Wednesday, February 23, 2011
Tuesday, February 22, 2011 at 07:19PM WOD for Wednesday:
Back Squats
3-3-3-3-3
Complete for time:
25-20-15
Wall Ball Throw (20/16lbs)
GHD sit-ups
Post weight and time to comments.
Announcements:
Bobby’s Deadlifting Seminar at 7pm tonight- Be prepared to train and learn. The list includes the following: Kamran Naim, Ewan MacDougall, Sara Meyers, Ann Jackson, Joe Dezmin, Katie Driscoll, Adam Sigelman, Michael Prather, K’ai Smith, Steve Bentley, Cristyn Cram. If you are unable to make it please email me by 12 noon, soo that we may make the space available to someone else.
DC’s Most Primal this Sunday at Primal Fitness! Come out and support our athletes! More details on events, times, and located to be posted.
CrossFit Balance Community: What do you appreciate and enjoy most about the CrossFit Balance Community? By Danielle
Between commitments for graduate studies, demanding work schedules, travel obligations, and friends and family, we all find time during our workouts to connect and support one another. Bonds emerge as we encourage, motivate, gain respect and admiration, and experience the pain and gains within our walls. In the last year I have experienced and witnessed these bonds strengthen beyond our workouts to forging a stronger social community where we inspire one another in our active endeavors, take pride in one another’s accomplishments, and most importantly develop special and everlasting friendships.
CrossFit affiliates are distinguished between other training facilities/gyms based upon the workout nature and social and supportive atmosphere. Your experience at a gym goes from achieving your fitness goals, to making friends and having fun. Friends or fellow CrossFitters will hold you accountable, and are imperative for your success at the end of the day.
Don’t let moments pass you by, nor take each other for granted. Smile to that person beside you who you quickly make eye contact with. Say hi and introduce yourself to someone new. Appreciate one another’s support. Life is short. As I write this, I think back on the wonderful memories and workouts I had with Amanda Miller. That helpful tip on mechanics, encouragement in a workout, or compliment for effort or workout performance may make a person’s day. At the end of the day we want to bring out the confidence in everyone by being a comfortable and welcoming place. I wanted to share with you my appreciation with everyone I have connected with and coached and how much of a family I consider you. I would like to share with you some CrossFit Roomies as pictured below based on household:
Burch, Quint, Lauren, Jed
Danielle and Jenny
Deborah and Diana
Soon to be roomies as of this weekend: Katie and Cram!
Reader Comments (27)
BS: 100-105-110-115-120
WOD: 14lb ball, ab mats, 4minutes
Back squat: 205-225-235-245-255
Wod: 4:24 rx'd
back squats: 115-125-130-135-140 (w/ some help up from Danielle on rep 2. and maybe 3)
wod: 5:36 w/ 14# ball and ab mats
In edgewater on my own
BS 185-205-225-225-205x5(no spot on the last set so went down in #. 225 was my previous PR)
WOD 12:26 rx'd includes a 4 min run at wb#30 for Pukie (didn't actually but was praying to it) sorry if that is TMI
BS: 95-100-105-110-115
WOD (w/14# ball [for the first time!], abmats): 4:47
BS: 135-145-155-165-170 (F on 2)
WOD: 7:58 rx'd
GHDs not too bad, still not used to...or good with that 16# ball
BS: 65-75-85-95-105-95 went back down to work on form really struggling with knee collpase....urgh!
WOD: 12# ball and abmat sit-ups 5:00
Is it me, or is Quint always shirtless?
BS - 135-185-225 - 245 - 225. - Dropped to 225 to focus on depth and form.
WOD - 20lbs Wall Ball, GHD Sit ups - 5:18
Hhahahaha... I knew I'd be hearing from you at some point today, Brendan. Well played.
Excellent post, Danielle. And speaking of Amanda, I wanted to let everyone know that I am in the process of organizing a fundraiser that Balance will be hosting on April 23rd in her memory. All proceeds will go to the Melanoma Research Foundation. More details to follow...
Nice post, Danielle.
I'll be out from now until the middle of May as I'll be coaching lacrosse in the Spring. (Xfit's daily variety has inspired me to strive for the same in practice planning, by the way.) Good luck -- especially to the 6:15am'ers.
Also, we (Gtown's biz school) hosted a hoops tourney this past weekend, which benefited Horton's Kids. We had about 25 school from all over the US play some inspired, good-and-bad basketball. A lot of old men yelling at refs, but also some legit, ex-college players. Anyway, we -- a team of 7 -- got to the semi-finals. Played 5 games over 2 days. Felt wobbly and creaky on Monday, but the Xfit training was an enormous help. Thanks.
Go get 'em Andrew - we'll miss you!
Back Squats: 135--150--165--180--190 (PR for 3 reps)
WOD: 6:44*
*Stupid a$$ me did 30 reps of each exercise on the first round, so I think I should take about 20 seconds off my time (or Lisa can you give me extra credit on my next assignment?).
BS: 135/185/245/275/295. WOD: 5:15+puke
Love the post Danielle.. and you!! Quint is sexy as a mofo!!
back squats 85-100-115-130-140(PR)
WOD: 5:20 with abmats. started with the 14# ball but Lisa vetoed that in the second round. demoted to the 12# ball and it was still so hard to get the danged thing up to 10 feet. Oh, how I envy my taller classmates who seem to be able to reach that 10' target just by extending their arms...
Ramon---you puked?!?! Simply awesome.
225-275-315-335-315 on Back Squats.
4:19 Rx on METCON
Thank you to everyone at CrossFit Balance for the wonderful hospitality, sense of community, and awesome intensity you displayed each and everyday that I was here over the past month. Your dedication and drive were truly inspiring and have aided me immensely in my personal recovery. If ever in Bamberg, Germany, please look me up for a beer (and maybe a WOD).
Kelly Webster
Lieutenant Colonel, U.S. Army
2nd Brigade Combat Team, 82nd Airborne Division
Made up two workouts to prep for DCs Most Primal:
A: 50m sprint to patio, giant sandbag over patio wall, Ash over wall, 50# sandbag over 30" box, Ash over box, sandbags and Ash back over box and wall, end with 180# prowler push. 3 rounds with lots of rest in between.
B: 12 minute AMRAP:
8 burpee box jumps @24"
24 double unders
Alley run
4 rounds + 1/2 alley run. Legs were smoked after prowler pushes.
135-185-225-245-250
WOD- 6:30- it was going great until the last set of GHD's- I just couldn't get through that last set.
Backsquats - 225/245/275/295/315
WOD - 4:41 Rx
BS: 90-100-110-110-120 barely
WOD: 4:42 w/14# wall ball, GHDs
Bobby's deadlift seminar after...really helpful. Thanks for the tips, Bobby.
BS: 205-235-255-285-275
WOD: 4:20 rx'ed (thanks Michael Hall)
Bobby's dead-lift seminar was great. Thanks dude.
135 - 185 - 225 - 255 - 275
WOD w/ abmats - 3:50
Kelly best of luck in whatever you do. Thank you for your service to our country and most importantly be safe.
BS: 135-165-185-205-225
wod: 7:12 as rx'd
Worked up to 205 on the back squats.
Didn't time the second part. But it felt pretty good.