Friday, September 14, 2012
Tuesday, September 11, 2012 at 11:20AM CF Balance Weekend Festivities:
ROOFTOP GO RUCK PARTY THIS FRIDAY!
When- Tonight at 7pm;Where- Balance Gym Roof Deck; What- Ruckoff happy hour in preparation for this weekends GORUCK challenge. Over ten Balance members will be participating in this 12 hour team event. Come wish them luck, have beer courtesy of Sam Adams, and learn more about the GORUCK challenge/event details.
SATURDAY- PALEO CHALLENGE KICK-OFF/POTLUCK! The affiliate league will be competing at 1pm. We will be heading over to the H Street Festival afterwards! Bring a change of clothes and get ready at the gym! Event details here.
NEXT SUNDAY, SEPTEMBER 23RD at 12pm at CF Balance: Join Mike Lorenzen for a Gymnastics Tutorial focusing on: Handstand Progressions/Inverted Balancing--Athletes will focus on their ability to balance and control to better increase strength and awareness.
WOD for Friday:
Back Squats- Work up to a heavy set of 5.
Complete 3X5 @ 85% above.
Then...
Complete 10 minute AMRAP of "Strict" Cindy: (Compare to 2/13/12)
5 Pull-ups (2 Strict/3 Kipping)
10 Push-ups
15 Air Squats
Post weights and time to comments.
Announcements: NEXT SUNDAY, SEPTEMBER 23RD at 12pm at CF Balance: HANDSTANDS!
"Dr. Mike Lorenzen joins the CrossFit Balance family from Lifeworx CrossFit in Campbell, CA, where he developed a gymnastics training curriculum for beginning through elite level CrossFitters. He has more than 25 years of elite and collegiate gymnastics coaching experience, including Arizona State, Stanford, and the University of Iowa, and is one of a small number of US coaches who has passed the International Brevet Coaching course of the International Gymnastics Federation. During his time at Stanford the team had a very successful run that included four NCAA Championships, three Super Six appearances, and the most successful year in school history that culminated with a third place finish in 2010.
Prior to coaching at Stanford, Mike worked as the Gymnastics program director at Woodward Camp in central Pennsylvania, the world's largest gymnastics and action sports training camp. It was there that he began applying gymnastics and aerial training progressions to sports outside of the gymnastics realm in a way that prepared him for a transition to working with CrossFit athletes. Before working at Woodward, he was head coach of the University of Iowa's women's team from 1999-2004. Within four years he took the program to Nationals and a top 10 national ranking. In his fifth year, the team was No. 1 in the conference during the regular season and qualified for NCAA Nationals for a second consecutive year.
Mike began his coaching career as a graduate assistant at Yale from 1987 to 1989. He was an assistant at both Maryland and Rhode Island before being named Head Coach at Indiana University (Pa.) in 1995. From 1996 to 1999, he was the Junior Olympic Program Coordinator at Cincinnati Gymnastics Academy, working with former Olympic Coach Mary Lee Tracy. In 1999, he was named USA Gymnastics Region V Coach of the Year while the club was recognized at the top J.O. program in the country.
In addition to his 20 years of coaching experience, Mike holds various educational accomplishments. He attended the University of Maryland, receiving a B.A. in government and politics in 1986 before earning his master's in international relations from Yale in 1989. He received his doctorate in Higher Education Administration and Leadership from the University of the Pacific in 2010 and is currently the Director of Student-Athlete Leadership and Development for Georgetown Athletics. Mike continues to research and write on the subject of leadership and team building and manages a consulting firm for collegiate athletics administrators (www.thecasagroup.net)."
Reader Comments (6)
BS - Worked up to 5@245 then 5@210,210,210
WOD - 10 rounds, 2 pull ups
Back squats: up to 245, then 3x5 at 210
WOD: 8 rounds + pullups + 7 pushups rx'ed
up to 185 then 2 x 5 @ 165 and 1 x 5 @155
WOD: 8 rds and 1 pullup rx
BS: worked up to 225 (fail at 235), then 3x5 @ 195.
WOD: 9 rds + 7 push ups.
BS: 185# x5, 160# 3x5
WOD: 10 rds + 10 as rx'd
BS: worked up to 225, then 3 x 5@ 195. Same as last week.
Strict Cindy: 8rds + 5 pullups. (pushups from knees last 3 rds). Exactly one round more than when we did this in February.