Welcome to CrossFit Balance: Foggy Bottom

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Our CrossFit Family

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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

BethHS

Thursday, October 23rd, 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

Beth rocks a handstand on vacation!

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TONS OF EVENTS!

November 1st – Crossfit Balance Scavenger Hunt – Form your teams now!  More details here –  https://www.facebook.com/events/723837234377074/?ref_dashboard_filter=upcoming

November 8th – Kettlebell Seminar! – Saturday after class. Details coming soon.

November 15th – Crossfit Balance Throwdown – A pairs event from 10:00am – 12:00pm on Saturday.  There will be Rx, Open, and Novice divisions.  Pairs can be all male, all female, or mixed.  The only rule is that one of the members MUST be a Crossfit Member at one of the Balance gym locations.  Two workouts will decide the winners.  Form your teams now!  Matching outfits and glitter strongly encouraged.

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Two more PR days this week-

  • Today – Clean PR time, handstands
  • Friday – Deadlift PR time, outside met-con?
  • Saturday – Conditioning Day,  Strict Fran plus more??

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Mobility 1 – hip/lat rolling
Warm-up
 – Broad jumps, box jumps
Mobility 2 – rack/shoulder mobility


Strength – Cleans! – 10/10 effort
Go for it!
Power position/above knees/below knees/or from the floor!

alternate with
Handstand work
- Chest to wall/back to wall holds
- Chest to wall/back to wall – with a spot!
- Freestanding (if it’s less than 10 seconds, use a spot)

—–

Conditioning
7 Min AMRAP
DB or KB clean – (24 KG/16Kg) – (x3/side)
Hand release pushups – (x5)
Jumping jacks – (x10)

Post clean numbers to comments.

MonkeyJump

Wednesday, October 22nd, 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

Yeah, but can he do double-unders?

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TONS OF EVENTS!

November 1st – Crossfit Balance Scavenger Hunt – Form your teams now!  More details here –  https://www.facebook.com/events/723837234377074/?ref_dashboard_filter=upcoming

November 8th – Kettlebell Seminar! – Saturday after class. Details coming soon.

November 15th – Crossfit Balance Throwdown – A pairs event from 10:00am – 12:00pm on Saturday.  There will be Rx, Open, and Novice divisions.  Pairs can be all male, all female, or mixed.  The only rule is that one of the members MUST be a Crossfit Member at one of the Balance gym locations.  Two workouts will decide the winners.  Form your teams now!  Matching outfits and glitter strongly encouraged.

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Two more PR days this week-

  • Today – Split jerk fun, jump rope
  • Thursday – Clean PR time, handstands
  • Friday – Deadlift PR time, outside met-con?
  • Saturday – Conditioning Day,  Strict Fran plus more??

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Warm-up – Jump rope. Double-under+ triple-under work.

Mobility –Split jerk mobility, overhead mobility


Strength – Split jerk work – 8-9/10 effort
- Possible Pr’s, but keep things strong/classy.
Lvl 1 – Push press – (x5)

Lvl 2 – Split Jerk
- Try regular split jerk (x1-2/side) or…
Lots of educational drills to try:
- Having trouble with footwork?  Put and hold bar like a back squat, jump feet into split jerk position. – (x2/side)
- Having trouble staying on the heels? Pause at bottom of dip. – (x1-2/side)

alternate with

one of the following-
Knees to elbows – (x5)
Toes to bar – (x5)
Pull to inverted hang (on rings) – (x5)

—–

Conditioning
Explosive! Getting ready for clean PR’s tomorrow.

10 Minutes – Every Minute On the Minute
4 reverse wall balls (20#/14#) – (throw backwards over head, aim high)
4 drop to squat (throw up your elbows like catching a clean)

Post split jerk numbers  to comments.

SatConditioning

Tuesday, October 21st, 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

Cheers for Saturday Conditioning!

Also, this video. Fun fact: I bought our jerk blocks from this guy.

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TONS OF EVENTS!

November 1st – Crossfit Balance Scavenger Hunt – Form your teams now!  More details here –  https://www.facebook.com/events/723837234377074/?ref_dashboard_filter=upcoming

November 8th – Kettlebell Seminar! – Details coming soon.

November 15th – Crossfit Balance Throwdown – A pairs event from 10:00am – 12:00pm on Saturday.  There will be Rx, Open, and Novice divisions.  Pairs can be all male, all female, or mixed.  The only rule is that one of the members MUST be a Crossfit Member at one of the Balance gym locations.  Two workouts will decide the winners.  Form your teams now!  Matching outfits and glitter strongly encouraged.

=====

Let’s go crazy and PR some stuff this week!

  • Tuesday – Squats, rope climb, rowing
  • Wednesday – Split jerk fun, jump rope
  • Thursday – Clean PR time, handstands
  • Friday – Deadlift PR time, outside met-con?
  • Saturday – Conditioning Day,  Strict Fran plus more??

=====

Warm-up – Rowing. 2 min. Go for best score at the fish game.

Mobility – Squat mobility. Shoulder/rack mobility


Strength – Squats – 9/10 effort
- Heavier than last week. All successful sets, or reduce your weight. Work both variations.

- Front Squat – (x3)
- Back Squat – (x3)

alternate with

Rope climb (x1)
Beginners!
- pull to standing (x3) + 15-20 sec hang on the rope (x1)
Advanced!
- 1,001 things to do: No leg climb, foot-assisted, upside-down, salmon climbing, climb in L-sit.
Also look, video from a rope climb competition.

 

—–

Conditioning
3x through
1:00 – max distance on rower – keep track
1:00 – handstand wall walks – for quality
1:00 – rest

 

Post max distance covered on rower, plus fish score to comments.

yuval

Monday, October 20th, 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

Learning from the best in New York! 6+ hours of handstands this weekend!
(This is the teacher, not me)

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TONS OF EVENTS!

November 1st – Crossfit Balance Scavenger Hunt – Form your teams now!  More details here –  https://www.facebook.com/events/723837234377074/?ref_dashboard_filter=upcoming

November 8th – Kettlebell Seminar! – Details coming soon.

November 15th – Crossfit Balance Throwdown – A pairs event from 10:00am – 12:00pm on Saturday.  There will be Rx, Open, and Novice divisions.  Pairs can be all male, all female, or mixed.  The only rule is that one of the members MUST be a Crossfit Member at one of the Balance gym locations.  Two workouts will decide the winners.  Form your teams now!  Matching outfits and glitter strongly encouraged.

=====

Let’s go crazy and PR some stuff this week!

  • Today – Snatch PR time
  • Tuesday – Squats, rope climb, rowing
  • Wednesday – Split jerk fun, jump rope
  • Thursday – Clean PR time, handstands
  • Friday – Deadlift PR time, outside met-con?
  • Saturday – Conditioning Day,  Strict Fran plus more??

=====

Warm-up – hot lava

Mobility – squat mobility, bar hang (overhead mobility)

Strength – Snatch work! – 10/10 effort
- Start from power position/knees/floor, wherever. Classy reps.

Not feeling up for a PR?
Start from knees or ground, pause 2 seconds at power position, snatch.
Repeat with no pause.

Conditioning
40 seconds work:20 seconds rest, 2x through
Court sprints! 1 length = 1 rep
Chin-ups (no band) or Hanging scapular retractions
Ring L-sits or Ring straight arm support
Landmine twists! (45#/25#) 1 twist = 1 rep

Just keep track of your sprints and twists. Rest of movements should be done for quality.

Post snatch PR’s and met-con reps to comments.

IMG_3571

Saturday, October 18th 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

Well done to all that came yesterday and tackled 11.2.  That is one hell of a metcon and we have another fun one in store for today!  Today…WE RUN!

EVENTS!

November 1st – Crossfit Balance Scavenger Hunt – Form your teams now!  More details here –  https://www.facebook.com/events/723837234377074/?ref_dashboard_filter=upcoming

November 15th – Crossfit Balance Throwdown – A pairs event from 10:00am – 12:00pm on Saturday.  There will be Rx, Open, and Novice divisions.  Pairs can be all male, all female, or mixed.  The only rule is that one of the members MUST be a Crossfit Member at one of the Balance gym locations.  Two workouts will decide the winners.  Form your teams now!  Matching outfits and glitter strongly encouraged.

Warm Up – Roll Out legs, back, shoulders + running drills, then grab a set of dumbbells (50/35) and head to the soccer field.

Conditioning – 4:00 on/2:00 off, 6:00 on/3:00 off, Complete for time (15:00 cap)*

  • 1 Lap around the soccer field
  • 10 Burpee w/max vertical jump (we’re not just barely hopping off the ground, this is a full on JUMP)
  • 20 Man makers (1 rep = With a dumbbell in each hand, move down to the ground in a push up position, do a push up, row left, push up, row right, jump your feet to your dumbbells, clean the dumbbells into a thruster)
  • 30 Dumbbell Swing (think KB only with a Dumbbell)
  • 40 One Arm DB Snatches (20LT/20RT)  
  • 1 Lap around the soccer field

*Athlete will have 4:00 to get as far as possible through the workout and then rest for 2:00.  You will then, starting from the beginning, have 6:00 to get as far as you can through the workout followed by 3:00 of rest.  Then the kicker, you will complete the workout in its entirety for time with a 15:00 time cap.

Post Deadlift weights and reps to comments.

 

IMG_5943

Friday, October 17th 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

You guys are killing it this week!  We have a fun workout planned today and then tomorrow, we put that final twist for conditioning before a well deserved rest on Sunday.  

EVENTS!

November 1st – Crossfit Balance Scavenger Hunt – Form your teams now!  More details here –  https://www.facebook.com/events/723837234377074/?ref_dashboard_filter=upcoming

November 15th – Crossfit Balance Throwdown – A pairs event from 10:00am – 12:00pm on Saturday.  There will be Rx, Open, and Novice divisions.  Pairs can be all male, all female, or mixed.  The only rule is that one of the members MUST be a Crossfit Member at one of the Balance gym locations.  Two workouts will decide the winners.  Form your teams now!  Matching outfits and glitter strongly encouraged.

The week -

  • Today – Deadlifts, handstands, and a super duper fun metcon
  • Saturday – Conditioning Day

Warm Up – Foam roll back and legs, animal walks, inchworms, and deadbugs

Strength – Deadlift Day

Conventional or Sumo deadlifts x 3-5, 7+/10 effort today (+5-10% from last week)

- Alternate with -

Handstand work –

  • Static holds
  • Balancing
  • Kicking up
  • Freestanding

Conditioning – Crossfit Open Workout 11.2

15:00 AMRAP (every rep counts here so 10 rounds plus 9 deads = a score of 369.)

  • 9 Deadlifts (155/100) – scale weight as needed
  • 12 Push Ups
  • 15 Box Jumps (24/20) – scale height as needed

Post Deadlift weights and reps to comments.

 

IMG_1055

Thursday, October 16th 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

EVENTS!

November 1st – Crossfit Balance Scavenger Hunt – Form your teams now!  More details here –  https://www.facebook.com/events/723837234377074/?ref_dashboard_filter=upcoming

November 15th – Crossfit Balance Throwdown – A pairs event from 10:00am – 12:00pm on Saturday.  There will be Rx, Open, and Novice divisions.  Pairs can be all male, all female, or mixed.  The only rule is that one of the members MUST be a Crossfit Member at one of the Balance gym locations.  Two workouts will decide the winners.  Form your teams now!  Matching outfits and glitter strongly encouraged.

The week -

  • Today – Cleans
  • Friday – Deadlifts
  • Saturday – Conditioning Day

Warm Up – 3 x through

  • Partner sled drag – This is not a race.  Slow and controlled steps getting those hamstrings nice and warm.
  • 5 – 20” Box Jumps – Goal is to land softly on the box with hips completely open at the top.  Be explosive, step down, reset, and explode again.  Scale this as needed to stacked plates if you cannot land on the box with full extension.
  • 10 Hanging Scap Retractions
  • 15 Banded good mornings (green band)
  • Partner Front Rack Stretch

Strength – Clean Day!  7+/10 Effort

  • Clean from power position x 3
  • Clean from above the knee x 3
  • Clean from the floor x 2-3

Alternate with – Ring/Muscle Up work

  • Ring Support Holds (15+ seconds)
  • False Grip Ring Row x 5 (pause at the top of the pull if you can)
  • Ring Dips x 5 (bodyweight or weighted)
  • Foot/Partner assisted muscle ups x 3
  • Muscle ups x 3 (if you’re achieving more than 3 strict, strap some weight to yourself)

Conditioning – 15:00 Cap10 Mountain Climbers + Death by Russian Twists* (25/45)

At the top of the first minute, perform 10 mountain climbers (5/side) working quickly and trying to get your knee to your elbow).  After 10 mountain climbers, perform 2 Russian Twists (1/side), making sure you are tapping the plate on the ground with each rep.

Continue with this pattern adding 2 twists to each minute.

Post Clean weights and if you made it out of the metcon alive.