Competitor Showcase

Track Night at Venice High at 6pm and Gymnastics at 8pm

Wednesday, June 11, 2014


Foam Roll Lats and Glutes
10 Scapular Push Ups
20 Pike Sit Ups

Warm Up

2 Rounds: 
10 Jumping Squats
10 Kettlebell Swings
10 Wall Balls
5 Pull Ups/Ring Rows
5 Burpees

Classic Strength

Bench Press: 3×5 – Rest 90 seconds
3×5 Negative Handstand Pushups at 5 seconds each

Notes:  We will try to get as many people as possible to perform this full movement with a spotter or two.

Advanced Strength

Wendler Cycle 2, Week 4:

Bench Press: 40% x 5, 50% x 5, 60% x 5
3×5 Negative Handstand Pushups to deficit at 5 seconds each

Notes:  Percentages are based off 90% of adjusted 1 RM. This is a de-load week.  Weight should feel light and easy. Perform a few warm up sets before getting into your working sets.  Keep rest intervals around 2 minutes.


Complete as many rounds and reps as possible in 5 minutes of:

10 Box Jumps (24”/20”)
100 Meter Run

-Rest 2 minutes-

Complete as many rounds and reps as possible in 5 minutes of:

10 Wall Balls
10 Kettlebell Swings (53/35)

-Rest 2 minutes-

Complete as many rounds and reps as possible in 5 minutes of:

10 Pullups
10 Burpees

Cool Down

20 Straddle Sit Ups
Straddle Stretch, 2 minutes
20 Wall Extensions


 This post is directed toward our burgeoning crop of competitive athletes, anyone interested in the sport of CrossFit, and all other members who pay attention to our ever evolving programming.  After the Open, there was Regionals training for some and off season specialization for others. Outlaw has remained the primary programming method up to this point for the majority of our athletes. It has worked well for many of us and as a gym we are very strong and very proficient with a barbell. If we are limited gymnastically, I would argue it is our own fault for not tackling weaknesses; however, generally, Outlaw places less emphasis on progressive gymnastic ability. If you can not inherently have a high capacity with muscle ups or handstand push ups the program has its limitations. We now have a fleshed out barbell club and gymnastic club of our own that we are drawing from for skill and weakness work for all of our athletes and members. Improving in these areas is as simple as showing up and both of these clubs are seeing attendance from members wanting to get a little stronger or figure out a difficult gymnastic movement to some of our highest skilled athletes. 

We are seeking to do two things at this point – unify the gym under one multi-level methodology in order to facilitate every level of athlete AND to create more structure and a clear path for our competitive team/athletes. You may have been hearing the rumblings and yes, we are switching to Invictus programming. Invictus, like Outlaw, is a highly proven training methodology but it uniquely offers multiple skill levels that will fall in line with our programming as a gym, seeking to provide an appropriate outlet for every members’ fitness goals. The team will follow the competitive programming that started Monday June 9th, two weeks behind. This will allow us to see the programming in advanced, integrate with class, and individualize the program where necessary. Invictus is beginning a strength and aerobic base cycle. Generally, the programming is more varied, a bit more “basic” from an olympic weightlifting standpoint, and more well rounded. I believe it will make us better at CrossFit. I hope that makes sense. Outlaw makes people very powerful, highly skilled, and outliers in certain faculties, weightlifting most of all.

Our team is an example of that. We need to be more well rounded and Invictus is probably the most proven programming method to accomplish this.

In conjunction with this change, and as mentioned in the email this week, we will be holding a competitors showcase/meeting. We WANT this to be a showcase, meaning we want to get people who have not done CrossFit before but have a high athletic potential to attend. If anyone has a friend or knows someone that you think would be interested or you know could be good at this stuff, get them to come next Thursday, June 19th, from 6-8pm at Venice.

And of course, we want ANY member who is interested in competing or looking for a greater challenge to attend. 

We will also be more structured with the competitor training time during the middle of the day, offer more competitor training times outside of the afternoon, and have access to coaches during those times to maintain structure and provide feedback. We will discuss all of this more at the showcase but one of the most important points that needs to be made in regards to this training is that committing to a program like this is a major shift from doing CrossFit and improving your fitness to participating in the “sport of CrossFit”. Playing a sport to a near professional level requires sacrifice and an incredible level of training. This takes time to build but our gym has shown over the last two years that we can be successful in this sport on a very high level and that success uniquely galvanizes the gym as a whole. 

We are constantly trying to better this system and improve every aspect of the gym. The next month should be an exciting time at Paradiso for every athlete and member. I hope to see old and new faces at the Showcase and feel free to hit me up with any questions before next week.


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