WOD for Thursday:
4 Squats on the minute for 10 minutes (75% of your 1RM)
100 Burpees for time
The Courage Crossfit Games June 19th! I encourage all CF Balance Athletes to register! All workouts are scalable and this will be a great opportunity to connect with fellow crossfitters outside our community, bring out your competitive edge, and provide you with more energy and focus in your daily workouts from this point on.
Spots are filling up, and the events are being capped at 60 competitors, so if you or anyone you know is interested, sign up soon! Additionally, I encourage all who are not competing to come out and support those who are!
A few added bits of info:
– Rogue Fitness has generously donated a couple nice things for our winners
– Also, got a rather large handful of other great awards and raffle prizes from sponsors (lululemon, an awesome massage studio and a few more!)
– We will be donating a portion of every registration fee to Steve’s Club!
– Besides Paleo Kits, Paleo Treats, water and Honest Tea, we will be offering some healthy lunch plates during the event as well
There will be a pot luck style celebration/cookout/pool party. So bring along something heatlhy (Paleo if your feeling extra CrossFit) if you plan to stick around!
I will be posting more information as the date approaches.
Competition and Motivation- Sports in Crossfit Training
With summer approaching, it’s time to take advantage of the weather and what DC has to offer relating to opportunities to play sports/compete in events. ). I want to emphasize the importance of sports and how that may sometimes be lost in the walls of our gym and encourage all CF Balance athletes to engage in sports (including just for fun) in addition to all of your strength and conditioning work at the gym. This relates back to one of the underpinnings of “Crossfit’s Hierarchy of Development” (This starts with nutrition and moves to metabolic conditioning, gymnastics, weightlifting, and finally SPORT. This may include signing up for an upcoming race (such as the Trail Race), the Mud Run, a triatholon, playing on an intramural team, participating in a Crossfit local level competition (Courage Games), bike race, or a rowing event. Broader goals are great motivators! You will find yourself more energized and focused in your day to day workouts, which ultimately will increase your levels of fitness!
Just a reminder for all CF Balance Friends- Every Saturday at 10am there is a FREE CROSSFIT INTRODUCTORY CLASS- Bring all! Also, this Saturday we will be having a special workout titled, “300.” Be ready for battle.
WOD for Wednesday:
3 rounds for time:
25 Overhead Walking Lunges (45/25lb plate)
800m Block Run
Complete 3 rounds:
20 Glute-ham Sit-ups
Rest 30 seconds
Plank Hold (1 minute)
Rest 1 minute
For those of you unfamiliar with the movie 300…here’s the lowdown….Mark Twight of Gym Jones- Salt Lake City, Utah trained the cast of 300. Mark Twight Background here.
Here’s what Twight has said about CrossFit in issue 19 of the CrossFit Journal, “What Is CrossFit?”
“You can talk all you want about being in good shape until you do a few CrossFit workouts. And then you will realize — like I did — that what you have been doing is likely training strong points, rarely working on weak points, and training efficiency to such a degree that the workouts you do are less effective than they might be if you mixed energy modes, duration, and types of work. You probably know something about climbing-specific training because of books like Ex Alp, Clyde’s book, Dale’s book, and maybe Will’s. But none of this will prepare you for what is to come if you make even the slightest effort to follow CrossFit. Coach invited me to CrossFit HQ for an instructor seminar. I was the weakest guy in attendance, by at least 50% during every workout we did over the three days. Those days changed my life. I could “what if?” my old training program and all the years I missed when I thought I was fit but I was nowhere near my potential but the key is to move on when you know that something better is out there, without second-guessing. I don’t believe I will find anything better than CrossFit for developing power, endurance, lactate tolerance, stamina (local area endurance), balanced muscle groups, efficient neurological pathways (in the context of movement), etc. The bottom line: I started toying with the CF protocol last April without truly understanding it. I improved in some diverse areas of fitness but had not seen the light or my own potential yet. I went to CFHQ 1 December. Since then I have lost 12lbs, leaned out, and I am approximately 25% stronger across the board without significant negative effect on endurance despite the short duration of our workouts (nothing longer than 25 minutes, with the norm being half that or less).”
Just a reminder….For all those who went on the trip to Ohio last week, we need a check for Graham King ($80) and one made out to Ori Gorfine ($155) to cover expenses. It was a blast and looking for to upcoming Beach trips!
Many CF Balance Trainees expressed interest in upcoming race! Make sure you all register ASAP. The race is on a Sunday- June 6th. We can all coordinate to do a post race Brunch or Barbeque.
The 6:15am class- Magan doing Ball Slams. We have a 6:15am class everyday and 7:15am Tues/Thurs.
WOD for Tuesday:
Complete for time:
4 minutes of Row for Calories
3 minutes of Box Jumps (24/20″)
2 minutes of DB Hang Power Cleans (50/35lbs)
1 minute of Handstand Push-ups
Nectar Organic Juice Bar is now open in the main gym (pre-order before your workout). Great for those of you on the run. Featuring a paleo-diet organic protein shake (dairy free).
UPCOMING EVENTS TO CONSIDER:
North Face Endurance Challenge– 2 Options: there is a 5K or 10K Trail Race on June 6th. Danielle and Jed are registered for 5K. We are looking to get a group of us to represent CF Balance! It is a great opportunity to test yourself and get outside the gym! Click here. Here is a copy of the 5K participant guide.
Bike to the Beach– July 30, 2010- More details to come. CF Balance will have a crew and make a weekend out of it in Dewey Beach! Here is the link.
8K Mud Run– August 7, 2010 in Norfolk, VA! This is a challenging 8K run which starts on the beach at NAB Little Creek and winds through sand dunes and a variety of coastal terrains which then leads to obstacles such as a low crawl, a 5 foot wall and a series of beach barricades and mud pits before coming into the homestretch to a Misting Tent. Designed and built by Sea Bee’s, CBMU 202, this course is full of sand, mud and a lot of fun! There is no race day registration so register early! -the race is capped at 2,500 entrants. We will be compiling teams. The teams consist of 5 people. Please email me at firstname.lastname@example.org if you are interested. We will be making a fun summer trip out of this! Check out the race/registration info here.
Welcome Foundations! We are currently running a Tues/Thurs and Mon/Wed Foundation course. The next dates available are in our June courses. We are working to accomodate those interested for June courses. An option to consider is one-on-one coaching sessions. Please contact Danielle at email@example.com
Sarah and Cristyn completing resistance band sprints.
WOD for Monday:
Deadlift 5 RM (You have 15 minutes to achieve this following warm-up)
Complete the following for time:
Overhead Squats (115/75lbs)
Knees to Elbows
Lauren and Ann!
WOD for Saturday:
Muscle-Ups (Sub 3 Pull-ups: 3 Dips)
Bear Complex (Power Clean/Thruster/Back Squat to Overhead) 95/65lbs
200 m Run
Variation of Central East Regional Qualifer