POWERLIFTING AND OLYMPIC MEETING COME TOGETHER! Come cheer on some fellow Balance Gym athletes and friends…..including Fiona McFarland, Megan Gallagher, and Emily Baskin! Here are more details! It’s American Open week – USA Weightlifting, together with USA Powerlifting, come to Dupont Circle this weekend. The American Open is in Washington this week at the Washington Hilton’s Columbia Ballroom, and tickets are priced at just $5 per day or $12 for the weekend. Over 380 Weightlifting and 350 Powerlifting athletes will be seeking gold as well as the chance to rank for the 2015 Pan American Games, 2015 Junior Worlds and 2015 Youth World Championships. As well as Weightlifting Olympians Melanie Roach (53kg), Geralee Vega (63kg) and Norik Vardanian (94kg), you will be able to see 2014 World Team members Marissa Klingseis (+75kg), Travis Cooper (77kg), James Tatum (77kg) and Geralee Vega (63kg). Not only that but our line up also includes CrossFit Games Champions and professional athletes from the GRID league. Getting There The venue is accessible via the Q Street entrance of the Dupont Circle Metro stop, and there is a discounted rate for parking at the venue also. From the Dupont Circle stop (Red Line), it is 2 blocks north to the Washington Hilton. Buying Tickets in Advance Tickets are available in advance here; http://secure.mycart.net/catalogs/index.asp?category=340814 Start List in Full The full information, and the American Open start list, can be found here; http://www.teamusa.org/USA-Weightlifting/Features/2014/March/26/2014-American-Open-Championships
THIS SATURDAY! Click on link below to register! Are you looking to spend more time on your gymnastics skills? Prioritize this and also have an excuse to get to Georgetown and check out the new space- CF Balance Georgetown, get to train with Michael Lorenzen on gymnastics, and check out some Reebok gear! https://www.eventbrite.com/e/reebok-presents-gymnastics-workshop-with-mike-lorenzen-crossfit-balance-georgetown-tickets-14130754467
“KIP OR TREAT!” Join Michael Lorenzen this Saturday at 9am for work on your kip! Have an opportunity to break down your mechanics and focus on better efficiency whether applied to pull-ups, toes to bar, or muscle-ups. Perfecting your hollow body swing and doing this well is essential for efficiency. We all can use more work on better activating our hips in the swing! All levels welcome. This will be held in conjunction with the 9am class. Just a reminder we will only be holding a 9am class this Saturday due to the Scavenger Hunt. Everyone who is participating in the hunt….should aim to work with Michael beforehand if you able to “swing” it.
Efficiency tips for tomorrow’s workout: Double-unders- Think of this as staying organized. You want to stay connected through your core as in holding enough tension for a rep with as little movement as possible. This means head straight, tight core, legs straight. Arms are by your sides- minimal rotation with elbows/shoulders- all in the wrists, which should be relaxed! Push-ups- The number one thing I see as you are all doing push-ups and getting tired, is the flaring of the elbows. We want to maintain the standard of “elbows in” and “arms internally rotated.” Why? This is a more effective pushing position and if you find it more challenging and think it’s easier to switch to your elbows out, it’s probably because you are compensating with your shoulders and losing that shoulder retraction. Having your elbows in translates to other movements such as the bench press, handstand push-up, and any shoulder to overhead. Soooooooo…as Dan John would say, “execute the simple things extraordinarily well.” When you are doing your push-ups back off as opposed to continuing with poor form and break up your sets! Be consistent and hold this as your standard. This also goes for maintaining tension in your core and from the bottom position out of your push-up! If you are seeking gains in strength, this push-up position regarding elbow positioning is very important. Be patient.
Head’s up for this weekend- We have had three weekends of Barbell Club on Sunday’s…..It’s been a great turnout soo far! We will not be holding it this Sunday. We will resume the following week. If the participation continues, we will make this a regular class!
SUNDAY FUNDAY! THIS SUNDAY, October 19th from 1-2:00pm- BARBELL TRAINING with Chris Aydin. We had a great turnout this past weekend! Let’s get after it again. This is not up in mindbody; pre-registration is not necessary. You must be a CrossFit Balance member. Hope you can attend! This will be a great opportunity to get some individualized attention with Chris who has an extensive background in powerlifting. Agenda will be posted in the next couple of days.
For those of you interested in competing in Miami this January…Check out workout details and qualification process below. First 2 workouts were posted this week and you would have until Monday to submit. Chris Clyde and Danielle will be participating in the online qualifier. Also, in the spirit of the workouts we will be programming the qualifiers first workout this Monday! Check out details below. Otherwise, we will be programming some of these over the next couple weeks for classes! https://www.thewodapalooza.com/
It’s Voting Time – Let everyone know you love Balance Gym and CrossFit Balance! http://m.washingtonpost.com/express/wp/2014/07/21/best-of-d-c-2014-is-here-nominate-your-local-favorites#fitness
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