Thursday, January 28, 2010

WOD for Thursday:  “Filthy Fifty”
For time:
50 Box Jumps, 24/18 inches
50 Jumping Pull-Ups
50 Kettlebell Swings 16 kg
50 Walking Lunge Steps
50 Knees to Elbows
50 Push Press, 45/33 lbs.
50 Back Extensions
50 Wall Ball Shots, 20/12 lbs.
50 Burpees
50 Double-Unders

 

Mid-Atlantic Erg Sprints this Saturday, January 30^th!

Balance Gym Trainers Compete at the Mid-Atlantic Erg Sprints: Ben, Ryan, Danielle, Mark

How to maximize length on rower….

• Power: hips, lower back, quads (impact of upper body is minimal on power)
• Seat position: want shoulders in front of seat
• Keep knees (hip width) closer together to enable your quads to deliver power more effectively in length (enables transfer power more effectively to foot stretchers)
• Stretch of arms is critical, which helps create length in recovery phase of stroke cycle (never want to arrive at catch position with arms bent)
• Body positioning: Distinguish between stiff upper body position (with arch and erect chest, which requires a lot of energy) versus more relaxed (maintained by tension in core not back- bring shoulders down a bit, which enables you to have more length); never want length to come at expense of more stable position

-Tips taken from former Olympic Coach, Chris Wilson

Announcements:

-This Saturday Evening!- “Old School” Theme Party- AC, Danielle, Ben, and Mark’s Birthday Bash; Dress Appropriately: college greek letters, school girl attire, frat attire! Starts at 8pm.  Bring friends!

-FREE: Feb 6^th/Feb 20^th (12 p.m.) Injury Prevention Seminar and Pillar Strength by Lauren Polivka, PT.

-Come out to Alexandria, VA to cheer on Balance Gym Trainers at the Mid-Atlantic Erg Sprints

Wednesday, January 27, 2010

Great workout to our out-of-town athlete!  Linda Dionne currently crossfits at Crossfit Bernardsville in NJ.

WOD for Tuesday:

Snatch Pulls

2-2-2-2-2

5 rounds for time:

7 Push Jerks (155/105lbs)

7 Pull-ups

Post weight and times to comments!

Announcements:

SIGN UP FOR FEBRUARY FOUNDATIONS! 

Tues/Thurs at 7:30pm- Ryan

2/9, 2/11, 2/16, 2/18, 2/23, 2/25, 3/2, 3/4

Also, if you are interested in morning classes or a morning foundations course, please contact Danielle at danielle@balancegym.com

Tuesday, January 26, 2010

Michael Hall- Yoga Instructor at Balance Gym (Class times at Mon/Wed 6:15pm and Sat 11am).  Michael is also new to the CrossFit Balance Community!  We are looking forward to seeing him progress in foundations!

WOD for Tuesday:

Squats

3-3-3-3

7 rounds for time:

6 Ring Dips

9 Medicine Ball Cleans-to Wall Ball Throws (20lbs/16lbs)- 10 ft target

200 meter run

A bit more about Michael:

Michael is both eclectic and energetic, just like his teaching style.
With a keen eye on precise alignment and room for playful free
expression, Michael teaches with tenacity and levity. Challenging the
class as a whole and fostering students individually, he provides
opportunities for the deepening of poses and practice as well as a
chance to "just let go."

Michael strives for a yoga applicable on and off that mat, integrating
the principals of proper exercise, a nutritious diet, breath control,
relaxation, and meditation. While holding a 200-hour Sivanada yoga
certification from the Vedanta Forest Academy (Yoga Alliance
recognized), he has also apprenticed under Iyengar teacher Kristen
Krash, bringing form and alignment to a freeing practice. A background
in public relations (George Mason University, Barksdale Ballard) and
comedy club hospitality (DC Improv) doesn't hurt the levity in the
room.

Michael's love for teaching yoga stems from his years of personal
practice, believing that yoga brings tranformation.

Monday, January 25, 2010

"I have been training Capoeira (an Afro-Brazilian martial art) at CapoeiraDC for six years.  Capoeira is a high-intensity, unique martial art that incorporates fight, dance, acrobatics, and music. CrossFit is a natural complement to Capoeira training.  I am currently enrolled in the CrossFit Foundations program and hope to enhance my strength, power, speed, endurance, and balance through Crossfit.  Similar to Capoeira, CrossFit thrives on a strong community base; I love the healthy competition, challenging coaches, and camaraderie." -Jen

WOD for Monday:

Handstand Push-ups

5-5-5-5-5

3X500 meter row (Rest 2 minutes in between sets)

Some thoughts on approaching handstand push-ups:

Warm-up with 5-10 kick-ups on wall (hold for 10 seconds each)

Beginner:

• If you are unable to control your descent to the floor, then elevate feet on plyo box and walk arms out (jack knife push-up position-hips high).  You can always put an ab mat and towels above to decrease the range of motion. 

Novice:

• If you are able to comfortably kick up and control your descent, but unable to press up work on maintaining tension in your arms and kick out at the bottom.  Focus on control and getting forehead as close to ground.

Advanced:

• Increase your range of motion if you are unable to comfortably perform more than 5 HSPU.  Use bumpers plates on each side.

Sunday, January 24, 2010

Rest Day