Commence Testing

Weekly Programming:  Group Class, Advanced Programming, Venice Barbell Club

Monday, September 9, 2013

There is now an 830PM group class at MDR on Mondays!


Keg Drill, then
2 Rounds:
Monster Walks, work all 4 directions
10 PVC Dislocates
30 Second Hold bottom of Overhead Squat


20 minutes to establish a 1RM Snatch

Notes: Remember our progressions and building a good foundation! Overhead (or partial) squat first, then making contact with the hips from Position 1 into that solid overhead squat position, then position 2 and finally the floor (position 3). Be sure to LOG YOUR SCORE!


3 rounds for time of
Row 500 meters
12 Deadlifts, bodyweight
21 Box jumps, 20” (both men and women)

Notes: Don’t forget to LOG YOUR RESULTS for this workout too!

Cool Down

2 Rounds:
10 Good Mornings with barbell
Downward Dog Ankle Stretch, 10 each side
Hollow Hold, 60 seconds

Manly Thruster FaceLady Thruster Face

The ladies demonstrating their higher pain tolerance on the Thruster Face…Check out all the Friday Night Light “Fran” pics on Flickr!

Hopefully you have started logging your workout information through our new Member Login.  Today we have both an important strength indicator (snatch) and also a benchmark workout (Christine).  Since we know that we will perform these workouts again, we can use them as indicators of our progress towards our Health and Fitness goals.  In case you missed the EIE discussion a few weeks back, this approach is not new, but an evolution to help simplify the process and the overwhelming nature of CrossFit.  We want you to focus on the important strength and conditioning numbers that we know carry over to your overall health and fitness:

  • Snatch/Clean and Jerk – training for these lifts will include tracking things like squats, deadlifts and overhead pressing
  • 1 mile/ 5k running time trials
  • “Named” benchmark workouts – “Fran” and “Diane” being our two biggest tests

If these numbers are all improving, we KNOW that you will accomplish your goals, whether that is to lose weight, become a better athlete or live a long healthy life.  Our strength testing occurs on a weekly basis with movements like today’s 1RM Snatch, but the conditioning tests like “Fran” this past Friday will only come around so often.  That’s what these testing days are all about, to provide motivation and reminders about these important measurements; not to mention they are fun and exciting!  Over time, on our end, we can see your results and if we see that you are not improving across the board, then it is our job to discuss and take a look at your foundations…aka nutrition!

The next testing date is a week from Tuesday and it will be the infamous 5k!  We will be programming this as the conditioning for the entire gym that day, but we hope that you have the chance to make it to the Santa Monica High School Track at 7pm for the official event!  This will be 12 and a half laps of pure excitement, with no cars or weird turns to slow you down.  This is an essential test for measuring your fitness and achieving your goals!

Again, be sure to check out the new Member Login button and attempt to log your scores.  I put a few notes at the top of the login page to help with how it works.  We’ll be following up, so if you have any problems, please let us know.

Pullup GloryPost Fran

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