Coming up this Friday: This Friday at SweetGreen: join us from 5:30-7:30pm post workout for 20%. A percentage of proceeds will go towards the Balance Gym Cupid Undie Run Fundraising efforts. Be sure to say, "I'm with Cupid."
Saturday, January 26th: We'll all be heading to Public Bar in Dupont to celebrate, Danielle, Mark, AC, and Ben's birthdays and, of course, raise some money for the team.10% of all sales at Public Bar, starting at Noon until 10, will go toward the Balance Gym Staff team's $15,000 goal!
We'll also be watching the Maryland vs. Duke game at 1, to really get the party started.
Sunday, January 27th: GYMNASTICS TUTORIAL- This Sunday from 11:00-12:30pm at CF Balance. Michael Lorenzen will be leading this. Please join! This is a great opportunity to practice progressions and get individualized feedback.
Time for a massage?
WOD for Thursday:
1.) On the minute for 10 minutes complete: 2 Hang Power Snatches and 1 Overhead Squat
2.) 10 minutes to complete the following:
1 Hang Power Snatch (115/85lbs) + 1 Lateral Bar Burpee, 2 Hang Power Snatches + 2 Lateral Bar Burpees, and on...
Post weight and round/reps to comments.
Take Advantage of the Special Massage Membership- Whether you are seeking a therapeutic treatment, relaxation, or sports massage check out Balance Gym-Glover Park for spa services.
*Massage Membership Program-$59/month
*Balance Gym/CrossFit members only
*Valid for any 50-minute massage or body treatment
*Can be shared with one family member
Visit the Soma Spa at Balance Gym website
here.
I've recently met with Jay regarding a recent shoulder issue. Here is a bit about Jay's experience: Though proficient in Swedish, Deep Tissue, and Sports Massage, he is most drawn to therapeutic modalities that alleviate specific issues of pain or physical dysfunction. In this regard he has studied Kinesio-massage with Glann Hakey whose system combines techniques of orthopedic massage with facilitated stretching.
Just a reminder, our quest to get fit is a wholistic approach along the health and wellness spectrum. This includes our daily workouts and also what we do outside our workouts, including rest/recovery/nutrition/sleep. Prioritize massage as a monthly indulgence or when needed for problematic areas. When it's come down to increasing mobility and other injuries, I've reached out to a physical therapist, chiropractor, and massage therapist.
-DD
Wednesday, January 23, 2013 at 11:00AM
Reader Comments (11)
1) worked up to 175#
2) 8 rds + 3 snatch, 135#
Worked on the full squat snatch, up to 70lbs
WOD: 6 rounds + 5 PSs, 75lbs
EMOTM: 95#, full squat snatch
WOD: 7 rounds, 95# (I stopped at 8:00 and did burpees last 2 minutes ... quality of reps was lacking towards the end, needed to save the shoulders)
1- Worked up to 40#
2-WOD: 7 rounds - 8 snatches & 4 Burpees @ 40#
1. Worked up to 55#, half with full squat snatch
2. 8 rounds + 3 snatch, 50#
EMOTM: 75-85-95 for the rest.
Metcon: 8 rds + 4 snatch (95#) (depth was lacking).
Worked up to 115 and then backed off because of pain in my hand causing ugly reps (I know, an ouchie in my hand; sounds lame).
WOD: subbed 135# front squats for snatches and regular burpees for over the bar burpees: 10 rounds + 4 front squats
SWOD:
1.) On the minute for 10 minutes complete: 2 Hang Power Snatches and 1 Overhead Squat
95#
MetCon
2.) 10 minutes to complete the following:
1 Hang Power Snatch + 1 Lateral Bar Burpee, 2 Hang Power Snatches + 2 Lateral Bar Burpees, and on...
7 Rounds + 4 HPS @ 105#
WOD: 8 Rounds + 6 snatches RX
EMOTM 65# with hang squat snatch
WOD: 9 rounds+7 snatch at 75
Forgot to post yesterday!
AM:
Worked up to 60# and like Ally did 1/2 as a full squat snatch
8 rounds + 1 snatch @ 70#
PM
95# squat clean thruster practice - Saturday is going to be fun!