6/16/13 AllStars on the Mainland

-Written by KC

Don, Ulu and Koai'a in Texas!

That's right! With Summer in full swing, many AllStar athletes are going on vacation. (Josh and I will be gone from June 27 to July 12, more details on that later.) Don and 'Ulu took their son Koai'a to Austin, Texas this summer and you can see by the photo at right they took the time to visit a CrossFit box! I encourage all of you to visit other boxes, it's a great way to be part of the larger CrossFit Community, and also appreciate being at home with your regular CrossFit family when the vacation is over.

Right: Koai's represents CrossFit AllStar in Texas at a CrossFit Kids class! Making us proud!

Below: Mobilizing the shoulder and finding out how to utilize the muscles in the shoulder girdle.

We are starting a NEW STRENGTH CYCLE today for the next 4 weeks, based on the Smolov template. We'll be following along with Outlaw, our regular programming resource that I modify to fit the needs of our general AllStar population. Outlaw gives advanced competitors the opportunity to follow great competitive programming, and novice athletes to scale appropriately with the guidance of a qualified coach in house at AllStar. If you haven't done so already please visit OutlawWay.com. My personal remote Coach, Josh Mahon also works for the Outlaw Way and follows their programming, which is what I am required to do. Inevitably you all will train how I train, as a serious athlete which is not to say that scaling and modifications do not exist, they do, but the tone of this programming if for people who care about the effectiveness of their workouts not only in conditioning but also in strength, and everything to do with the Sport of Competitive Exercise. I'll be writing more about my coach later, he's got an inspiring story to share and i'm just waiting for the right time to share it.

To read more about the Smolov template click HERE. Keep in mind we will be doing only 4 weeks of the template, and our novice lifters will be scaling the loads dramatically, eliminating the chance of over training.

For the Smolov calculator click HERE.

The cycle will run on Monday, Wednesday, Friday and even on Saturday. If you'd like to do this cycle in its entirety please attend class on these days for the next 4 weeks.

"Smolov is a 13 week Squat Program that was developed by Sergey Smolov, the Russian Master of Sports. It was popularized by Pavel Tsatsouline when he published it in a 2001 issue of Powerlifting USA. Projected gains from Smolov range from 40-100 pounds depending on how advanced you are. It’s fair to say the progress you make from Smolov is only surpassed by it’s intensity and brutality."

In case you got all starry eyed and bushy tailed having read the title beware that you cannot get something for nothing. Either of the two four week loading blocks of the thirteen week Russian cycle pack more work than most American squatters do in a year, no joke. You shall gain but you shall pay with sweat, blood, and vomit, Comrade.-”Pavel Tsatsouline”

Retrieved from: http://www.seriouspowerlifting.com/3615/articles/smolov-squat-routine

Workout of the Day

Warm Up:

Dodgeball 3 min.

Mobilize hips and shoulders

Strength:

Smolov HBBS 6 X 6 @ 70%

Conditioning:

WOD #1

3 Rounds for time:

15 Snatches 115/75

15 Overhead Squats

then:

WOD #2

3 Rounds for time

Run 400m

50 Air Squats

*Advanced do both WODs, novice do second WOD only or a round of wod 1 then move on to wod 2.