;)
Friday, July 29, 2010
Thursday, July 29, 2010 at 08:18PM
CF Balance Gals post-workout! Ewunike, Jenny, Burch, Cram, Fiona
WOD for Friday:
Deadlifts
5-5-5-5-5
Shoulder Press
5-5-5-5-5
Announcements:
BIKE TO THE BEACH (100 miles) from a CROSSFITTER’S PERSPECTIVE:
WOD:
Complete 7 rounds of the following for time on bike:
15 miles
The Balance Team will be taking off at 3:40am this morning to Dewey Beach. Good luck to Nader (afternoon crossfit goer), Graham King, Mark Crick, and other Balance Gym community members. Looking forward to a fun post-workout recovery weekend!
Introducing Ewunike Akpan to our Community!
Written by Ewunike-
A challenge — that’s what started me on the path developing and cultivating the total body wellness services and training that I have provided for clients in the past through my own business, LOTUS FITNESS.
Having always been active, adventurous and constantly seeking new challenges, I decided to enter the 1999 AIDS Ride from Raleigh, NC, to Washington, DC. This was a bike ride that was sure to push me physically, while allowing me the opportunity to participate in a very important cause. In order to prepare myself to meet the physical challenges of the long ride, I trained for six months with a group of people who were also participating in the event. I signed up for Spinning classes and made a commitment to hit the gym daily. The more I trained, the better I felt, and the more I learned about body conditioning, and weight and endurance training, the more “hooked” I became! I read books, shadowed experts, and incorporated everything I was learning into my lifestyle. Soon, I was instructing the other riders in my group on weight training, proper technique, endurance conditioning and diet and nutrition.
My hard work paid off, allowing me to rise to the challenge and successfully complete the 330 mile race. Five months later, I applied the same enthusiasm for my race participation to my studies and received my certification as a Personal Trainer from the American Counsel on Exercise (ACE). I also became certified as a Spinning instructor through Mad Dogg Athletics. My new career was born!
After my first endurance event I decided to continue challenging myself and participated in the 2000 Marine Corps Marathon. I learned a lot about myself during my training. The biggest revelation; I enjoy biking more than running! I entered my first fitness competition in 2005; the World Natural Sports Organization’s (WNSO) FAME regional event in Baltimore, MD, where I placed first in the Figure and Fitness Model Search. I went on from there to compete in the international WNSO competition in Ontario, Canada, during that same year, and placed 8th in the Figure Category.
Now, nearly a decade after entering the fitness industry, I’m still challenging myself and combining my passion for healthy living, with my desire to help others realize their unlimited potential in a healthful way. I continue to educate myself on the latest technology and research in order to provide my trainees with a full range of comprehensive, personalized instruction and guidance in the areas of; personal training; specializing in functional training, group boot camp training, Crossfit workouts, and weight management and nutrition counseling.
I have been part of the Crossfit community (Crossfit Level I certified) for four years at Crossfit DC and excited to coach and share my passion at CF Balance. Looking forward to getting to know everyone!
Reader Comments (20)
Deadlift
225-245-265-285
Shoulder Press
75-95-105-125(f@2)-115(f@4)
DL: 125.145.165.185.200
SP: 30.50.55.60(with fun swinging action).55
Deadlift:
(Using 355# as 5RM)
185-215-255-285-320
Strict Press:
(Using 125# as 5RM)
65-75-95-105-115
Wrapped up with a 2k row:
7:08 (PR)
Deadlift:
95-115-125-135 (Fail on 5)-135
Shoulder Press:
30-40-45-50-55 (fail on 3)
did a 2k row with Jimmy and Chris at the end of class: 8:46.
Will there be all 3 classes tomorrow? What about the intro class? I'm trying to recruit some people, but not sure what the schedule is with so many folks gone.
DL
135-165-195-225-255
Shoulder Press
65-85-95-105-115
The Wednesday post said 3 classes on Saturday: 10:00am, 10:45am, 11:30am...I'ma try and go to the 10:45, unless my shoulders still feel like two trucks are trying to rip them apart (dramatic much?)...in which case I will just show up and mock everyone, because if mocking were a WOD, I'd WIN.
Ash- I'm around tomorrow so let me know what class you end up at
DL: 150- 155-160 (pr)-165(failed)-155
SP: 30-35-40-45-50 (failed on 3rd)
ran 4 miles
the blog pic should give every guy motivation to do crossfit balance..hahah
DL: 210-245-280-315-350
SP: 80-90-100-110-120
Day 37 Burpee challenge
Off to Hawaii tomorrow, representing Balance at Crossfit Oahu
my brother, me, and possibly my bf will come in tomorrow.
Def not at 10am...most likely 10:45
Deadlifts: 135--155--185--215--235 (struggled with form but did it).
Shoulder Presses: 70--80--90--100 (5 RM established)--105 (3 reps only)
Two rounds of GHDs for 60 sec with 90 second rest b/w
29 reps
29 reps
Nick what's the burpee challenge? How many are you doing per day?
DL's 65-85-95-115-125 (using 140 as 5 RM from last week)
SP's 30-35-40-50-55
Still getting used to the new regime and the 45 minute class: I did not feel tired after the workout! I wondered what was next... will need to mix in some more aerobic work before or after in future.
2 sets of 60 sec GHD with 90+ sec rest in between with Lynn and Mike: no idea how many in the first round, 27 in the second round
Lynn,
Burpee challege is 100 days. Day 1 start with 1 burpee, each day there after increase by one burpee until you finish 100 days-100 burpees. Lauren, Graham, and I are doing it, there may be more.
Deadlifts: 225, 245, 265, 285, 305 (stopped after 3)
Shoulder Press: 65, 75, 85, 95, 105, 115 (stopped after 3)
The burpee challenge is no joke. I tried it last year but quit around the 50 day mark. I bet doing it as a group makes it easier to finish / harder to quit.
Deadlift: 225-275-305-335-365
Press: 75-95-115-130-140 (I think that was a little more than 90% of my 5RM, but was able to do all sets with good form)
2K row after the strength sets: 6:53 (PR)
Looking good, crossfit ladies.
DL: 135, 205, 275, 280, 285 (looking for 5-rep max, compromised some form on the middle reps)
SP: 65, 85, 105, 115 (4 reps), 115
DL: 95-115-135-155-165
SP: 45-55-60-70-80 (fail on #5)
after strength stuff, did 100 air squats for time- 2:46
also did 4 kipping pull ups in a row...my most yet!
I attempted the burpee challenge last year...the worst is if you miss a day, you have to make up the previous and do the current day. I got sick some days in the 50s and screwed myself lol. I also then quit in the 50s.
Good luck!
I missed the WOD - I had to work late.
Ran 4 miles; 100 push ups; 50 ab wheels..
Welcome to the team Ewinuke!