Monday, November 9, 2015

We are bringing back AcroYoga! Wednesday night at 8pm we are hosting a monthly class that is free for members and $20 for non-members.

The Venice Gym will be closed this Saturday Nov. 14 for the First Annual VBC Holiday Classic weightlifting meet. MDR will have a regular class schedule plus open gym until 2pm. Come check out the meet, ladies lift at 10am and men at 1230. This is a great opportunity to experience the unique sport of weightlifting!

We have revived the blog. Check out Nicole’s story about how donuts and barbells have helped her cope with depression and we will be rolling out Diso’s next piece shortly!

Prehab

Groiners
Ankle Mobility
Hip bridges x 10
Hip Extensions x 20

Warmup

500m Row
2 rounds:
10 Tuck ups
10 Kettlebell Swings
10 Goblet squats

Strength

3×6 Weighted Bulgarian Split Squats, each leg

20 reps Back Squat

Notes: This is our 4th of 8 weeks performing the 20 rep back squat. You should have added 20-40 pounds to week 1! Bulgarian split squat is meant to be a warmup and corrective strength exercise, not a maximal strength endeavor, however if you have become comfortable with the movement over the last 4 weeks you may start to increase the load with either a barbell or dumbbells. Do a set at bodyweight and if you hit all the points of performance you may add the weight. For the 20 rep back squat, if this is your first week, warm up and do one set of 20 reps at 60%. If you did the 20 reps last week, add 5-10 pounds based on feel, but remember we will be continuing to add weight each week for another 4 weeks!

Conditioning

CrossFit Games Open 14.4

14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups

Notes: RX wall ball is 20 pounds to 10’ and 14 pounds to 9’, barbell is 135/95. Scale Toes to Bar to hanging knee raises. Scale muscle ups to burpee pull ups if you get there. If you completed this workout in 2014 check your improvement. This was my favorite workout during the 2014 CrossFit Open because it made me realize how important it is to be able to do high skill movements (like a muscle up) while tired. If you are an RX+ athlete you should be able to lift the barbell for the cleans while out of breath, and know yourself well enough to know if you will miss or make a muscle up attempt–failing an attempt is devastating!

Cool Down

Foam Roll Glutes/Hamstrings, hips
Banded Hip Stretch
Wrist Stretches