Thanks for your patience over the past couple of days regarding issues with our server and blogs. Just a reminder we are running an abbreviated schedule based on Martin Luther King Day and will not be holding both a 6 and 7am class. All other classes are scheduled!
WOD for Monday:
20 RM Front Squat
5X5 Strict Press (increasing weight each set and working up to a heavy set of 5)
Post weights for each.
Schedule Adjustment for Martin Luther King Day, Monday- January 16th- there will be no 6 and 7am classes based on the holiday. All other classes are scheduled as usual.
WOD for Thursday:
Every 90 Seconds for 8 sets (12 minutes):
3 Back Squats (work up to a heavy set of 3)
100 Burpees for time
(Don’t be intimidated by the number. One option is to scale reps if this is something outside the scope of volume you think you can manage. Chat to Shawn/Mark about this. Also, don’t go too hard at the beginning. Think of this like a mile run….you want to start with a pace that is sustainable. If you approach it this way, it will be much more manageable. When you hit a wall break into sets if you can not steam roll through and this will help).
Be sure to record your score in your workout log! This will be a great one for you to always test on your own especially if you can’t make it in for your workout!
Score is heaviest weight and time.
As I’ve discussed with most of you during classes, I’ll be out for the remainder of this week starting Wednesday and back to coach next Tuesday. Both Shawn Morris and Ahmed Gaddallah (coach at TC) will be taking over some of my classes (both on Wed, Thurs, and Friday afternoon.
Also, note that we will not be holding both a 6 and 7am class this Monday- Martin Luther King Day. All other classes are scheduled.
Miami Bound….Athletes of CF Balance take on Wodapalooza Miami Fitness this weekend! This is a four day competition featuring qualifying athletes around the world in various divisions!
WOD for Wednesday:
Today’s workout is a conditioning piece! You just have to keep on moving. It’s also a good opportunity to integrate some skill work related to double-unders, muscle-ups, or use as a workout to get some higher volume of pulling strength (whether it’s ring rows, strict pull-ups or some other variation!)
Keep a steady pace and don’t go to hard out of the gates!
15 minute AMRAP:
1 Peg Board Ascent or 5 Muscle-ups or 5 Strict Pull-ups or L-Pull-ups
25 Sit-ups (10 GHDs)
*Choose a number of reps that you can manage unbroken on your first set. It’s alright if you end up breaking these up based on the nature of the workout, but we also want to make sure it’s something we can manage and not get stuck on too long (as in over 2:00 minutes on the clock into later rounds)
*Sit-up variations- these may also include hollow rocks, sit-ups (weight locked out overhead), GHDs (consider reps)
*Double-unders (scale these to complete under 90 Seconds- if you can’t complete a set of 50 in this timeframe, you should be scaling reps; this doesn’t mean make it an AMRAP and it’s just meant to guide you in determining reps when scaling)
Most importantly….smile and have fun!
Score is total rounds/reps.
CALLING ON MEMBERS FOR FEEDBACK….The Open is coming up at the end of February and I’m looking to make it all inclusive, convenient, feasible for everyone to participate!
Traditionally, we have run a Friday Nights Event each weekend at Thomas Circle and will continue to do so! This will be open to all of you! I understand a lot of you have family commitments outside of training and was brainstorming the following (I also think there is a value to doing this in a different organized environment outside of classes, which is what you are used to and with creating more energy, however, if it’s tough for you to make a Saturday or time outside of class then don’t want you to be excluded!)
-Running the Saturday workouts as the Open WOD!
-Programming the WOD for Friday am and noon classes- I can be there for all noon folks who would like to throw down at this time and Rob can run the folks through in the am. We can provide a separate WOD for the evening folks and if they are looking to do the Open WOD at TC that would be an option or Saturday at Glover.
Would many of you like to do this at Glover Friday night? If there are enough of interested we can do that as well with no Saturday.
I just don’t want to pigeon hole folks into programming the Open wod both Friday and Saturday, or not providing everyone an option that works to ensure you can all participate.
Any feedback will be factored in and greatly appreciated!
Looking forward to this guys!
WOD for Tuesday:
Task Priority “Fight Gone Bad”
3 Rounds, each for time of:
25 Wall Ball Shots 20/14
25 Sumo Deadlift Highpull (35/25kg; 75/55lbs)
25 Box Jumps 24″20
25 Push Press 75/55
25 Calories, rowing
*Rest 1 minute after each round
Options for varying reps- Rx’d complete 25 reps; Intermediate complete 20 reps; Beginner 10-15 reps of each movement above.
Score is total time including rest.
Alex will be coaching the Monday evening 5:30 and 6:30pm CF classes and the 7:30pm Oly Class! He brings a lot of experience to Glover Park! I’m very excited to have him on board and introduce him to everyone!
A bit more about Alex:
“I grew up in the DC area, went to school in Boston and currently I am back in school here in DC. I have been a Coach and a Trainer for the past 6 years and enjoyed every moment of it. I have competed in Powerlifting, wrestling, jiu-jitsu, and CrossFit. I love sharing my knowledge with clients and love talking shop. I have been certified as a CSCS, USAW Strength Coach, CrossFit Level 1, RKC, FMS, and a few others.”
Check out our Nutrition Challenge group page. First post touched upon pre-and post workout nutrition strategies! https://www.facebook.com/groups/1576137172697829/
WOD for Monday:
“CF TC and GP WOD today!”
EMOM for 10 minutes- Squat Snatch
3 rounds for time:
15 Deadlifts (70/47.5 kg; 155/105lbs)
5 Overhead Squats (155/105lbs)
Post weight and time/weight used for score.
WOD for Saturday:
20 minute AMRAP:
15 Air Squats
Post total rounds and reps for score.
WOD for Friday:
Toes to Bar Progressions
With a partner complete the following (one partner works, while the other rests): 5 sets each (total of 10):
10 Toes to Bar
15 Kettlebell Swings (53/35lbs)
20 Shuttle Runs (10 meters)
(Above sets should be about 2-3 minutes)
*Use partner as recovery or if you are on your own rest as long as it takes you to do a set
The Nutrition Challenge kicks off this Saturday. For those of you not registered, please feel free to follow along on our Facebook group- https://www.facebook.com/groups/1576137172697829/. This will be an excellent resource. For those of you looking to commit to changes some habits check out some of our approaches in the link provided. For many of us, our nutrition comes down to both will power and discipline. If we are eating clean and develop an awareness of our portions and combine these two we should be on track and moving in the right direction! The upcoming 30 days will provide us with accountability, particularly with committing to the DEXA scan. Take a look at the below doc and feel free to print out!
New goals! It wouldn’t be officially 2017 without a post about goals! We can all start by listing when you come into Crossfit why you are here. Then, think about below and start crafting your goals and hold yourself accountable by putting your name up on the board with your goals listed below.
When thinking about your CrossFit goals, ask yourself, “What motivates me? Why am I here i.e. purpose?” Your sense of purpose is a framework for your goals and nutrition is the base.
Prior to getting specific with your goals, look at the broader picture which is your commitment to daily activity and your workouts. For some of you it may be committing to making it to CF classes (3-5 days a week). Evaluate what it is that is limiting or the greatest challenge of achieving your goal (perhaps it’s a schedule conflict, which may involve you committing to a new class time or integrating a workout or two at home, etc).
Then move on to consider the following:
Create S.M.A.R.T goals:
Specific- who, what, when, where, why, how
Measurable- must be easily quantifiable
Attainable- not too far from reach
Relevant- something that will benefit you
Timely- date to be completed
If you are at a loss, start looking at CrossFit’s 10 general physical skills:(cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance, and accuracy). For example, you may find that you have great difficulty racking bar in a front squat and would like to improve wrist flexibility. Be specific and ask yourself how you would accomplish this.
Also, keep a list in your workout logs of movements and skills that interest you in gym (may be strengths, weaknesses, movements you find fun, challenging, and rewarding, etc).
-Let’s get after it Glover Park!
WOD for Thursday:
Pre Barbell Warm-up complete: 3 sets: (stick with a light weight)
2 Turkish Get-ups each side
10 RDLs each leg
*Use a KB or DB (same weight for turkish get-up and rdl)
Complete for time:
30 Reps of the Bear Complex (70/47.5; 155/105lbs)
1 Rep of the Bear Complex=1 power clean, 1 front squat, 1 push jerk, 1 back squat, 1 behind the neck jerk(or squat clean into a thruster, 1 back squat…)
Post time and weight used.
WOD for Wednesday:
Cheers to a good burner- time to get our endurance on!
5 sets: (One set is completing all below then a 2:00 minute rest)
-1 minute Rest-
5 Handstand Push-ups (or 10 Push-ups)
10 GHD Sit-ups or 15 Ab Mat Sit-ups
-2:00 minutes Rest-
(If scaled correctly the above 2 rounds should take about 2-3 minutes- see below for suggestions: )
*HSPU (may kip or complete as strict or add plates for deficit) Scale the HSPU to complete unbroken either from a box or with an ab mat (decrease range of motion) or as seated DB Shoulder Presses. Another option is to complete as Push-ups.
*GHD Sit-ups- may use a ball or plate to make these more challenging; can also up reps to complete as 20 Hollow Rocks
*Double-unders- scale number of these as needed. It’s better to do attempts with scaling number than to do singles for practice.