Thursday, February 23, 2012

WEEK 1 FOR CF OPEN! Just a reminder: NO REGULAR CROSSFIT 8PM CLASS AT CF BALANCE.  All Open athletes should plan on arriving by 7:30pm.  All workouts/standards will be briefed at 7:45pm sharp!  All athletes are expected to review these standards prior to this evening.  Warm-up will be on your own.  Give yourself enough time and arrive in a timely fashion or earlier.

Heats will begin at 8pm in the CrossFit Studio.  If you are not participating in the Open, please come out to support our athletes! 

Click here to watch the Pre-Game Show for the Open.  Heat assignments will be posted by noon today!

ANOTHER IMPORTANT ANNOUNCEMENT:

BALANCE GYM "HUNGER GAMES"- TBA- Participants will be the top 6 men and 6 women upon finish of the Open WODs.   We will be posting the top 3 men and women from each affiliate each week!  We are in the process of designing the Balance Gym Hunger Games shirts.  Cost will be about $30 per shirt.  We are basing our first order on pre-purchase/order.  They should be ready by the end of next week!

WOD for Thursday:

Back Squats

2X5 @ 65%

3X5 @ 70%

Rest 2-3 min. between each set.

"Stair Workout"

15 minute AMRAP:

30 Stair Hops

2 Stair Sprints

Bear Crawl Down the Stairs

Post weights and total rounds to comments. 

Wednesday, February 22, 2012

This is the 3rd time this photo has been posted because I think it is absolutely awesome.  Those pictured above include Ewan, Cali, Carolin, and Rob who won our informal team throwdown.  As I am writing this with Cali beside me I shared with her how this photo really captured the spirit of teamwork.  She replied, "The spirit of winning."  My point is that competition is fun.  We are all on one team supporting one another and providing each other with the energy to test how far we can push ourselves.  For those of you who haven't registered for the open, there is still time! 

Suggested Approach for WOD days during CF Open for those who consistently CrossFit 4-5 days:

Thursday Night WOD- Mon/Tues/rest Wed/Open WOD Thurs/Fri/Sat

Friday Night WOD- Mon/Tues/Wed/Off Thurs/Open WOD Fri/Sat

Saturday WOD- Tues/Wed/Thurs/Off Friday/Open WOD Sat/Sun (Can do CF Dupont WOD)

*If you take off Thursday for Back Squats you may make these up Friday or Saturday (preferably Friday's unless you are doing the WOD Friday night.  Another option is to do Back Squats on Wednesday's if you are planning to do the WOD Friday and are missing them based on the rest day on Thursday).  Email me with questions or concerns.

*PRE-REGISTER ON GAME SITES ASAP.  THEN PRE-REGISTER ON OUR SITE AS YOU WOULD FOR CLASSES IF YOU PLAN ON COMPLETING YOUR WORKOUT THURSDAY 8PM.  SCALING OPTIONS WILL BE POSTED BY TOMORROW MORNING.  HEATS WILL BE DETERMINED BY THURSDAY 12PM AND POSTED ON THE BLOG.  IF YOU ARE NOT PRE-REGISTERED YOU WILL NOT BE ASSIGNED TO A HEAT! 

*IF you are doing the WODs at CF Dupont, register on their site.  If you are doing them at the NOVA OPEN this Saturday you must pre-register here.  There is no exception for late registerants at NOVA OPEN.  If you plan on participating register immediately, then email me.

WOD for Wednesday:

3X Max Effort Unbroken Chest to Bar Pull-ups

Rest 2:00 minutes between sets.

Complete 4 rounds:

200m Run

12 Toes to Bar

24 Kettlebell Swings (1.5/1.0 pood)

Rest 3:00 minutes between round.

Score is total time completed.

Post total number of reps and time to comments.

Tuesday, February 21, 2012

OPEN WODS THIS THURSDAY NIGHT 8PM AT CF BALANCE! Please register for the open through the games site.  Then, register on our website (as you would normally for regular classes) to participate at 8pm.  Only those who are registered through the games site may participate at this time.   Please register by Thursday morning.  Another alternative is to complete your workout at CF Dupont Friday at 5 or 6pm.

Each week we will be posting the top 3 men and top 3 females from CF Balance and CF Dupont.  More details on CF Balance vrs. CF Dupont team competition will be posted soon. 

As for affiliate teams, please register under CF Balance.  We plan on sending one team to Regionals.  Qualifying is based on the top 3 men and top 3 females' scores from the affiliate.  However, other competitors in the Open (who were not in the top 3 can still join the team).  This will be determined by the coaches at the end of the Open.  To qualify as a competitor on our team, you must be registered and complete all the Open WODs under our team.  You may choose to do your workouts elsewhere and this will not limit you to competing on the team.

WOD for Tuesday:

Shoulder Press*

5 X 65% of 1RM

5X 75% of 1RM

3(5X 85% of 1RM)

*If you got more than 6 reps on your last working set last week (1+ set) then add 10lbs to max.  If you got 2-6 reps add 5lbs.  Do not adjust max for missed reps or if you had 1 rep.

For 8 minutes:

Complete 100 Sit-ups

AMRAP Row for meters (You will have the remainder of the time to obtain as many meters as possible)

Post weights and total meters to comments.

Monday, February 20, 2012

HOLIDAY SCHEDULE: NO MORNING CF CLASSES THIS MONDAY.  THERE WILL BE 11 AND 12PM AND ALL EVENING CLASSES.

Get ready for the Open!  The first WOD will be announced this Wednesday.  Please pre-register online for 8pm if you plan on attending.  Only athletes who are registered for the Open may participate in the WOD at this time.  CF Dupont will be hosting the WOD at both 5 and 6pm this Friday evening.

WOD for Monday:

Back Squats

1X5 @ 70% of 1RM

1X5@ 75% of 1RM

1X5@ 80% of 1RM

1X5@ 85% of 1RM

Complete for time:

50 Burpees

Rest 3 minutes

5-4-3-2-1 Muscle-ups

Squat Clean-Thruster (155/105lbs)

Post time to comments.

Saturday, February 18, 2012

HOLIDAY SCHEDULE: NO MORNING CF CLASSES THIS MONDAY.  THERE WILL BE 11 AND 12PM AND ALL EVENING CLASSES.

Just a reminder to register for the CrossFit 2012 Open.  CF Balance will be hosting the WODs on Thursday evenings at 8pm.  You may pre-register through our site up until 12pm Wednesday afternoon.  We will be arranging heats Thursday morning.  If you are late pre-registering, email Danielle.  CF Dupont will be holding the Open WODs on Friday evening at 5 and 6pm.  

Unsure of participating in the Open?  Test yourself in last year's Open WOD.  Enjoy!

WOD for Saturday:

Partner Warm-up: For time complete 20 Burpees (10 Burpees each partner)

Each team of 2 will have a (dynamax ball).  Partner 1 will complete a thruster- throw the ball in the air to the Partner 2.  While Partner 2 catches and does the same, Partner 1 will have to complete a burpee and receive Partner 2's toss.  Make sure these are high tosses (to enable time to complete your burpee).  The burpee will not count for passes not caught.  Your objective is to get through as quickly as possible.

AMRAP for 15 minutes of: (Crossfit Open WOD #2)

155 pound Deadlift, 9 reps (155/100lbs)
12 Push-ups (Hand Release)
15 Box jumps (24/20in)

Post rounds to comments.