CrossFit is Ultimate Frisbee

Weekly Programming Links:  Group Class, Venice Barbell Club

Click on the Specialty Class Link to sign up for Ultimate Frisbee on Wednesday afternoon!  Read below if you need convincing.


Monday, July 8, 2013


2 Rounds:
Shoulder Circles with Theraband, 10 each direction each side
Supine Overhead Stretch, 60 seconds with PVC or light Barbell
Fire Hydrants, 10 each direction each side
Sotts Press, 10 reps with PVC or light barbell

Notes:  For the Sotts Press, only go as deep as you can maintain perfect positioning!

Smolov Squat Cycle

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

Notes: If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets or could not walk because you were so sore, do not add weight.

Classic Strength

7 x 1 Snatch + 1 Hang Snatch + 1 Overhead Squat – heaviest possible, rest 90 seconds.

Notes: Work on absolute perfect position for each lift. If needed, be especially controlled off the floor and focus on explosiveness only at the hip.

Classic Conditioning

3 Rounds:
35 Kettlebell Swings
400 meter run
-17 min cut off-

Advanced Conditioning

3 Rounds:
50 Kettlebell Swings (24/16kg)
100 Double Unders
-17 min cut off-

Cool Down

2 Rounds:
Jefferson Curls, 5 reps + 10 second hold on last rep
Downward Dog Calf Stretch, 20 reps each side
Wrist Stretches, 10 each direction

The ladies love some Frank!

With the rise of CrossFit as a sport, there is a subtle nuance that I wanted to discuss:  the difference between CrossFit and the sport of CrossFit.  First, if you read our “World Class Fitness in 100 Words” on the right side of the website or check out the pyramid of the hierarchy of athletic development,  sport is a big part of being fit and athletic, obviously!  However, I want to remind everyone that the primary purpose of CrossFit is not to be good at the sport of CrossFit!

Using myself as an example.  I have been CrossFitting for almost 8 years now.  When I first started, there was no CrossFit Games and only one box in LA.  For 3 years, I worked at home, performing what I could with minimal equipment and space to train.  The majority of what I did was bodyweight, with little to no Olympic lifting (because I had no bumpers and lived in a second story apartment) and I still saw huge gains in every aspect of my life.  I had just moved to LA and was getting into surfing and snowboarding and I could tell that this training made me better at these things.  As time passed, things changed.  The CrossFit Games was conceived and began to grow, eventually spawning local competitions.  I decided to open my own CrossFit gym and so did many others in the LA area and around the world.  The community was growing and so was the sport of CrossFit.

As the sport of CrossFit continued to grow and our members expressed interest in competing, I decided that I should lead by example and compete myself.  Over the course of the next year and a half, I competed in multiple local competitions and eventually represented our team at the Regional Qualifiers for the 2012 CrossFit Games just last year.  Since then, with the opening of Venice, my training for the sport of CrossFit has diminished and returned to its original purpose of providing me with a functional program to support my surfing and climbing habits.

After all these years, I believe that I am the best CrossFitter I have ever been, just not the best at the sport of CrossFit.  My olympic lifting, surfing, climbing, snowboarding, handstands, volleyball, swimming, skateboarding among other skills are the best they have ever been.  I have the ability to do more now than ever in my life.  And while I may not be able to snatch more than my bodyweight, I can still snatch!  I still have the full use of my body and joints.  That is what CrossFit is about.  I know that I will train to compete again sometime in the future and I hope you do as well.  But no matter where you are now, know that Crossfit is much bigger than the just the sport of CrossFit.

Join us this Wednesday for our first midweek sporting event of Beach Ultimate Frisbee!  This is a great exercise and super fun for anyone….even if you can’t throw a frisbee.  Sign up now under the specialty classes area and go use your fitness!

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