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

Monday, November 18, 2013


Foam Roll Lats and Triceps
Ankle Mobility
Keg Drill


Row 500 meters
10 Wall Squats
10 Good Mornings
Super Rack Stretch, 60 sec
10 Behind the Neck Press
5 Pause Front Squats

Classic Strength

5×4 Pause Front Squats (Heavy as Possible)
30 sec each, Hollow to Arch Hold

Notes: In the front squat, focus on maintaining an upright torso with elbows and chest up, weight in the heels and knees pushed out hard. Hold the bottom position for 3 seconds each rep and use the bounce to drive back to the top fast!  For the Hollow/Arch drill, Start in Hollow and hold for 30 sec, then roll into the arch without using your hands and hold for 30 sec

Advanced Strength 

5X 4/8 Front Squat/Back Squat @ 75% of 1RM Front Squat

Notes: Only 60 seconds rest! Complete 4 Front Squats, rack the bar, reset and immediately complete 8 Back Squats at the same weight. Do not rest while switching from Front to Back Squats.


4 Rounds for total calories and Reps of:
1 Min ME Calorie Row
30 Sec ME Reps of Chest to Bar Pullups
-Rest 1 min- 

Notes: Substitute regular pullups or kipping ring rows as needed. There will be no break between the two movements, so plan for your transition!  The score on the board will be one total number of reps and cals.

Cool Down

2×10 Wall Extensions, rest 60 seconds
Pike Stretch, 2 minutes
Straddle Stretch, 2 minutes


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Our 7 teams from this weekend.  A special congratulations to all of our first time competitors:  Charlie, Sandy, Terri, Lauren D, Amanda, Lacey, Leah, Ben and Cara!   The event was full of wonderful drama.  Multiple people performed 3 Hang Cleans and a Jerk with what used to be their PR weight!  A few last minute substitutions due to sickness and injury forced teams to adapt and overcome.  In the end, our teams represented what we are all about:  teamwork, strength, quality movement and having a good time… Awesome job everyone!


In the EIE discussion, we discuss the concept of training with a purpose and I want to remind everyone that you should all think about participating in a local CrossFit competition for this reason!  I always use the marathon analogy because a lot of people have the wrong idea about what these competitions are about…

Think about running a marathon.  Do you do it to win?  The answer for most people is a resounding NO.  So why do people do it then?  The answer is for the experience.  The experience of the training over months leading up to the event.  The time, energy and sacrifice of preparing for the event may be the hardest thing some people have ever done in their lives.  During one of the first long training runs, you might discover that your diet needs some tweaking.  Many programs and running groups meet on Saturday mornings for long runs as well, so you might have to change your sleep habits as well.  Your friends and family might actually support your change in nutritional and social behaviors because they know that you are dedicated and committed to this physical goal.  “Sorry I can’t go out, I have to get some rest.  Big run tomorrow,” becomes more acceptable on a Friday night.  Losing weight and getting stronger gains a higher purpose than just looking good.  The harder you train in preparation, the less you will suffer on the big day.  When the day finally comes, you will probably feel nervous and excited.  But you will know, before it all goes down, that you will have done your best to prepare.  Then, after it is all said and done, you might be surprised that you have made some bigger changes to your life than you initially intended.  Even though the effort may have been great and the experience mentally and physically challenging, you might not be able to help yourself but wonder, “Could I do better next time?”  This is what training and participating in a CrossFit event is all about!  For some people this becomes their primary sport, for others it is a one time experience.  No matter what, it is an experience worth having in my opinion.  I hope you think about giving it a try and we will be sure to keep you informed as to when these events are coming up!



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