Tuesday, December 31, 2013

NEW YEARS HOLIDAY SCHEDULE UPDATES: There will be no evening classes on Tuesday, December 31st (5,6, 7, and 8pm).  We will be holding a 12pm class on Wednesday, January 1st.  All other classes will be canceled. There will be an informal Open gym for those seeking company while training from 10-12pm.  There will be no structured workouts at this time, just an opportunity to train alongside others or do the prescribed workout too.  All other classes this day will be canceled. 

REMINDER THIS SATURDAY AT REEBOK FIT HUB-GEORGETOWN- Register on mindbody.

Join Coach Danielle, Jeff & Jimmy at Reebok's FitHub on Saturday, January 4th at 9:30 am for a workout and private shopping event for Balance Members! Participants will receive 20% any purchases, so you can get those Nanos you've had your eye. Enjoy some tasty treats provided by Custom Fit Meals after the workout to keep your strength up while you shop. This is a FREE event, so register now before all the slots at gone! See you there! 

WOD for Tuesday:

Partner Double-under Practice for 8 minutes: "I go you go..."  Partners may choose for a rep range to be completed unbroken or may complete until reps hit.  Alternate for time.  Record total number of reps.

"Nate"

20 minute AMRAP:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings (72/54lbs)

Post total rounds/reps to comments.

Monday, December 30, 2013

NEW YEARS HOLIDAY SCHEDULE UPDATES: There will be no evening classes on Tuesday, December 31st (5,6, 7, and 8pm).  We will be holding a 12pm class on Wednesday, January 1st.  All other classes will be canceled. There will be an informal Open gym for those seeking company while training from 10-12pm.  There will be no structured workouts at this time, just an opportunity to train alongside others or do the prescribed workout too.  All other classes this day will be canceled. 

REMINDER THIS SATURDAY AT REEBOK FIT HUB-GEORGETOWN- Register on mindbody.

Join Coach Danielle, Jeff & Jimmy at Reebok's FitHub on Saturday, January 4th at 9:30 am for a workout and private shopping event for Balance Members! Participants will receive 20% any purchases, so you can get those Nanos you've had your eye. Enjoy some tasty treats provided by Custom Fit Meals after the workout to keep your strength up while you shop. This is a FREE event, so register now before all the slots at gone! See you there! 

INTEGRITY- Shared by Nicky Hoberman

When we do pushups our chest hits the ground and when we do pull ups, we get our chin over the bar. When we do burpees we….. sometimes… let our chest hit the ground and then jump in the air hunched over with our hips not full opened. 

The fact that we are not fully completing the standards for the burpee is not so important. It is the integrity that is the problem. This is a problem because we start cheating ourselves. Whether it is not hitting the target on a wall ball or squatting to full depth. It is not always about how much weight you lift, press, or pull or how many rounds and reps you get. It’s often how well you move and how efficient are you.

We get very competitive and I think I am just as or more competitive than anyone in the world, but there is a difference between squatting 400 lbs not breaking parallel and having the knees cave in versus squatting 350 with sound technique at full depth. As a result we sometimes wonder why we are not hitting new max’s and its usually because in our training we are using poor form and/or missing our standards and integrity.

What I am asking come the New Year is that we all (including myself and other coaches) put our ego aside and instead of trying to get more rounds, heavier weight, a faster time. Focus on moving better, better technique, and patience.  Hit full depth and if you move up in weight to where you cannot hit full depth, scale back.

I told an evening class for burpees the standard for a burpee could involve jumping to a 6” target (pullup bar) and they all optionally accepted.

WOD for Monday: 

1.) Back Squats

2X5, 1X5+

2.) Shoulder Press

2X5, 1X5+

3.) 10X 30 Seconds Air Dyne: 45 Seconds Rest

Post weight/reps and total calories to comments.

Saturday, December 28, 2014

TRAINING AT THE REEBOK FIT HUB NEXT SATURDAY!  Register on mindbody.

Join Coach Danielle, Jeff & Jimmy at Reebok's FitHub on Saturday, January 4th at 9:30 am for a workout and private shopping event for Balance Members! Participants will receive 20% any purchases, so you can get those Nanos you've had your eye. Enjoy some tasty treats provided by Custom Fit Meals after the workout to keep your strength up while you shop. This is a FREE event, so register now before all the slots at gone! See you there! 

WOD for Saturday: 

Complete the following as: 

3 minute AMRAP; 6 minute AMRAP; Complete all movements for time (rest 3:00 minutes between each one)

30 Burpees

30 Kettlebell Swings

30 Box Jumps

30 Sit-ups

30 Wall Balls (20/14lbs)

Post total number of reps per AMRAP.  Score is total reps.

Friday, December 27, 2013

"Greatness is a lot of little things done well.  Day after day and workout after workout."  What motivates you?

WOD for Friday: 

1.) Front Squat

2X5, 1X5+

2.) Floor Press

2X5, 1X5+

3.) "Cindy" AMRAP for 10 minutes: 

5 Pull-ups

10 Push-ups

15 Air Squats

Post weight/reps and total rounds/reps to comments.

Thursday, December 26, 2013

There will be morning and evening CF classes today.  We will not be having a 12pm class.  The gym will be open if you are looking to train in the afternoon.

WOD for Thursday: 

1.) Deadlifts

1X5+

2.) 4X 10 DB Rows 

-60 Seconds between sets-

3.) 10 minutes to complete the following: 

1K Row

Remainder of the time to work up to a heavy Clean and Jerk

Post deadlift weight/reps and clean and jerk weight.