The results are based on a calculation of the (starting bodyfat% - ending bodyfat%) divided by starting bodyfat%.  (I.E. someone started at 24% and ended at 12%, they would have a (24-12)/24 = 50 percentage improvement from start).  It keeps everyone on the same playing field.

**Top finishers in order of greatest percentage improvement from their starting bodyfat%:   

Will Nevius  53.4 percentage improvement
Andrew Litchi  46.4 percentage improvement
Michael Krushinsky  44.4 percentage improvement
Spencer Turner  39.3 percentage improvement   
Alex McGregor  37.4 percentage improvement
Zach Ferriola-Bruckenstein  36.1 percentage improvement

2nd place team w/ a 23.6 percentage improvement:  
QUINTS ANGELS (Alyssa Lee, Grace Goldstein, Mrinal Menon)

Overall group results:

Total Fat lbs lost = 380.6lbs !!!
Avg Fat lbs lost per person = 8.1lbs
Avg Bodyfat% lost = 8%

WOD for Friday: (Benchmark from Paleo Start Date)

Run 1 Mile

15 minutes to work up to a heavy 2RM Deadlift

"The Chief"

AMRAP of the following for 3 minutes:

3 Power Cleans (135/95lbs)

6 Push-ups

9 Air Squats

Rest 1 minute.  Repeat 3 times.

Post mile time, weight, and total rounds and reps to comments.

In the spirit of team competition, we will be performing a team rowing WOD today.  Also, please read below details on the Open workouts at CF Balance.

WOD for Thursday:

Back Squats

1X4 @75% of 1RM

3(1x4 )@80% of 1RM

"TEAM ROWING"

Complete the following for 20 minutes:

Teams of 4: Each teammate will perform the following movements as one person may rest.  Your score is based on your total meters, burpees, and sit-ups.  You may alternate as you wish in any order.

Row for Distance

Burpees

Sit-ups

Post score for team.

Announcements:

We will be re-testing our benchmarks from 5 weeks ago (prior to the Paleo Challenge) this Friday.

Competing in the Open at CF Balance : Its about "Attitude, Commitment, Progress"

Competing will prepare you for life.  We can either become our own worst enemy and crack under the stress of pressure or come out strong and step outside the bounds where we have limited ourselves.  Surmounting these obstacles and realizing your actual potential are truly transformative in future gains in and out of the gym.

One of the things I love about being a CrossFit coach is seeing a transformation in clients' attitudes during/after their workouts.  The building of confidence and self-esteem is something that I strive for with everyone who comes to CF Balance.  Each and everyday when we train, each of us becomes closer to embracing this "competitive attitude."  Some of you possessed this from day one, but many developed this throughout your workouts.

For some of you, the first step to being in a competitive environment may have been at our CrossFit gym.  If you feel intimidated by the thought of being in a competition, then this would be the time to get over it.  You may find a new love for competition or appreciate the energy felt in such a setting.  

The first week of the CrossFit Open is February 22nd.  For those of you who are hestiant about competing consider the following:

1.) Progress and achieving your goals- Competition can yield a much higher rate in your progress than solely coming to the gym and performing the daily workouts.  Your workouts will have a greater purpose.  A competition will motivate you to spend more time on skill work, prompt consistency in your routine, and encourage other healthy behaviors (sleep, nutrition, social tendencies).  We are all on the quest to become fitter, and by training with a more focused purpose we will become closer to this end goal.  

2.)Building character- Teaches us about ourselves good and bad.

3.) Benchmarks to measure our progress and testing ourselves mentally/physically under pressure

4.) Teamwork- (Using one another to achieve your best)-  Competition within our CrossFit workouts isn't about beating the person next to you nor seeing that person fail.  Its about that extra push, coming to that edge together in a motivating environment and providing energy for one another to go that extra step.  Its with these efforts that everyone participating will benefit.  That is where PRs are obtained.

5.) Have fun!

As we take steps closer to the Open there are a couple general things to consider and be attentive to: what shoes will I wear, understanding/executing/ and developing the perception of the movement standards, how the timing of the workout with effect you and your approach, hydration and nutrition, and prioritizing lifestyle habits (sleep and social drinking).  

As for specifics:
We will be hosting for CF Balance athletes only the CrossFit Open WOD on Wednesday's 8pm.  During the 5 week period of the Open, we will not be holding Wednesday's 8pm due to this.  

All athletes will need to complete the registeration for the Open here.  

Another option to complete your workout will be to participate in the NOVA Open at District CrossFit on Saturday if you are unable to attend or have another time preference.

More specifics about the logistics for the Open will be posted as we get closer.  

Please register!

The Cupid Undie Run is this weekend!  Balance Gym is the #1 sponsor.  I need to raise $500 by this Saturday.  Anyone who donates will be part of a raffle.  The prize of the raffle is 3 free training sessions with me (in my Undies if you would prefer).  Also for those who do not donate, I will program 2K rows and burpees daily (perhaps another Thurster workout).  To donate click here.  Thanks to Deborah, Andrew, and Maiko for your donations! 

Go Balance Gym!

WOD for Wednesday:

4 rounds of the following 3 minute AMRAP:

200m Run

20 Box Jumps (24/20in)

Max CTB Pull-ups

Rest 3 minutes

-Rest-

5X 10 GHD Sit-ups

Post total reps to comments.

Laura on WOD #3 at Smackdown.

WOD for Tuesday:

Shoulder Press

3 @ 70% of 1RM

3 @ 80% of 1RM

3x (3 @ 90% of 1RM)

Complete 3 rounds for time:

20 Kettlebell Swings (Overhead) 1.5/1.0 pood

50 Double-unders

Post weights and time to comments.

Warm-up: 

5-4-3-2-1 Chin-ups

10 Push-ups

Back Squats

1X6 @ 70% of 1RM

1X6 @ 80% of 1RM

1X3 @ 90% of 1RM

1X2 @ 95% of 1RM

Complete the following for time: 

2-4-6-8-10 Thrusters (155/105lbs)

25-20-15-10-5 Burpees

Post weights and time to comments.

Thanks for a great turnout this weekend at the Smackdown!  Congrats to the Unicorn Slaughterhouse (Cristyn, Laura, Dan, Kristos )- 2nd overall  and James Dozier's Team (Chris, Diana, Courtney, James)- 5th overall.  It was great seeing everyone compete!  Please remember to sign up for the CrossFit Open!

"It's not conditioning, it's getting Spanked." Good luck to all CF Balance Teams!

Balance Gym CrossFit Bowl 2012 at Balance Gym-Kalorama.  Workouts begin at 11am-4pm.  There will be a keg for spectators and the after party will be at Public Bar following the event.  Please see WODs listed on Friday's posting.

THE CF BALANCE STUDIO WILL BE CLOSED THIS SATURDAY.  THERE WILL BE NO INTRODUCTORY CLASS DUE TO THE EVENT.

THE CF BALANCE STUDIO WILL BE CLOSED THIS SATURDAY.  THERE WILL BE NO INTRODUCTORY CLASS DUE TO THE EVENT.

"Our team name- Crystin, Kristos, Dan Merrill, and Laura Thornhill are "Unicorn Slaughter House (grass fed)" - it's a reference to what we plan to do to those sissies at CF Dupont."  GO CF BALANCE! 

WOD for Friday: 

5x3 Tall Cleans

5 rounds:

5 Hang Power Cleans (135/95lbs)

5 Shoulders to Overhead

Complete 4 rounds of the following:

30 Seconds AMRAP Ab Mat Sit-ups

30 Seconds Rest

Post weights and time and total reps to comments.

"SMACKDOWN ON DUPONT THIS WEEKEND:"

3 workouts plus final showdown:
*WOD #1: full team (all 4 members compete)
*WOD #2: 1 male & 1 female
*WOD #3: 1 male & 1 female (must be different pair from WOD #2)

Rank assigned on a “rank equals points” system (i.e., first place equals 1 point)
*WOD’s #1 & #3 scored by reps
*WOD’s #2 scored by time
*Lowest total points equals highest ranking (i.e., three first place finishes results in three total points and puts that team in 1st place)
*5 teams with the highest rankings will compete in a 4th and final workout to determine Winner and Runner Up

WOD 1:

8 min Max Reps DL (full team, Points-based scoring)

Weight options: Scores:95 (bar & 25’s) M=0  / W=135 (bar & 45s) M=1 / W=185 (bar, 45’s and 25’s) M=2 / W=225 (bar, 45’s, and 45’s) M=3 / W=275 (bar, 45’s, 45’s and 25’s) M=4 / W=8. Two bars per team, but only one teammate lifting at a time.  Each teammate must complete at least one rep.  Lifters must alternate between male and female.  As one teammate lifts, the other 3 mate load the second bar as needed.

Deadlift Standards:
*Starting Position: both plates must touch the ground
*Finished Position: the hip and knee must be fully extended. Deadlifts may be done in a touch and go style, but the weight can NOT be bounced or forcefully rebounded off the floor.

WOD 2:

3 x 20 HR Burpees, 40 Sit-Ups, & Bear Crawl* (1 M/ 1 F, time-based scoring)
Partners alternate rounds until each has completed 3 rounds a piece of 20 hand release burpees, 40 sit-ups and 1 50 foot bear crawl. For example, Partner A does 20 burpees, 40 sit-ups, and then bear crawls 50 feet (25 feet out and back) before tagging Partner B, who does 20 burpees, 40 sit-ups, and then bear crawls 50 feet (25 feet out and back).
* There is a 15 min Time Cap; a 5 sec penalty will be assessed per incomplete rep
Burpee Standards:
*Bottom Position: Chest must be touching the ground, with hands clearly off the ground
*Top Position: hips fully extending with a clap overhead

AB Mat Sit-Ups Standards:
*Starting Position: shoulders must touch the ground
*Finished Position: hands must touch feet (may be anchored by partner ) and heels must remain in contact with the ground. 

WOD 3:

8min AMRAP Shoulder-to-OH // Sprints (1 M/1 F, points based scoring)

Weight options: Scores:

65 (M = .5   /  W = 1)

95 (M = 1    /   W = 2)

115 (M = 1.5 / W = 3)

135 (M = 2   /   W = 4)

Partners alternate with only partner working at a time.  Partner A performs as many consecutive shoulder-to-overhead as possible; if the bar is dropped, or passes below the chest on any rep, Partner A must run 8 sprints (1 sprint = 25 feet).  Partner B may only begin their shoulder-to-overhead once Partner A is completely done with the sprints. Bar for the Ground-to-OH starts on the ground.  During the sprints, bar must remain on the ground until the sprinting partner finishes.  There will be 2 bars per platform, but weights must be chosen at the beginning of the workout and cannot be changed during the workout (scaling down during the workout is allowed, but will negate all previous lifts by that partner).

Shoulder-to-OH Standards:
*Starting Position: the bar must touch the front shoulder or collarbone
*Ending Position: Knees must be fully extended with the arms fully extended overhead and the ear visible. A lifter may not rack the bar on their back. A broken set is when the bar is dropped or passes below the chest line.

Sprint Standards:
*One hand must visibly touch the indicated line at each end of the course.

CHAMPIONSHIP WOD will be announced after WOD 3…

THE CF BALANCE STUDIO WILL BE CLOSED THIS SATURDAY.  THERE WILL BE NO INTRODUCTORY CLASS DUE TO THE EVENT.

Reminder: Paleo Measurements this evening at CF Balance from 5:30-6:30pm and this Saturday at CF Dupont- Balance Gym/Kalorama 9-10:30am.

WOD for Thursday:

Warm-up:

Chin-up Ladder

5-4-3-2-1 Chin-ups

10 Push-ups

Back Squats

1X 6@ 65%

1X 6@ 75%

1X6 @ 80%

1X6 @ 80%

Complete the following for time:

30-20-10

Row for Calories

Pistol Squats

Plank Walk-Outs (alternating each side)

Post weights and time to comments.

Are you ready for the 2012 Reebok CrossFit Games Open? Starting February 22nd a new workout will be released for 5 weeks. Every one of us at CF Balance will complete this workout and submit our times and be able to see where we stand vs. CrossFitters from all over the globe.  More details on this will be announced by next week.  This is the first step in qualifying for the 2012 REEBOK CROSSFIT GAMES. This year our goal is to send one team to Regionals the Games.

We will be announcing a time for participants to complete this workout at CF Balance/CF Dupont.  Participants will also have an opportunity who are unable to make this time or would like to complete the wod a second time at District CrossFit who will be hosting the NOVA Open this year.

To read more about The Open click here.

WOD for Wednesday:

Skill Work: 10 minutes Muscle-up Transitions/Kipping Pull-ups

A) 3 X 30 Second Max Effort Attempts on the Airdyne (Rest as needed in between attempts)

B) 8 X 100m Sprints (walk back as recovery)

C) 5 X 10 Toes to Bar (Unbroken/Strict) Rest 1 minute in between sets.

Who is ready for the Smackdown this weekend?  The Previous Throwdown's Champs pictured above.  Its time to give CF Dupont a spanking.  Who is ready?  Who will be going to watch and cheer?

WOD for Tuesday:

2 High Hang Power Snatches for every 10 minutes.

Shoulder Press

5 X 65% of 1RM

5X 75% of 1RM

3(5X 85% of 1RM)

Complete for time:

1K Row

Post weights and time to comments.