What’s up!

Tuesday, July 16, 2012

Mobility:

2X:
10 Scapula Push-ups
10 Reverse Snow Angels
Groiners
Super rack stretch, 30 seconds each

Strength

5X3 Cleans (touch & go) + 1 Jerk – heaviest possible, rest 60-90 seconds

Notes:  The purpose of this drill is to feel the loading of the hamstrings.  You may perform this from the hang position as well to ensure good contact with the hips.  Ideally this would be 3 squat cleans followed by one jerk.

 Classic Conditioning

15-12-9 reps for time of:
Chest to Bar pull ups
Ring Dips
Clean and Jerks 135/95
– 18min cap –

Advanced Conditioning –

12-9-6 reps for time of:
Clean & Jerk 185/120
Bar Muscle-Ups
– 18min cap-

Cool Down:

Jog 400 meters
Reverse plank, 30 seconds
Straddle, 1 minute
Pigeon, 2 minutes

This weekend is the 3rd annual San Onofre surf and camping trip!  It keeps getting bigger every year and there are a few spots left!  All levels are welcome and you can reserve your spot by emailing us at mail@paradisocrossfit.com

If surfing isn’t your thing, head on over to the Venice Skate Park this Saturday where we will be setting up shop as a vendor for the Life Rolls On “They Will Skate Again” event.  Wear your PCF pride and come on out to watch some amazing skateboarders and support a great cause.  We are also in need of some volunteers to help set up shop in the vendor village and possibly put on a little WOD demo:)  We’ll be out and about starting at 8am until 4pm.  The more the merrier!  Sound off in comments if you wish to help out.