Row 250m/Run 200m 10 Inch Worms 10 Bird Dogs, each Straddle on floor Leg Lifts and Circles Bottom of Squat 10 Push Ups 10 Front Squats w/ bar
3 Pause Front Squats
10 Deficit Push ups (hands on 45# plates)
Notes: Hold bottom of squat for 3 seconds. Use that stretch reflex and bounce up explosively! Perform regular push ups or use a challenging incline as needed.
4X3/6 FS/BS @ 94% of Monday – rest 60 sec.
12 minute AMRAP of:
25 KB Swings 24/16kg 10 Front Rack BB Step-ups 20? (5l/5r) 115/75# 5 Bar Muscle-Ups
Notes: May perform “jumping bar muscles ups” or 5 strict ring dips.
15 Wall Extensions 15 Hip Extensions Pigeon, 1 minute each
Strong and efficient. And strong.
It was a cold, hectic weekend in Dallas at the American Open. It was great seeing so many high level lifters in one place and nearly every top coach from both USAW and CrossFit was represented. One of my take-aways from the weekend was that even at the national level, where qualifying totals are restrictive, every athlete moves differently and variance in technique can still be drastic. While every lifter I saw was strong and moved well, their methods for making lifts and the cues they received from their coaches varied from one lifter to the next. I am bringing this observation up in particular because as I was coaching tonight and watching people snatch, it solidified for me, as both an athlete and coach, that everyone is going to develop and achieve success with complex movement differently. It is an organic and ever changing process of learning what works for you as athlete, adapting to your own increases in strength and proprioception, and putting in enough time and reps so that you can shut your brain off and just move. As coaches, we try to teach our athletes what is generally accepted as “good technique” for every movement. From those cues every athlete will build their base for movements and through repetition will take something like the snatch and make it their own. And I just think that is pretty cool.
Wrist mobility 10 Prone dislocates 10 Lat activations + 10 Bar taps Barbell Rack stretch
Run 400 meters 10 Wall Squats Perform unbroken with pvc, or any weight barbell: 10 Good Mornings 10 BtN Snatch Grip Press 10 Overhead Squats, hold the bottom of last rep Then 2 rounds, 3 reps each unbroken of: Power Snatch Balance Power Snatch from Position 1 Power Snatch from Position 2 Power Snatch from Position 3 (second round is full squat)
15 minutes to establish a 1 RM Hi Hang Snatch
Notes: This a great drill for extension, speed and hip contact! “Stay back” and be aggressive! Newer athletes that are still building confidence in the squat receiving position may perform 1 Hang Power Snatch + 1 Overhead Squat.
AMRAP 7: 3 Thrusters (95/65) 3 Pull ups 6 Thrusters 6 Pull ups 9, 12, 15, 18, 21.. etc. until you can no longer perform the number of reps. Substitute ring rows as needed.
5 rounds for total reps of: :20 ME Thrusters 95/65# :20 ME Pullups :40 Rest
Notes: There is no break between the :20 seconds so focus on speedy transitions!
Just as our programming has been following a routine template with our regular squat days, gymnastics days, long grinder workouts on Sundays, etc….you can expect our warm ups to reflect more consistency as well. As coaches, we have been working on standardizing our warm ups over the last several weeks and as we roll these out over time, we hope the repetition is a welcome tool for valuable improvement and mastery. Remember practice doesn’t make perfect, perfect practice makes perfect!
Foam Roll Legs Groiners Supported Ankle Stretch -DEMO
1 minute of Jumping Jacks, then 2 Rounds: 10 Wall Squats (second round back squats with barbell) 5 strict pull ups or 10 ring rows 5-15 push ups 10 light kettlebell swings 10 tuck ups Sampson Stretch
5 Rounds of: 3 Back Squat- Heavier than last time 5 Strict or Weighted Pull-ups
Notes: Compare to 11/27/13. Spend some time building up to your working weight and try to maintain across the 5 sets. If you cannot perform 5 strict pullups, the first scale is partner pullups, if this is challenging perform 5 strict ring rows at a challenging angle.
6X 3/6 FS/BS @ 90% (of 1RM Front Squat) – rest 3-4 min between sets and increase rest each set as needed
Notes: We have increased the rest because this is extremely challenging. Feel free to include some strict pullup work between sets as well.
“Burping Annie” 50-40-30-20-10 reps for time of: Double unders Burpees -20 minute cap-
Notes: Today is a great day to practice your rope skills! If you can perform a double under at all, you will be working on them today! The first scaling option will be to perform the same number of reps and count your attempts. If you are still struggling with double unders, perform as many reps as you can in 2 minutes for the first 3 rounds and then as many as you can for 1 minute for the last 2 rounds. If you cannot perform a double under at all, then your scale will be to perform 4x as many single jump ropes. Focus on body position and using the wrists!
Notes: The jump rope must come to a complete stop between each set. All sets must be UB to move on to the next set, meaning if you miss rep number 9 on your 10 set, you must perform the 10 set again before moving on. Don’t underestimate this one! Take your time and manage your rest wisely:)
Congrats to Coach Derrick Johnson for winning the 2013 American Open! He finished with a 117kg/257lb snatch and 145kg/319lb clean and jerk for a 262kg/576lb total! This was in the 62kg/136lb weight class, which was the biggest total in 14 years at this competition. (That’s a lesson for all you who think that getting bigger will make you stronger!)
Humble as always, his comment afterward was, “I have a lot of improvements to make but that is what makes training fun and I am very appreciative of my 7th ?AO? title. I would like to thank everyone who joined me in this journey.?” Cheers to that Derrick and keep on going!
Also, big congrats to coach Lauren for winning the local Babe Brawl CrossFit team competition…Not only did they win the event, but they got 1st in every event! Way to go LG!!
Monster walks (lateral/forward/back) Tricep mash Lat activations Groiners/Gristle
EMOTM for 6 min: Partner Banded Sprints, 25m – DEMO
Notes: Each person will have a partner that will hold on to either a red, blue or green band around the sprinters waist. The partner will follow and provide a light resistance throughout the prescribed distance. They will switch right away and come back to the starting line and rest the remainder of the minute. Make it challenging for your partner but manageable! Remember, they have control over your resistance too!
800m Run 21 Thrusters (115#/75#) 15 Toes to Bar 5 Rope Climbs (15’) 600m Run 18 Thrusters 12 Toes to Bar 4 Rope Climbs 400m Run 15 Thrusters 9 Toes to Bar 3 Rope Climbs 200m Run 12 Thrusters 6 Toes to Bar 2 Rope Climbs 100m Run 9 Thrusters 3 Toes to Bar 1 Rope Climb -40 min time cap-
Foam roll, calves, legs, and lats!
Yield: Yields 12 omelette cups
12 slices deli ham or prosciutto
Baby spinach leaves, roughly chopped
1 small onion, chopped very finely
1/2 red bell pepper, chopped very finely
1/4 cup green olives, chopped
6 eggs, beaten
1/2 tsp baking soda
1/4 tsp freshly cracked black pepper
1/4 tsp freshly grated nutmeg
Preheat the oven to 375F
Line each of the 12 cups of a large muffin pan with a slice of ham or prosciutto. Make sure there aren’t any holes anywhere or the egg mixture could leak out.
Throw the spinach in the microwave for about 1 minute or until wilted, then squeeze the heck out of it to remove all excess moisture (you might want to let it cool down for a few minutes before you do that, unless you want to severely burn your fingers!)
Divide the cooked spinach between the 12 ham lined muffin cups
Add the chopped onion, bell peppers, green olives, baking soda, black pepper and nutmeg to a mixing bowl. Mix with a spoon until well combined, then add the beaten eggs and resume mixing until well incorporated.
Pour about ¼ cup of that mixture right over the spinach. You should have just enough to fill up all 12 cups.
Bake in a 375F oven for 15 minutes then cool for 5 minutes before removing from the pan.
These can be served right away but are equally delicious warm and even cold. They also reheat extremely well in the microwave.
400m Jog -then- 1 round with Barbell of: 8 Bicep Curls 8 Close Grip Upright Rows 8 Front squats 8 Push Press 8 Good Mornings 8 Back Squats
15 min to establish a 1Rm of the ‘Bear Complex’:
Push Press (from behind the neck)
Notes: This is done without putting the bar down. After the 1st push press, you will rack the bar to the Back Squat position and continue on from there. If you are limited by your pressing strength, sub push jerk in for push press. If you are not comfortable lowering the weight behind your neck, sub a front squat and push press for the last two movements.
From the Port Town Throwdown Competition:
4 min ME Partner Lateral Burpees
10 min AMRAP:
10 KB Ground 2 Overhead (53/35)
10 Lateral Box Jump Overs (touch the top of the box)
2min ME Partner Lateral Burpees
Notes: For the Burpees, each set of partners can partition reps anyway they want. The standard is one partner will be laying on the ground while the other does a burpee and jumps over the partner to finish the rep. Similar to Burpee over the barbell, the hips DO NOT need to extend at the top but the feet must leave the ground at the same time. For the AMRAP, each partner must perform 5 reps each in order to move on to the following movement. This means partner 1 will do 5 Kbs, then partner 2 will do 5 kbs, then partner 1 will do 5 box jump, partner 2 will do 5 box jumps and then partner 1 will start on the kbs again for the entire time. There will be a KB in each hand and they can be either snatched or Cleaned and jerked overhead. Sub DBs if needed. Score is total burpees and amrap score.
50 Partner Wall Ball sit ups Banded IT Band/HS stretch x1min Foam Roll T-spine x1-2 min
Over the past few months, we have spent much more time and emphasis on our group warm ups. Why? Because a good warm up is designed to help gradually increase your heart rate, increase circulation to your muscles, tendons and ligaments, and mentally prepare you for your workout. Both helping to improve your performance and decrease your risk of injury. Our warm ups are not random, they are designed specifically for the movements to be performed in class that day. To take it one step further, here is a great read on how to prepare yourself for heavier lifting…1 RM snatch, squat, etc. I have begun implementing them into my routines and really like the results thus far.
200 meter Run 10 Push ups 15 Kettle Bell Swings (light weight)
5×3 Deadlift, Heavy as possible
Notes: Drive through the heels, keep the chest up and back flat! If you start to lose midline position, go lighter and focus on maintaining a flat back and tight stomach. This will serve as a great warmup for the cleans in the workout.
21-15-9 reps for time of:
Cleans (135/95) Ring Dips
-15 min cap-
Notes: Standards for the cleans are a full squat. If you can perform the weight safely, we recommend going for it even if that means you need to take longer breaks. This is a workout that you will perform again in the future and our goal is to set a baseline that you can retest. The Ring Dips are very taxing for most people, so be sure to use a variation that you can maintain a quality range of motion for every rep!
400 meter Jog Plank Hold- Accumulate 2 minutes Super Rack Stretch Foam Roll as needed
Yesterday, the World lost a great man, leader and Nobel Peace Prize winner in Nelson Mandela. He was an inspiration to us all and if you do not know a lot about the man, google him, I promise you will be inspired by his legacy. In honor of his amazing life, I wanted to share a few of my favorite quotes from the former South African President.
“It always seems impossible until it’s done.”
“Everyone can rise above their circumstances and achieve success if they are dedicated to and passionate about what they do.”
“Do not judge me by my successes, judge me by how many times I fell down and got back up again.”
I love how you can see these quotes in your everyday life, as well as your CrossFit. Think about these quotes for a minute and then think how you can transfer these thoughts into actions and become better than you were yesterday, because isn’t that the point?
Tonight during “Friday Night Lights” we will be performing the classic CrossFit WOD “Elizabeth”. This video has a few pointers that you can apply to your WOD today. Have fun!
Theraband Shoulder External Rotation and Circles Overhead Band Distraction German Hang
Duck Walk, 100′ 10 Scapular Pushups 10 Lat Activations Bear Crawl, 100′ Crab Walk, 100′ 30 Sec Handstand Hold 60 Sec Hollow Hold Inch Worm to Maximum Extension, 50′
8 Tempo Ring Push Ups or Regular Pushups 3 Skin the Cats
Notes: The tempo for the pushups is 3 sec down, 3 sec up without any pause at the top or the bottom. Ideally the rings will be only about 2’’ off the ground. Before you get on the rings, you should be able to perform this with regular pushups. Use spotters for skin the cats to ensure full range of motion.
For quality: 50 Strict Toes to Bar 50 Strict Chin-Ups 50 Hollow Rocks 50 Arch Rocks
-25 min time cap-
Notes: Partner up with one or two people and work through this sequence together using spotters. Notice “chin-ups” means hands facing you.
2 Rounds: 30 Sec Each German Hang Plow Stretch Cobra Samson Stretch with Band
There are far too many Athletes that come to mind that I could possibly ‘Spotlight.’ Having said this, I really wanted to recognize Molly Hauge for the dedication and hard work she puts in at the box. I am so proud of her progressive growth as an athlete. Not only is Molly very consistent every week with her workouts, but she is also a very (as I like to call it) ‘coachable’ student. Molly is receptive to all the key concepts being taught in class and keeps an open mind by trying things that may even scare her a bit. These attributes are just some of the elements I mention to my students to ensure their success. Molly’s willingness to change has translated into improved technique which has lead to new PRs. She is now doing things that I know she probably thought she could never do. It seems like Molly is accomplishing a new goal every week due to her positive and upbeat attitude. So to get to know her and what her journey has been like thus far, here is a little Q & A with the Spotlight Athlete. Congratulations Molly and keep working hard!!
1. Age : 29 (and holding!)
2. Occupation : Photographer
3. When did you start at Paradiso Crossfit? August, 2013
4. Favorite WOD : Hmmm, surprisingly I think it was Fran, because it was my first and only time that I had done it, and there were tons of people so the atmosphere was great. I think that makes a big difference.
5. Least Favorite WOD : Anything that has a time cap of 40+ minutes, I remember “Jackie” being brutal for me, or any that have Bear Crawls.
6. What is your Sport/ Fitness Background?
I played sports my entire life, mostly softball/volleyball/golf and I was a national competitive dancer for 15 years.
7. What did you partake in before PCF?
I was in a bit of a lull before joining cross fit, but the only other fitness class I did was BarMethod, which I liked because it took me back to the dance aspect of training.
8. How did you first hear about PCF, or get exposed to Crossfit?
I was exposed to Crossfit through my boyfriend Kyle, he had been doing it independently for years so I would say I’ve known about it for 4 years. I would do an occasional workout with him here and there. Then when I joined his gym, he introduced me to Lara Erlank and she trained me for about three months in a Crossfit style.
9. Tell us about your first WOD. What was it? How did you feel?
Well, I had the two weeks of on ramp but my first WOD in my first group class day was: AMRAP-wall ball cleans, bar taps, and v-ups. The wall balls get me every time they are in a workout.
10. What Changes have you seen in your body, health, and fitness since starting Crossfit?
The very first thing I noticed was my skin changing. I never had an issue with my skin so I was surprised at how much better it felt. I think because I have never sweat like I do in class.
I never really weighed myself, because a) it was scary and b) i’d rather go on how my clothing fit. But I knew once I started Crossfit that my weight was shifting. So while my number initially were not going down, I could see a difference in how my body was shaping up.
Once I started the nutrition program I am on (Nov 1), I have dropped 8 pounds and 18.25 overall inches (I had to take like ten different measurements over the period of 30 days).
Other than actual strength gain and building muscle, I have also noticed that I sleep better and it’s not as hard for me to wake up in the morning (according to Kyle).
11. Share your Favorite Crossfit moment. Is there a day that sticks out in your mind that was a life changing moment?
My favorite moment so far was completing the 5k. I know that seems silly but I have never been a runner and I had never run more than 1 mile in my life that I can remember. I did not train or build up before that day because I planned on skipping it. Then guilt got the better part of me so I showed up and ran. I had to stop twice, and I know everyone finished like 10 minutes before me but I just didn’t care. Kyle came out looking for me (obviously because he probably thought I keeled over somewhere). I was in the homestretch conveniently for him and I literally teared up because I knew I was so close. Not many people who were there that day knew how big of a deal that was for me. I couldn’t believe that I did it. I don’t think I made it back inside, but immediately sat in front of the door before eventually leaving since the next class had well started already. That was a big/awful/sweaty/proud day for me.