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Gymnastics Club! 8pm in Venice

Wednesday, May 28, 2014

PreHab

Scapular Push Ups
Neck Stretches
Small/Big Arm Circles

Warm Up

2 Rounds: 
2 Wall Walks
5 Burpees
10 V Ups/Tucks
10 Deck Squats

Classic Strength

Bench Press: 3×3 – Rest 90 seconds
 Invert to lowers on rings: 3×3- Rest 90 seconds

Notes:  You will perform your bench press first, then the lowers second.  Focus on controlled movement.  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 2:

Bench Press: 70% x 3, 80% x 3, 90% x 3+
Invert to lowers on rings: 3×3- Rest 90 seconds

 Notes:  Percentages are based off 90% of adjusted 1 RM. When you see 3+, 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  HYPERLINK “/wp-content/uploads/2014/04/Wendler-Cycle.doc”HERE for a full description of the Wendler 531 cycle.

Conditioning

AMRAP 17 for quality:
3 Forward Rolls
5 Wall Walks
7 Toes to Bar
9 Box Jumps (30/24″)

Notes: If unable to perform forward rolls, sub with “candlestick” to deck squats.  

Cool Down

Pigeon on Box, 1 min each
Shoulder Stretch on Box, 1 min
Neck Circles and Stretches, 1 min

Regionals was and always is an incredible experience. Absolutely the most memorable moments are walking out onto the competition floor and seeing our members in the stands, having driven hours to be there, supporting the team. It is an inspiring role reversal and we do not take it for granted. 

I heard a lot of questions today regarding “What now?” for the team. The simple answer is to get better. Getting better, at this point, means targeting the weaknesses that were exposed at Regionals. The crux of this competition was high skill gymnastics. Every year is different but generally, CrossFit is increasing the difficulty through every modality – gymnastics, weightlifting,  and endurance. Handstand walking, heavy snatching, and workouts with 500+ reps are now commonplace. The CrossFit athlete, once thought to be 80% adept at each modality, is now far beyond that. Individuals in the elite ranks of CrossFit are national level weightlifters, college level rowers, and are progressing towards gymnastic virtuosity. Mastering these differing tasks takes time. Now is the “off season” of CrossFit and the time to seek mastery of movements. This is why the barbell and gymnastic clubs exist at Paradiso. Everything is everything and seeking to become a proficient lifter and gymnast will be mutually beneficial for both, make you much better at CrossFit, and directly help you reach your fitness goals, whatever they are. The team will be doing just that, seeking to shore up weaknesses by targeting movements to master in order to ensure proficiency under the fatigue and stress of competition. The goal must always be to get better and it is as true for the team as for any member in the gym. Use the coaches and the programs offered to make sure this continues to happen.