Monday, September 28, 2015

This is your last chance to sign up for the Beach Cruiser Triathlon, EIE Chipper, EIE Emom and Tug of War events at the Paradiso CrossFit World Championships! Use the links or sign up on the sheets available on the whiteboards at both Venice and Marina locations!

Will luck be on Venice or Marina’s side this year at the World Championships?!

Prehab

Theraband Routine x 15 reps each
Scapula Pushups x 15 reps
Lat Activations/Scapula Pullups x 15 reps
Sampson Stretch x :30 each

Warmup

Double Under practice x 2 minutes
Hanging Knee Raises x 10
Ring Rows (easy) x 10
Goblet Squat x 10

Strength

TEST 1:  One attempt to establish max Strict Pullups
Rest as needed, then perform
TEST 2:  Max Hanging L-Sit

Notes:  Standards for the pullups are full extension at the bottom and chin over the bar at the top with no kipping or swinging assistance at any point.  If you cannot yet perform a strict pullup, record how long you can hold your chin over the bar.  Standards for the Lsit are that your legs must be locked out and parallel to the ground.  If you cannot perform this standard, hold with the thighs parallel to the ground. This must be performed on the bar.  Remember, these are tests, so don’t worry if you are currently struggling, we will be working on these strengths over the next cycle!

Conditioning

TESTS 3 and 4:

Run 1 Mile
50 Goblet Squats
30 Pull Ups
50 Cal Row
30 Toes to Bar
100 Double Unders
-25 min cap-

**If you hit the time cap, your score will be input in Wodify as 25:00 and then write in notes where you finished**

Notes:  This will be scored as two events, the mile time (test 3) and the total time (test 4).  We would like people to choose one of the options below and not scale unless needed for new athletes, safety and/or medical reasons.  The purpose of this decision is to be able to have better judging of improved scores in the retest.  No matter if you choose the RX+ and perhaps struggle or the RX and move faster, the real challenge is to train hard for the next 8 weeks to see how much you can improve.

RX+ is 70/55 Kbs with regular pull-ups and Toes to Bar. RX is 55/35 Kbs with jumping chest to bar pull ups and hanging knee raises.  The standard for the jumping C2B is to start with the bar 6” above the athletes head.  Each rep the athlete must start with arms fully extended at the bottom and at the top touch the bar below the collarbone. Ideally, there will be no scaling of the mile distance or double unders except for pre-existing conditions.  The 1 mile time trial is part of the challenge and a great test of fitness.  As for the double unders, work and attempt to acheive as many reps as possible until the time cap.  If you don’t have them yet, make it your mission to accomplish them by the re-test!

Special Note on the Mile distances at each gym:  Many of you have expressed concern about the mile distances.  I want you to rest assured that the mile distances at both gyms are almost exactly the same at .95 miles.  Click on each location to check out the pedometer:  MDR  Venice.  The retest at the PCFWC will be sure to account for this as well so we receive an accurate record of your improvements!

Cool Down

Calf Stretch x :60 each
Wall Extensions x 15 reps
Pike Stretch x :60
Reverse Snow Angels x 20 reps