2013 Year in Photos

Weekly Programming:  Group Class, Advanced, Venice Barbell Club, Holiday Homework 1 and 2

Monday, December 30, 2013

Prehab

Keg Drill
Supported Ankle Stretch
Groiners/Gristle
Lat Activations

Warmup

30 Jumping Jacks
10 Wall Squats
5-10 strict chin ups or ring rows
5-15 push ups
15 tuck ups
10 Back Squats with Barbell

Classic Strength

5 Rounds:
4 (1 ¼) Front Squats , heavy as possible
5 Strict Chinups

Notes: Warmup and start at a heavy weight for the Front Squats, but still feel free to change weight as you go. If you do not have a good bottom position in your squat, perform 4 heavy front squats. The chinups means palms facing towards your body. If you cannot perform 5 strict reps, ideally find a spotter or perform 5 challenging ring rows. If 5 reps is easy, then perform strict Chest to Bar.

Advanced Strength

4X2/4 FS/BS @ 80% of 1 RM FS (from beginning of the cycle) – rest 3 minutes.

Notes: This is a deload week in prep for next weeks testing!  Work in the strict chinups.

Conditioning

21 Thrusters (95/65)
9 Muscle Ups
15 Thrusters
7 Muscle Ups
9 Thrusters
5 Muscle Ups
-15 min time cap-

Notes: The scale for today will be to perform kipping muscleup transitions (DEMO) and dips for each rep of the muscleup. This transition drill is still relatively new, so we will spend some time setting this up and reviewing. If you cannot perform dips with full turnout and lock out, scale to box or bench dips.

Cool Down

2×10 Wall Extensions
Couch Stretch
Wrist/Forearm Stretching

After clicking play, expand to full screen to read the play by play of the pictures!

The year started off with a bang as we worked to get the Venice location open and we never slowed down!  A huge thank you to everyone that has supported us through this growth.  Your continued trust, dedication to self-improvement and hard work is what makes this community work.  Moving into 2014 our goals and priorities will remain the same…to create the best CrossFit gym in the world!

Enjoy the show and see you in the New Year!