The Escape

Thursday, May 16, 2013

Warm up/Mobility:

Olympic Wall Squat, 2 minutes
Super Rack, 1 minute per arm
Overhead Band Distraction, 1 minute per arm
Fire Hydrants, 10 each leg, each direction


20 minutes to establish a 1 Rep Max Strict Press and Push Press


21-15-9 reps
Cleans (135/95)

-15 minute cap-

     Notes:  Yes, these all have to be a full squat clean!  Feel free to substitute push ups for the Ring Dips if needed.

Summer Six Packs:

50 Abmat Sit ups
25 Hip Extensions



Olympic Wall Squat

     Looking at the picture above, you will see the ‘ankle over knee’ part of the Olympic Wall Squat.  Assuming this position, whilst gently pushing your knee towards the wall and pushing your butt down against the ground, will have almost immediate positive effect on your squat.  The leg you have just mobilized will be more ‘open’ than the other, allowing for the knee to shove outward and for the inner thighs (adductors) to be utilized for more powerful hip extension.


     Last Saturday I went to our Saturday morning surf club at 8am in Santa Monica.  It was the Disos and at least 10 other PCF peeps that I have not had the pleasure of getting to know outside the gym.  The salty brine of the sea pervaded every breath, the weather could not have been better, and there were 1 to 2 foot swells.  In short, it was an incredibly perfect morning.  Charging out to sea on our boards, the water was very calm at least the first 20 minutes.  I flashed back to when I first learned how to surf in Hawaii:  It was a bunch of people sitting on their boards, bobbing up and down lazily on the undulating waves, looking out to the horizon with no one saying a word.  It was one of the most peaceful moments of my life.  I flashed back to the present and it was exactly like that:  A bunch of badass people I know from the gym, sitting bobbing up and down on their boards, looking out to sea, waiting for a big set, nary a word spoken.  I wish I could have framed that moment;  freeze it in time and relive it whenever I want to.  

     I’m telling you this story because in a few days, you will witness the PCF Regionals Team put everything on the line in one of the most anticipated CrossFit events ever.  Every single person reading this has a sense of what it’s like to put out in a WOD in front of a roaring crowd and blaring music.  Attending a CF competition, as competitor or spectator, can be very stressful, and I think everyone should have a peaceful place or moment they can escape to inside themselves.  My high school swim coach taught this to me.  I teach it to many who are about to compete, and I’ve several such escape places to go to.  Let’s hear some of yours….



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