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

Beach Ultimate Frisbee on Thursday and “Diane” testing day on Friday!

Monday, September 30, 2013


200 meter Jog
DROM, 3 minutes
Gristle/Groiners, 3 minutes
10 Good Mornings with Barbell
10 Snatch Grip Press
10 Overhead Squats
10 Snatch Balance


15 minutes to find a heavy Snatch + Overhead Squat

Notes: Ideally this would be a full squat for both movements, but prioritize a solid overhead position first!


Partner Wod, 5 rounds each for total time of:
Row 250m
14 Lateral Box Jumps 20? (touch on top)
7 Hang Power Cleans (175/120/95)
-25 minute cut off-

Notes: Partner 1 starts their round when partner 2 finishes the Box Jumps.

Cool Down

Foam Roll Lats, Back and Calves

Basilio working on mobility and positioning for his snatch!

If you have ever attended our EIE discussion (this Thursday:), we discuss the fact that no matter what your goals, to look better, perform better or live a long healthy life, you must view and train yourself as an athlete.  We know that if you pursue improved performance over how you look, stop worrying about your short term goals and focus on your long term athletic development that you will be amazed by the results.  We have attempted to simplify this process by focusing on a few athletic indicators that we test regularly over time:

  • Snatch and Clean and Jerk
  • 1 mile and 5k Run times
  • “Fran” and “Diane”
  • Legless rope climb, Muscleup and Handstand Pushups

With “Diane” coming up this Friday, many people will likely be frustrated by their inability to perform the Handstand Pushups and/or the prescribed deadlift weight.  We included this test not to frustrate anyone, but because we believe this is possible for you to achieve and we want you to believe that!  We want you to take that frustration and turn it into motivation!  You CAN do this workout, but you have to train smarter not harder!

There are a few things that I reference constantly these days:  body control, body awareness and mobility.  The ability to perform “Diane” as prescribed, along with all the other indicators on the above list, includes the ability to use your body to perform specific skills.  Don’t get swept up in training more and harder, but focus on your ability to perform these skills as well as possible!  Day in and day out, focus on your mechanics first, over volume and intensity.  Developing healthy and strong joints with a full range of motion, as well as the ability to control and manipulate the body takes time and patience to develop.  This is the driving factor behind the warmup/prehab/cooldown movements as well as our gymnastic classes.  We know this part of class isn’t that sexy, and that the gymnastics classes can be frustrating, but they are just as important to your athletic development as the strength and conditioning segments! 

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