Introducing Marianne from Foundations to regular classes! Nice work! This is what Marianne has to say about her experiences with Crossfit at CF Balance:
“Crossfit has had a huge impact – already feel stronger physically and mentally. I’m constantly setting bigger goals for myself with every class attended. Crossfit makes strength training fun. I get personalized attention, and I’ve already seen and felt results. I also injured my knee running last fall and realized that I had to start cross training. The coaches are amazing, innovative, the workouts can be scaled up or down so that every person can perform them, and the facilities are top-notch.”
WOD for Wednesday:
Complete for time:
Pull-ups (Men- Weighted Vest 20lbs-Kipping with vest; Women- Strict pull-ups)
Lateral Jump Burpees (1 burpee and 1 lateral jump equals 1 repetition)
Following each couplet complete 20 Double-Unders
Notes on scaling:
*Men Rx’d- will perform entire workout with weighted vest (kipping pull-ups allowed) and complete lateral hop burpees and double-unders
*Women- strict pull-ups
*Non-Rx’d- Pull-up bands/scale double-unders to tuck jumps
Congratulations to Michael Hall for completing a marathon this past weekend! Our next blog posting will be highlighting his experience. Tell Michael congrats when you see him. Go Michael!!!!!!!!!!
Upcoming Foundation Courses start next Tuesday! Please contact Danielle at firstname.lastname@example.org
Zone Challenge for the current Foundation trainees continues till Thursday! Keep up the good work! This Wed/Thurs will be our last Foundation session for you.
Don’t forget about the 6:15pm Death Row class this evening with Meghan. If you need help with rowing technique, take the evening to do this class!
Last week we played with weighted vests, which attracted a drive-by from local police. Mark Crick pictured.
WOD for Tuesday:
AMRAP: 20 minutes
3 Handstand Push-ups
7 Sumo Deadlift High Pulls (115/75lbs)
9 Box Jumps (24 inch/20 inch)
Rest 5 minutes
3 X Max Attempts at Knees to Elbows (Strict- no kipping)
Strength Grid Races from last week! Lauren and Crystin fighting it out.
Lauren meets Camron!
WOD for Monday:
2RM (You will have 15 minutes following your warm-up to work up to this max).
Complete the following for time:
800 m run
100 Wall Ball Shots (20lbs/16lbs)
800 m run
Post-St. Patty Day Workout
WOD for Saturday:
3 Snatch Balance + 3 Overhead Squats
Complete the following for time:
4 Alley Sprints
9 Jerks (115/75lbs)
2 Alley Sprints
1 Alley Sprint
NEW FOUNDATION COURSE DATES: (Tuesday/Thursday at 12:00 pm, 6:15 pm, 7:15 pm )
At the following dates: 3/30, 4/1, 4/6, 4/8, 4/13, 4/15
Taylor and Justin in their 4th Foundation’s Class battling through an AMRAP with Sumo-Deadlift High Pulls
WOD for Friday:
-Score is determined by adding up highest max achieved for each lift.
“CrossFit Total” – Suggested Strategy from Mark Rippetoe CF Journal Issue 52 December 2006
-No time limit to be performed, but must be during 1 session
-Squat, Press, Deadlift is the order performed
-3 attempts at each lift
1.) First attempt should be a weight you know you can do for a heavy set of 3.
2.) Second attempt should be a weight you know without any doubt you can do for a single, having done first attempt.
3.) Third attempt is the weight you want to do based on the previous performance of the first two attempts.
-Warm-up weight? Use the lightest weight that you normally start with your warm-up when you train, 90% of first attempt for last warm-up set; suggested fewer shoulder press warm-up sets and deadlift warm-up sets (heavier warm-up first set, followed by only 2-3 intermediate warm-up sets)
For those of you who need a rest day….don’t forget about Hall’s Happy Hour-Friday Flexibility Training starting at 6:15pm.
HAPPY HOUR: Join us tonight at a Balance Gym Networking Happy Hour at Recess DC Lounge- 727 15th street (15th and H next door to Potenza Restaurant, downstairs), from 6:00 PM to 10:00 PM featuring Tony Cord and top DJ Heather Femia. RSVP to Mark at email@example.com by Noon on March 19th. Guests allowed but names must also be included in the RSVP.
Read the following article: Ex-Marine, with severe injuries, embraces Crossfit – Compliments of Emily Gallop!