The New Advanced

Monday, August 19, 2013

This marks the first week that we will be adapting the advanced programming towards the competitive athlete. The strength portion is not meant to fit into the hour format and will require arriving early or staying later depending upon which class hour you choose to attend. Performing this in the midday time slots is preferred for space and logistical reasons. If you have any questions about how to schedule and perform this programming be sure to email us at

Weekly Programming:   Group Class

Warm up/Mobility:

Jog 400 meters
10 PVC Pipe Dislocates
10 PVC OH Squats
10 Push ups
10 Barbell OH Squats

Classic Strength:

15 minutes to find a 2RM Hang Snatch

Classic Conditioning:

5 Rounds for total time of (runs) and reps:
Run 400m
ME UB Pushups

Rest 2:00 between rounds

     Notes: The 400m runs should be ALL OUT and go directly into the pushups with no rest! Remember the EIE discussion from last week, be honesty with yourself and keep body tension on those pushups!

Advanced Strength:

1) 15 minutes to find a 3RM Hang Snatch (top of knee) – these should be UB, do not drop the BB between reps.
2) 3×3 @ 95% of Max from above – rest 90 plus seconds.

Advanced Conditioning:

5 rounds for total time (of runs) and reps:
Run 400m (all out)
ME UB Muscle-Ups

Rest 2:00 between rounds.

     Notes: There should be zero rest at the finish of each run. Each run effort should be all out, and at the finish of each run there should be no wait or rest before beginning each ME set of Muscle-Ups. Chalk your hands BEFORE you begin the 400m run.

Cool down:

Calf Stretch, 1 minute per
Couch Stretch, 1 minute per
Straddle Stretch, 1 minute



Incredible weekend of competitions with a crap ton of PCFers at the Central Coast Clash, and WOD Gear team comp with our legendary Team placing 4th.  

I will never tire of watching our athlete’s first competitions or watching them put their hearts and souls on the line in front of strangers and friends alike.  Congratulations to every single athlete that competed and spectated this weekend.  Chief among some of the highlights I witnessed:  

1.  Jeremy Toppers last muscle up.  With respectable time left on the clock, Topper made several heart wrenching attempts to finish the workout to no avail.  With precious time counting down, he made a final, desperate attempt and nailed it in one of the most nail biting, electrifying moments in all of sports!

2.  Flores’ last muscle up frenzy.  After having watched him practice like EVERY DAY at the gym, it was a triumph to watch Hero of the Day Mike Flores’ go full tilt boogie on his last set of bar muscle ups.  Crushing them one at at time, though his body was giving, his spirit never did.  Up he went, then down.  Up again, then down, fighting until the end.  

There are so many others.  Neal’s dominant performance on WOD 2, Kovach’s dominant performance on WOD 1, Graeme’s all out unbroken 15 and 12 set on WOD 1, Arya’s last MU set with a bum wrist . . . I regret not being able to personally witness every single WOD of every single athlete.  But please know tales of your deeds were told loud and far.  Estelle, I know you made it to your pull up and I’m so happy for you, Clive you told me about getting to the MUs and I wish I was there, same with your WOD 2 performance Ilyse.  If I missed you it’s not on purpose.  And if you witnessed some of the moments, please sing their praises in comments below.


As for the new Advanced Programming, no it’s NOT designed to fit into the hour, yes you should split up the Strength and Conditioning portions into two workouts a day if you can, yes it is very time consuming, yes it’s a huge pain in the butt if you work 9 to 5ish, and no it’s not for everyone.  I remember the first time I did a full TOW (The Outlaw Way) session, it took almost 2 hours and I was a walking zombie for literally the rest of the day.  All I did or wanted in life was to rest, eat, and drink, rest, eat, and drink.  That steak over there?  I’m all over it.  Protein shake?  Down the gullet right now.  Lazy boy at home?  I’m in it motionless for countless lost hours.  Water and milk and salads?  I want all of that.  Please be careful with this programming as it will mess up some sh#t in your body and life, all for the sake of glory and badassery.  


What is the Icelandic Word for Four?,

The 4 Million Dollar Teacher, Wall Street Journal

How Exercise Changes Fat and Muscle Cells, New York Times


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