One Last Day!

Thursday, May 10, 2012

We will be closed on Saturday and Sunday in honor of Regionals!  Friday classes are the same, but will all be Open Gym.

General Warm up:
Row 500 m or Jog 400 m

Shoulder Prep

Gymnastics Warm up:
3 to 5 rounds, take 15 minutes
5 Strict Pull ups or 5 L Pull ups
5 Press to Headstand or 10 Back Extensions
5 Handstand Push ups or Ring Push ups
10 Pistols, 5 per leg

Deadlift 5-5-5-5-5

Cool down:
15 Strict Knees to Elbows
15 Strict Toes to Bar


The 5 rep max Deadlift is a nasty beast, and should be worked up to progressively.  Remember the Deadlift is just picking something up from the ground, and the heavier the object is, the more important your lifting mechanics become, and the more aggressive you need to be.  A good five rep set should feel like you ran a heavy sprint, or got in a fight with a Mac Truck.  Go for broke! 

We’ve prescribed strict knees to elbows and strict toes to bar for the cool down because you will be spending a lot of time in an extended postition for the deadlifts, and will seek to restore balance to the spine by hanging flexion of the hips and pelvis.  Stay in control the entire range of motion.


Tomorrow is the beginning of The CrossFit Games Regional competition for SoCal!  Click here for info.  If you plan on spectating in Pomona please sport your new bright blue PCF Regionals shirts!

SoCal Regionals
May 11-13, 2012 from 8 am to 7 pm
Pomona Fairplex
1101 W. McKinley Avenue, Pomona, CA 91768

Tentative Heat Schedule for Friday is 10am and 1:30 pm for the PCF Team!


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