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    CrossFit Balance • 1339 Green Court NW • Washington DC 20005

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    CrossFit Glover Park • 2121 Wisconsin Ave NW • Washington DC 20007

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    CrossFit Balance: Foggy Bottom • 2401 M St NW • Washington DC 20037

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    Balance Gym • 1111 14th St NW • Washington DC 20005

Event Alerts

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Friday, September 19th 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

Deadlifts…things are starting to get heavy!

ANNOUCEMENT!  THIS SUNDAY BALANCE GYM THOMAS CIRCLE WILL BE HOSTING A FUNDRAISING WORKOUT FOR FORMER FOGGY BOTTOM COACH ALLISON BENDER THIS SUNDAY.  MORE DETAILS HERE –

https://clients.mindbodyonline.com/classic/home?studioid=4246

New order of lifts this week that will continue through the end of October –

  • Monday – Snatch
  • Tuesday – Squat
  • Wednesday – Jerk/Press
  • Thursday – Clean
  • Friday – Deadlift
  • Saturday – Bench

Warm Up/Mobility – Foal roll legs and back, court drills & dead bugs

Strength – Deadlifts x 5 – 8/10 effort today focusing on solid back set up and hips and shoulders rising at the same speed.  It’s a good day to also work the grip aspect and try to stay with a double overhand grip for all sets.  Hook grip testing is encouraged as well.

Conditioning – 10:00 AMRAP + EMOM

Athlete will perform 10 (5/leg) Overhead Plate walking lunges (45/25) at the top of every minute followed by AMRAP Plyo Push Ups.

Post deadlift weights and number of pushups to comments.

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Thursday, September 18th 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

ANNOUNCEMENT!  THIS SUNDAY BALANCE GYM THOMAS CIRCLE WILL BE HOSTING A FUNDRAISING WORKOUT FOR CURRENT BALANCE MEMBER AND FORMER FOGGY BOTTOM COACH ALLISON BENDER THIS SUNDAY, 9/21.  MORE DETAILS HERE –

https://clients.mindbodyonline.com/classic/home?studioid=4246

New order of lifts this week that will continue through the end of October –

  • Monday – Snatch
  • Tuesday – Squat
  • Wednesday – Jerk/Press
  • Thursday – Clean
  • Friday – Deadlift
  • Saturday – Bench

Warm Up/Mobility – Row 500M at a stroke rate around 18-20, nothing too taxing.  Foam roll back and legs, lax ball shoulders & pvc drills

Strength – Clean Work today.  It’s a 8/10 effort week so heavy but still classy.

  • Clean from Power Position x 2 + Front Squat
  • Clean from above the knee x 2 + Front Squat
  • Clean from the floor x 2 + Front Squat

–Alternate With –

Rope Climbs

  • Pulling from the floor to a stand
  • Swoop and stop technique for getting to the cones
  • Legless climb
  • L-sit climb

Conditioning – 2 x 1000M Row – all out effort.  Try to have a work/rest ration as close to 1:1 as possible.  First 1000, go for the gold and try to PR that time.  For the second row, try to stay within 10 seconds

Post clean weights and row times to comments.  Compare your 1000M row time to June 16th.

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Wednesday, September 17th 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

Zen slamballs with Shabnam.  Be the ball.

New order of lifts this week that will continue through the end of October –

  • Monday – Snatch
  • Tuesday – Squat
  • Wednesday – Jerk/Press
  • Thursday – Clean
  • Friday – Deadlift
  • Saturday – Bench

Warm Up/Mobility – Foam Roll back & lats, Burpee Races up to 5 then shoulder mobility.

Strength – Shoulder to Overhead today.  Last week we worked with one arm and this week we’re back using two with an 8/10 effort.  Choose from the following

  • Strict Press x 5
  • Push Press x 5
  • Split Jerk x 2/side

–Alternate with –

TEMPO Chest to Bar Pull Ups –sets of 5 with a temp of 21X0.  What does 21X0 mean?  It means take 2 seconds to pull up to the top, pause 1 second at the top, X means quickly descend back to start and 0 means move directly into the next rep with no pause.

  • Banded
  • Negative (x 2)
  • Body Weight
  • Weighted

Conditioning – Tabata time!  We will do 3 rounds of Tabata with 1:00 rest betwixt.

  • Ab Mat Sit Ups
  • 1:00 Rest
  • Wall Balls (20/14)
  • 1:00 Rest
  • Russian Twists (45/25)

Post pressing weights and reps to comments.

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Tuesday, September 16th 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

New order of lifts this week that will continue through the end of October –

  • Monday – Snatch
  • Tuesday – Squat
  • Wednesday – Jerk/Press
  • Thursday – Clean
  • Friday – Deadlift
  • Saturday – Bench

Warm Up/Mobility – 5:00 of jump rope practice then squat, shoulder, and wrist mobility.

Strength – Squat day – 8/10 effort working in sets of 5

  • Front Squat
  • Back Squat

–Alternate with –

Handstand Work

  • Static Hold (aim for 25-30 seconds)
  • Balancing with a spotter
  • Kicking up against the wall
  • Freestanding

ConditioningConditioning – “Wrath of Zeus”

4 rounds for time –

  • 10 Handstand shoulder taps (5/each side)
  • 15 Slamballs (40/30)
  • 20 Double Unders (sub tuck jumps)

Post Squat weights and metcon time to comments.

 

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Monday, September 15th 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

Congratulations to Team Party Nail-ed It on a successful Power Athlete Team Series.  PRs were had, weights were thrown, and flash tattoos were applied.  Sound like fun?  Maybe we can work on setting something up soon within the Balance family.  Let us know your interest in the comments or post it on the Faceplace.

New order of lifts this week that will continue through the end of October –

  • Monday – Snatch
  • Tuesday – Squat
  • Wednesday – Jerk/Press
  • Thursday – Clean
  • Friday – Deadlift
  • Saturday – Bench

Warm Up/Mobility – Drills of both court and PVC nature.

Strength – Snatch Work adding 5-10% from last week – 8/10 effort.  For each of the variations below, perform 2 snatches from your choice of starting position plus one overhead squat.

  • Snatch from Power Position x 2 + OHS
  • Snatch from above the knee x 2 + OHS
  • Snatch from the floor x 2 + OHS

–Alternate with –

Dip work x 5

  • Box/Foot assisted
  • Ring
  • Weighted

Conditioning – 10:00 Partner AMRAP – I couldn’t experience the “Heavy Kalsu” workout from over the weekend and not share in my experience.  This has been modified a bit but will pack a punch.  Have fun!

  • 7 Dumbbell Thrusters (50/35)
  • 7 Burpee plate jumps

Partner 1 will perform 7 DB thrusters and 7 burpee plate jumps while Partner 2 rests.  As soon as the 7th burpee is completed, partner 1 will rest while partner 2 does a round.  Score = total number of individual rounds so if partner 1 does 5 rounds and partner 2 does 4 their total score is 9 rounds.

Post Snatch weights and rounds to comments.

PlatesOverhead

Saturday, September 13th, 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

Burke and Adrian get those plate overhead!

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We are switching up the order of lifts NEXT week.

—-
Warm-up – calisthenics and wall walks

Mobility - shoulders, hips, wall slides


Skill work - Handstands
Lvl 1 – Chest to wall hold
- be able to hold for 30 seconds before working balancing exercises
Lvl 2 – Chest to wall/back to wall balancing
Lvl 3 – Kick out in open


Strength - Snatch work – 7/10 effort
Lvl 1 – snatch from power position
Lvl 2 – snatch from below the knees
Lvl 3 – snatch from below the knees, with feet on plates

—–
Conditioning – 12 min Partner AMRAP
One partner works at a time (except burpees)
Teams of two? 15 reps/exercise
Teams of three? 10 reps/exercise
Wall Balls (20/14)
Jumping jacks
Axle barbell rows (70-90/40-70)

Partner Burpees (10 reps for everyone)


Post snatch weight and rounds through met-con to comments!

Ben88

Friday, September 12th, 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

And we’re back!

Ben pistol squats an 88 lb kettlebell!

Also, read this before the met-con today.

—-

We are switching up the order of lifts NEXT week. Mid-month change? Prepare for the unexpected.

Power Athlete Team Series at Crossfit BWI on Saturday, September 13th.  More information here – http://powerathletehq.com/pats-2014/
Watch Coach Eric rip it up!!

There has been demand to have a field trip here - http://www.flighttrampolinepark.com/ – Dates? I am free sometime in late 2020.

—–
Warm-up - med-ball partnerwork
Mobility - shoulder/lat/hip mobility

–-
Strength – Bench press – (x5) – 7+/10 effort
- Move up 10% from last week. Touch and go.

alternate with

Chest to bar chin-ups and Toes to Bar (strict)
- do bench, then chin-ups, then bench, then toes to bar, then bench…

**Chin-up work**
Lvl 1 – ring rows (chest to rings!) – (x8)
Lvl 2 – chin-up negatives – (x2)
Lvl 3 – chest to bar chin-ups (close only counts in horseshoes and hand grenades) – (x5)
Lvl 4 – weighted and/or grip intensive chin-ups – (x5)

**Toes to bar**
Lvl 1 – arching active hang (x5) + reverse crunches on ground (x5)
Lvl 2 – knees to elbows – (x5)
Lvl 3 – toes to bar – (x5)
Lvl 4 – windshield wipers – (x3/way)

—–
Running drills, hip mobility

–—
Conditioning. Outside!
For Time
Beginners - two short block runs. Jog 24th + 25th, SPRINT N st and the Alley
Advanced –  same thing for three short blocks

Post all your awesomeness to comments.