The Damon Model

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Saturday, June 29, 2013

Mobility/Warm up

2 Rounds of:
Monster walks, 10 steps each way
Fire Hyndrants, 10 each way each leg
Prone snow angels, 10 reps with 1-2.5# plates

Strength

EMOTM for 7 minutes:
3 Squat Cleans @ 70% of 1 RM

Notes: If you are not using percentages yet, focus on hitting good positions, feel free to work from the hang and change weight as you go. 

Conditioning

20 minute AMRAP:
1 Rope climb (15 feet)
10 Push Press (115/75/45)
15 Box Jumps (24/20inch)
200 meter Run 

Notes: If you are unable to perform a rope climb, substitute with 5 STRICT pull ups.

Cool down/Midline

Hollow hold, 2×60 sec?
Good mornings with Barbell, 20 reps?
Lat Stretch, 30 seconds each side ?
Couch stretch, 60 seconds each side

Damon recently posted this on Facebook: 

I’ve been coming to Paradiso CrossFit for one year now. Best fitness experience of my life so far. Some progress stats:

Back Squat 1RM: 205 lb -> 305 lb
Front Squat 1RM: 185 lb -> 265 lb
Clean & Jerk 1RM: 115 lb -> 195 lb
Snatch 1RM: PVC Pipe -> 143 lb
Push Press 1RM: 125 lb -> 205 lb
Pull-ups ME: 15 -> 53
Muscle-ups ME: 0 -> 5
1 Mile Run: 13:35 -> 7:16
Fran: 11:02 -> 4:57

I wanted to discuss why this happened and how it is possible for every single person in our gym to experience similar results.  Judging by his before statistics, Damon was just like the rest of us, maybe not born with incredible amounts of athleticism, but through focus, dedication to the programming, nutritional discipline, and grit, Damon has transformed himself into a rising star in the Paradiso community.  His numbers are ridiculous.  He improved in every measurable category. The guy did 53 pull ups for crying out loud!!  There are other stories just like Damon’s out there. Very few of us were born athletically gifted and yet there is still so much potential for transforming our bodies into healthy, efficient, and incredibly powerful machines. We give you the recipe every single day you step foot in the gym, read the daily blog posts, take advantage of all the different classes that we offer to work on improving your Olympic lifting, endurance, swimming, running, surfing, climbing, nutrition, injury prevention (seminar coming soon!), etc etc.? You can do it!  Unleash your inner Damon!  With a little hard work and consistency, virtually anything is possible. Congrats again Damon, awesome job.