I’m sore.
Wednesday, December 5th, 2012
Reminder! We will be closed this weekend as we re-do the floors! Don’t forget to sign up for the Santa Monica/Venice Christmas Run HERE!
Mobility:
Run 400m
15 Hip Extensions
Assisted Bottom of the Squat
Active Hang (Wide Grip)
Tricep Mash (Lats included)
Group Warmup:
5 Back Squats (Pause)
10 Behind Neck Press (Clean Grip)
10 Behind Neck Press (Snatch Grip)
10 Jumping Good Mornings
5 Power Snatch from Hi Hang
5 Power Clean from Hi Hang
Classic Programming
Barbell Gymnastics: 10 total minutes of work
Every 30 seconds for 5 minutes: 1 Power Snatch @ a light to moderate weight
Rest 1 minute
Every 30 seconds for 5 minutes: 1 Power Clean @ a light to moderate weight
Notes: Feel free to change weights as you go. Focus on perfect technique!
Conditioning
Choose one of the following:
3 rounds of 1000m Row
OR
4 rounds of 800m Run
Rest 1:1 for both options.
Advanced Programming
BB Gymnastics:
Every 30 seconds for 5 minutes: 1 Power Snatch @ 80% (of max Snatch any style)
Rest 1 minute
Every 30 seconds for 5 minutes: 1 Power Clean @ 80% (of max Clean any style)
Conditioning
Choose one…
Row: 3X1K – rest 1:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Run: 4X800m – rest 1:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Notes: Burpee penalty will be performed after all rows/runs are completed.
Cool Down
Calf Stretch
Couch Stretch
Pigeon
German Hang
Who is that guy?
I am not going to go into a detailed recap of my weekend at the Outlaw Open but I want to relate a few “take-aways” that I left Palm Springs with:
1. There is no substitute for strength – CrossFit at that level is primarily a strength sport. Being very strong is always going to help an athlete, CrossFit or otherwise, and working towards that strength takes a long time. So keep squatting and eating. It is the hardest baseline to establish but once it is there, it tends to stay.
2. You must move well – Strength, coupled with efficient movement, makes for amazing results. Nearly every movement at this event was high skill and those athletes who could keep form through heavy weight and high reps, placed highly.
3. Capacity, Capacity, Capacity – If an athlete is very strong and moves well, then the last obstacle is increasing work capacity. This is another way of saying muscular endurance and this is where I fell behind over the course of the weekend. To increase work capacity, an athlete must test their limits on set and rep ranges with a given movement and weight. I have not done this enough recently and when asked to do 90 handstand push ups in less than 12 minutes, I burnt out, bad.
Putting all three of these together makes for world class CrossFitters, as evidenced by this weekend, but also generally creates incredible athletes. Believe it or not, this is where every member of this gym is headed. Everyone is getting stronger, moving better, and increasing their capacity. That is the point of the program and after getting over the shock of even competing with Games level athletes this weekend, I was pleased to find that what we preach at Paradiso works as well on the highest levels as it does for the On Ramper in their first week of CrossFit. Learning to Snatch and Clean and Jerk, establishing a gymnastic baseline, running fast, and increasing pain tolerance go a long way in this “Sport”. As a gym, we do these things well and we will always use events like this to help us evolve the programming to fill every hole in the athletic development of our members.
Overall, I had a great weekend in sunny Palm Springs and was thrilled to represent Paradiso on that stage. I truly appreciated the support from you guys and I can not wait to see where we all go from here.
Frank and I had the pleasure of watching Jon North win the American Open in the room next to the Outlaw Open. This is him making 400lbs look piddling. Jon will be joining us in June for a seminar at the Venice Location! Details to come.
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