Ready for the Weekend!!

Friday, July 19, 2013


2 rounds of:
Foam Roll Quads and IT Band, 1 min each leg
Groiners, 30 sec each leg 
Monster Walks, 15 steps (forward, backward, lateral)
10 Jumping Air Squats

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, add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.  The maximum additional weight should be no more than 30lbs over your first week.

Classic Strength:

Pause High Bar Back Squat 5 X 3, rest 2 minutes – heavy as possible 

Notes: go to the bottom of your squat quickly, then hold the bottom position for 5 seconds. After 5 seconds, use a small bounce to come up fast.


3 rounds for time of:

50m Farmer Carry (32/24/16kg)
150m Shuttle Run
7 Power Snatches 155/105/75#

-15min Cap –

 Notes:  The farmers carry is with two Kbs.  The shuttle run is 25m out/back, followed by 50m out/back for a total of 150m.

Cool Down:

Wrist mobility w/band
Downward Dog Ankle stretch
Side planks w/30 leg raises


Greatest Teams in Sports History:  1927 New York Yankees, 1996 Chicago Bulls….2013 Paradiso CrossFit Venice

Over the past few weeks or so, many of our members have been participating in the Smolov Squat Cycle.  We have had our ups and downs, trouble walking up steps, a little bit of knee pain, and maybe you even cried a little.  All those heavy squats will soon be paying off; and when I say soon, I mean next Tuesday.  Next Tuesday is the day when we get to retest our 1RM High Bar Back Squat (HBBS)!!!  I’m excited to see what improvements everyone makes, I know you will be too.

I wanted to give you guys a few tips when approaching these 1RM Back Squats. 

1. Visualize yourself completing the rep.  See the successful attempt happen before you approach the bar. 

2. Block out distractions. If you’re working with your friends, it is easy to get distracted. If you find yourself getting distracted, take a minute to walk around the room and regain your focus.

3. Breathe! Make sure you get a big inhale and breathe your abs out right before each attempt.  When you inhale, you stabalize your core and the muscles around your spine which will make it a safer and stronger lift.  

4. Have a short memory. If you miss a lift, get over it! It’ll likely happen to a lot of people. Don’t let that feeling of a failed attempt ruin the rest of your lifts. Remember, its good to fail, thats how we learn and grow.  

5. Celebrate success! A one pound PR is a PR! You got better. Don’t hang your head because you didn’t get a 20-30 pound PR. Having a positive mental attitude is a huge piece to being successful next Tuesday.

You might also like