Meet Recap!

Track Night at 6pm – Sign up  HERE!

Gymnastics Club! 8pm in Venice

Wednesday, May 21, 2014

PreHab

Bottom of Squat, 1 minute
Theraband Routine
Wall Extensions

Warm Up

Run 400m
2 Rounds:
10 V Ups
10 Wall Balls
5 Burpees

Classic Strength:

Bench Press: 3×5 – Rest 90 seconds
Ring dips: 3×5 (3 second support hold at the top of each rep)- Rest 90 seconds

Notes:  You will perform your bench press first, then the ring dips second. Use boxes as needed.  This is the same work being performed as the Advanced strength, except without percentages.  This is designed for the newer athlete that does not have a true 1 rep max, but we still want you to keep track of these numbers because you will be repeating them over the coming weeks.    Perform 2 warmup sets and then add weight each set as needed.    

Advanced Strength

Wendler Cycle 2, Week 1:

Bench Press: 65% x 5, 75% x 5, 85% x 5+
Ring Dips: 3x ME 

Notes:  Percentages are based off 90% of adjusted 1 RM. When you see 5+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.  Perform a few warm up sets before getting into your working sets.  Keep rest intervals around 2 minutes. Click  HERE for a full description of the Wendler 531 cycle.

Conditioning:

3 Rounds for time:

800 m Run
20 Toes to Bar
20 Wall Balls (20/14) 

-20 minute cap- 

Notes: Scale reps on wall balls and scale TTB with tuck ups.

Cool Down

Pike Stretch, 1 minute
Calf Stretch, 1 minute each
Shoulder Stretch on Box, 1 minute

VBC USAW @ TEAM CROSSFIT ACADEMY from Charlie on Vimeo.

Robert Bozick – Snatch: 72x, 73, 81 / CJ: 90, 95, 100 = 181 total (PR)
Erin Gutierrez – Snatch: 42, 45, 48(PR) / CJ: 57, 60, 63(PR) = 111 total (PR)
Steven Zeneri – Snatch: 72, 75 (miss), 75 (miss) / CJ: 100, 105, 111 (miss)  = 177 total (first meet)
Steve Sullivan – Snatch: 75, 80x, 80 / CJ: 90, 100x, 101 = 181 total (PR)
Emmet McDermott – Snatch: 95, 101, 105x / CJ: 120, 127, 132x = 228 total (PR)
Ariel Sandoval – Snatch: 78, 82x, 85 / CJ: 109, 114x, 115 = 200 total (first meet)
Matthew Walrath – Snatch: 85, 90, 96x / CJ: 110, 116, 123x = 206 total (PR) 

Those are all the results from this past weekends Team CrossFit Academy’s Summer Weightlifting Meet. Every single lifter representing Venice Barbell Club posted a total. There were multiple personal records, first time lifters, and dramatic attempts. Here are just a few highlights: 

Erin looked sharp all week in training and came out to the meet and went 6 for 6 PRing both her snatch and clean & jerk without even knowing the weight on the bar. She received a medal as well. Steve Z., in his first meet, walking out and basically opening with his PR snatch (I did not not know this was happening) and smoking the lift before making two more PR attempts. He then dramatically chased a jerk to lock out 231# over his head. Steve Sullivan came back to snatch 80kg after missing it the first time then taking a 1 kilo jump in the clean and jerk after a miss for a huge come back make at 101kg or 222#. Emmett, out there to truly compete, made a snatch PR at 101kg and a huge C&J attempt of 132kg on his final lift, barely missing the jerk behind. Ariel, also in his first meet and usually fired up, was calm and coachable and made his third and biggest attempts on both lifts at 85kg and 115kg respectively, AFTER missing the previous lighter attempt. Matt W., in his ubiquitous China singlet, smoked both of his first two lifts in the snatch and clean and jerk before barely missing his third attempts after taking some huge jumps. Robert, who loves to stick to his plan, missed his first snatch. This is something that can completely derail the weeks of training and the entire meet. He rallied to hit his second attempt and make an 8kg jump on his third, which he secured in dramatic Robert fashion. He then easily made all three clean and jerks, making his final lift at 100kg look like a toy. He will probably be opening with that weight in his next meet. 

All in all, I have never been more proud or connected to a group of athletes. It blows my mind on a daily basis what my “hobby” outside of CrossFit has become in VBC, the writing of programming, and the athletes that follow it. At this point, we have an organic group of regular attendees that give feedback, that the programming is tailored to, and that are seeing real and measurable progress in their performance competing in the sport of weightlifting. If anyone ever had doubts about coming to a VBC session or in our passion as a gym as whole, watch Charlie’s video again sign up for a damn meet!