This is what I’m talking about!

Monday, December 12, 2011

2 Rounds for Quality of:
200 meter Jog while jumping rope
10 Strict Pull ups or Ring Rows
10 Kettlebell Swings
10 Wall Extensions
1:00 Handstand Practice
Sampson Stretch

Rest as needed, then perform

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Cool Down
2:00 Handstand Practice
Basic Dot Drills for 1 minute
Accumulate 1 minute in plank position

The Indoor Regatta Crew from yesterday.  Congrats to all the athletes that participated, especially Dawn and Jordan for taking 1st place overall in the mens and womens categories!  Way to represent!  Check out those trophies!

Zeb prepares to compete and Assassin is ready to judge the last event of the day during the Next Level Invitational CrossFit Competition on Saturday!

Malibu Creek State Park, Saturday morning with a few old friends from out of town.  A great day of hiking and rock climbing!

The workout today can take upwards of 45 minutes if you do this prescribed, so get in, get warmed up and get into it.  Remember that volume is 0ur last concern, so focus on your mechanics, consistency and intensity first when thinking about your scaling options.

  Two simple suggestions would be to perform 3 rounds instead of 5 rounds OR perform 5 rounds with half the reps and/or half the distance on the run.  Depending upon experience level, we will be recommending people scale the rounds, reps and load for this workout. 


The above pics are just another typical weekend for PCFers!  As a gym owner and coach, I have strived to create an environment that inspires the members to challenge themselve regularly, get out of their comfort zones, compete in local events, explore and interact with the local area.  One of the simplest ways to explain CrossFit and fitness is, “Being able to do stuff.”  Health can then be defined as, “Doing stuff for as long as possible.” 

Doing something doesn’t mean that you are necessarily good at whatever it is that you are doing.  Actually, the opposite is true, you should be failing regularly!  These experiences are where we learn the most.  Listen to McCoy talk about his experience from the NLI  competition this weekend:

Yesterday’s competition featured by the far the highest level and largest group of athletes that I have been apart of in my two year campaign as a CrossFitter. Due to the level of competition, and going into it knowing I wasn’t necessarily at my best, I did not feel the pressure I might feel at a smaller competition. I went into each event somewhat relaxed but came away from the whole day with somewhat of a new perspective on my training and the nature of competing…I did place 26th overall though, ahead of a few Games level competitors and out of 75 or so advanced athletes. I am happy with this result mostly because I placed this high not by standing out in any WOD but by having a baseline as  CrossFitter gain through many hours at Paradiso being pushed and well coached. This baseline is far beyond anything I ever thought was possible and while I am content with the results yesterday, I came away from the day more focused than ever on how much more I have to learn and how many more hours I need to spend to perfect movements and grow mentally so that I can come away from a competition and not be able to say that “I could have pushed harder there” or “If I only I was better at that movement”. I look forward to the next one and the lessons I will learn but most of all I look forward to the daily visits to the gym and the time put in slowly but surely getting better along with everyone at the box, competitor or otherwise.

Also, a big congrats to Zeb for PRing twice during the event, once with a hang snatch of 185lbs and then again with 100 consecutive double unders.  And Congrats to Lara who finished 10th overall in her division out of 60 athletes!  Great job guys, I’ll be there with you next time!

I look forward to more upcoming events and would love to hear about what you are doing with your free time!

  Send pics, stories or invitations for others to do stuff!

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