Dealing With Injury
Saturday, August 10, 2013: Mobility/Prehab: 3rdsHandstand Holds x15 secondsKBS x10 (Lt-Mod weight)Hollow Rocks x10 Strength: 15 minutes to find 1RM Push Press and practice split Jerk Notes: Focus on the
Six Ropes, No Legs
Saturday, August 3rd, 2013 Mobility/Warm up:2 rounds 15 Wall Facing Squats15 Wall Extensions15 Second Handstand against Wall Hip DROM Advanced Strength: 20 minutes to find 1RM Snatch Notes: Stay
Active Rest
Saturday, July 20th 2013 Mobility/Prehab: Hip DROM Goblet squats (moderate/light KB 2×10)Gymnastic Leg swings x10 forward/backward/lateralHollow Rocks 2×15 seconds Smolov Squat Cycle: 10X3 @ 85%+, rest at least 2 minutes
Smolov and Knee Pain
Saturday, July 13th 2013 Mobility/Prehab: Hip DROM Good Mornings with Barbell 2×10 Monster walks lateral/forward/backwards 2×10 steps Side planks 2×30 seconds Smolov Squat Cycle: 10X3 @ 85%+, rest 2
To Scale or Not to Scale
Saturday July 6th 2013 Mobility/Prehab: Downward dog ankle stretchBand/pole assisted squatHip DROM Strength: 20 minutes to establish a 1RM Hang-Snatch Notes: Focus on good hip contact and speed under
The Damon Model
NEW VBC Hours start today! Check out the new schedule area on the left! Saturday, June 29, 2013 Mobility/Warm up 2 Rounds of:Monster walks, 10 steps each wayFire Hyndrants, 10
Opportunity of a Lifetime
Saturday, June 22nd, 2013 Suggested Warm up and Body prep: After reviewing and practicing the movements: 2 Rounds, not for time10 Sumo deadlift high pulls, 95/6510 Push press, 95/6510
Save your knees. Strengthen your hips.
Remember to check the schedule for changes this weekend! Try attending a Base Camp class with Zeb at Venice! Venice Barbell Club is at MDR all weekend! Saturday, June
Crossfit and Survival
Saturday, June 8, 2013 Mobility: Monster walksSuper rack stretch Foam Roll T-spineHip DROM Classic Strength: 15 min to find 3RM Front Squat Notes: Focus on good depth and quality position. If you
5 ways to improve tissue recovery
Saturday, May 25, 2013 Mobility/Prehab: 2 rounds, 10 reps each:GHD Hip extensions Standing wall extensions Wall squatsPVC dislocates in prone Strength: 3X10 Deadlift @70% Conditioning: “Team Jackie:”1000 Meter Row50 Thrusters
