Train with an Olympian!

Wednesday, April 3, 2013

EIE Challenge Tip of the Day 37: Good nutrition choices become easier with time. The challenge was a punch in the stomach for some people but it lays the groundwork for habits that become ingrained and easy to stick to. You will never be the same!

Mobility:

Foam Roll Legs, Back, and Lats
Banded Hip Distraction
Accumulate 1 minute in bottom of squat

Strength:

High Bar Back Squats- 3×10 (55%)

*rest 2 minutes

notes:  each set should be performed as fast as possible with good technique.  Focus on achieving depth on every squat with no rest at the bottom and no rest at the top.

  If you do not know your 1RM, choose a weight that you feel comfortable with that you can perform 10-15 easy reps.  

 Conditioning:

 5 Rounds for time of:

-5 Shoulder to overhead (135/95/75)

-10 Chest to Bar Pull Ups or regular pull ups

-50 Double Unders or Barbell Jumps overs

*15 minute cap

 Notes:  shoulder to overhead starts from the ground and can be performed anyway possible (press, push press, jerk) with full lock out at the top.  Reps on BBJO is 2 jumps=1 rep.

Cool Down

3 rounds:
10 Good Mornings
20 Abmat Sit Ups

Venice Barbell Club and Paradiso CrossFit have an amazing opportunity in two weeks to host both an Olympian and an Olympic hopeful for a two day lifting and coaching session. Two time Olympian Kendrick Farris and our very own Derrick Johnson will be reuniting for the first time in 10 years to train together and offer their expertise. This marks the first time Kendrick has trained in Los Angeles and he is inviting us to join. The sessions will be held over two days on April 16th and 17th (Tuesday and Wednesday).

The final details are being hammered out but there will be two 2 hour session each day for 20 athletes at each session. The sessions will run from 12:30 – 2:30 and 2:30 to 4:30. So, if you sign up for the 12:30 session on Tuesday you will also attend the 12:30 session on Wednesday. The sessions will consist of the full lifts to maxes and accessory work like squats and presses. Kendrick and Derrick will both be lifting HEAVY and coaching. It will be a world class bro session and I can promise it will be worthwhile. To see lifters like this in person gives perspective into how to move to lift the absolute most weight possible. The cost will be $150 and payment will secure you a spot for both days. There will be a limit of 40 athletes at this point with 20 spots for each session. This will be quite the event with photographers and other high level lifters stopping by our gym. It will be a unique opportunity to lift and learn with some of the best America has to offer. 

If you are interested in a spot, please email me at mccoy@paradisocrossfit.com. I can answer any questions you may have and will start to compile a list for each session. The goal is to fill the 40 spots with our gym members by next week.

After that Derrick and Kendrick will reach out to other athletes in the area. So get on it!