Ultimate Frisbee!!

Friday, July 12, 2013


2 Rounds of:

10 Fire Hydrants, each leg
10 Prone Dislocates
10 Standing Wall Extensions
10 T-Push ups (5 each side)

Smolov Squat Cycle:

High Bar Back Squat 8X4 @ 80%+, 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:

15 minutes to work to a max Power Snatch for the day, then:

EMOM for 5 minutes: 1 Power Snatch @ 90% of today’s max.


12 minute AMRAP of:

100′ Burpee Broad Jump
100′ OH Walking Lunges 45/25# (plate)

Notes:  The burpee broad jump is performed as a burpee and instead of jumping and clapping overhead, you will perform a two footed jump as far as possible.  Wherever your feet land, you perform another burpee until you make the 100′ distance.

Safety Note:  To avoid shin splints and shin pain from the broad jumps, try not to have a flexed  foot (dorsiflexion) as you land.

Cool Down:

400 meter Run
10 Supported Ankle Stretch, each side
Couch Stretch, 60 sec each side



Wednesday evening I joined in on the Ultimate Frisbee game at Venice Beach.  It was great to take the shoes off and run, jump, dive, and roll around in the sand.  I haven’t had that much fun in quite some time and, man, did it kick my ass.  The amount of sprinting I did was probably more than I’ve done in the past year combined.  

Even though I was sweating profusely and I had a pale tint to my face and I was hunched over at the waist with my hands on my knees trying to catch my breathe between games; I didn’t care.  Playing ultimate frisbee in an organized group with some friends is exactly what I needed.  I would have played all night.

As Diso has mentioned before, we are going to be meeting at PCF Venice the next few weeks on Wednesday evenings for Base Camp to play a game or two.  The sports will change every week; theres rumors of football in the near future!  Its a great alternative to CrossFit and I guarantee will be get one hell of a work out.  There will be reminders through multiple media outlets so make sure to pay attention.

Thank you to everyone that participated and made the ultimate frisbee games so much fun on Wednesday!!  Hopefully see you all next week! 

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