One month.

Wednesday, March 27, 2013

EIE Challenge Tip of the Day 30: One month in! At this point you should be feeling real change in your performance and possibly your body composition. Thirty days is not that long but I know from talking to many of you and watching you guys move that people are seeing progress and feeling good. So keep pushing until the end!


Foam Roll
– IT Band
– Quads
– Glutes
– Thoracic/Lats
Overhead Band Distraction
Assisted Bottom of Squat (Stay active and engage the shoulder back against the band)

Classic Strength:

15 minutes to work up to a heavy 3 RM Hang Snatch

Note: Focus on getting the bar to your hips for each rep.  You will need to be especially aggressive, committed, and lighting fast under the bar for the third rep

Advanced Strength:

7 x 1 (3 First Pulls + 1 Hang Snatch) – rest 60 sec

 Notes: The sequence is 3 First Pulls, a 3 second pause at the knees, then a Snatch from the hang position (at the knees). Do not let the BB rest on any portion of the leg before the Hang Snatch.


Partner WOD!

 4 rounds each of:
7 Kettlebell Swings (2 pood/1.5 pood)
14 Wall ball 2-fer-1’s
21 Double unders

 Notes:  All out on each interval!  One partner working at a time.  Kettlebell jump overs may be substituted for double unders.  2 (TWO) jumps = 1 rep.  Use a lighter wall ball to meet standards if needed!

Cool Down

Couch Stretch
Calf Stretch 
Roll Out!


 The barbell club is truly up and running and I am loving the turn out lately on the weekends and throughout the week. People are putting in work and seeing huge improvements. Or at least I am seeing improvements as some people are pretty hard on themselves. The Upcoming Events tab has been updated on the right and has the links for the meet in Goleta on the 6th and the Jon North seminar in June. I will keep that tab updated with all things VBC as lifting at meets should become a regular thing after the Open. Always contact me if you have any questions regarding any of this stuff. Those of you still on the fence or have never attended a VBC class, I urge you to give it a try. You will improve in technique and strength and your “CrossFiting” will improve in turn. 

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