Please note: limited schedule at both gyms today due to Regionals!
Fire Hydrants- 15 reps each side Monster Walks- 10 steps both directions Gristle/Groiners Wrist Mobility
20 minutes to establish a 1RM Front Squat
5 Rounds for time of Run 400 meters 15 Overhead Squats (95/65) -20 min cap-
Calf Stretch Couch Stretch Good Luck to the PCF Regional Team!!!
It has been a year since the 2012 Southern California CrossFit Games Regional and a lot has changed. Our team is more athletic and determined than ever. They will be kicking off the 2013 SoCal Regionals today and they want and deserve our support. I have watched our team train 5 days a week for the last 6-12 months and I know they are going to do an amazing job representing our box with the best athletes in the area!! I couldn’t be more proud as a coach and a friend to see them compete. I look forward to traveling down to Del Mar this weekend and seeing the community rocking out! The schedule for the team heats are below.
Olympic Wall Squat, 2 minutes Super Rack, 1 minute per arm Overhead Band Distraction, 1 minute per arm Fire Hydrants, 10 each leg, each direction
20 minutes to establish a 1 Rep Max Strict Press and Push Press
“Elizabeth” 21-15-9 reps Cleans (135/95) Dips
-15 minute cap-
Notes: Yes, these all have to be a full squat clean! Feel free to substitute push ups for the Ring Dips if needed.
Summer Six Packs:
50 Abmat Sit ups 25 Hip Extensions
Olympic Wall Squat
Looking at the picture above, you will see the ‘ankle over knee’ part of the Olympic Wall Squat. Assuming this position, whilst gently pushing your knee towards the wall and pushing your butt down against the ground, will have almost immediate positive effect on your squat. The leg you have just mobilized will be more ‘open’ than the other, allowing for the knee to shove outward and for the inner thighs (adductors) to be utilized for more powerful hip extension.
Last Saturday I went to our Saturday morning surf club at 8am in Santa Monica. It was the Disos and at least 10 other PCF peeps that I have not had the pleasure of getting to know outside the gym. The salty brine of the sea pervaded every breath, the weather could not have been better, and there were 1 to 2 foot swells. In short, it was an incredibly perfect morning. Charging out to sea on our boards, the water was very calm at least the first 20 minutes. I flashed back to when I first learned how to surf in Hawaii: It was a bunch of people sitting on their boards, bobbing up and down lazily on the undulating waves, looking out to the horizon with no one saying a word. It was one of the most peaceful moments of my life. I flashed back to the present and it was exactly like that: A bunch of badass people I know from the gym, sitting bobbing up and down on their boards, looking out to sea, waiting for a big set, nary a word spoken. I wish I could have framed that moment; freeze it in time and relive it whenever I want to.
I’m telling you this story because in a few days, you will witness the PCF Regionals Team put everything on the line in one of the most anticipated CrossFit events ever. Every single person reading this has a sense of what it’s like to put out in a WOD in front of a roaring crowd and blaring music. Attending a CF competition, as competitor or spectator, can be very stressful, and I think everyone should have a peaceful place or moment they can escape to inside themselves. My high school swim coach taught this to me. I teach it to many who are about to compete, and I’ve several such escape places to go to. Let’s hear some of yours….
Foam Roll – Lats, Thoracic, IT Band..etc. Active Hang – 1 minute 15 Scapular Push Ups Gristle/Groiner
ME Double unders in 2 Minutes ME Pullups (kipping) ME Pushups ME Handstand Hold – Ideally in free space ME Rope Climbs in 2 Minutes
Notes: Take about 25 minutes to find your best score for all of these gymanstic elements. Feel free to perform them in any order.
2k Row for time
3 x ME L-Sit Hold
Notes: Our new standard for this movement will be on the floor with no parallettes. Rest as needed between sets and still feel free to use parallettes/boxes as needed.
Our Event 7 anchor – Suver.
This afternoon our Regional Team finished the last workouts for the week and will be taking the next two days to rest before Friday and day one the 2013 SoCal Regionals. I can honestly say that we have trained our asses off in preparation for this event. That fact makes us all the more anxious to perform well and do what we think we are capable of. This should be a coming out party for us and our aspirations are high. Regardless of the results, I know we will put absolutely everything we have into the weekend and hopefully, after Event 7 on Sunday we will be rewarded. All of us – Lara Erlank, Lauren Gravatt, Jessica Suver, Joseph Dieguez, Jesse Baz, and myself (McCoy) – are ready.
The SoCal Regional will be a spectacle, compromising some of the best athletes and teams in the world. The workouts are brutal and the weekend will be well worth the visit. If you can make it to watch, we would love to see you in Del Mar. Here is a link to the workouts for the weekend so you can see what we have in store -http://games.crossfit.com/workouts/regionals. Event 1 will kickoff with Lara and Joe D on “Pair Jackie”. Event 2 and 3 will be the whole team accumulating as many reps of burpee muscle ups and as much weight as possible for an Overhead Squat 3RM. Saturday will start with the whole team on Event 4 in relay fashion and Event 5 will see Jesse and Suver finishing the day with heavy deadlifts and box jumps. Lauren and I will start the day with Event 6 and the axle bar and the whole team will come together for the final Event 7 rope climb/squat clean relay. We should be in the last heat of 10 teams for the weekend, making the intensity extremely high. Again, we would love to see you out there and we appreciate all the support we have received. I always tell myself I will not get sucked in to all this “competitive exercise stuff but I am excited for what will be one hell of a weekend and we hope to represent Paradiso CrossFit to the absolute bleeding edge of our abilities.
Don’t forget our abbreviated schedule for Friday and the weekend!
Posterior flossing with band Shoulder circles with band Keg drill
20 Minutes to establish a 1RM Deadlift
Notes: New athletes should stop once their form deteriorates. If you have a couple years of heavy lifting under your belt, a slight breakdown of form may occur at the heaviest loads. We call this ‘functional tolerance.’
“Diane” 21-15-9 reps of Deadlifts (225/155) Handstand Pushups
Notes: Choose a weight you can do at least 12 deadlifts in a row with. For the HSPU’s, honor the tripod position and/or substitute regular pushups as needed!
Row 500 or Jog 400 meters Roll out glutes, low back, lats
With this week being testing week, I just wanted to take this opportunity to reiterate the importance of recording valuable data. I used to record everything in a notebook, warm-ups, workouts, what band I used on pull-ups, if I did handstand push ups on an abmat or an abmat with a small pad, etc, etc…. I was detailed and this was in part due to the fact I wanted to be able to go back and see improvements. Was I stronger 6 months later? Could I do pull-ups without the band? Back in the day, the programming included a greater frequency of the classic “benchmark” workouts while today you are more likely to attempt a pr in the clean and jerk, snatch or squat in any given week while the actual “workout of the day” might be something we never repeat. Ever. Even if that’s the case, there is still valuable data worth taking note of because of how many ways there are to measure progress. Doing prescribed weight, unbroken sets, strict vs. kipping, etc. are all things I took the time to record and evaluate in the name of progress. I still prefer an old-fashioned notebook and pen, but even the notebook apps (I use evernote) are simple, easy to navigate, and have basic search functions. Regardless of the method, take the time to record where you’re at so you can appreciate those pr’s around the corner. Keep up the good work! Lots of good stuff on Monday to start the week off!
Supported Ankle Stretch, 15 reps each side Side Bridge, 20 reps each side Prone Dislocates, 20 reps Monster Walks
20 Minutes to establish a 1RM High Bar Back Squat
Notes: This will be the number our future percentages are based off of. Go heavy, use spotters and be aggressive! Newer members, be sure to stay in your comfort zone.
‘Fran’ 21-15-9 reps of Thrusters (95/65) Pullups
-15 minute cap-
Notes: If you believe that you can finish this workout as prescribed within the 15 minute time cap, we want you to go for it! Even if that means performing single repetitions of pullups or thrusters. If you are new to the program, scale down to ensure high intensity and quality movement.
Jog 800 meters Foam Roll Legs
Buy your tickets for the CrossFit Games SoCal Regionals HERE!
With the Regional competition finally upon us, there is sure to be an additional buzz at the gym and a perfect time for a testing week! If this is your first testing week, the overall volume will be lower than normal, but the intensity should be much higher. Come in and go for a Personal Record or set a baseline in our benchmark workouts and tests. We understand that most people will not be able to attend every class, so check the weekly programming, talk to your coaches, utilize open gym times and plan accordingly.
Outside of the regular group class programming, you should attend the Venice Barbell Club if you want to test your 1 rep max olympic lifts and the Wednesday Base Camp class will include a 5k time trial for anyone interested. Remember, we will have this again in 3 months, so be sure to write down the details of your workouts including any scaling/progressions used.
Monster walks Downward Dog calf stretch x 20 Hip extension w/ band
100 Ups Drill, Beginner 10 High hang Clean Pulls 100 Ups Drill, Advanced
10 1 ¼ Front Squats + Jerks
Notes: The 100 ups drill is designed to reinforce perfect running technique. Focus on only using the hamstrings to pull the foot straight up, rather than the hip flexors to pull the leg up.
Barbell Gymnastics, Classic:
Spend 20 minutes working on High Hang Clean and Jerk technique.
Barbell Gymnastics, Advanced:
7 x 2 High Hang Clean + 1 Jerk, heaviest possible, rest 60 seconds
Notes: Catching in the hang on the second clean will be tough. Practice re-hook gripping on the way down and tucking the bar into your hips before resetting.
3 x 800 meter runs
Notes: Rest is 1:1. All repeats should be at 100% effort.
Downward Dog Calf Stretch 10 Wall extensions Couch stretch
This weekend I celebrated a couple of friends birthdays! This is my go to cake to make for celebrations and it is always a hit! I hope you enjoy and share with your family and friends! Birthdays and holidays are great reasons to enjoy a treat : ) HAPPY MOTHER’S DAY!!!
(Adapted from food lovers, make it paleo book), I added 1/4tsp ground nutmeg, 1/2tsp orange zest, 1/2tsp ground ginger….
Gluten Free Carrot Cake
5 large carrots, peeled & shredded (it came out to be about 2 1/2 c)
1 cup pure maple syrup
3/4 cup coconut flour, sifted
1 Tbsp cinnamon
1/4 tsp ground nutmeg
1/2 tsp ground ginger
1 tsp sea salt
1 tsp baking soda
Date mixture (recipe to follow, but you will need 10 medjool dates, water, & maple syrup.)
10 eggs ( I know it is a lot but coconut flour needs a lot of wet ingredients!!!)
1 Tbsp pure vanilla extract
1 cup melted virgin coconut oil
1/2 tsp orange zest
Cream cheese frosting (recipe to follow, but you will need cream cheese, maple syrup, vanilla extract, & grated ginger)
Chopped raw walnuts for garnish
Peel and shred carrots (I used a medium sized grater because I like the carrot pieces on the larger side.
Place carrots in a large ziplock bag. Pour maple syrup over carrots and let marinade in fridge for 1 hour.
Preheat oven to 325 degrees
In a small mixing bowl, add sifted coconut flour, cinnamon, ginger, nutmeg, salt, &baking soda
Make Date Mixture:
10 medjool dates, pitted (I took the pit out myself)
4 Tbsp water1
1 Tbsp pure maple syrup
Place pitted dates in a microwave safe bowl, and poor 3 Tbsp of water over dates
Heat in microwave for 30 seconds and mash with a fork
Add one more Tbsp water, microwave for another 30 seconds, Mash again
Add 1 Tbsp of maple syrup
Continue to mash until the mixture has an even consistency
In a large mixing bowl or kitchen mixer : ) blend date mixture, coconut oil, eggs, vanilla extract, and orange zest.
Add dry ingredients to went and blend
Remove carrots from the fridge, and drain the excess maple syrup from the carrots using a colander
Stir grated carrots into cake batter
Grease two 9 inch cake pans with coconut oil (I used a smaller pan)
Pour batter into pans (If you want you can line pans with parchment paper for easy removal)
Bake for 35-45 minutes depending on oven (I had to bake mine for 45). Test center with a toothpick, if the pick comes out clean the cake is finished
Remove cakes from oven and cool
Frost cake with cream cheese frosting, garnish sides with walnuts, and serve
Cream Cheese Frosting
Ingredients: 16 oz full-fat cream cheese 1/2 cup pure maple syrup 1 Tbsp vanilla extract 2 Tbsp ginger grated, (I only used 1Tbsp because I was nervous that the ginger would take over)
Bring cream cheese to room temperature
Blend cream cheese, maple sryup, vanilla, and ginger with hand mixer or kitchen mixer : )