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
Saturday, January 2, 2010 at 08:32AM Shoulder Press
3-3-3
Row for 1 minute, and rest for 1 minute.
*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed - goal is row at least 3000 meters
*Penalty is 1 burpee pull up for every 5 meters under 3000 meters.
-From CrossFit Football
Thursday, December 31, 2009 at 02:21PM REST DAY
HAPPY NEW YEAR!!!!!!!!!!!!
TOAST TO YOUR HEALTH!!!!!!!!!!! Check out article below featuring Mark Crick!
Is it possible to incorporate cocktails into a healthful lifestyle? That's the question I explore in this week's "Eat, Drink and Be Healthy" column. The short answer is that each of us should review alcohol's potential risks and benefits in light of our own physical condition and health history when deciding whether to imbibe.
Mark Crick is a good example of someone who's made room for both physical fitness and enjoyment of alcohol in his life. A former professional rugby player, Crick now co-owns Balance Sport and Fitness, a gym just north of Dupont Circle. Crick helps clients work hard to meet their fitness goals. But, he says, "We're a very social gym. We do have happy hour, and we do have alcohol."
Crick points out that if your chief fitness goal is to lose weight, then you probably should cut back on drinking to reduce your calorie intake. He adds that when he was at the peak of his rugby career, he would forgo regular drinking -- though he always enjoyed downing a beer with teammates and opponents after a fierce match, a tradition he says attracted him to the sport in the first place.
Nowadays, though he remains in excellent physical shape, "I'm not intent enough on being in my best shape to forgo the pleasure of a social drink."
How about you? Do you manage to accommodate an occasional -- or a regular -- tipple in your health-conscious lifestyle? Or do you feel that drinking is incompatible with maintaining top physical condition?
Wednesday, December 30, 2009 at 05:40PM *Just a reminder- First foundations course begins January 4th (meets twice a week Mon/Wed 12pm). Spaces are limited!
BENCHMARK DAY!!!!!!!!!!!!!
For time:
"Jackie"
1000 meter row
50 Thrusters (45lb)
30 Pull-ups
Check out the video posted above. It reinforces crossfit's main tenants of- short and intense workouts. Also, note the importance of recovery.
With regards to recovery, this is just as important as the workouts performed in the gym. I have had several people ask me, "How many days a week should I train?" This will vary based on the individual (depending on whether you are playing a sport, new to crossfit, your body's response to workouts, schedule demands...). I will be posting more information elaborating on this topic, but just a quick few thoughts...The main site suggests 3 days on 1 day off; another option is 2 days on 1 day off, or 5 days on 1 day off. I personally find that it is tough doing more than 3 days on. Listen to your body...less may sometimes be better in some instances compared to more.
Take advantage of our yoga classes in the adjacent building! Check out www.balancegym.com for the schedule.
Tuesday, December 29, 2009 at 04:54PM Great work in Foundations class on Tuesday afternoon! Marta finishing up her last rowing round with her game face on and encouraged by Lisa. Nice fight and finish!
Time to play on the strength grid! David Green makes it around the grid! Make it around and your name will be found on The Monkey Climb Club! 
*Scheduling Note- We will not be having evening classes on Thursday, December 31st and will be closed January 1. Classes will resume Saturday, January 2.
WOD for Wednesday:
Deadlifts
3-2-1-1-1
Do the following for time:
9 Muscle-ups
20 yd Bear Crawl with Dumbbells (25/15lbs)
1/4 Strength Grid
30 Glute-Ham Sit-ups
6 Muscle-ups
20 yd Bear Crawl with Dumbbells (25/15lbs)
1/4 Strength Grid
30 Glute-Ham Sit-ups
3 Muscle-Ups
20 yd Bear Crawl with Dumbbells (25/15lbs)
1/4 Strength Grid
30 Glute-Ham Sit-ups
Goal Setting and Nutrition
As we are thinking about goal setting, one important thing not to lose site of is nutrition. Nutrition is the foundation of our work here. During the first half of foundations, I have tried to familiarize you with principles of the Zone diet. I want you all to be familiar with portions and if you have not yet done this check out the Zone under Links/Resources. The best way to develop a successful nutrition strategy is to educate yourself. It is a process and I am here to guide you and help you with it. For those of you who are interested in reading, check out books under the Resources link. I propose starting out with Mark Sissions, The Primal Blueprint, which can be ordered from Mark's Daily Apple. It is an easy, fun, and comprehensive read. I couldn’t put it down. Here is a blurb about his book:
“The Primal Blueprint will show you that being healthy and fit does not have to involve struggling, suffering, and deprivation. You’ll be given a realistic plan of action—based on solid science and two million years of human evolution—to start directing your genes towards weight loss, extra energy and improved health. It will feel natural and comfortable and will be effortless to maintain for a lifetime!”
In mid-January I will be introducing a Nutrition challenge centering around the Paleo diet. Between now and then it will be important to keep up with articles I will be sending you. Start reviewing the Paleo links on the site. We will be discussing this in foundations next week.
Monday, December 28, 2009 at 04:47PM
Brendan Sullivan and Tricia Lilly during Monday night's workout! Brendan Sullivan is the Founder and Executive Director of Headfirst Summer Camps based out of DC. He formerly pitched for the Cardinals and was drafted and played for the San Diego Padres Organization. You can find him and Tricia at the Kalorama location and here at CF Balance. They have been enjoying Crossfit workouts together for the past 6 months! Keep up the smiles and great work!
WOD for Tuesday:
Weighted Pull-ups
5-5-5-5-5
Alternating Tabata Sets of Power Cleans and Any Way Overhead (115/85lbs for both exercises)
*Start the clock and perform as many repetitions as possible for 20 seconds of power cleans (last rep rack on power rack). Rest 10 seconds. Then perform as many overhead movement- jerks, power jerks, push presses... (also performed as split jerks as needed- remember to recover with front foot first if splitting). Rest 10 seconds. Repeat this for a total of 16 sets (8 alternating sets of power cleans and power jerks). The entire workout should take 8 minutes. Post total number of reps completed.
Next FOUNDATIONS Course begins January 4th. (Monday/Wednesday at 12pm). Please email danielle@balancegym.com for more information/to sign up.
GOAL SETTING CONTINUED........
Please pick up a goal sheet tomorrow following your class. We will also have these available on the site under the "Results" link in the next couple of days. Additionally, review the skill levels on the following link to brainstorm goal setting. These are only suggestions. You may not be familiar with all the movements, but hopefully it will provide you with a starting point.
http://www.crossfitportland.com/wp-content//2009/02/cf-pdx-skills-12.pdf - from Crossfit Portland
