The Continual Experiment

Weekly Programming Links:  Group Class, Venice Barbell Club

This week we will be starting something new called the Smolov Squat Cycle.   This is intended for anyone interested in getting stronger and/or those seeking to improve in the sport of CrossFit.  Please check the programming link above to see how it is worked into the program and also read below for more details on how this will hopefully work within the class structure.

Monday, July 1, 2013

Mobility/Prehab

2 Rounds of:
3 way Pistol, 5 reps each leg
Supported Ankle Stretch, 10 reps each leg
10 PVC Dislocates
10 PVC Overhead Squats with pause at the bottom

Smolov Squat Cycle

High Bar Back Squat 6X6 @ 70%, Rest at least 2 minutes

Notes: This will be the easiest day of the cycle. Do not be fooled or play with your percentages moving forward!

Classic Strength

7X 1 Power Snatch + 3 Overhead Squats, Rest 60 seconds

Notes: This drill is about hitting positions! If you are still struggling with the snatch or overhead squat position, feel free to perform more volume at a lighter weight.

Classic Conditioning

30 Power Snatches (135/95)
5 Burpees EMOTM beginning when the clock starts
-15 min cut off-

Advanced Conditioning

30 Bar Muscle-Ups for time
5 Burpees EMOTM beginning when the clock starts.
-15 min cut off-

Cool Down

2 Rounds:
10 Standing Wall Extensions
5 Jefferson Curls, 10 second hold at bottom of last rep

Eric on his first day of rock climbing, overcoming his fear of heights.   Gaining the physical and mental confidence to try new things; things that scare us; things that we might not be good at; that is what our training is really all about.

*************************

How the Smolov Squat Cycle will work:  

This protocol is designed to have you squatting 4 days a week with a much higher volume than we do for regular group class. There are multiple ways that you can approach this program: regular group class, VBC or Open Gym. 

If you plan on doing this during regular group class, be aware that you will likely be working into the conditioning segment of class and will have to sacrifice and/or change your conditioning work to fit the hour. We recommend arriving early to mobilize and warmup and get into the squats as soon as you can. The big day is Saturday, where the squats alone will take about an hour! This will present logistical challenges for the coaches and require everyone to work together. Be sure to read the notes for the day and ask questions if you are unsure about the program.

Another option will be to attend the Venice Barbell Club. They will be performing the Smolov as part of their regular weekly program, so all you have to do is show up! Other than that, there is always Open Gym time to utilize. Remember, this is an experiment, so we look forward to hearing your feedback!

************************

New Office Hours and Other Schedule Changes:

As I wrote last week, time has a funny way of passing by as we incrementally work towards making positive changes in our lives.  One big change that I have wanted to make for a long time is waking up early!  Not only so that I can do fun stuff like surf or climb, but because I want to see all of you morning people!  Since the time we opened, I have been non-existent in the early morning classes and miss out on coaching and talking to a lot of members because of this.  After opening the second gym in Venice, things got even more challenging and I knew that I had to commit to making a change.

Starting this week, I will be rotating weekly between mornings/middays and evenings at each location in an attempt to both coach and meet with as many of you as possible.  If you haven’t checked it out yet, we have changed the way the schedule looks on the left side navigation bar.  Along with the ability to view each gym individually, you can also see more easily who is coaching the class, view specialty classes and events and schedule to meet for Office Hours.

The Office Hours are meant primarily to be an outlet on how to achieve your Health and Fitness goals.  If you are not accomplishing your goals, I want to know why!  Come on in to discuss your nutrition, specific movements, concerns with the program, anything…I want to hear it.  The location and times of these hours will rotate along with my coaching shifts.  Click HERE if you would like to schedule an appointment!