Thursday, August 16, 2012

TOTAL RECALL THIS SATURDAY AT CF DUPONT will include two events, the CrossFit Football Total and a Power Athlete MetCon. The CrossFit Football Total asks for the 1 Rep Max of the Power Clean, Squat, Bench Press, and Deadlift, in that order. The sum of all three lifts will be your score for the CrossFit Football Total. Athletes will have 20 minutes to achieve a 1RM in each lift, and will be limited to 3 attempts. The MetCon and it's standards will be announced the day of the event, but we guarantee it will include a full body workout, violent hip extension and change of direction. We are limiting the event to 60 athletes, and this will be open to Balance Gym members only, CrossFit or Regular. There is a registration fee of $30 that must be paid online to reserve your spot that can be purchased here.

CHECK OUT OUR NEW TREAT:

Rope climbs, bar dips, muscle-ups, pull-ups, and more....on the rooftop!  For those of you getting off of work early this Friday consider Friday's wod on the rooftop...hint...hint.

WOD for Thursday:

Mobility Work/Snatch Complex Warm-up

Then...

1) 10X 2 Snatch Pulls above the knee- 1 Power Snatch (Rest 1:00 minute between sets)

2) 3X 3-Behind the Neck Push Press- 3 Overhead Squats as heavy as possible (unbroken)

3) For quality: 50 Toes to Bar (Strict)

Post weights to comments.

IMPORTANT ANNOUCEMENT: (Registration is tomorrow and it will fill up quickly!)

What is the Hopper?

The Mid-Atlantic Hopper Challenge was initially created to be a fun competition for a few affiliates in the greater Baltimore-Washington D.C. area.  But once the ball was rolling and word got out, it grew to include competitors from ten different states and almost 100 competitors in its first year.  The top three males in 2008 were from Ohio, New York and Maryland.  The top three females were from Maryland and Virginia.
Each year the challenge has gotten bigger and better.  We expect to see even more competitors this year and in its fourth year, this challenge has become the premier fitness challenge of the Mid-Atlantic region, if not the entire east coast!  Held by CrossFit BWI.

Who can participate?

Anybody.  Over the years, competitors have ranged in age from 10 to 60+.  There will be a cap of 120 this year on the number of athletes allowed to compete in the individual competition.  20 of those spots are reserved for the masters division if enough athletes over 45 want to compete.  In addition to the individual competition, there’s also a team competition of 20 six-man teams.  Competitors under 18 must have a parent with them to sign a waiver in order to participate.  Be ready to sign up!

Comments

[Nils]

Snatch pulls + PS: 45-75-95-95-105-105-115-115-125-125 (fail, on the power snatch obviously)

PP + OH squat: 115-125-135

Toes to bar: 5x10

[Rasha]

Love this workout, started with me being uncoordinated but after some repetition I felt my form was getting better

Snatch pulls + PS: 20LB
PP + OH squat: 35LB
Toes to bar: 5x10

[bonnie]

Is that treat just for the Friday evening classes? Or will the morning classes get to have some fun on the roof?

[Chase]

Snatch Pulls + Power Snatch- 75, 3x115, 5x135
PP + OHS- 3x155
TTB- 2x15, 2x10

Shoulders were tired but it helped me concentrate on form.

[Norm]

Snatch pulls: 95# x 3
PP + OHS: 95#, 115#, 135#
TTB: 12, 12, 12, 8, 6

[Sterling]

Snatch pulls : 95# x 3
PP + ohs : 95-115-135
TTB: 20-15-15
Norm: JOIN