E-mail Danielle at danielle@balancegym.com for pre-registration and availability. Purchasing online will not guarantee you a spot until you are confirmed.
Sunday- 1-4pm: 1/26
Wednesday, January 6, 2010 at 04:44PM 
WOD for Thursday:
Complete the following for time:
(Hang Power Cleans (155/115)/ Ring Dips)
12 HPC
21 Ring Dips
9 HPC
18 Ring Dips
6 HPC
15 Ring Dips
3 HPC
12 Ring Dips
Post time/with weight and appropriate scaling.
Tuesday, January 5, 2010 at 05:05PM 
Post-Lynne: Bobby Goodfellow, Assistant Coach, fine tunes our mechanics on benching.
WOD for Wednesday:
Clean Pulls 3-3-3
AMRAP 3 minutes:1 minute rest (5 cycles)
3 Toes to Bar
6 Kettlebell Swings (2/1.5pood)
9 Burpees
Post total number of rounds per cycle. If you are new to CrossFit workouts we will scale as needed including total number of cycles.
OLYMPIC LIFTS:
On the subject of Olympic Lifts the question has come up, “How should I approach these?”
Practice makes perfect! First and foremost, the o-lifts are technical lifts and striving for technical proficiency should remain top priority over load. I found that Josh Everett summed it up well in his book, Olympic Lifting:
If you are new to the lifts, focus on form and approach these sets as practice sets/focusing on mechanics. Don’t be tempted to load up the bar. Catalyst Performance- Performance menu is a great resource for articles discussing this. Greg Everett makes a great argument for striving for technical proficiency as a Crossfitter in the article titled, “The Importance of Technique for the Generalist.”
Additionally, as you have noticed we are integrating supplemental/auxiliary skills and exercises in our programming (snatch balances yesterday and clean pulls today). More specifically for today’s underlying objective in clean pulls is practicing our ‘second pull’ of the clean. When we pull the weight initially from the ground it will be slow and controlled, whereas in the second pull we gain more velocity on acceleration. A couple points: (These were taken from my Tommy Konos, Weightlifting, Olympic Style):
Here is one of my most recent favorite sites regarding O-lift tips to check out:
http://sageolylifting.blogspot.com/
Monday, January 4, 2010 at 09:33PM
Foundations Class for January 12th (Tues/Thurs at 7:30pm)- 1 Spot left. Please contact danielle@balancegym.com
It's time to bench press today!
WOD for Tuesday:
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Followed by:
Handstand Holds (3 max attempts)- 3 minutes rest in between sets.
Just a reminder to all: Please start posted times/reps/weights in comment section! Also, any questions and reflections on days workout post too!
Sunday, January 3, 2010 at 08:15PM CROSSFIT SPORTS POWER BLOG IS UP- SEE UNDER PROGRAM LINK
WOD for Monday:
"Death by Thrusters"- 95/65lbs
Execute 1 Thruster the first minute, 2 the second minute, 3 the third minute, and so forth until you can not complete anymore thrusters in that specified minute.
Finish with:
L-sit hold drill. Partner up. Each partner performs 2 minutes worth of L-sit holds (scale as needed). Timer stops for when set is broken up. Continue till 2 minutes is completed. Your objective is to complete 2 minute hold for overall fastest time.
What kind of shoes should I wear when I am weightlifting?
-Graham King's footwear
A good pair of weightlifting shoes can make all of the difference in your workout. Not only do they make your workout more comfortable for you, but they also help provide support in all of the right areas to help you reduce injury and stay healthy during your workout. It should always be a priority of anyone who takes lifting seriously to maintain their health, after all, isn’t that what you are working toward maintaining in the first place?
Lifting shoes are absolutely necessary for heavy duty lifting while standing, including different kinds of squats and dead lifts. Some of the benefits and features of a good pair of weight lifting shoes include:
Elevated Heels: The elevated heels on the back of lifting shoes solve several problems for the wearer, and also make any exercise much more comfortable. The lifted heels make up for any lack of ankle flexibility the lifter may experience, the elevated hells and high rise padding on the sides of the shoe provide stability and support that shoes that are not intended for weight lifting just cannot.
Reduced Injury Risk: Normal everyday shoes pose a real threat to weightlifters, especially those who lift heavy weights while standing. The support provided by a good pair of lifting shoes can really help an individual to avoid back problems that are caused my lifting, as well as leg, ankle, and foot injuries that are usually caused by shoes with little to no support.
Comfort While Lifting: Ordinary shoes can be quite uncomfortable for individuals who are lifting very heavy weights. The large amount of weight puts a lot of stress on different areas of the foot including the heel, the ball of the foot, and the lower leg that has been known to cause extreme burning sensations, soreness, strains and even tears in some instances. The more comfortable you are while lifting, the more effective you will be while performing your workout.
Any serious lifter should own a pair of lifting shoes for when they lift heavier weights. These shoes are generally most often used when the individual is performing standing lifts with large amounts of weight including squats and dead lifts. On top of all of these positive effects, proper lifting shoes also allow the individual to be more comfortable, and safer during their workout. There are plenty of great brands available, and anyone who takes lifting seriously should seriously consider owning a proper pair of weight lifting shoes.
Other alternatives to weightlifting shoes are vibram five fingers or chuck taylors. Check out this site for other alternatives:
