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Weekly Programming:  Group Class, Venice Barbell Club

Try out our new Mobile App for any phone:  https://paradiso-crossfit.sites.zenplanner.com.  You can both reserve and check-in, as well as track important strength and conditioning numbers!

Monday, August 5, 2013

Mobility/Prehab

Wrist and Ankle Mobility
then, 2 Rounds:
Bear Crawl 100ft
Snatch Grip Behind the Neck Press with barbell, 10 reps
Overhead Squat with barbell, 10 reps

Notes:  Take your time on the barbell work to open up the shoulders and stretch out the hips.

Strength

15 minutes to establish a 1 rep max 3 Position Snatch

Notes: Ideally this is from the ground first, then the knee, then the high hang position. Performing in reverse order is an easier variation. Be sure to prioritize making hip contact on each rep and a solid overhead position. If you have not yet developed a full depth overhead squat, perform a power snatch plus your best overhead squat for each rep. You will get there over time!

Conditioning

“Tabata Something Else”

Complete 8 intervals of 20 seconds of work followed by ten seconds of rest of these four movements; total of 32 intervals:
Pull-ups
Push-ups
Sit-ups
Squats

Notes: The first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Score is based on total reps.

Cool Down

Practice Freestanding Handstands for 3 minutes
10 PVC Dislocates with weighted PVC
10 Wall Extensions
Foam Roll Legs, 1 minute each side

Getting better every day!

With the end of the CrossFit Games season, we have had an opportunity to reflect on our experiences and everything that we have learned over the past year.  You know what that means…time to make some improvements!

• Discussion on the Sport of CrossFit – This Thursday at 8pm, instead of our normally scheduled VBC class, we will be introducing and discussing our template and approach to the sport of CrossFit.  Training for next year’s Games starts today! 
• Better accountability through data tracking – Our goal is to get you to focus on your long term health and fitness through your performance, but we understand that many people are focused on short term goals like looking good in the mirror.  This is not a bad thing, but we want you to understand that the by product of becoming an athlete is an athletic body!  However, one of the things that has been missing is the follow up and data tracking of your progress.  With our new mobile app and slight change in approach, we are hoping to fix that issue.  Instead of focusing on the infinite number of workouts and data points that we experience each class, we want you to focus on some core skills and strength and conditioning numbers.  The idea is simple:  If you want to improve in all of these things, you need to be lean, strong and athletic.  This means taking y0ur nutrition seriously, addressing your weaknesses and working on proper technique.
  • 1 rep max Snatch
  • 3 position Snatch
  • 1 rep max Clean and Jerk
  • 3 position Clean and Jerk
  • 1 rep max Back Squat
  • 1 rep max Front Squat
  • Fran time
  • Diane time
  • 1 mile time
  • 5k time
  • Strict Muscleup
  • Strict Handstand Pushup
  • Legless rope climb 
• In class EIE discussion next week – We will discuss each of the above items in detail on the blog this week, including why and how to approach your improvement in each.  Next week, we will have times allotted at both gyms for a brief discussion and review of this information and answer any questions you may have.