Saturday, January 11, 2014

COMMUNITY!  Be sure to come out and support the kick-off to the Capital Affiliate League today!  CF Balance will be hosting the Open Team.  Workouts begin at 1pm!  More about community below!

Loving Emily Baskin's spirit!  

Crossfit isn’t just about the scores you put on the board. It is the community and as stupid as it sounds a lifestyle. It takes over your friends, what you eat, and can change your life for the better. Since my injury I have been trying to focus on things I enjoy a bit more. Try some new things out and have a bit more fun. I want to try and bring you more of the community in my posts.

Weekend Adventure: The No Pants Metro Ride This Sunday! While I have never participated I am sure some of you want to show off those Crossfit thighs. Maybe grab a group together and have some fun! Going on it's 13th year, I don't think you will be the only ones doing it.

Recipe: Bacon Burgers with Fried Egg – Most of you are staring your 30 day challenge or are trying to clean up your diet after the holidays. This is my go to burger during those times. Add a little almond butter too, just causes its good.

-Post by Alex McGregor

WOD for Saturday: 

1.) 5X 1 Clean Pull-1 Hang Power Clean

2.) 5 sets of the following for time (max effort): 

10 Unbroken Power Cleans (185/115lbs)

12 Burpees

300m Row

-3 minute rest-

Post weight/total time to comments.

Friday, January 10, 2014

GET READY FOR THIS SATURDAY!  CAPITAL AFFILIATE LEAGUE KICK-OFF!  Come out to cheer on members at CF Balance as we will be hosting the Open Division.  If you are interested in going to cheer on others at nearby affiliates, I've included the below schedule.  Expect for workouts to begin at 1pm!

Here is the schedule for our teams: 

CF Balance- Open Division

CF Woodbridge- Open Division

CF Impravidus- Masters

CF South Arlington- Upper

WOD for Friday: 

10 minutes Mobility Work!  Led by Pablo!

1) Overhead Squats

2X5, 1X5+

2.) 4 sets of the following: 

45 Seconds AMRAP Double-unders

-Rest 15 Seconds-

45 Seconds Handstand Push-ups/Push-ups

-Rest 15 Seconds-

45 Seconds of Box-Overs (24/20in)

-Rest 15 Seconds-

45 Seconds Romanian Deadlifts (Focus on form; use same weight as last Friday for worksets; goal would be about 10-12 reps per workset)

-Rest 15 Seconds-

Post (1) weight/reps and total reps for each movement in (2).

Thursday, January 9, 2014

"It's always in the darkest of times when we see the most light. All my life, I have been obese. At the age of 16, I weighed in at a total of 230 pounds. Anytime I would do something active, I would instantly run out of breath. My fear of death and my tiredness of hiding myself with baggy clothes is what motivated me to change my life for the good. By myself and alone in the basement of my home, I lost about 70 pounds. I now weigh in around 165 pounds. I have finished programs like Focus T25 and Insanity and I am now killing it with Crossfit. I look back at the old me, and I'm disgusted in the pain I put myself through. In front of my friends, I seemed fine. But in the inside, I was dead. My goal in life is to help others get in the best shape of their lives. I don't want any child or adult to go through what I went through. I hope to inspire anyone who reads this, for if your inspired, you'll eventually inspire others. So please, join me and you'll know what it means to be alive." - Joel Owens, senior in highs school.

Nicky and I want to create an "ego jar." Every time your ego gets the best of you (I.e scaling, weight choice, etc) if the coach determines you let your ego get the best of you, a $1 goes in the jar. The money in the jar goes to Steve's Club. 

P swizzle

WOD for Thursday: 

1.) 4X 6-8 Chin-ups

-Rest 60 seconds between sets-

2.) 4X Ring Holds aim for 10-30 Seconds (lock out at the top)

-Rest 60 seconds between sets-

3.) CAPITAL AFFILIATE LEAGUE TEAM WORKOUT

WOD 2 is a 3 round workout that features 4 stations that will be executed for 1 min of work per round. Athletes must rotate each minute with a continuously running clock and maintain their order throughout the WOD.  Score is the combined total of all reps after the completion of 3 rounds.  The movements and weights are listed below:

Upper Division:

Wall Balls (20/14) - 10ft target

Shoulder to Overhead - (115/75)

Burpee to Plate

Rest

Open/Masters Division:

Wall Balls (20/14) - 10ft target

Shoulder to Overhead - (95/65)

Burpee to Plate

Rest

Post weight/reps to comments and total reps.

Wednesday, January 8, 2014

Olympic Lifting Schedule Updates: Saturday from 10-11:30am

Starting this week the Olympic LIfting Class will be moved from Thursday (7:45-9pm) to Saturday from 10-11:30am on January 11th.  We will not have the Olympic Lifting class this Thursday.

In terms of the class: It is for all levels!  I took the class this past Thursday and took a page worth of notes to review and apply in my training.  Whether it is one slight adjustment, increasing your confidence, or several things....the feedback is valuable in your daily CrossFit training.  In the end we want to get fit and being able to transfer power more efficiently through our hips is paramount.  

Hoping this will be a better time for you to take advantage of!

You Get Out What You Put In!

Everyone is different. Weight, body composition, speed, strength... and so on. Some of us can deadlift 450 lbs but can’t do a pull up while other can do 30 pull ups and can only deadlift 300 lbs. However, we all have something we can improve on. For me it’s my shoulder stability and hamstring strength. Many of us have goals to lift 300 lbs or squat 400 lbs. But that is a very black and white goal. Each day passes and you can work your ass off but still cannot lift the weight.

I like to think of goals in terms of pit stops on the way to a final destination. Maybe you would like to deadlift 400 lbs but that’s not your goal. Your goal would be to perform 1-legged RDLs three times a week until you can lift the weight. I like this thought process better because your hard work will pay off. Firstly, assistance work is the best support for a movement, strengthening the muscles individually. Secondly, although you still cannot lift 400 lbs after 2 weeks, improvements WILL be seen because you will be able to increase the weight for the RDL.

As a coach nothing makes me happier than seeing athletes staying after class to work on pull ups, push ups, cleans, etc. But more importantly, nothing will help you guys accomplish your goals, more than putting in that extra work. 

Meghan Gallagher asked how to get strict pullups and worked for 1 month doing negative pullups like she was told…. Now she does weighted pull ups!

-Nicky Hoberman

WOD for Wednesday: 

1a) Deadlifts

5X2, 1X5+

-Rest 60 Seconds-

1b) 4X 10-12 DB Shoulder Press

-Rest 60 Seconds-

2.) Complete 6 rounds: 

30 Second AMRAP Air Dyne for Calories

-10 Second transition time-

30 Second AMRAP Deadlifts (60-65% of weight on last deadlift set above)

-60 Second Rest-

*Note- there is a 10 second transition time from the air dyne to bar- soo be quick and get on your bar ASAP; this isn't a rest!

Post weight/reps and (2) total deadlift reps to comments.

Tuesday, January 7, 2014

Upcoming 30 Day Paleo Challenge for CF Balance members!  

Cost is $40.  Measurements will be taken by Nicky Hoberman and either: 

January 12th-Sunday from 11-1pm -or-

January 13th-Monday from 6-7pm

Seminar will be held Tuesday, January 14th from 6-7pm.  This isn't required by strongly encouraged.  It will be led by the owner of Custom Fit Meals, Scott Dean.  In light of the Open and Affiliate League we will also be addressing specific performance dietary needs and how foods and timing will affect our performance!

The purpose of the challenge is to make improvements in your body measurements, explore new recipes and dietary modifications (as educated through our Seminar provided), creating personal goals, and ultimately have a positive impact on your performance in workouts.

"EAT TO WIN!"

WOD for Tuesday: 

Complete the following: 

Row 500 Meters
25 Burpees Over the Erg (Lateral Jump)/may set up bar to jump over
20 Kettlebell Swings (54/35lbs)

Rest exactly 3 minutes, and then . . .

For time:
Row 750 Meters
20 Burpees Over the Erg
30 Kettlebell Swings

Rest exactly 3 minutes, and then . . .

For time:
Row 1000 Meters
15 Burpees Over the Erg
50 Kettlebell Swings

Post total time to comments.