15 Days to Go!

Thursday, April 26th, 2012

Shoulder Prep

Warm up:
400 meter jog
10 Front squats, empty barbell
10 Push Press
10 Strict Pull ups
10 Thursters
10 Bar taps
5 Kipping Pull ups

Build up to a heavy set of Thrusters 3-3-3

For time:
Run 400 meters
95 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters
95 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters
95 pound Thruster, 9 reps
9 Pull-ups

Cool down:
Jog 400 meters
1 minute each leg, pigeon
2 minutes bottom of squat


Rack position face off!

This workout mixes one of CrossFit’s classic workouts ‘Fran’ with running.  Keeping the intensity up while adding a monostructural metcon like running will be very tricky if you want to win the race.  Several years ago, myself, Rico, Suver, and K-Ron were part of a competition that had these same three movements, thrusters at 95 lbs, pull ups, and running.  In the middle of it I wasn’t sure if I wanted to blow my guts out of my shorts or pass out.  That place is where all the results are my friends.  Go there!


Diso is big on getting out of the gym and using your fitness to embrace all LA has to offer.  I used to have a love/hate relationship with this sprawling, anonymous, disjointed city, finding that it was very image based, judgmental, impersonal, alien.  But that was a lifetime ago, before CrossFit, before PCF, and in recent years I have come to enjoy and even love the Westside very much.  I have come to understand that LA is a bunch of cities piled under one, and each with it’s own character.  We have seen great people come and go from PCF and for no reason other than that their lives take them elsewhere, or they are ready for the next big thing.   In reading ‘Advice on moving to LA‘ I have changed my mind about many things and should like to solicit the community’s thoughts on Los Angeles.  How did you come to be here?  Do you plan on staying here for a great while?  What do you think of it now that you’ve been here? 

Post thoughts to comments.

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