Paradiso Crossfit

Team WOD! 

Depending on attendance and equipment, we will have either 2 person or 4 person teams.  As with our previous Team WODs, try to partner up with athletes of roughly similar athletic ability.  I obviously am unable to give with the details yet, but you may want to watch and study this video.  Otherwise, please come on time so we know who we're working with and can structure the WOD better.  Ideally, we'll warm up as a group, decide on Teams, explain the WOD, and give you guys a few moments to strategize before we cut you loose.  And come up with some cool Team names!

 

Kelly Starrett's Mobility WOD is conveniently catered to Main Site programming, and we'll be implementing it more often in warm ups and cool downs.  Good on those of you who are a few steps ahead in this direction.

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Our One Year Anniversary/Grand Opening Party is on September 18th!  We promise bedlam and chaos....

Six Keys to Being Excellent at Anything, Tony Schwartz, Harvard Business Review, from the CrossFit Affiliate Page.

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Post the top 3 most memorable moments in your CrossFit career, to comments.

 

 

"Linda"

 10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 bodyweight

Bench Press: Bodyweight

Clean: 3/4 Bodyweight

Set up three bars and storm through for time.

Chris Spealler 11:33 (210/140/105lbs), Rob Orlando 9:24 (277/185/138lbs, power clean), Mike McKenna 11:03 (255/170/127lbs, power clean), Graham Holmberg 17:37 (280/185/140 lbs), Kristan Clever 18:34 (205/135/103lbs), Elyse Umeda 19:20 (95/125/185 lbs), Valerie MacKenzie Voboril 20:10 (205/135/105lbs), Rebecca Voigt 45:54 (225/150/115lbs), Miranda Oldroyd 54:34 (215/140/115lbs). Post time to comments.

Compare to 100218.

 

 

Deadlift wmv mov

Bench Press wmv mov

Clean wmv mov

WOD demo with Nicole Carroll wmv mov

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"Linda" is easily one of my top five favorite workouts of all time.  When I first saw her, I was aghast at what CrossFit was asking us to do, and my difficulty in categorizing her (is she a strength workout?  A cardio workout?  Both?) only intrigued me more.  The first time I tried her was at the LA Valley College weight pile, and with lighter than prescribed weights, it took me almost an hour!  It was a humbling, unforgettable experience that perfectly embodied what CrossFit meant by 'blurring the line' between strength and cardio training, and how nature has no obligation to honor such distinctions.  Warm up thoroughly and have fun with this one!

By the way, this Saturday, September 4th will be a Team WOD! 

Split Jerk 1-1-1-1-1-1-1

Post loads to comments.

Dave Lipson 340lbs wmv/ mov, Kristin Clever 215lbs

Open Gym Fun

Here is a split Jerk introduction with Mike Burgener wmv/ mov.  He is an advocate of the PVC pipe as a training tool for barbell movements, although many people struggle with performing these movements with no weight.  This is a reminder that what we are teaching is a movement.  I know it can feel hard when you have nothing to press against, no weight bearing down on you to tell your body what to do, but we're building neural pathways here!  Watch Coach B. fix a guy working with light weight wmv/ mov.  You are going to have to learn the correct split position wmv/ mov as well as how to push yourself under the bar wmv/ mov.

The jerk is a ton of fun.  Its the most efficient way to get a heavy load over your head wmv/ mov, but if its new to you, just work on the movement.  The weight will come!  Focus on your split landing position and driving yourself under the bar.

Complete as many rounds as possible in 20 minutes of:

95 pound Thruster, 5 reps

95 pound Hang Powercleans, 7 reps

95 pound Sumo Deadlift High-pull, 10 reps

Mikko Salo 16 rounds + 3 SDHP, Elyse Umeda 13 rounds + 5 thruster (65lbs)

Post time to comments.

A Kenny Kane sandwich:)

Heads up!  Its time for another team WOD this Saturday!  Be sure to come in for something fun and challenging...but no buddy carries I promise:)

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The thruster from a few different angles wmv/ mov

Hang Power Clean wmv/ mov, make sure you use the hook grip! image

Glassman discusses the Sumo Deadlift High Pull wmv/ mov

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Happy One Year Anniversary!  The reality, of course, is that Paradiso CrossFit started long before the Glencoe location rolled up its doors a year ago.  It was at our apartment, in our car, and anywhere we could fit it.  But something about opening a real location, with a sign and walls made it more real.  That empty room filled with uncertainty and possibilities.  I can't tell if its gone by incredibly fast or if it feels like ages ago that I was hanging the first pull up bar at midnight, pissing off Mary.  It kills me that we still haven't built that damn climbing wall, gotten more t shirts in or installed the damned shower!  But we did manage to survive the Main page without impaling anyone and I think everyone learned a thing or two along the way!

Thank you to everyone that has helped and supported us along the way!  Thank you to the few that have been with us from the beginning!  A special thank you to Zeb, Gretchen, Matty, and my beautiful Martina for working all those long hours for nothing.  Thank you so much for keeping the dream alive!  I look forward to the future, and think of the Henry Rollins quote, "My optimism wears heavy boots and is loud!"  We're just getting warmed up!

On another note, please read "Solitude and Leadership," by William Deresiewicz, I found it to be wonderful.  Here is an excerpt:

...That's the first half of the lecture: the idea that true leadership means being able to think for yourself and act on your convictions. But how do you learn to do that? How do you learn to think? Let's start with how you don't learn to think. A study by a team of researchers at Stanford came out a couple of months ago. The investigators wanted to figure out how today's college students were able to multitask so much more effectively than adults. How do they manage to do it, the researchers asked? The answer, they discovered-and this is by no means what they expected-is that they don't. The enhanced cognitive abilities the investigators expected to find, the mental faculties that enable people to multitask effectively, were simply not there. In other words, people do not multitask effectively. And here's the really surprising finding: the more people multitask, the worse they are, not just at other mental abilities, but at multitasking itself...Multitasking, in short, is not only not thinking, it impairs your ability to think. Thinking means concentrating on one thing long enough to develop an idea about it. Not learning other people's ideas, or memorizing a body of information, however much those may sometimes be useful. Developing your own ideas. In short, thinking for yourself. You simply cannot do that in bursts of 20 seconds at a time, constantly interrupted by Facebook messages or Twitter tweets, or fiddling with your iPod, or watching something on YouTube...

 

For time:

Run 1K

50 Wall Ball 2-fer-1's

25 Flying Pull-ups

 

 

Wall Ball 2-fer-1 videos wmv mov

Flying Pull-up video wmv mov

It's time to pit our power, coordination, and bravery once more against the newly reinforced Monstrosity.  The flying pull-up is the launching of your body upward as the result of a massive and focused kip.  Have fun with these!  And there are, of course, the Wall Ball 2-fer-1's.....

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CrossFit Radio Episode 129, great insights on how the CrossFit Games made an impression on the HD Center.

Is Intellectual Property the Key to Success? by Jeffrey Tucker, Ludwig von Mises Institute