The Power Couple Email

EIE Post Party tomorrow at the Venice Location from 3-7pm, including a Lifting meet at 4pm for all experience levels!

Friday, April 19, 2013


Foam Roll Lower Back/Legs
Posterior Chain Floss


Deadlift: 5 x 5 – rest 90 seconds to 2 minutes depending on load. 

Notes: This is not meant to be maximal. For newer athletes, work on technique and complete at least 3 sets then are challenging but not so heavy that form breaks. Advanced athletes pick a weight no more than 10% more than your best clean.


For time:

115 pound Shoulder press, 10 reps
115 pound Overhead squat, 15 reps
115 pound Push press, 20 reps
115 pound Front squat, 25 reps
115 pound Push jerk, 30 reps
115 pound Back squat, 35 reps

*12 minute cap.

Notes: The goal for this effort is to pick a weight that you can go unbroken or close to it throughout the whole workout.

Cool Down: 

Banded Shoulder Distraction
Band Pull Aparts
Reverse Snow Angels

Sweet shot, camera man.

The Paradiso CrossFit coaching staff recently received an email from one of our members, Ben Varela.  Ben and his main squeeze, Alana, have come in almost every morning for the past few months.  I love seeing them every morning for so many reasons, but mostly because they just seem…..well, they’re just always smiling, and I love it!   They started this EIE challenge with the same intentions as everyone else that signed up; to change their nutrition and ultimately change their lives.  I feel it was perfect timing for Ben and Alana to join PCF because of the EIE challenge.  They were able to test the workouts, test the nutrition, and get an amazing dose of community through the Facebook page, potluck’s, and all of the supporting members.  The coaching staff couldn’t be more proud of Ben, Alana, and everyone else that has participated in the challenge.  Great job everyone!!  Below is Ben’s email to us….I love tooting our (the coach’s) horns!  


Dear Coaches, 

I would like to use this opportunity to thank you for putting together the EIE challenge. Both Alana and I feel extremely lucky to have found PCF, and have started the On Ramp process right before the EIE challenge. 
Crossfit has definitely opened our eyes and quickly showed us what our weaknesses are, which is a very humbling experience. It ALSO (every day) give us the ability to improve, to work on a specific movement and to push ourselves hard. It has changed my previous perception of “failure” into something positive –  translating deficiencies into motivation and drive. 
As simple as this sounds, this would not be possible without you guys, or without the support and inspiration of other athletes that are willing to push themselves hard throughout the work-out day after day.
With regards to the EIE, I should confess it completely changed my approach to nutrition. I used to eat pretty much anything I wanted. I would enjoy “healthy” non-paleo options, drink as much beer as I wanted (yes I am big beer aficionado,  20+ beers per week, IPAs preferably!) all this justified by “working out” at the gym 4 or 5 times a week. The truth is, similar to many other people, I was also dealing with increasingly higher levels of anxiety and headaches. Since I started the challenge those two things have completely gone away! I still don’t know exactly what it was that my body was not liking but I am doing a lot better off without dairy and grains, and also limited beer. 
I realize that 7-weeks is only a starting point in trying to understand nutrition and how to fuel our bodies. To be honest, I am still working on trying to maintain more consistent energy levels throughout the day. I usually get hungry 2 or 3 hours after a meal and feel the need to eat some nuts, hardboiled egg, or energy bar. I feel however that the process is getting easier as days and weeks go by.
All right guys, I did not intended to write a long message, but I had a couple of things to say – mostly just a big thanks.
See you tomorrow.

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