CrossFit Balance | DC Crossfit Gym | Balance Gym DC - Crossfit DC - DC Crossfit Gym

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Jul282010

Thursday, July 29, 2010

Wednesday, July 28, 2010 at 06:13PM

Reminder for Foundations Thurs (the 6:30pm/7:30pm groups will be combined and meeting at 7pm). Quint will be out of town. Danielle will be coaching. Looking forward to coaching you. Please email me with any potential schedule conflicts.

Schedule updates are finalized! Please check morning times for the 7:15am (they are offered only Tues/Thurs/Fri).

Jed Clift getting creative. Comments are welcomed.

WOD for Thursday:

Burgener Warm-up

Nor Cal Qualifer Workout A-

500m Row

30 Burpees

10 Shoulder to Overhead (165/95lbs)

*Bar taken from Ground- It is up to you to determine the best technique to employ from shoulder to overhead movement. The shoulder press, push press, and jerk are all acceptable. A full range of motion is required for the repetition to count. Starting position- bar above clavicle and below chin. Ending position-showing the full extension of elbows, hips, and knees. Part of the ear must be visible in front of the arm.

Please post time and weight used to comments.

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Reader Comments (29)

Here is Jocelyn Forest crushing this workout: http://media.crossfit.com/cf-video/NorCalRegional_JocelynDay1.wmv

Be warned: she uses some colorful language throughout the video.

July 28, 2010 |

We have had a variety of class instructors lately. Will you please post their cross-fit certifications and/or teaching credentials to the site so we have a little information about them. Thanks.

July 29, 2010 |

Anonymous

115lbs from rack-- 5:04, unbroken

July 29, 2010 |

Michael

Hello Anonymous!
Sorry for the delay in posting the bios. As of 10 minutes ago, we just updated the site to contain background/credentials on Quint Fischer, Lisa Glassman, and Lee Knight.

Both Lee and Quint have had several years of experience with coaching crossfit specifically (at Primal and Fairfax)

Lisa- has been an integral part of the CF Balance community and crossfit level I certified.

We are working to get Ewunike's information up (she will be coaching 2 evenings per week).

July 29, 2010 |

Danielle

wod with 70 lbs - 6:49
lost it at 7th rep and then finished up

July 29, 2010 |

amina

had to get to work hella early so worked out on my own.

ran 1.5 miles
had kind of awkward disasters trying to do the WOD. Rowing machine was on another floor than the weights, so was going to sub jump rope which I couldn't find and interrupted a class when trying to do so. Then I was just going to do burpees and awkwardly got in ppl's way so quit at 20.

Anyways:
20 burpees
10 push press @ 75lbs from floor
used my bberry to time it and then forget to check when I finished...so somewhere under 5 minutes.

Not my most coordinated morning.

July 29, 2010 |

Ann J

also if anyone needs running gear, today Groupon has $20 to get $40 of stuff from Pacers
www.groupon.com

July 29, 2010 |

Ann J

WOD: 7:30, scaled the Shoulders-to-Overheads to140lbs and did a mix of Jerks & Push Presses. This was short, quick, and intense – a nice way to start the day.

Thanks for the quote Creatine Chris; Ash – when you say you’ve experience good results from using Creatine in the past – what type of results?

July 29, 2010 |

LaMarr Datcher

Sorry – I made a mistake: I used 120lbs, not 140lbs.

July 29, 2010 |

LaMarr Datcher

I am curious how fellow crossfitters incorporate running into their workout routine (currently 4-5 days/week). One of my life goals is to run in local 5K – 10K races, such as the Warrior Dash, with an eye on conquering ONE marathon in the future. What is CrossFit’s philosophy regarding two-a-day workouts: morning runs followed by crossfit in the evening? Are there any credible sources on the internet regarding this?

Here is a motivational blog on running by Blair Morrison:
Why running is important

P.S. Today is my rest day and I’m bummed about it. Looking forward to working out with you guys tomorrow! You stay classy, Washington DC.

July 29, 2010 |

Sergio

I'm taking the day off because my legs are done, even though that workout looks awesome.

LaMarr- I took creatine during the football off-season in college, and when I was deployed and lifting obsessively because there was nothing else to do. Both times I had significant strength gains (I think I added about 40 pounds to my bench in 2-3 months) and put on a few pounds of muscle. I lost some of my strength gains as soon as I stopped taking creatine, but was still stronger than when I had started.

July 29, 2010 |

Ash

Ash and LaMarr,

Try http://www.hammernutrition.com/ I don't know if they make just creatine but I'm a daily user of their Endurance Amino which is basically BCAAs. I also use their Whey Protein after exceptionally hard workouts. All of their products are very pure, clean and gluten free. I'd check to see if they have creatine or a creatine-equivalent.

...and they send lots of free samples when you order from them.

Also, a good article on why you should take Vitaman D.

http://www.nytimes.com/2010/07/27/health/27brod.html

July 29, 2010 |

Nick

I'll pre-empt any comments and say it's sad (mildly pathetic?) to be checking what the WOD of the day is while I'm vacation... it looks awesome though...

The visit was definitely worth it for Jed's truck jump (impressive!), and for the fail (equally impressive!)

July 29, 2010 |

Kam

Also, one of the few smart things Quint has ever said is on supplementation and recovery. Refer to his article here:

http://becomethebull.blogspot.com/2010/03/recovery-supplementation.html

July 29, 2010 |

Lucille Bluth

WOD: 115#s and 7:16. Definitely not unbroken (broken about 5X).

July 29, 2010 |

Lynn

115 lbs racked
6:40

July 29, 2010 |

WOD: 6:56 (85 lb)
My cleans need work!

July 29, 2010 |

Jen L

WOD: 7:00 as rx'd
I unfortunately had to break my jerks up 1-1-2-2-2-2
FML

In better news I held a headstand at yoga today for 52 seconds without any assistance from the wall. Handstand is next!

July 29, 2010 |

lisa

On Yoga:
Today Rob took his first Bikram yoga class. Seein' as how things are still a mess with my southpaw, its one of the few yoga classes I can take without a ton of modifications. I was super stoked to have a friend go with me, and I think Rob had a good time (but you'll have to ask him).

Anyway, all things CF, Bikram yoga is such an awesome compliment to the work we do day in and day out, and I had forgotten! Everything is scalable, the acrobatics are minimal, and all of the work coordinates healthfully with individual base-level flexibility and the microtraumas we've put into our muscles.

To wit: I went right after this mornings WOD which is day 4 of programming (Saturday can be my rest day, right?), and I'm flying high. And this is with two supplimental 5.5 mile runs on consecutive nights. I feel better now than I did this morning, to be certain.

Bikram is a very different experience than what you might be expecting. Its not flowery, spiritual, or "om shanti." There are no candles or patchoili. The room is heated to 105, you get 26 postures done twice each, and two breathing exercises. The work is exceptionally solid, and your own intentions can be yours, whatever they might be. Just don't push too hard, this isn't the kind of place that will tell you to stop if you're headed for injury.

On Running:
I've definitely been lax about my running over the past few months. I'm trying to fix that. Its hard to juggle yoga as my point of specialization, the CF for non-specialization, and be a regular ol' pleasure runner.

When I completed the National Marathon this past early April, I did so with a fairly restricted training schedule due to both the torrential snow and being new/giving focus to CF. I CFitted between three and five times a week (though, more like four).

I found during my previous training that one slow long run a week (going up by 10% each week) and having one tempo/speed run at 6 miles a week was enough to get me ready for the race. I did not shatter my records, but I'm confident I could be even more competitive this October for the MCM. Now... will I?

As I said, its hard to juggle all three. But, I think the real trick has been being comfortable with one pot going a little to the back burner every now and then, so long as you're mindful to put it on the front burner again before too long.

Sergio: sign up for a race. Also, while I can't say that I've done any of the WODS, you can also check out CF Endurance if you want to approach the distance running from a CF perspective. http://www.crossfitendurance.com/

July 29, 2010 |

Michael

For WOD: 115# in 5:28. Burpees are great and I love them. Also, Danielle told me she would break my legs if I don't open my hips more. I am scared.

July 29, 2010 |

Chris c

WOD: 6'33 (95 lbs, probably too light, I need to add more weight).

July 29, 2010 |

Simon

As you should Chris! Keep up the hard work!

July 29, 2010 |

Danielle Dionne

WOD: 5:53 w/75 lbs

Sergio - You have at least a few fellow runners here at Balance. I've scaled back my running quite a bit since starting CrossFit (used to run 15-25 miles/wk but now usually try to fit in 1 six miler or 2 shorter runs each week. It's a great supplement to my training here and I think all the running I did previously has really helped me in the longer metcons. I find personally that I don't need to run as much as I used to and I am continuing to see improvements in my run times. The sprint intervals we do here have also helped. If you're interested, Jenny and I have started signing up for shorter (5k to 5 mile) races in the area once a month. You should join us next time -- we'll be doing our next one sometime in August most likely.

In terms of articles, Marks' Daily Apple has some interesting ones -- do a search for cardio and check out some of the articles that come up. He leans more toward shorter distance running and sprints, but acknowledges that it really boils down to what your goals are.

July 29, 2010 |

Cristyn

85# 6:04

Burpees are my kryptonite....well. one of them.

July 29, 2010 |

katie

6:40 scaled to 135 on the shoulder to overhead. I'm thinking I could've done it Rx'd, but it would've taken twice the time. My shoulders are destroyed, and glad I have a rest day tomorrow.

July 29, 2010 |

Lucille Bluth

4:32 with 135. I jerked a few (ha!) at 165 prior to but the achilles isn't quite ready yet I don't think. I was able to do burpees with both my legs which was a nice bonus.

July 30, 2010 |

EGP

Sergio- Come join Cristyn and I for our next 5k.. crossfit trains us well enough so we are prepared for the race (we both have been placing in our respective age groups). However, I try to do a sprint workout or a 4 mile run every two weeks.

WOD:
7:50 with 60lbs.. good pace until I got to presses which took me a while to get through

July 30, 2010 |

Jenny K.

5:53 WOD Matchy times with CRAM face. Wooo!

July 30, 2010 |

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