WOD for Saturday:
With a partner for 20 minutes:
Partner 1- Completes 500m
Partner 2- AMRAP:
10 Jumping Lunges (5 per leg)
*Keep a running count of rounds and reps completed by each partner on the AMRAP (total these together for score).
PJ will be joining us to coach on Saturday’s. He has a lot of coaching experience and has been part of the CF Balance Coaching community at both Thomas Circle and Foggy Bottom. Looking forward to introducing him to you!
A bit about PJ…
Tennessee raised and Beltway-saved, PJ moved to the DMV in 2011 to begin what he thought was to be a lifelong career with the Secret Service after his 6 year contract with the Marines was up. Deploying twice to Iraq as an infantryman in support of Operation Iraqi Freedom, PJ has never experienced to this day the emotion of “fear” nor can he grasp the logic of it. PJ began Crossfitting in 2009 and has had the desire to learn more about the sport everyday. After becoming a Crossfit Coach, his desire to coach and help others become the freak of nature their inner selves desire, resigned from the Secret Service to return to college and earn a degree in Health Sciences. He is going to be a Physical Therapist. Nothing makes him happier than knowing he’s responsible for your next PR. “It is my personal goal and my promise to always leave you in the best possible position for success. Every time you walk into the gym, do whatever it takes to suck less tomorrow.”
Reminder about CF GP Holiday Happy Hour at 6pm! Mad Fox Tap Room! Come out and celebrate the holidays together and if you miss out then mark next Friday for the Balance Gym Holiday Party!
WOD for Friday:
Rowing ladder intervals with a partner for warm-up:
*Use your partner as recovery and increase your intensity for each of the above intervals.
10 rounds of: (Compliments of the CF Mainsite- 150413)
Deadlift for 15 seconds
Rest 45 seconds
*Aim to use a weight that you can get at least 5 reps unbroken. Suggested load- 250/185lbs (or estimate 65-70% of 1RM). Idea is to use the same weight for all sets. Use a weight that you can maintain good form and move well for all 15 seconds.
Post load and number of reps completed to comments.
Reminder about this Friday’s Holiday Happy Hour at Mad Fox Tap Room! Let’s hang out- around 6pm and on!
WOD for Thursday:
AMRAP for 3 minutes (or increase to 4 minutes and do box overs)
21 OHS (75/55lbs); (35/25)
21 Box Overs (24/20in)
-Rest 3:00 minutes-
AMRAP for 3 minutes
18 Overhead Squats (95/65lbs); (40/30)
18 Box Overs
-Rest 3:00 minutes
AMRAP for 3 minutes:
15 Overhead Squats (115/80lbs); (50/35)
15 Box Overs
-Rest 3:00 minutes-
AMRAP for 3:00 minutes
12 Overhead Squats (135/95lbs); (70/50)
12 Box Overs
*Choose a weight that you can mange unbroken for each. Reps are going down as weight increases.
*Scaling for double-unders- bar hops
Track and post total double-unders for score.
WOD for Wednesday:
10-15 minutes- 10RM Bench Press/or Floor Press
-Rest as needed)-
1X 10 – 95% of 10RM
1X10- 90% of 10RM
EMOM for 20 minutes:
Minute 1- 10 Bent over Rows
Minute 2- 12-15 GHD Sit-ups
Minute 3- 10-12 Handstand Push-ups (may opt to complete smaller sets depending on your proficiency)
Minute 4- 10-15 Row for Calories (this should be a hard sprint- aim to complete in under 45 seconds; be sure to scale calories to this and be consistent with the number you are hitting for all sets)
Post 10RM for score.
For those of you taking Tuesday morning classes…..give Lars a special good luck in his CrossFit competition this weekend. He will be competing at SuperFit Lorton.
Some things about Lars….
-He is not on Facebook and only has Rugby photos online.
-You can find him as Lars the Kids on Instagram
-He is strong, likes to have fun, and never takes himself too seriously in training unless he is competing beside Pablo!
WOD for Tuesday:
EMOM for 10 minutes:
1 Hang Power Clean (building up to a heavy single)
12 minute AMRAP:
8 Power Cleans (65% of 1RM)
8 Toes to Bar
8 Bar Facing Burpees
Post weight and rounds and reps to comments.
CFE workouts (12.02.2016):
Workout 1 –
Run or row for 12 Rounds:
10 burpee box overs (or burpee broad jumps if you don’t have a box) (if rowing, you could also do burpees over the rower)
50 meter sprint (if running) or 100 meter sprint (if rowing)
-rest 1 minute between rounds-
*This is not technically “for time”, but be consistent with the rest and make sure to go all-out on each effort.
Workout 2 –
Run/Row/Swim for total distance:
3 minutes on, 3 minutes off
4 minutes on, 4 minutes off,
5 minutes on, 3 minutes off
3 minutes on, done!
Workout 3 –
Run or row:
5 km for time
-Rest 5 Minutes-
200 Double Unders for time
Santa Wish list:
Are you struggling with your list to Santa?! Here are some tips from Karolin (Director of CF Foggy Bottom)
-Dear Santa I need a Jump Rope. (And sign up for the RX Jump Rope Seminar.)
-Dear Santa I need wrist wraps to support and secure my joints while lifting heavy.
-Everyone needs a pair of well fitting workout pants. Lululemon has them! My favorite,“Flow & Go Tight” (Dudes they have tights and shorts for you too.) Santa please, PLEASE!
-Dear Santa I need my own nail clipper to cut my calluses.
-Dear Santa I need a ridiculous note book to record all my gainzz and 2017 goals in.
-Dear Santa I want the book “Unbeatable Mind” by Mark Divine to learn mental toughness.
WOD for Monday:
5X 2 Back Squats (5 Second Pause at the bottom)
-2:00 minute Rest-
Complete for time:
150 Wall Balls (20/14lbs)
Post weight and time for score.