The Countdown

Weekly Programming Links:  Group Class, Venice Barbell Club

This week will be a special week with the CrossFit Games in town. There will be many visiting teams and athletes from out of town and limited hours over the weekend. Due to these special circumstances, the programming will look a little different, featuring mostly workouts that have been requested by YOU the members!

Open gym cancelled at Venice today!

Monday, July 22

Mobility/Prehab

2 Rounds of:
20 Jumping Jacks
Bear Crawl 100 feet
10 PVC Dislocates
5 Pause Overhead Squats, hold for 3 seconds and bounce back to the top with barbell

Classic Strength

1.  5x 1 Power snatch + 2 Overhead Squats, work up in weight
2.  EMOTM for 5 minutes- 2 Power Snatch

Notes: Prioritize hip contact! Focus on hitting rock bottom in the squats and use the bounce on the way up. The 2 Power Snatches are touch and go.

Advanced Strength

1.  Take 5 attempts to work up to a near maximal Snatch (after warmup lifts), rest as needed between attempts. The goal is no misses.
2.  EMOM for 5 minutes – 1 Snatch @ 90% of max from above

Conditioning

“Hope”
3 rounds of:
Burpees
Power snatch (75/45)
Box jump (24/20)
Thruster (75/45)
Chest to bar pull-ups
Rest 1 minute

Notes: “Hope” has the same format as “Fight Gone Bad”. You move from each of five stations after a minute. This is a five minute round from which a one minute break is allowed before repeating. The clock does not reset or stop between exercises.

Cool Down

2 Rounds:
10 Jefferson Curls
10 Dislocates

Sandy and Jinx exploring Catalina this past weekend

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The Smolov Retest will be performed as a gym on Thursday this week.  We moved it to later in the week so that both your muscles, joints and CNS (Central Nervous System) will have a chance to fully recover from your efforts on Saturday.  That being said, the upcoming programming for Monday-Wednesday is very high intensity and volume, so be sure to scale back if you want to hit that big PR!   If you cannot attend the Thursday class, we recommend testing later in the week rather than sooner.  We look forward to seeing the results!

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This is amazing.  Just 6 years ago, the CrossFit Games was about a hundred people at someone’s ranch in Aromas, California.  I remember seeing the idea first announced on crossfit.com and there was an open invitation for anyone to show up and participate.  Fast forward to today, and there are multiple qualifying rounds worldwide with sponsored athletes, tens of thousands of participants and even more fans.  The 2013 CrossFit Games this year is bigger than ever and Paradiso CrossFit will be there!  If you are on the fence about attending or somehow just reading about this for the first time…GO!  Attending the Crossfit Games offers us a point of reference and reminder that we are a part of something bigger. From an article on the Games:

Attending the Games is transcendent — a pilgrimage of sorts for CrossFit’s faithful who come to see the sporting display of our training methodology. What they find is more than fun in the sun, spectating and carousing. Much more….

There is a bright line between players and spectators in every major sport. At the CrossFit Games, that line isn’t a line … it’s a broad, blurry swath. Everyone is a player, not just a fan — the distinct difference in our sport. In no other sport do fans have such a kinship with competitors. The cheering faithful feel every wince and every gasp for air. They understand because they’ve been there — probably that morning in a box with other CrossFitters doing the same things as these modern day gladiators. It’s an understanding that exists not just between fan and competitor, but also between fan and fan.

There will certainly be a buzz around the gym during this week as we receive visitors from around the world and await more details on the events this weekend.  Again, we highly recommend everyone attend no matter their knowledge or experience level!  The events will take place over the course of 3 days, but you can attend for a single day.  If you want to go, but aren’t sure what to do, don’t worry!  We will be communicating with all members about how, where and when to meet up throughout the week.  See you here…