Competition and Community

SATURDAY 8/24/13


Mobility/Warm up:

2 Rounds:
Row 200 m
Wall facing air squats x10
Prone PVC dislocates x10
Behind the Neck Barbell Push Press  x10


Classic Strength:

 20 minutes to establish a 1RM Snatch

 Notes:  Remember what we covered in the EIE!  Focus on building a strong foundation, which may mean working on your Overhead Squat or Position 1.


Classic Conditioning:

5 Rounds for time of:

 Row 25 Calories

 10 Power Snatches 115/75#


 Advanced Strength:

 1) 15 minutes to establish a 1RM Snatch

 2) 15 minutes to establish a 1RM Clean & Jerk

 3) 15 minutes to establish a 3RM Front Squat


Advanced Conditioning:

 5 rounds for time of:

 Row 75 Calories

 5 Snatches (any style) 185/120#


Cool down/Core work:

2 rounds:
Max effort L-sit
Max Effort Handstand hold
Overhead Band distraction x1min
Pigeon stretch x1min


I love the recent addition of Friday night lights and MDR vs Venice battle of the boxes. I love any environment that breeds high intensity, pressure, positive energy, and competition. I love it because it is an excellent opportunity for PR’s on Oly Lifts, benchmark workouts, and an unbelievably rewarding experience. For many of you that haven’t experienced VBC, it is actually much of the same. When its your chance to lift, everyone is watching you, cheering you on, hoping/praying that you get under the bar, stand it up, then slam that shit on the ground after you PR! The energy is so positive, everyone in there wants everyone else to succeed. Sure we have our mini competitions, but they only push each of us to do better. I want to beat Jeremy’s 285 split jerk, Emmett’s 275 CnJ, Mccoy’s sub 400 squat. Will I? Maybe, maybe not. But working out with these guys who are better than me at different movements only makes more me focused to better myself. If their numbers go up, and I hope/know that they will, it just sets the bar even higher. Every time they step up to the bar I want them to crush their PR’s, hit every lift. I never want to get higher numbers because someone failed, I want us all to destroy our goals, every single day. Thats a perfect example of healthy competitive environment.

What I fear with all of these added competitions, is that people lose focus on whats important. Winning and being the best at all costs is not the idea here. Community, camaraderie, and team work. Thats what these events are all about. Thats what makes them fun. Thats what makes both PCF boxes so amazing. So lets keep it that way. (a hint of trash talk recommended). I know that everyone will show Fran whose boss and I hope that the battle of the boxes is absolutely epic! 

With that being said, who is someone that pushes you in the gym? Someone who you always compete with but is currently better that you at something. What lift, movement, or benchmark workout do they excel at that you wish you could improve yourself?  

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