Friday Night Lights

Wednesday, February 20, 2013


Run 400m
Pigs on Ice Skates
Overhead Band Distraction

Group Warm Up

10 Good Mornings
10 Pause Back Squats
10 Behind the Neck Press
10 Push Ups
10 Strict Pull Ups

Gymnastics Strength

3 Rounds of Alternating movements:
-ME weighted push up, rest 30 seconds
-ME weighted pull up, rest 30 seconds

Notes:  Scale down as needed and focus on perfect form!  If you do not yet have a strict pullup, perform 3 rounds of 7 “negative” reps by jumping to the top, hold for 2 seconds and then take 3 seconds to lower.  Jump to the top to start each rep, be sure to maintain control the entire way and use bands as needed.  If you did not perform your Pullup/Pushup tests for the Challenge do that for your first round!


3X5 High Bar Back Squat, rest 60 sec

Notes:  Advanced athletes, use 75% of your 1RM.  Newer athletes, try to add weight each round.  Everyone work for good depth and form!


Run 1 mile

Rest 3 minutes

Run 1 mile

Notes:  The first mile run should be an all out effort!  See how much you can recover in the 3 minutes and go for it again!  If you are participating in the Challenge, you might want to take it easy on the Back Squats:)

Cool Down

Calf Stretch, 1 min each
Couch Stretch, 1 min each
10 Slow Good Mornings w/ Barbell

Picture 11

The Open!!
On March 6th, the CrossFit Games Open will begin as the first workout is announced to the world and the nearly 20,000 registered competitors. This is the other side of CrossFit.  There is the day to day grind in each affiliate with members of all levels trying to better themselves and best their personal records and those of their buddies.  Then there is the Sport of CrossFit, where the best athletes hope to make it to the culminating event, the CrossFit Games, held just down the 405, in Carson. Our Everything is Everything maxim holds true here as well, in that these two seemingly differing sides of CrossFit are in no way mutually exclusive and just as we want everyone to sign up for our Challenge, we want everyone to sign up for the Open. You may be saying to yourself that there is no way you are prepared to take on competitive level workouts but that is not the point.  I guarantee that the vast majority of people all over the world registered for the Open will not have much of a chance in even making it to Regionals, the gateway event before the games. People sign up because it is an incredible barometer of where you are as an athlete and because you have no idea what you are capable of. The Open workouts are often designed so that they ascend in difficulty as the workout progresses. For example, a workout from last year contained heavier and heavier snatches where only the top level athletes would make it to the maximal weight. But, the workout started very light and nearly everyone who registered was able to post a score, see where they placed, and possibly contribute to the overall score for our gym and our hopes of going to Regionals. In this workout particularly, we watched many athletes PR on their snatch and then do that weight multiple times as other gym members cheered the athletes on and judges counted reps. 
This brings me to how our gym does the Open. We call it Friday Night Lights. The first workout is released on Wednesday, March 6th and a new workout is released each following Wednesday for five weeks. Athletes have until the Sunday of that week to post their score for the week’s workout. Scores must be observed and judged by someone at the affiliate in which you train. We have organized this process into a weekly event during the Open.

This year, on Friday nights, we want as many registered athletes as possible to come to the Venice spot and complete the week’s workout in what is sure to be a raucous atmosphere of support. If you have never done this before, I promise it is far more empowering than intimidating, athletes of every level are equally supported and everyone performs better than they would otherwise. Our goals this year is to get as many people as possible to register for the Open and hopefully, like we did last year, send a team to Regionals to represent our gym on a larger stage.

This is an exciting time of year and we want everyone to be involved!  Registration is an easy process done through the CrossFit Games site for a fee of $25.   I want to express again that the Everything is Everything Challenge and The Open are directly related.

  I guarantee that if you know you are going to be performing a workout against the rest of the world each Friday night for five weeks, you are going to be more inclined  to eat right and sleep well during the week. It might even become a regular thing at that point and the next challenge that comes up will be a mute point for you as health and fitness have become ingrained. That is our ultimate goal. 

Watch this video below to see how far we’ve come in one year!!

Paradiso Crossfit Sectionals 2012 Games Week Two


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