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

“KIP OR TREAT!”

Written by CrossFit Foggy Bottom on . Posted in Events, WODs

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.

 This 9am class and workshop are the perfect Warm-up to the Scavenger Hunt.  Everyone who is participating in the hunt…. Should aim to work with Michael beforehand if you’re able to “swing” it(pun intended). Stay tuned for more events, seminars, parties, and overall Balance Funitude.

Thursday, October 30th 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

 

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!

 

Workout:

Warm-up:

- 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

EVENT UPDATE

Written by CrossFit Foggy Bottom on . Posted in WODs

Fog Bots,

 

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 devin@balancegym.com 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.baskin@balancegym.com

 

Wednesday, October 29th, 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

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PR FOR WHAT!?!
Our first of three PR days was Obvi a totes success (See Circles in picture). This is just a few of our MANY PRs. Congrats to EVERYONE regardless of hitting a PR. You all worked hard, let’s keep it up!!!
Warm up:
- Floor drills(bears/crabs/ducks/gators)
- Chest mobility(pass through/ lax ball chest)
Strength: Bench PR day 10/10 effort (25mins)
Find your heavy 1 rep
*work up to your heavy 1 rep with a partner to spot you safely.
Assistance: 
3 x max hold superman
Workout:
4 rounds of :30 on/:30 off
Mountain climbers
1 arm DB snatch(40/20)
Med ball toe taps (http://youtu.be/N5i2rHaHTXA)
* Alternate arms for the snatch each round.
***NOTE ON WORK CAPACITY***
Make sure that after this workout you eat big(healthy), hydrate big and stretch post workout, this with proper rest, will help you to perform day in and day out.
- The Management

 

Tuesday, October 28th 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

Squat PR we shall!!!

Warm up

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
Burpees
Box jumps

Monday, October 27th 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

Warm up:
- 2:00 Jump rope * focus on consistency/positioning and Doubles for the more advanced athletes
Mobility: Calves/ Hams/ glutes/ Thoracic Back/ Pass Throughs
Strength: 20 Mins
Snatch x3 at 6/10 * light with a focus on form opening of the hip, tall shrug, and getting under the bar FAST.
Level 1: High Hang
Level 2: Hang
Level 3: Floor
Assistance:
3 Rounds For Quality
:20-:30 Hollow Rock hold
:20-:30 Handstand hold
Workout:
5 Rounds For Time
20 KB Swings 53/35
20m Backward Bear Crawl

 

 

Nayan

Saturday, October 25th, 2014

Written by CrossFit Foggy Bottom on . Posted in WODs

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!

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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. 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.

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Awesome week so far everyone!
Squat and Bench Press PR time next week!

  • Today – Conditioning Day!

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Mobility – Foam roll back, Lax ball shoulders

Warm-up – Add-on!

Conditioning – STRICT FRAN!  12:00 Time Cap for -

21-15-9
Thrusters (95/65)
Strict Pull Ups (bands allowed)

Compare to May 5th – has it really been that long?

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Rest 5 minutes then
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Outside Helen!
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

 

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