Wednesday, December 19, 2012

Congratulations to Jennifer Krystopowicz! She qualified for the Olympic-Distance race at the 2013 USA Triathlon Age Group National Championships on August 10 in Milwaukee, Wis., after finishing in the top 33 percent in your age group at the The Nation's Triathlon. 

WOD for Wednesday: 

3X 10 Turkish Get-ups (5 each arm)

-2 minute rest between sets-

"Annie"

50-40-30-20-10

Double-unders

Sit-ups

Post weight and time/scaling to comments.

ANNOUNCEMENTS:

12 Days of Christmas Workout this Thursday!  Based on the nature of this workout, be sure to arrive on class on time!  We will be running 2 heats with a 25 minute cut off.  We will partner up for the workout, soo that each person will have someone cheering each other on.

PRE-HOLIDAY HAPPY HOUR- For those of you who couldn't make the Balance Gym Holiday party, we are having an informal HH this Wednesday-December 19th, 5:30pm Lincoln:  1110 Vermont Avenue NW (http://www.lincolnrestaurant-dc.com/.  Please join!

Tuesday, December 18, 2012

WOD for Tuesday: 

1a.) Back Squats:

5@ 50% of 1RM

5@60% of 1RM

3XAMRAP@ 70% (Rest 3:00 minutes between sets)

-Rest as needed-

1b.) 3X10-12 Supine Ring Rows

2.) 3X10-15-Dynamic core--V-ups should be done with straight legs for speed.  Starting from lying on back with arms by sides, balance on butt and touch inside of elbows to outside of knees or fingers to toes.  Do 3X max reps in 15 seconds or 3 sets of 10-15 reps with perfect form.

Post weights to comments.

ANNOUNCEMENTS:

12 Days of Christmas Workout this Thursday!  Based on the nature of this workout, be sure to arrive on class on time!  We will be running 2 heats with a 25 minute cut off.  We will partner up for the workout, soo that each person will have someone cheering each other on.

PRE-HOLIDAY HAPPY HOUR- For those of you who couldn't make the Balance Gym Holiday party, we are having an informal HH this Wednesday-December 19th, 5:30pm Lincoln:  1110 Vermont Avenue NW (http://www.lincolnrestaurant-dc.com/.  Please join!

Monday, December 17, 2012

BALANCE GYM GIFT CARD- To learn more about this click here.

ATHLETE OF THE WEEK! JOE MCCOY!

1.)Reason for starting CrossFit: After I finished law school, I needed to seriously get in shape and was looking for a community that would motivate me to do more than just go to the gym and lift.  Crossfit is great because I can still work on my lifts, but there is a real emphasis on all-around fitness and nutrition.  

2.) Favorite thing about CrossFit Balance: My fellow 6:15ers.  People who are crazy enough to get to the gym by 6:15 to deadlift are my kind of people.  They also tend to be pretty crazy in other areas of their lives too - which makes for a great group of friends (except for Nils - can't stand that guy!)

3.) Biggest Goal for 2013: Sorry, I am going to give you three goals:

1. Get my crossfit total (squat / deadlift / shoulder press) up to 1000# (I'm close!)

2. Win a paleo challenge.

3.  Do a back flip.   

4.) Background in athletics/fitness:I was a varsity swimmer in high school and grew up playing baseball and basketball.  Also, I competed in gymnastics as a child - which has come in quite handy when it comes to doing handstands.  

WOD for Monday: 

Snatch Progressions

5X 3 Behind the Neck Snatch Grip Push Press

-Rest Exactly 2:00 minutes between sets-

Complete the following ladder for 10 minutes: 

3 Hang Power Snatches (95/65lbs)

3 Push-ups

6 Hang Power Snatches

6 Push-ups

9 Hang Power Snatches

9 Push-ups

..continue adding 3 reps for worksets

Post weight and final round/reps to comments.

Saturday, December 15, 2012

BALANCE GYM HOLIDAY PARTY, (7pm)-TONIGHT! It's everyone's favorite time of year! The Annual Balance Gym Holiday Party! Take a break from shopping and come celebrate all that hard work you did in BootCamp with the Balance Gym Family. 

Grab a friend and join us on Saturday, December 15th (7PM) at the CrossFit Balance studio for drinks, food, and typical Balance Gym antics fun.

WOD for Saturday: 

"Nutts"
For time:
10 Handstand push-ups
15 Deadlift (250/215lbs)
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots (20/16lbs) 10'
200 Double-unders
Run 400 meters with a (45/35lb) plate

Post time to comments.

Friday, December 14, 2012

ROW-A-THON-this Saturday, December 15th!  We will be holding a Rowing Skill Session in the CF Balance Studio from 9-10am.  This will be led by Laura Thornhill.  All CF Balance members are welcomed!  Following this we will have a special row-a-thon for all the holiday rowing challengees.  This will begin at 10am until you are finished.  The workout will be announced that morning.  We will still be holding all regular CF classes (both 10 and 11am, and the introductory 12pm class).

BALANCE GYM GIFT CARD- To learn more about this click here.

WOD for Friday: 

Front Squats

2-2-2-2-2

Complete 6 Rounds for time of: 

3 Power Clean + 6 Front Squats – 65% 1 RM Power Clean

8 Standing Broad Jumps (goal: 6 feet per jump)

Post weights and times to comments.