This week we will be working on Pullup, Pushup, Side Lever and Front Lever Strength.
Your new Kettlebell Gurus!
This weekend I participated in the Kettlebell Trainer Course. Years ago I took part in a similar course put on by the RKC (at the time this was considered the “official” authority and certification and largely responsible for bringing kettlebell knowledge to the masses). Things have certainly changed since then and the way to teach and execute kettlebells has been polished and refined over the years to the point where I felt like a newbie all over again! We’re all used to hearing “everything is everything” and it really is true especially in the “specialty course” scenario (same is true in gymnastics, oly lifting, sprinting mechanics, etc). Sunday morning I woke up and felt like I was hit by a truck. Tired and bruised, not from a wod per se, just hours and hours of drilling the basic mechanics of the foundational movements: the deadlift, swing, clean, press, snatch and turkish get up. Body position is everything and the reason we dedicate days like today to the fundamentals. If you want to get better at snatching, practice your handstands, and just as the kettlebell swing transfers beautifully to the hip application of the clean, the more exposure and flawless execution of the fundamental mechanics, the more efficient you become at everything. Thank you Zack for sharing your knowledge and passion over the weekend and reminding me there is always something new to learn.
Notes: We will be starting the above routine as a group right at the beginning of the hour!
20 minutes to practice 3 position Clean + 1 Jerk, High to Low
Notes: This is 1 Clean from high hang + 1 clean from knees + 1 clean from the floor + 1 Jerk. Ideally these will be full squat cleans. Focus on making contact with the bar and perfect technique for each position.
20 minutes to find 1RM Clean and Jerk
Notes: You know the drill. Be aggressive and stay on the heels!!
12 minute AMRAP 7 Power Clean and Jerks, 155/105/85 14 Front Squats 200 meter run
50 Situps Calf Raises, 20 each leg Foam Roll Legs
Success at the Port Town Throwdown and 5k!
Congrats to Alexandra, Jackie, Martina, McCoy, Travis and Neal for earning 1st place in the Crossfit Team competition! In the 5k, congrats to Graeme, who finished 1st in his age group and 2nd overall and Frank finished 2nd in his age group and 3rd overall! Last, congrats to Leah and Charlie for running their first 5k and everyone else who came out to participate and support! Check out the above video for highlights:)
One of the best parts of the success at local events and competitions is the reminder that what we are doing is working. In case you have never read the history of our programming, we loosely base our regular group class and Barbell Club programming off of the Outlaw Way Competition training program. Click here, here and here for the full 3 part series on how we developed our current programming.
From today’s post on the Outlaw Way and the next phase of training:
After multiple discussions with Coach Pendlay about what he thinks is the biggest weakness with CrossFitters, and novice lifters in general, I have decided to focus the first 16 weeks of our off-season template on the single most important movement in all of strength training…the Squat….Our sport is one that rewards gains in overall strength with gains in overall capacity. The Squat is the most basic and useful tool for strength development.
Notes: Remember this is a speed drill! Focus on pulling aggressively and fast! These are NOT touch and go reps.
“DUs and DT” 5 rounds for time of: 35 Double Unders 12 Deadlifts (155/105/75) 9 Hang Power Clean 6 Push Jerk -15 minute cap-
Notes: Use one barbell weight for all three movements. The time cap is fast, so scale to a weight that allows for at least one full round unbroken. The deadlift should feel light! Ideally this is performed with a push jerk, but perform a split jerk or push press if shoulder mobility does not allow for quality position.
Cool down/summer six packs:
2 rounds, 20 reps each Dead bugs (keep back flat on ground through entire movement!) Side plank with leg raises Posterior chain flossing
Troy and Rene Hollowing out!
With so many runners participating in the 5K today, I wanted to discuss how to protect your knees from injury. One of the most common injuries that I see with runners is knee pain, and it comes from the fact that runners only train in a very linear motion. They tend to have very strong quads, hamstrings, calves but lack the muscles responsible for rotation and any lateral movements including the gluteus medius and minimus. These two muscles are very important because they are most responsible for keeping the knee in proper alignment during running, especially as the mileage adds up. To speak about their function as simply as possible, in a non-weightbearing position they are responsible for hip abduction with slight external rotation (Kicking your leg to the side with slight rotation of out wards of the toe). But, in a weight-bearing position such as running, they help prevent the knee from falling in (dynamic genu valgus) which helps keep the knee functioning in proper alignment and prevents excessive wear and tear. Common signs and symptoms of week gluteus medius – minimus is IT band friction syndrome, medial knee pain, and patellofemoral pain.
The good news is that many times this can be a simple fix, because strengthening these muscles usually does not take too long before you can notice significant results. In the pre-hab/rehab section of the Paradiso website, you will notice a variety of hip exercises to do. These can be done one of two ways, right before you go for a run every day as a warm-up, or try to do them every other day for Prehab exercises. Too often, people are too concerned with stretching their IT band and surrounding muscles when in fact, the solution is strength/stability vs purely flexibility and soft tissue work. Remember, the body knows how to heal itself, just need to give it the right tools.
External/Internal rotation, 2×15 PVC Dislocates, 20 reps OH Band Distraction
5 minute VO2 Max test:
Every minute on the minute for 5 minutes perform a predetermined set of kettlebell snatches on both arms. (Ex. Perform 10 snatches on the right, 10 snatches on the left, rest the remainder of the minute)
Notes: Try and go up in weight this week or add 1 or 2 more reps than last time. Try and stay consistent each set!
Run 400 meters Single arm hang, right arm, 15 seconds 45 pound barbell Turkish Get-up, left arm, 5 reps Single arm hang, left arm, 15 seconds 45 pound barbell Turkish Get-up, right arm, 5 reps 30 second L-sit hold
-20 minute cap
Notes: The arm hang is just hanging on a pullup or ring by one arm. Use bands as needed. You may use dumbbells or kettlebells for TGU. L-sits can be modified with a chair-sit or hollow hold.
3×15 GHD Sit ups 3×15 Back Extensions
Front door of Switch and Rick’s brother doing work at his “box” in Iraq.
One of our great members, Rick Krakowski, asked us to share his story about his brother opening a CrossFit in Detroit, MI. Please take a moment and read their story.
Today is the grand opening of Switch CrossFit in metro Detroit. This is an incredibly special day to me as it continues the growth of CrossFit in my hometown – but far more importantly because it is a gym that I, and indirectly all of you, have deeply influenced and caused to be. Let me tell the story…
When my younger brother was at Western Michigan University he decided he wanted to serve and protect our country, and joined the Army as an Infantry Officer. He has served for the past eight years, including two deployments to Iraq. During his first deployment he was introduced to CrossFit by a fellow Officer. The Officer taught him Olympic lifting, burpees and box jumps all while in a small remote base in the countryside of Iraq.
My brother immediately fell in love and started training heavily in addition to reading and watching everything he could find on the Internet. He told me about this great program he discovered, but at the time I was living in New York and too busy with my career to pay attention.
Matt stuck with it though and became increasingly knowledgeable and interested. Between deployments he became CrossFit Level 1 Certified and started to train other soldiers. He kept telling me to try CrossFit but I wasn’t ready to listen. He also mentioned starting a gym when he left the Military, but I told him it was a bad idea.
This past August I moved from NYC to Venice and was ready to prioritize health and fitness again as part of my life. I was finally ready to listen, and due to my brother’s urging I joined Paradiso CrossFit.
That was when everything changed for me. I immediately fell in love with CrossFit and the PCF community. I started eating paleo and going to classes. I lost 15 pounds in no time and felt the best I have in my life. I became a true believer. I also came to realize that starting a CrossFit gym is nothing like starting a 24 Hour Fitness. It is a completely different thing, with a different business model, day-to-day life, and overall experience. A conversation with Diso caused me to start digging into the numbers a bit as well as the box environment in Detroit and popularity of CrossFit in Detroit. I came to the conclusion that although he would likely not get rich from it, there was an opportunity for my brother to pursue his passion, and continue his service to others – this time promoting health and fitness in the 9th most obese state in the country. I told him my mind had changed and that I wanted to help him achieve this dream.
So this last December we started the process. My brother was still in the Army based in Mississippi, so we did everything via phone and Internet until he got out in April. We secured a location, discussed programming, got all the box plans, became an Affiliate, built the website, procured the equipment, etc etc.
We all put in a ton of hard work but today it all comes to fruition. Today is the Grand Opening of Switch CrossFit, a box that until now you didn’t know about but you all helped to build!
Talk about timing. McCoys post yesterday about putting in the time and effort, having more bad days than good, and sticking it out, is something I’m going to build off again. We’ve had the pleasure of meeting and training a good many people since Paradiso CrossFit opened it’s doors. Some people start with a heavy sporting background and learn quickly though they are rife with injuries, some start with no sporting background at all and can’t squat worth a damn, and very few start with a modicum of athleticism and promise but it’s going to take a while to get them where they need to be. Like, ‘He/she needs to come in and grind it out for at least 6 months and do everything right, every single day’ kind of athlete. And honestly, it is a very rare person who comes in at that state and actually sticks it out for as long as they have to. Sal Gutierrez is that person.
From the start I could tell he had a lot of work to do. He was stiff and immobile as hell. Every movement he performed, warm up or workout, looked like a 1 rep max even today. The start wasn’t promising, but he was a horse. A straight up work horse. He always came to the gym, night after night, and grinded it out. He had a great attitude about training and improving. He was always talking shit and having fun and loving every bit of agony we threw at him. I remember thinking that with the right tools, this guy’s life is going to change. We gave him those tools and he ran with them. Lara’s going to fix his mobility for several weeks? No problem. Have to eat paleo to change his body composition? Done. Buy lifting shoes to help with squats and get strong? You got it. Listen to Classic Rock instead of hip hop? All day baby!!!! These days he has become an invaluable and stalwart member of the community. Indeed, there is nary a competition or party that he is not present at.
I should like to take this moment to celebrate how far Sal has come, how vastly and mind bogglingly (yes, I just made that word) he has improved, and how so very different his life has become. Ours has certainly been enriched and improved because of you. YEAH SAL!! This one’s for you.