Beast Mode

Saturday, January 12, 2012


Hip extension with a band
Olympic wall Squat
Posterior chain flossing


Group warmup

400m run
15 burpees
15 air squats
Review and practice all movements 



“Filthy Fifty”

50 Box Jumps
50 Jumping Pullups
50 Kettlebell Swings
50 Walking Lunges
50 Knees to Elbows
50 Push Press with Barbellsd
50 Back Extensions
50 Wall Balls
50 Burpees
50 Double Unders

-30 minute Cap-

Notes:  Scale the number of reps as needed!


Cool Down:

10 wall extensions
Calf stretch
Couch Stretch
Straddle Stretch 


Picture 11



I checked in for the OC Throwdown this afternoon and it reminded me of regionals. All the same faces, similar excitement, similar set ups, and I just thought about what an amazing experience it was to be part of. It was such an accomplishment for PCF that we made there. Every score mattered during “The Open”. Throughout this box we have all become so much better athletes than last year. How many of you wish you snatched the way you do now when you had to do that open workout? The reality is, that we have a box full of proficient and dedicated individuals. You are dedicated to your health, and your goals, and now I’d like to suggest that your goals could get us there this year.

Every one of you has the potential to help bring our team to regionals. Its not about being the best cross fitter, or the most well rounded athlete, but about doing well in one workout. The top three women and top three men scores will contribute to our overall team ranking. Last year I remember that Red, still new to crossfit, scored not only the best  burpee score in our box, but had one of the top scores in the region. We wouldn’t have been at regionals without him. I know I will be proud of everyone who contributes, make that a goal, contribute to our ranking this year. 

The open is in March. This is Significant. This means you still have time to dial in and be the athlete you want to be. We have been introducing you guys to lots of mobility, to help facilitate you in improving your movement and positioning. Next week we will be having our 201, in other words our nutrition discussion and I highly recommend that you attend it if you have not yet done so. Take your fitness to the next level. Understand inflammation and how to fuel your body, and take care of it, and reach your fitness potential. 

We honestly do depend on every score. You may think well top 3… why bother? Well your score will go into the mix of all scores that are entered. So even if you have the 5th, 6th, 10th etc score in the gym, your rank will determine the rank of others. Without your score, the top 3 scores of our gym would not be as much better than a lower score from other gyms than if you hadn’t entered. (re-read that sentence, I promise it makes sense). Your contributions, efforts and work capacity make PCF badass!

So dial in now, focus on good movements and create some goals. I love being part of a box with such energy and potential! 

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