The Showcase!

Gymnastics Club at 8pm- Venice!

Wednesday, June 18, 2014 


Wrist mobility
Plank Hold, 1 minute

Warm Up 

Run 400m
2 Rounds:
10 Bird Dogs, each side
10 Hip Bridges, each side
10 Squats
10 Burpees

Classic Strength:

Bench Press: 3×5 – Rest 90 seconds
Strict Dips: 3×5- Rest 1 minute

Notes:  You will perform your bench press first, then dips second. Use boxes and bands as needed and focus on full range of motion. 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 warm up sets and then add weight each set as needed.     

Advanced Strength:

Wendler Cycle 3, Week 1:

Bench Press: 65% x 5, 75% x 5, 85% x 5+
Weighted Strict Dips: 3×5- Rest 1 minute

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.


 5 rounds for time of:

Run 400 meters
15 Thrusters (95/65)
-20 minute cap-

 Notes: Scale weight as needed.

Cool Down

Calf Stretch, 1 min each
Lat Stretch, 1 min each
Couch Stretch, 1 min each

Click on this image to view in a larger format.

Above are the goals that Hacks Pack Ute hoped to achieve on an individual level for their 2013 CrossFit Games team campaign. They were successful in winning the Affiliate Cup for a second year and did so in dominating fashion. I love hard data like this and how it can shape a training program. This is list is comprehensive for strength, skill, gymnastics, and conditioning. Putting those elements together and hitting most of these numbers will make an athlete successful in this sport. 

The Competition Showcase on Thursday night at Venice is about our own goals and standards that we hope to achieve through our athletes and team. We will talk about a number of aspects of training at this level and break down what it takes to achieve standards like the ones posted above. I again urge anyone interested in competing to attend and to give a more specific idea of what we will be talking about, I am posting a condensed outline of the night’s proceedings. 


    – Why we compete?
    – What are our goals?
    – Why are you here?

The Long Term Approach

    – Mobility
    – Technique
    – Strength
    – Conditioning
    – Standards


   – Outlaw vs. Invictus
   – Weaknesses
   – Individualization
   – Training Environment

Competition style WOD Demo!

…And much more.

Come to Venice at 6pm on Thursday night if you are interested in competing in this crazy and awesome sport! Even if you want to just get information on increasing the level of your training and where we are going as a group, come by. The 6, 7, and barbell classes will be cancelled and it should be a great event.  

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