WOD for Thursday:
Shoulder Press
5-5-5-5-5
Alternating Tabata Rounds (20 seconds work: 10 second rest) 16 rounds total:
Snatch-Grip Deadlifts (175/115lbs)/Burpees
Each athlete will perform 20 seconds of first exercise, followed by 10 second rest period, and alternate to 20 seconds of second exercise, followed by 10 second rest period and repeat. (8 rounds for each exercise will be performed)
Announcements:
Crossfit Balance Affiliate Team Prepare for the Mid-Atlantic Regional Qualifiers: Team Workouts this Saturday at 12pm. We encourage all those on the team to also complete posted WOD in addition to 12pm team workout.
This past Saturday, April 10th, Crossfit Balance held try-outs for the Affiliate Team competition that will be competing to qualify for the upcoming 2011 Crossfit Games. The Affiliate Competition will be held during the Mid-Atlantic Regionals May 7-9th in Logan, Ohio. Crossfit Balance will be taking 4 men and 2 women on its Affiliate Team.
The try-outs consisted of 3 workouts. We were seeking the most competitive team based upon athletes strengths’ combined. Based upon our try-out workouts, we were seeking well-rounded athletes and our workouts tested athletes on strength, metabolic conditioning, and various skills. Our workouts were as follows:
Workout #1: 2 Repetition Max Deadlift-
Each athlete has 3 attempts that must be completed within 10 minutes to achieve a 2 Rep Max Deadlift.
Workout #2- Complete for time:
500 m row
5 rounds of the following:
3 Muscle-ups (Women had to complete 5 pull-ups)
5 Power Cleans (135/95lbs)
200 m run
Finish with a 500 m row
Workout #3- Balance Chipper- Complete the following for time:
60 Double-unders
50 Box Jumps (20”)
40 Burpees
30 Pull-ups
20 Ring Dips
10 Snatches (95/65lbs)
All athletes had outstanding performances! Ash Cope pulled a 445 lb 2 Rep Deadlift max. Cristyn Cram cranked out Double-unders. Allison Jettson one week prior was unable to do kipping pull-ups and performed the pull-ups as prescribed! Lamaar Datcher’s look of intensity and persistence throughout all workouts was one that every Coach would wish they could see upon each athlete’s face. Ryan and I felt a tremendous amount of pride and respect for each of the athletes and are very proud of everyone’s focus, determination, and progress.
We determined the team based upon the try-out results (the scores were to reflect the most well-rounded athletes) and the Coachs’ determination as to each athlete’s ability to perform workouts as prescribed, skill capacity, and overall strength/weaknesses in several of Crossfit’s general physical skills. The Coach’s have determined that the team will be consisting of the following athletes:
Ryan Putz, Jed Clift, Rob Jordan, Mike McDermott, Allison Jettson, and Lauren Twohig.(Ash Cope- Assistant Coach/Alternate)
Congratulations to all those on the team and great work to all of those who completed the workouts! We welcome all to come out to Ohio and support the Crossfit Balance Affiliate Team and individual competitors including Danielle Dionne and Josh Courage.
Monday, April 19, 2010 at 06:00AM 
