Welcome to CrossFit Balance: Foggy Bottom

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

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Event Alerts

Thursday, April 2nd, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

Some good work yesterday!

Upcoming Events!

BUBBLE SOCCER
I am trying to make this a reality. Details to come.

ADVENTURE PARK!
Trip here as the weather warms up.

GO RUCK EVENT?
There are some GoRuck Light events coming up on April 25th, May 23rd, and June 13th.
These events run 4-5 hours and cover 7-10 miles.

BIKE RIDE!! SATURDAY, APRIL 11TH!! 12:30pm!
Coach Aaron is organizing a bike ride on the Capital Crescent Trail.
He’s looking at a 17 mile ride, round trip, with a stop along the way for a snack!
Meet in front of the WWF building (the Panda building next to the Fairmont) at 12:30pm!
—-

NEW WEEKLY SCHEDULE!!

  • Thursday – Squats!
  • Friday – Clean, handstands
  • Saturday – Conditioning, once again – outside if the weather is warm!

—–

Warm-up - musical med-ball
Mobility 
- squat/shoulder mobility

Squats (x 5 reps) – 7+/10 effort
Work several sets of overhead squat, then several sets of front squat, then several sets of back squat. Pause all reps at the bottom.

alternate with

Ring dips – (x5 reps)


Conditioning –

Outside Helen! Compare to October 25th!

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 your squat weights and met-con time to comments!

AdamCollage

Wednesday, April 1st, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

It is no joke! Adam is moving out to California!

I can not tell you enough how integral Adam has been in making CrossFit Foggy Bottom what it is today. He will be missed!!

Upcoming Events!

BUBBLE SOCCER
I am trying to make this a reality. Details to come.

ADVENTURE PARK!
Trip here as the weather warms up.

GO RUCK EVENT?
There are some GoRuck Light events coming up on April 25th, May 23rd, and June 13th.
These events run 4-5 hours and cover 7-10 miles.

BIKE RIDE!! SATURDAY, APRIL 11TH!! 12:30pm!
Coach Aaron is organizing a bike ride on the Capital Crescent Trail.
He’s looking at a 17 mile ride, round trip, with a stop along the way for a snack!
Meet in front of the WWF building (the Panda building next to the Fairmont) at 12:30pm!
—-

NEW WEEKLY SCHEDULE!!

  • Wednesday – Bench press – ADAM KNIGHT’S LAST DAY! HE’S WORKING OUT AT 5PM! WE ARE GOING TO HAVE A BIG CHIPPER WORKOUT THAT DAY!
  • Thursday – Squat
  • Friday – Clean
  • Saturday – Conditioning, once again – outside if the weather is warm!

—–

Warm-up - jump rope, DB cleans
Mobility 
- couch stretch, shoulder mobility

Bench (x 5 reps) – 7+/10 effort
- pause on chest for each rep

alternate with

Rope climb


Conditioning –
Adam’s ‘Chipper’
14 Min AMRAP
20 hang squat cleans (95-115/65-95) (scale:dumbbells)
20 Toes to bar/knees to elbows
20 KB/DB swings (24-32KG/16-24Kg)
20 total (10/side) split squat jumps
5 Handstand wall walk (scale:inch worms)
25 Burpees
40 Double unders (sub:tuck jumps)

Post your bench weights and met-con reps to comments!

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Tuesday, March 31st, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

Morning athletes rock “Diane” yesterday!

Upcoming Events!

BUBBLE SOCCER
I am trying to make this a reality. Details to come.

ADVENTURE PARK!
Trip here as the weather warms up.

GO RUCK EVENT?
There are some GoRuck Light events coming up on April 25th, May 23rd, and June 13th.
These events run 4-5 hours and cover 7-10 miles.

BIKE RIDE!! SATURDAY, APRIL 11TH!! 12:30pm!
Coach Aaron is organizing a bike ride on the Capital Crescent Trail.
He’s looking at a 17 mile ride, round trip, with a stop along the way for a snack!
Meet in front of the WWF building (the Panda building next to the Fairmont) at 12:30pm!
—-

NEW WEEKLY SCHEDULE!!

  • Tuesday – Snatch
  • Wednesday – Bench press – ADAM KNIGHT’S LAST DAY! HE’S WORKING OUT AT 5PM! WE ARE GOING TO HAVE A BIG CHIPPER WORKOUT THAT DAY!
  • Thursday – Squat
  • Friday – Clean
  • Saturday – Conditioning, once again – outside if the weather is warm!

—–

Warm-up - court drills, bounding forward jumps
Mobility 
- band overhead stretch, squat stretch
Drills – dislocates, sotts press, partner sweep drill

Snatch from ground, pause at knee 3 seconds (x 2-3 reps) – 7+/10 effort
- Beginners, get 3 reps in with bar at hip.


Assistance
One leg RDL with barbell – (3 x 5/side)


Conditioning –
10 Min EMOM
3 overhead squats (95-115#, 65-95#)
5 lateral jumps (length of wood floor)
3 V-ups

Post your snatch weights to comments!

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Monday, March 30th, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

Welcome the new CrossFit Foundations athletes this week in class!
Also, it was just an incredible coincidence that eight of them wore rainbow colors!!


GOALS!

Another training month ends, another training month begins. This week you should be thinking about your goals. What exactly would you like to accomplish with all this gym time?

Now there are effective goals and not so effective goals. In order to set effective goals that actually drive you to action, you should be thinking about the following three things -

1. Is my goal quantifiable/measurable?
(e.g., “I want to squat 100 lbs” is better than “I want to get stronger”)

2. Do you have a timeline for your goal?
This may be a bit harder to nail down, but think about how your goal can be broken up into short and long term accomplishments. This can also help you stay focused on attainable short term goals as you build up to long term goals.

3. What immediate habit can you start that will take you towards your goal(s)?
Changing habits is the first step toward changing yourself. An immediate habit that could support your goals could be something as simple as packing a healthy lunch during the workweek, or getting 8 hours of sleep every night.

We have written down goals on the chalkboards around the gym, but look out for a separate Goals Board to be posted around the gym this week!

Upcoming Events!

BUBBLE SOCCER
I am trying to make this a reality. Details to come.

ADVENTURE PARK!
Trip here as the weather warms up.

GO RUCK EVENT?
There are some GoRuck Light events coming up on April 25th, May 23rd, and June 13th.
These events run 4-5 hours and cover 7-10 miles.

BIKE RIDE!! SATURDAY, APRIL 11TH!!
Coach Aaron is organizing a bike ride on the Capital Crescent Trail.
He’s looking at a 17 mile ride, round trip, with a stop along the way for a snack!
Exact times/further details to come!
—-

NEW WEEKLY SCHEDULE!!

  • Monday – Deadlift
  • Tuesday – Snatch
  • Wednesday – Bench press – ADAM KNIGHT’S LAST DAY! WE ARE GOING TO HAVE A BIG CHIPPER WORKOUT!
  • Thursday – Squat
  • Friday – Clean
  • Saturday – Conditioning, once again – outside if the weather is warm!

—–

Mobility - hip/back roll, bar hang stretch
Warm-up - box jumps, broad jumps

Deadlift (x 3) – 7+/10 effort
Touch and go reps. Get dialed in for the met-con

rotate with

Chest to bar chin-up work – (x 3-5 reps)
**Goal is chest to bar chin-ups with shoulders back.
Ring rows/ Feet on box/ No assistance

and

Handstand pushup work – (x 3-5 reps)
Use parallettes when possible


Conditioning –
Quads still smoked from the 15.5 workout? No worries!

12:00 time cap – “Diane”

21-15-9

  • Deadlifts (225/155)
  • Handstand Push Ups (no parallettes)

Scaling options include reducing weight on the deads or various push up variations

Post your deadlift weights and met-con time to comments!

 

 

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Saturday, March 28th, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

Let’s give it up for Kristina and all her amazing snacks!
The parties after the Open Workouts would not have been the same!!

Other Upcoming Events!

BUBBLE SOCCER
I am trying to make this a reality. Details to come.

ADVENTURE PARK!
We will also be planning a trip here!

GO RUCK EVENT?
There are some coming up. Deets to come.

—-

This week’s schedule

  • WE ARE RESETTING NEXT WEEK! DIFFERENT LIFT ORDER!
  • FINAL WORKOUT FOR ADAM KNIGHT – THIS WEDNESDAY!! *sniff**sniff*

—–
Warm-up - court drills
Mobility 
- partner stretching

Snatch complex! – (x 1-2 times through) – 7+/10 effort
- Start above knees
- Bring bar to hips and straight arm pull
- Reset to above knees
- Snatch
- Extra overhead squat


Conditioning
0:45 work/0:15 rest, 2x through each block

Sled pull – side shuffle
Wall ball
C2B pull-ups (feet on box otherwise)
-
Sled pull – rowing/reverse pulling
Reverse wall ball
Toes to bar/knees to elbows
-
Sled pull – bear crawl and drag
Sideways ball throw
Box jumps

 

Post your weights to comments!

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Friday, March 27th, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

Ben and Beth get after CrossFit Open Workout 15.5!

FINAL CROSSFIT OPEN WORKOUT TONIGHT AT 7PM,
THEN WE’RE HAVING A PARTY!!
COME ON OUT!!
PLEASE FEEL FREE TO BRING FOOD AND/OR DRINK TO SHARE!


A word about rowing!
This Mythbusting article is literally the best thing about the damper (that number on the flywheel), that you can read. Setting it to “10″ isn’t always the best! Today in class you get to find out what setting works well for you. We’ll be trying out the rower (erg) on several different damper settings at the beginning and the end.

For those of you doing the Open tonight – feel free to come by and play around on the rower, deadlift light, get inverted, and skip the 500 M sprints at the end.

 

Other Upcoming Events!

BUBBLE SOCCER
I am trying to make this a reality. Details to come.

ADVENTURE PARK!
We will also be planning a trip here!

GO RUCK EVENT?
There are some coming up. Deets to come.

—-

This week’s schedule

  • Friday – Deadlifts, handstand work, rowing
  • Saturday – Outside again? Sled work if the field isn’t yucky.
  • WE ARE RESETTING NEXT WEEK! DIFFERENT LIFT ORDER!

—–
Mobility - chest/shoulder roll, hip/lower back roll
Warm-up 
- 2 x Row 100 meters. Stroke rate – 24. Damper – 3, then 5.

Deadlift – (x 5 reps) – 7/10 effort
Strong and fast off ground. Touch and go if comfortable.

alternate with

Handstand work
- kick up back to wall
- kick up in the open with a spot


Conditioning
2 x Row 100 meters. Stroke rate – 24. Damper – 7, then 9.

2 x 500 Meter sprints at optimal damper setting.

 

Post your weights and 500M times to  to comments!

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Thursday, March 26th, 2015

Written by CrossFit Foggy Bottom on . Posted in WODs

FINAL CROSSFIT OPEN WORKOUT ANNOUNCED TONIGHT!!
WE ARE RUNNING HEATS THIS FRIDAY AT 7PM, THEN HAVING A PARTY!!
COME ON OUT!!

Upcoming Events!

BUBBLE SOCCER
I am trying to make this a reality. Details to come.

ADVENTURE PARK!
We will also be planning a trip here!

GO RUCK EVENT?
There are some coming up. Deets to come.

—-

This week’s schedule

  • Thursday – Overhead work, muscle-up work
  • Friday – Deadlifts, handstand work, rowing
  • Saturday – Outside again? Sled work if the field isn’t yucky.

—–
Mobility - leg roll, shoulder roll, wrist stretching
Warm-up 
- Turkish get-up (DB, KB, med ball, slam ball)

Shoulder to overhead – (x 3-5 reps) – 8+/10 effort
Press, push press, or split jerk. Have at it.

alternate with

Muscle up work – rings and/or bar – (x 3-5 reps)


Conditioning
0:45 on/0:15 off, 3x
DB/KB power clean – alternate – AHAP
L-sit (parallettes or 20″ boxes)
Renegade row with pushup (row left, row right, pushup = 1 rep)

 

Post your weights and met-con reps to comments!