Now that everyone is asking and enthusiastic for Balboa’s annual Holiday Party here are the details: What: Holiday Party Duh.
* This party will also have a gift exchange, AKA a White Elephant Party. We are asking that those wishing to participate bring a gift between $20-$25 to share. Gifts can be anything but assume you might want to use it at some point. Where: Jim Kennedy’s Studio/Suite – 930 West 16th St Time: 6:00 pm Food: Pot Luck style, bring something to share with 10-12 people. I will have a sign up board beginning Monday by category: Main, side, dessert
On another note for all you competitive adventurers. I received a phone call and e-mail about a competition to be aired on the television of which will vie competitors against one another.
Casting CROSSFIT, MUDRUN and FITNESS Fanatics for a kick a** new show!!!
Wrestling Legend, Action Star and All-Around Bad-A**, STEVE AUSTIN, is searching for the Toughest Men and Women in America for a new action packed reality series that will test your Physical Strength, Endurance & Mental Breaking Point… Go head-to-head against other competitors in GRUELING, PUNISHING, HARDCORE challenges? Each week the last one standing will have the chance to win $10,000!!! *the weak need not apply
Sometimes a man or woman just need to have a barbell in their hand and let out all of their pain.
A wise man named Steve-O, once told me in similar words; “I love the barbell and weights, they have no emotions, you might ben having a bad day but they dont care. They are consistent. You can count on them to weight 60kg today, tomorrow and another year from now.”
These words ring in my ears constantly, especially on those “not so great days.” There is something comoforting in accepting the idea that its going to be hard, its going to hurt and at the end of the tunnel is relief, light and perseverance.
Stop holding onto those emotions, let them out, stomp, scream, grunt, but be respectfully awesome.
Front Squat 6×3 @ 5rm from 11/21
:40 Max Reps-Single Arm Db/Kb Snatch (Right Arm)
:40 Max Reps -Single Arm Db/Kb Snatch (Left Arm)
:40 Max Rep – T-2-B
500m Row- Max Effort for Time
-Here is where that community and emotion release comes in.
-Male Goal- Sub 1:37
-Female Goal- Sub 1:50
CrossFit is successful because it works, right? Well sure the results speak for themselves across the globe but this is not what makes the CF model successful. So what it is?
It is clearly the community! In a time where people like to keep their secrets close to the cuff and people are always trying to gain the upper hand, we have people all over the map sharing both their personal experiences, the golden idea of wellness and how to help those within their walls become success stories.
Its people helping people, its powerful stuff.
Just take a look at this photo pictured above, the delightful and always positive Wendy has been with us for a little over 6 months and since her arrival she has been nothing but a pleasure. She carries and exudes enthusiasm not just for her own gains and progress but rather for those around her. Chelsea prior to her move away from the area (we miss you) also shared this, as a former collegiate basketball player she understand how important it is to belong to a team and the importance of being a great teammate.
Recently there was published by Catalyst Athletics, up in NorCal about the idea of being a teammate and the importance of being a good one. So please read on. Remember that each and everyone other member of our community has accepted the others as teammates. We share, we encourage, we sweat and most importantly we do it all together.
Are you a good teammate?
Although weightlifting could be considered an individual sport, there is a good chance you will be on some sort of team or at the very least train with others at some point in your career. So the question is, Are you someone whom others want to train with, or are you the jackass that makes people cringe when you walk into the gym? I have trained with both and have learned plenty from both, and I have most likely been guilty of being both at one point or another.
Think about the great days you had in the gym: Who was there with you? What was the vibe like? Probably pretty positive, and I’m willing to bet that the feeling crept from platform to platform and lifter to lifter. So why not be the teammate who tries to cultivate that feeling every day? I personally always surround myself with other positive lifters no matter who they are or what their skill level is.
Reminder we only have 2 Classes today : 9am and 10 am
We hope that everyone had a spectacular and thankful day yesterday.
Because the coaching staff was too busy consuming delicious pecan pie we did not get a chance to say what we were thankful for, welp, besides the pecan deliciousness.
We here at CFB would be nothing without each and every one of our community members. As awesome as we think we are it is you all that allow Luke, Cali, Chris, Chelsey and myself to live our dreams everyday. We truly love to coach and improve people’s performance and views of themselves.
Thank you for all being you! Now, let’s get back into it!
50 Box jump, 24 inch box
50 Jumping pull-ups (for those of you BA pull uppers, do real ones)
50 Kettlebell swings
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35 pounds
50 Back extensions
50 Wall ball shots, 20/12 pound ball
50 Double unders
For many of us the Holiday season brings a potential attack on our Paleo lifestyles with such fabulously delicous treats as oyster stuffing, corn bread, pie to name a few. However with the consistent growth of “organic” primal lifestyles bombarding the US we have awesome bloggers who are helping those of us with Gluten sensitivities as well as those of us who simply choose to limit harmful food within our lives.
So without further ado, I bring you another seemingly delightful take on this holidays secondary start, Pumpkin Pie, from PaleOMG.
Last Friday marked the first CrossFit Football Total for the newly acclaimed 630 class and boy was it awesome to watch and listen to everyone cheer, support and push one another to set new personal bests.
Guess what? On the horizon for the Balboa programming is exactly as you expected. We have 2 more weeks before retesting comes into full effect. So eat well during this Holiday for we feast before triumphs.
3rm Deadlift (drop and reset between each rep)
12 min amrap
4 hang power cleans
8 v ups/ T2B (alt every other round )
12 lateral bar over hops
This one goes out to all those CrossFit Footballer 6:30 pm people. Today we have to complete the CrossFit Football Total. For those of you whom have not checked out the site, it will consist of spending the day finding a 1rm in the Bench Press, Power Clean, Back Squat and Deadlift. As many of you know it takes quite some time to get through just one 1RM, and we have to complete 4!!!! Think about it people this is going to take at least an hour and a half.
With this being said we are asking everyone whom plans on attending the 6:30 Football class specifically to complete to CFFB Total to arrive at 6:00pm instead of the normal 6:30 time. We will have a specific warm-up ready for you to complete so that at 630 we can begin the festivities beginning with the power clean. Back squat. Bench then deadline. Chances are likely you will not get out until 8pm so get your minds right.
Your Friday Day homework is to visualize yourself besting your previous bests.
Bench Press 4×4 (+1kg to last week)
10 Push Press (95+, 65+)
10 Front Rack Lunge (* same weight as PP) 5 each leg
SA DB Power Snatch (50/30)
*Break up how you would like
Time is complete once you have finished both