What are you capable of?

Swim Night at Culver City Plunge at 7:30 – Reserve your spot HERE!

Thursday, January 9, 2014


10 PVC Dislocates
Supported Ankle Stretch, 1 min
10 Piked Leg Raises
Banded Shoulder Circles, 10 each side


2 Rounds: 
200m Run 
10 Jumping Squats
10 Tuck-Ups
10 Lat Activations


Focus on Quality for 20 minutes:

3×10 Strict Toes to Bar

5×3 Bridge Wall Walks – DEMO

3×5 Knee to Squat Jump – DEMO

 Notes:  Ideally you will perform all sets/reps of one movement before moving onto the next movement.   Rest as needed between sets, remember, this is for QUALITY!  For the T2B, use a spotter to help if needed to perform a full ROM and hopefully all 10 reps unbroken.  Again, use a spotter for the wall walks as needed and stay in your comfort zone.  If you cannot perform the Knee to Squat Jumps, perform 5 box jumps and increase the height to something that makes you focus and work on being explosive!


For Time and Quality:


Shoulder Taps

Hollow Rocks

Arch Rocks

-20 min Time Cap-

Notes:  When performing the shoulder taps, focus on a tight hollow position, do not let the hips “sag”.  For both the hollow and arch rocks, forward/back equals 1 rep.  

Cool Down 

Cobra Stretch, 1 min
Lat Stretch, 30s each side
OH Band Distraction, 30s each side
10 PVC Dislocates


Go Big!

So now that the EIE Challenge sign-up details are upon us, we’ve received a lot of questions based on what kind of goals to set. If you look at yesterday’s post, Diso wrote what we are looking for out of your proposed goals: Specific and Measurable. Now based on that, how do you go about deciding what goals YOU should set for yourself? Some of you may struggle finding something that clicks. Although 6 weeks may seem like a small amount of time, the goal for the challenge itself is to see how capable you are of change within this amount of time. Our program is designed to allow you to be successful from all aspects of health and fitness, so use it! Go to barbell club, track night or swim night and see what you are capable of! Maybe you want to PR by 15 pounds on your snatch or decrease your body fat % by 5%. Whatever it is, I encourage you to shoot for the f-ing stars, go big and dedicate yourself to achieve your goal. At the end, we want you to see what you can accomplish in 6 weeks. Get after and don’t look back!

“Your thoughts will become your words. Your words will become your actions. Your actions will become your habits. Your habits will become your character. Your character will define your destiny.” -Ghandi

“The greatest adaptation to CrossFit takes place between the ears.” -Coach Glassman

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