Tuesday, February 2, 2010

Welcome to the team Meghan!

WOD for Tuesday:  

Shoulder Press

3-3-3-3-3

Complete 5 rounds for time: "DT"

12 Deadlift 155/105 lbs

 9 Hang Power Clean 155/105 lbs

 6 Push Jerk 155/105lbs

FOUNDATIONS ANNOUNCEMENTS:

Tues/Thurs at 6:30pm- Ryan

2/16, 2/18, 2/23, 2/25, 3/2, 3/4

TRACKING PROGRESS:

If you haven't yet received a workout log, please remember to grab one before class- they are located in bins.  Just a reminder- it is extremely important to track your progress and record your weights, reps, times, etc.  At the end of each month I will be inputing your PRs for lifts onto the site.

INTRODUCING MEGHAN GAAB!  

Meghan found her passion for competition and fitness her senior year of high school when she became a member of a highly competitive traveling rowing team and began racing internationally. That fall she signed with Southern Methodist University in Dallas, Texas and ended her season that summer by earning a spot as the Women’s Single on the U.S. Junior World Championship Team and raced in Athens, Greece. At SMU she was a member dynamic member of the varsity team earning a place on NCAA’s Honor Roll and All-Region Team three years in a row. Meghan moved to the D.C. Metro area in spring of 2009 to train with an elite rowing team in the area and take the next step in reaching her goal of making the United State National Rowing Team.

ROWING WORKSHOP:

On February 11th at 7:15 pm in the main gym at Thomas Circle, Meghan will be holding a free rowing workshop.  The goal of this workshop is to review the proper technique applied on the ergometers.  By breaking down the stroke cycle down to approachable sections we build the basic skills and make necessary adjustments to each individual's stroke.  We will also spend some time discussing how to mentally approach workouts on the erogmeters to prepare anyone to embrace their inner rower.

Meghan will be hosting several more workshops for members who are unable to attend.  Please contact Danielle@balancegym.com for more information.

FOUNDATIONS:

Foundations for the February 9th 7:30 pm class is full.  We will be posted information for an additional course at the end of the week.  If you are interested in a morning foundations course, please contact Danielle.

Monday, February 1, 2010

WOD for Monday:

Front Squats

3-3-3-3-3

Complete the following for time:

10-9-8-7-6-5-4-3-2-1

Kettlebell Swings (1.5/1 pood)

Push-ups

Pull-ups

Sunday, January 31, 2010

Rest Day

Saturday, January 30, 2010

Crossfit Balance involvement with Sports Teams is growing in the community.  Above- Graham King, Owner, works with a member of the MSC Mustangs Soccer Team.  Other teams include: USA Rugby, Potomac Athletics Rugby Club, Northern Virgina Rugby Club, Washington Furies, Washington Renegades, Georgetown Rugby Club, Potomac Elite Skulling Team.

WOD for Saturday: Complete the following for total number of reps.

10 minutes Handstand Push-ups

5 minutes Squats

2 minutes Pull-ups

1 minute Push-ups

-from the Main Site

Lauren Polivka, our PT, and Graham King were recently interviewed regarding ACL/injuries in young women- With Proper Training, Girls Don't Have to be Weak in the Knees

Just a reminder: Lauren's "Injury Prevention" Seminar is Feb. 6th at 12pm at Crossfit Balance.  It is free and attendees will receive half off a physical therapy functional screening assessment with Lauren.  All current Crossfit Balance members should attend! 

Also, we have 1 more spot available for the 7:30pm foundations class with Ryan that starts on Feb. 9th.  Please contact Danielle.

Friday, January 29, 2010

WOD for Friday:

Cleans

1-1-1-1-1-1-1

Check out the master behind our strength grid and pull-up bar systems, Frank Passanante, who crushed his prior "Filthy Fifty" time this morning.  Great job hanging in there!

Steelfit Strength Systems LLC

www.steelfitstore.blogspot.com

Good luck to Chris Sheppard and Dan Samarov this weekend in Charlottesville Fitness Challenge! We will be cheering you on in spirit!!!!!!!!!!!!!!!!!!!!!!!!