Our CrossFit Family

Welcome to CrossFit Balance

We're home to the most comprehensive CrossFit programs in Washington DC. Awarded with "Best CrossFit Box" by the Washington Post Express for 2013, we take pride in busting your butt and raising the bar to whole new levels. Come in and try us for FREE.

Location & Contact Info

Balance Gym - Thomas Circle
1111 14th Street, NW 
Washington, DC 20005
Main Gym Phone: 202.730.0308 
Questions? Need more information? Want to try a Free Class or Get Started? --Click Here-- 
General gym inquiries: info@balancegym.com

Wednesday, February 10, 2010

Written by Danielle Dionne on . Posted in Uncategorized

TOMORROW’S 6:15AM CLASS IS CANCELED.  AS OF NOW, WE ARE PLANNING ON HAVING THE NOON AND EVENING CLASSES (INCLUDING FOUNDATIONS).  PLEASE CONTINUE TO CHECK THE BLOG FOR UPDATED SCHEDULE TOMORROW MORNING.

DUE TO SNOWSTORM CLASSES ARE CANCELED TODAY.  PLEASE CONTINUE TO CHECK FOR UPDATED SCHEDULE.

WOD for Wednesday:

“Anne”- complete the following for time:

50-40-30-20-10

Double unders (can sub tuck jumps or vertical jump-choose a consistent target to hit)

Sit-ups

(Do 50 double unders, 50 sit-ups, 40 double unders, 40 sit-ups…..)

Paleo Challenge:

We will be delaying Paleo Challenge till next Monday.  Please take next couple of days to review information on links if you haven’t already done so.

Topic of Food Journal:

During the course of 8 weeks, everyone participating in the Paleo Challenge should be keeping food journals.  There are many ways to log your food.  The Paleo diet is focused on overall food quality compared to quantity, therefore for this challenge it is not essential to weigh and measure portions.  Your main objective is to eat “clean.”   Also, our objective in this challenge is to develop healthy eating habits, have increased energy levels, and subsequently increase our performance.  Therefore, you should be recording food and comments relating to: sleep, hydration, energy levels throughout the day and during workouts, and any other factors including muscle soreness, or other extraneous issues.  This may at first seem tedious and time consuming, but it is important for the following reasons:

  • Develop an awareness of eating habits (including portions, food quality, emotional and social habits)
  • Increased likelihood of sticking to clean eating habits and being consistent
  • Way to plan meals
  • Important tool to assess diet, energy, hydration, and performance in workouts (factors outside of diet may be playing a role and its important to identify these too)

Between now and Monday, please decide on your preferred method of food logging either online, on a word document, or handwritten in a book.  I will provide you with a couple resources online, but if you prefer to keep track in a book, please obtain this by Monday.  Also, I will be posting a list of foods in the next couple of days.  Everyone should be anticipating a trip to the grocery store by end of weekend.  Planning ahead is key.

 

Tuesday, February 9, 2010

Written by Danielle Dionne on . Posted in Uncategorized

Announcements:

DUE TO IMPENDING SNOW PREDICTED TO BEGIN LATE THIS AFTERNOON, WE WILL BE CANCELING ALL EVENING CLASSES INCLUDING 7:30PM FOUNDATION COURSE, WHICH WILL MEET THIS THURSDAY AT 7:30PM).  PLEASE CHECK SITE FOR CLASS SCHEDULE FOR WEDNESDAY. 

Balance Boys completing the Crossfit Total!

 WOD for Tuesday:

3 sets of max reps -Knees to Elbows (strict)- rest as needed

For time:

Your objective is to complete 100 Burpees.  On the minute every minute you must complete 3 Deadlifts (225/185lbs) and then complete as many burpees for the time remaining.  Scale weight as needed.

Post time to comments.

Monday, February 8, 2010

Written by Danielle Dionne on . Posted in Uncategorized

Announcements:

Injury Prevention Seminar will be rescheduled.  Date to be announced.

Foundations class at 7:30pm will begin tomorrow evening!  Please email danielle@balancegym.com for any questions.  This is a pre-registered class and is full.  We will be beginning another foundation course next tuesday at 6:30pm.  There are a couple spots still available.

Congrats guys on finishing foundations!  Looking forward to seeing you in class!

WOD for Monday:

Bench Press

5-5-5-5-5

Thrusters (95/65lbs) Tabata Rounds for 4  minutes (8 rounds)

Record reps per round.

Friday, February 5, 2010

Written by Danielle Dionne on . Posted in Uncategorized

Crossfit Balance Women- Lisa and Jen!

WOD for Friday:

“CrossFit Total”

Squat

Shoulder Press

Deadlift

For the past month and an half all CF Balance trainees have had opportunities to perform strength sets (3s or 5s) of the squat, press, and deadlift.  With this experience as a basis, it is now time to test your absolute strength with the “Crossfit Total.”  The CF Total is the sum of the best of three attempts at these lifts.

“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

-Suggested strategy:

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)

Announcements: PLEASE CHECK THE SITE FOR UPDATES ON CLASS SCHEDULE BASED ON ANTICIPATED SNOW STORM- WE WILL BE RESCHEDULING INJURY PREVENTION SEMINAR ON SATURDAY IN THE CASE OF SNOW.  For questions please call Danielle at 908.246.7840.

Thursday, February 4, 2010

Written by Danielle Dionne on . Posted in Uncategorized

The Women of Tenfold Forty working together in a Team Workout consisting of Burpees!

Ten Fold Forty is an organization of 40 women who are dedicated to living a balanced lifestyle, which includes a journey on fellowship, education, fitness, community, and self-development.  Teaming up, working together under the stress of fatigue, and encouraging one another proved to be a recipe for fun, increasing fitness levels, and building friendships.  Great work ladies!

WOD for Thursday:

Snatches

3-3-3

5 rounds for time:

6 Power Snatches (135/95)

10 Box Jumps

THE IMPORTANCE OF SLEEP: Can lack of sleep be hindering your progress?

Sleep Deprivation Can Hinder Sports Performance

Rest and Recovery After Exercise

Comments I have heard from fellow teammates, people within the gym, or friends over the years have included: fatigue, muscle soreness, soreness in joints, sleeping issues, and decreased appetite.  It is important to assess whether these symptoms are consequences of “overtraining.” 

This brings me back to one of my previous posts where I highlighted the “importance of tracking your progress.”  It is extremely important to record your workouts and be able to look back at your volume and progress in times/weight/overall performance especially when you hit a plateau or exhibit the above signs.  It is also helpful to make general notes each day beside your workouts indicating your nutrition, water intake, and sleep (enable you to better identify factors inhibiting you from progressing and identifying overtraining on extreme end).

When any signs of overtraining occur my advice to you would be: tapering training volume with rest, assessing nutrition, and adequate SLEEP!

Free Intro Class

Free Intro Classes Thursdays at Noon & 7pm and Saturdays at 11am.

Reserve a spot here!

CrossFit Foundations


E-mail Danielle at danielle@balancegym.com for pre-registration and availability. Purchasing online will not guarantee you a spot until you are confirmed.

Quote of the Week

"If you really want to do something, you'll find a way. If you don't, you'll find an excuse."

CrossFit Journal

CrossFit Journal: The Performance-Based Lifestyle Resource