Free Intro Class

Free Intro Classes Thursdays at 1 and Saturdays at 12.

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Location & Contact Info

Balance Gym - Thomas Circle
1111 14th Street, NW 
Washington, DC 20005
Phone: 908.246.7840
Main Gym Phone: 202.216.9000 
E-mail: danielle@balancegym.com

CrossFit Foundations


E-mail Danielle at danielle@balancegym.com for pre-registration and availability. Purchasing online will not guarantee you a spot until you are confirmed. 

JANUARY: 
Sunday- 1-4pm: 1/5
Sunday- 1-4pm: 1/12

Sunday- 1-4pm: 1/26

FEBRUARY: 
Sunday- 1-4pm: 2/2

 

 

Quote of the Week

"If you really want to do something, you'll find a way. If you don't, you'll find an excuse."

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Thomas Circle | Kalorama | Glover Park

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Beat the Streets - Sept. 28 at 10 AM
Wednesday
Mar312010

Thursday, April 1, 2010

WOD for Thursday:

 2K Row

Muscle-up Practice

1.)    Advanced- 3 attempts of max reps (rest 3 minutes in between each set)

2.)    Intermediate- Have a muscle-up, but unable to do consecutive ones- work on transition and form

3.)    Beginner- Kipping Pull-up technique;and/or Ring Dips/Bar Dips (We will determine how to approach these based on level)

Post 2K row time to comments.

Meghan’s Advice for approaching a 2K:

This is a look into my mind and how I approach each 2k race. It is important to go into it with a game plan because your body is stronger then your mind. By having a race plan you are giving your mind something to think about, a job to do. This will allow your body to perform to its best ability and you to walk into the piece with confidence, focus and goals.

First off pick a goal time and figure out the average split you need to hold to get that time: So for example to pull a 7:04:0 I would want to pull a 1:46 for my split:

Erg Calculator

Don’t Know where to Start with Your Goals- National Testing Team

Indoor Rowing Championships

First 500m

Starting 6 Strokes:Three Quarters, Half, Half, Three Quarter, Full, Full

Ten Strokes for a High Stroke Rate

Ten Strokes for Settling into Race

I usually settle into a Stroke Rate that is a little higher then the body of the piece will be, this also means that my split will probably be a second or two faster then my goal split/ time.

In the first 500m I am thinking about keeping my strokes light and quick to maintain that higher stroke rate.

What not to do: Blow it all out in the first 500m and think you will be able to maintain it… The first 500m is a foundation for the rest of your piece.

Second 500m

The Second 500m is about lengthening out your strokes and going through a check list of technical adjustments you may need to make. As you lengthen you may drop your stroke rate but always maintain your power and connection.

During these 500m your strokes should be powerful and efficient… This is also likely when things will start to burn a little.

My Technical Check List:

  • ·        Apply Pressure through the Legs!
  • ·        Early Arm and Body Prep from the Finish of the Stroke
  • ·        Tight Core into the Catch
  • ·        Grabbing with your lats and back to connect your legs to the chain
  • ·        Squeezing your quads and shoulder to maintain your pressure all the way to the finish
  • ·        Controlling the slide and maintain composure through the recovery
  • ·        Keeping your hands up into the box

Third 500m

This is your 500m! This is when you attack. This is when your competition is at they low point…This is usually the part of the piece when I start telling myself the harder I go the faster I am finished

Keep the rate steady, the strokes powerful.

Focus on swinging through each stroke and maintaining pressure on the footboards.

Often during a piece my mind may try to wonder or worse focus on the pain. For me it is very important to be prepared to go through my technical point whenever I can to stay focused and maintain stroke efficiency; which will get me to the finish faster!

I may call some 10 Stroke pieces to focus on some of my Technical points.

Some of my favorites are “10 Strokes for:”

Leg Drive, Stroke Length, Squeezing Through to the Finish and Quick/Solid Catches.

Final 500m… Split into 2x250m

The last 500m is broken down into two 250m for me.

At the 500m to go mark I start to think about keeping my connection quick and trying the strokes consistent.

At 300m to I start to quicken my strokes, keeping them powerful but preparing for the sprint.

At the 250m to go I raise the stroke rate as high as I can efficiently raise it and drop my split as low as I can.

The last 250 is less then a minute. In my mind I can hold onto anything for ONE minute. This is your chance to lay it all out, leave nothing to doubt.

One last thing: DO NOT EVER STOP UNTIL THE METERS SAY 0m!!!

I hope this helps you go into this 2k with confidence and a solid mind set. If you have any questions post them below or I will see you in the gym!

Wednesday
Mar312010

Wednesday, March 31, 2010

Ash Cope takes his workouts to Vegas.

WOD for Wednesday:  

Complete for time:

75 Overhead Squats for time (95/65lbs).   200 m sprint for every broken set.  Record time and total number of sprints completed.  Your objective is to do as little sprints as possible/complete as few broken sets of OHS.

Double-Under practice:

Beginner: Work on footwork drill or singles.

Intermediate: 1:00 AMRAP rest 1:00 repeat 3 times

Advanced: 300 for time

Announcements:

Meghan's "Death Row" Class at 6:15pm every Wednesday.  For those of you fresh out of foundations, I highly recommend attending a class if you can make it.  There will be a warm-up, skill review (similar to our regular group classes), and a WOD.  Great for those who need work on rowing technique.  Elliot Park's, a trainee at CF Balance, describes his experience in the class:

"I thought it was great - I got good individual instruction on technique and we worked on some drills/pieces that were new and interesting.  Focusing on stroke rate was strange because although initially, I felt like I was going too slowly to really feel it, once I figured out how to make my strokes more powerful and efficient, I was working just as hard on each stroke as I would have been trying to increase the rate (felt like more power per stroke at a lower rate was as tough as a higher stroke rate where each stroke wasn't as explosive)."

Monday
Mar292010

Tuesday, March 30, 2010

Erin Daste!  When asked, "What impact has Crossfit had on your life?"  

“Insane.  If you ever want to get real with yourself, go to Crossfit.”  I had a very clear idea of how out of shape I am, pretty much from the beginning.  It was humbling.  However, I love the atmosphere.  Everyone is there to work.  Some days I really struggle. It’s a very emotional thing for me.  I didn’t expect that."

Keep up the great work, Erin!

WOD for Tuesday:

Weighted Pull-ups

1-1-1-1-1

Complete for time:

Block Run (800 m run)

30 Burpee/Box Jumps (24in/20in)

Block Run (800m run)

Monday
Mar292010

Monday, March 29, 2010

Congratulations Josh Courage who placed 8th at the VA Sectionals this past weekend!  Josh Courage has been a large part of the Balance Gym Community for those of you who haven't ventured over to the Balance Gym Kalorama location.  Watch out for Josh Courage at Regionals!

WOD for Monday:  

500m row (time trial for March Madness Competition- details to be announced in class)

Deadlifts

2-2-2-2-2-2-2

Announcements:

Foundation Courses begin this week!  There are still a couple spots available.

Saturday
Mar272010

Saturday, March 27, 2010

HAPPY BIRTHDAY RYAN!!!!!!!!  Ryan has been responsible for heading up the Foundation's classes at Balance.  He is a phenomenal and patient coach who motivates, supports, and enjoys showing his clients why he is soo passionate about Crossfit.  Begin your process of exploring Crossfit with Ryan in his upcoming foundation courses this Tuesday (6:30 pm or 7:30pm).

Post-workout recovery.

Congratulations for completing Foundations! 

 WOD for Saturday:

"The Chief"

AMRAP for 3 minutes:

3 Power Cleans (135/95lbs)

6 Push-ups

9 Squats

Rest 1 minute.  Repeat 5 cycles total.

Post rounds completed for each of the 5 cycles.