista is in the middle of her busy season at work but still manages to make working out a priority.  No excuses.  The benefits outweigh everything else.  Now she's here to tell us how she pushes through. My name is Krista (or Veblen to some of you), I started at WRC...

Are your kids on the right path?

I love everything Crossfit does for me. It reduces stress, makes me stronger, more confident, it's the best part of my day! And all in one hour a day! It fits neatly in between every other thing that I’m juggling as a working parent. So why shouldn’t I want those same...