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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

BenchDay

Tuesday, September 23rd, 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

Bench Day last week!

—–

We are PR’ing on just SOME of the lifts this week, some of the lifts next week.

The schedule -

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

We’ll PR on the Jerk, Clean, and Deadlift next week!

—–

Warm-up – Jump rope
If you don’t have double-unders, work towards double-unders. If you DO have double-unders, work anything BUT double-unders. (triple-unders, backwards, criss-cross, one leg, etc, etc)

Mobility – Shoulder/squat stretching

Strength – Squats – 10/10 effort – (x1-3 reps)
Work up to PR’s/heavy weight in at least two of the three squats -
- Overhead squat
- Front squat
- Back squat

Conditioning – It is too beautiful to stay inside!
Partner band resisted sprints – ~100 feet – (x10/person)
Start the first few sprints < 100%

Post squat weights to comments.

BendNails

Monday, September 22nd, 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

Even when your Director is out of town, he’s still working.

—–

PR week time!! We will go crazy on the following lifts!

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

ALSO, starting next week we will make SATURDAY a met-con day = less “lifting”, longer met-cons!

—–
Warm-up – Add-on

Mobility – Foam roll adductors/lats, Partner PVC dislocates, Partner butterfly stretches

Strength – Snatch work – 10/10 effort – (x1-3 reps)
The snatch can be taken anywhere – from the hips (power position), above or below the knees, all the way to the floor, and everywhere in between.
If form suffers, start with the barbell higher/closer to the hips

Assistance Work – Monday Ring Work again! – (3-4 sets)
Lvl 1 – Straight arm support, 15-20 seconds
Lvl 2 – Rings Dips – (x5-10 reps)
Goal for either level is to have your hands neutral or externally rotated the entire time

Conditioning – 30 seconds work, 30 seconds rest for each, 3 rounds through

One arm DB/KB snatch (alternate hands) – (50#/30#)
Chest to bar chin-ups/Ring rows (no bands)

Post snatch weights to comments.

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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.