Paradiso Crossfit

I'm not sure how many of you check the CrossFit mainpage regularly, let alone CrossFit Kids of the Affiliate page, but I do. Every. Day. It is my job of course, or an obsession, one of the two, but I thought you may like to see a little success story that was posted yesterday. Read here (scroll up for the pic).

Push Jerk

1-1-1-1-1-1-1

Learn to push that body under the bar. This really helps to have bumper plates so you don't have to worry about dropping the weight. Watch your wrist positioning, feel free to tape 'em up for support. Have fun, be safe.

CrossFit has a way of reminding you.  Reminding you how you've been eating.  Reminding you how many days you've missed in the gym.  How many days you stayed up late and how many beers you drank.  When you finally walk through that door and put yourself through a WOD, you will remember.  Not only will the workout itself suck ass, but the next two days won't be pretty either.  Stretching won't help, icing wont help, you're basically fucked.  So, hang on to those railings when walking down stairs and keep coming back!  The only "cure" for that soreness you feel is repeat exposure and regular hard work.

"Lynne"

5 Rounds Max Reps of:

Bodyweight Bench Press

Pull ups

Rest 5 minutes

If you can't bench your bodyweight, scale down by percentage and make note.  This is the same for the pull ups, if you use jumping pull ups or an assistance band, decide in the beginning and stick to it through all 5 rounds.

My goal is for everyone to have as much fun as possible. This is no easy task when you're tired, sore, hungry, hungover and unenthusiastic at 6 in the morning. But it must be done! From now on, we will make sure the workout starts at 20 minutes past the hour. This leaves us plenty of time to warm up, as well as cool downs, stretching and some additional skill work after. If you are particularly tight in the morning, then its your responsibility to show up a little early and work on your problem areas. This is one advantage of working out later in the day, but this is not a reason to not warm up or cool down. This is classic problem with young athletes...you get away with it until you can't. We have to create good habits, that is what I'm here for!

5 Rounds for time of:

21 Thrusters

21 Double Unders

Prescribed weight is 75 men and 55 women. If you are new to double unders, definitely watch the video. If you cannot perform them, then substitute 4 single unders for each double under, you do the math. If you don't have a jump rope then do standing tuck jumps.

Whats your mental checklist before you lift something heavy? Do you even have one? You should!

First, assume the best possible positioning for the movement. This is more complex than it may sound. The angle your feet are turned out can change the depth of a squat or power to drive overhead. When thinking about your spinal position, make sure to include your neck. Eyes on a fixed point to help maintain balance. Your abdominals should be pulled in tight towards your spine, now take a deep breath! Push your diaphragm down and hold it. While still holding your breath, maintaining your body's optimal positioning, now complete your repetition. Only exhale after you have finished one complete rep, not just half of the movement! This is what midline stabilization is all about and it is critical to performing functional movements properly. With time, the positioning will be more natural, and you can focus on your breath and the movement alone. For now, I'll be there watching.

"Helen"

3 Rounds for time

Run 400 meters

21 Kettlebell Swings

12 Pull ups

If you don't have a kettlebell, you can still use a dumbell, and if you have no dumbells, then do standing jumps as high as you can. Try to focus on that running form!

Running, ughh. I know how you feel. Are you thinking about a long slow jog for an hour or a short hard 400 meter sprint? Both have their own awfulness. I may have a cure for this...learn to run properly! This will have two immediate effects on your running. First, the mental aspect. Instead of thinking about how much running sucks, focus on how you are running, where are your feet hitting the ground, how much are you leaning forward, etc. Second, as you improve your form and efficiency, you will find that you can physically tolerate running for a longer period of time. Think about running as a skill.

Watch this video to learn some basics of POSE running technique. Check out a variety of running lecture clips on the main page video section, its fascinating I promise. Now today's workout may not have any running, but maybe tomorrow!

Overhead Squat

5-5-5-5-5

That is 5 sets of 5 reps for you newbies. There is no time component. Watch the video for some safety tips. Have fun with this core blaster!