Thursday, January 23, 2014

WOD for Thursday:

1.) Skill Work- For 6 sets complete the following:

3-10 Toes to Bar (Pick reps to complete for 10 seconds unbroken; key is consistency)

-10 Second Transition-

:30 Second Handstand Hold/Plank Hold

-30 Second Rest-

2.) 6 rounds of the following:

3 Minutes for Calories Air Dyne/Row (alternate sets)

-3 minutes rest-

Post total calories to comments.

Wednesday, January 22, 2014

UPDATE FOR CLASSES: As of now- we are cancelling both the 6:15 and 7:15am class. We are still holding the 8:15am class and all others.

It’s Why We are Part of CrossFit Balance… Community!

The differentiation between Crossfit and working out alone is the community. We motivate, challenge, and encourage each other. One of the rules on our chalk board says “you are not finish until everyone finishes the workout” and this is what we mean by community. We have all been the last one to finish a workout in a class and whether you’re embarrassed, disheartened, or tired it is always encouraging to have someone motivating you and helping you succeed. 

We should always help each other whether its cheering or helping putting someone's weights back because the tables will always be turned. There is more to CrossFitting then just working out. 

WOD for Wednesday: 

1a.) Deadlifts

1X5+

-60 seconds rest-

1b.) 4X 10-12 DB Shoulder Press

2.) 11.2 Open WOD- AMRAP for 15 minutes: 

9 Deadlifts (155/100lbs)

12 Hand Release Push-ups

15 Box Jumps (24/20in)

Post weight/reps and total reps to comments.

Tuesday, January 21, 2014

DUE TO THE WEATHER- ALL THE CROSSFIT CLASSES THIS EVENING ARE CANCELLED. THERE WILL BE NO 5, 6, 7, 8PM CLASS.

INTRODUCING.....ERIC!  You can find him in the morning classes or this past Monday, in the 5pm class.  He has been CrossFitting for about 6 months and he is know representing in the Open Division of the Capital Affiliate League.  The first weekend of CAL, Eric found his calling....BURPEES!  He was crushing it!  Soo it was no wonder that when the workout came up on Monday calling for 2 sets of 40 Burpees to a target with a 1:1 work:rest for total time, Eric was on it!

He completed in 5:22 holding the PR of the day which beat out Nigel's record of 5:35 in the morning class.  

He also received for the "Best Time" the "Best Bar Ever!- by Custom Fit.  For more information about this protein bar click here.  I describe it as the best bar ever because it truly is.  The taste is out of this world.  I have no discipline if there is a box in my apartment.  Unlike other bars that are dense in perservatives, these are made fresh and delivered and the ingredients are included in the link.  As most of you know, I am a fan and they are a good substitute to satisfy a sweet tooth!

Great workout Eric!  Shout out to Custom Fit for the "Best Bar Ever!"  

WOD for Tuesday: 

1.) EMOM for 26 minutes: 

Odd- Muscle-ups/Dips/Pull-ups (Pick one and choose a number of reps that you think you can manage for 10 sets; key is consistency)*

Even: 100m Row

2.) Alternating Tabata for 8 sets of each (8 minutes): 

Plank Hold

Ab Mat Sit-ups

*If you pick 3 Muscle-ups= 36 muscles up under stress in 26 minutes; consider overall volume; aim for unbroken, but it's alright if you end up breaking these up say after round 5....

*May consider using weight for weighted pull-ups/dips

*Muscle-ups- aim for consistency whether it is using open grip, working on your kip across sets (some may be focusing on hollow body position and improving this position)

*Be reasonable with scaling- consistency- this is not the time to max out in the first set

Post scaling/reps and total number of sit-ups to comments.

Monday, January 20, 2014

 

"Put yourself out there, push the limit.  Live."

Last weekend I got to play retirement.  I visited my parents in Marco Island, Florida and enjoyed my first ever "early bird special" where a wise man crooned Frank Sinatra songs and the soup, salad, and dessert were free.  Not a bad Saturday night!  In Marco Island, the people watching in the morning on the beach is fantastic.  My brain was in over drive evaluating the health of the knees, hips, and guts as everyone hustled or meandered on their morning walk.  Of course, CrossFit was on my mind (I should have taken a picture of the 4 pood kettle bell I made in the sand).  I sat there judging folks' gait, and seeing the correlation between health and happiness right in front of my eyes.  It inspired two seemingly contradictory thoughts. First, it showed me the days I spend in the gym are body rehab.  Does my shoulder mobility stink, or do my knees track in on every squat?  I plan on showing up to the gym 5 to 6 times per week, around 300 times this year, and each time is a chance to correct these issues.  Millimeter by millimeter.  By the time I am walking on the beach in Marco Island in 40 years, those millimeters will matter and will be the difference in if I can choose to run, pick up a shell, and relish each step.  Second, on that beach I felt extra perky in my own walk, doing handstands and gymnastics, as if I was showing off.  What limit can I push my body to right now?  Improving how my body moves, millimeter by millimeter will matter just the same to push my body to it's limit.  Attacking my goals with reckless abandon and letting go of the worry of failing will also help.  The point is live, and offer no excuses, and I WILL be able to do a handstand when I'm 82.  Oh, and do the Open.  Put yourself out there, push the limit.  Live.

-Emily Baskin

WOD for Monday: 

1.) Back Squats

2X5, 1X5+

2.) Push Press

2X5, 1X5+

3.) 2 sets of the following: 

40 Burpees to target (6" above arm extended; may use bar/rings)

1:1 work rest

Post weight/reps and times to comments.

Saturday, January 18, 2014

Wishing Michael and Vincent the best of luck at the NorCal Masters this weekend!  Kick some butt!

REMINDERS: This weekend make sure to go out and support your CAL competitors at gyms around the area, check out the schedule. Hopefully most people will get to enjoy the long MLK weekend! Have some fun!  We will be having classes as regularly scheduled this Monday despite the holiday!  Be sure to get in here and train!  Also, Michael Lorenzen will be competing this weekend and will not be holding the Gymnastics Class this Sunday.

PALEO CHALLENGE IS ON!  Whether you are participating or not check out this:  Slow Cooker Mexican Cauliflower Rice - Move over Kale, Cauliflower is the new trending superfood of 2014 and this recipe helps you have a little fun with it. After I cooked this I paired it with some grilled chicken and it lasted me a week. I always make extra too so I have it at work.

WOD for Saturday:

1a.) 3X 6-8 Pull-ups

-Rest 1:30-

1b.) 3X 6-8 Dips

-Rest 1:30-

2.) Add 1 exercise per round of the following:

2 Deadlift (315/225lbs)

6 Toes to Bar

9 Dumbbell Push Presses (35/25lbs)

12 Dumbbell Static Lunges (same weight)

24 Box Jumps (24/20in)

100 Double-unders

Post time to comments.