Overhead Squat 3-3-3-3-3

Dave Lipson 345lbs, Jason Khalipa 295lbs, Peter Egyed 250lbs, Kristan Clever 195lbs, Rebecca Voigt 175lbs, Elyse Umeda 165lbs.  Post loads to comments.

We cannot overstate the value of the Overhead Squat to your overall athleticism.  You need to be not just strong, but flexible and stable.  Your ability to maintain a load overhead while squatting is the best diagnostic tool for not only flexibility issues but also midline stability.

Overhead Squat Elements wmv mov

Overhead Squat Basics wmv mov

Overhead Squat pdf

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This Sunday, September 12th, there will be a 1 1/2 hour Olympic Lifting clinic held during evening open gym hours (430pm to 6pm.)  This leaves an extra hour at the end (6pm to 7pm) to try out your new skills.  During the clinic hours, it is still Open Gym but equipment priority will be given to the Oly lifting participants.  There will be NO MORNING CLASS for Sunday.  This is for regular PCF members only who have passed On-Ramp.

Five rounds for time of:

Row 250 meters

135 pound Front squat, 10 reps

15 GHD Sit-ups

20 Box jumps, 24 inch box

Jason Khalipa 14:03, Chris Spealler 14:29, Kristan Clever 14:59 (95lbs, 20" box)

Row wmv mov

Front Squat wmv mov

GHD Sit-up wmv mov

Box Jumps wmv

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Grand Opening/One Year Anniversary Party, September 18th

Fight Gone Bad Fundraiser, September 25th

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"Valid criticisms of a fitness program need to speak to measurable, observable, repeatable data. If an alternative to CrossFit is worthy of our consideration it ought to be presented in terms of distance, time, load, velocity, work and power related to movements, skills, and drills. Give me performance data. CrossFit can be scientifically and logically evaluated only on these terms." 

                                                                                                              - Greg Glassman

"Narrative, Data, Method" by Greg Glassman

"Severin"

50 Strict Pull-ups

100 Push-ups, release hands from floor at the bottom

Run 5k (map here)

If you've got a twenty pound vest or body armor, wear it.

Peter Egyed 34:59 (20lb vest), Kim Malz 44:09 (no vest).

Post time to comments.

Although I'm still not sure how to utilize it, I have created a Facebook Group called the Paradiso CrossFit Fun Page! Click here to join!  For years I've been saying the backyard of LA is unbeatable. There's climbing, surfing, hiking, snowboarding, mountain biking, beach cruising, loose gun laws, beaches, skate parks, lakes and the ocean!  We should be taking advantage of these things on a regular basis.  We should be training to be better at things outside the gym.  We should feel the brilliance of being strong and capable in a real world setting and the frustration and exhilaration of learning a new activity!  The members of this group will control their own destiny and hopefully begin to see their free time in a whole new way.  Sure we can still get together for a cocktail every now and then, but it should be to discuss the recent adventures we have endured!  Get on there and post what you're doing for this weekend and let me know what you think about this idea!

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If you ordered a jump rope, they've finally arrived!

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!