Join Michael Lorenzen this Saturday at 9am for work on your kip! Have an opportunity to break down your mechanics and focus on better efficiency whether applied to pull-ups, toes to bar, or muscle-ups. Perfecting your hollow body swing and doing this well is essential for efficiency. We all can use more work on better activating our hips in the swing! All levels welcome. This will be held in conjunction with the 9am class at our Thomas Circle location.
After solid PRs all week I know you are all tired, but it is time to get your Kendrick Farris on and CLEAN UP!!! LIGHT WEIGHT!
- Squat, hip, shoulder mobility
- Junk Yard Dog x 10(5 in either direction) http://youtu.be/2fsvvv3oJBg
Strength: Clean + Jerk x 3 7-8/10 Effort
Lv 1- Power Clean
Lv 2- Squat Clean
Lv 3- Clean + Jerk
Workout: 21-15-9 Reps for
Med ball squat Cleans 20/14
Plate sit ups 45/25 http://youtu.be/swtHyclQfdw
Post weights and Times
Unfortunately the November 8th Kettlebell Seminar is CANCELLED. We are looking to reschedule it, but that date has not yet been set. Please stay tuned for updates, and please make sure to join the rest of you CrossFit Balance members at the events below!
HALLOWEEN SCAVENGER HUNT
When: THIS Saturday, November 1st. Meeting at 10am.
Where: CrossFit Balance Thomas Circle
What: A list of objectives/task (with points allocated for each) will be given to the teams. Each team will be responsible for creating a Team Instagram account for accumulating points. During this time, you may strategize and show off your costumes. Be prepared to hunt at 11am!
Details: Start getting your teams together (3-6 people) and brainstorming a team name and costume! Extra points will be awarded for names and costume. Plan on hunting between 11am-1:30pm. Start and finish at CF Balance Thomas Circle.
Who: Contact Devin at firstname.lastname@example.org with Team name. No registration fee is necessary. You don’t have to be a CrossFit Balance member to participate. All friends are welcome!
After party details will be announced!
CROSSFIT BALANCE THROWDOWN:
When: Saturday November 15th. 10am -12pm.
Where: CrossFit Balance Glover Park
What: Partner competition – Female/Female, Male/Female, Male/Male.
Details: there will be two partner WODs, and may the best pair win! Three divisions will be available to sign-up, RX, Open, Novice. ONE person per team must be a Balance member. There will be light prizes, and HEAVY FUN!!!
Who: Any questions and sign up details, please email Emily.email@example.com
- Chest mobility(pass through/ lax ball chest)
Squat PR we shall!!!
Strength: Squat PRs 35+ minutes 10/10 effort.
Today is PR Day, individuals work up to a heavy 1 or 2 rep max.
Lv 1- Front Squat
Lv 2- Back Squat
Assistance: Work In with Squat set build up.
5-8 False grip ring rows
10 Plate pass around(5 in either direction) AHAP(As Heavy As Possible)
* Mix with Assistance work between squat work up sets. Drop the assistance work as you approach PR sets.
* On Rows – Use an easier angle if your false grip is in need.
* On Squats – Work in pairs or threes to encourage each others! TEAM EFFORT!
Workout: Tabata (alternating rounds) 4mins
Nayan has left us this month for a job in Cleveland. He will be sorely missed!
Here he is during one of his patriotic days during an outside met-con!
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. 1:30pm-3pm. Chris Doenlen, recent qualifier for the US national team to compete in the IUKL Kettlebell Sport World Championships, will be teaching technique for Kettlebell sport – essentially endurance Olympic lifting with kettlebells for a 10 minute set.
Suggested donation of $15-$20 for the seminar to support Chris’ travels to the Championships in Germany!
Video of Chris in action (far left athlete) – http://youtu.be/CQ2ilKf63lU
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.
Awesome week so far everyone!
Squat and Bench Press PR time next week!
- Today – Conditioning Day!
Mobility – Foam roll back, Lax ball shoulders
Warm-up – Add-on!
Conditioning – STRICT FRAN! 12:00 Time Cap for -
Strict Pull Ups (bands allowed)
Compare to May 5th – has it really been that long?
Rest 5 minutes then
Running two days in a row? That’s unpossible!
3 Rounds for Time!
Shorty-short block run (Alley to 25th + Nst, and back = 1/4 mile)
21 Kettlebell swings (24 KG/16 KG)
12/arm Kettlebell rows
Post times to comments.