Better than ever.

Tuesday, August 13, 2013

Mobility/Warm-up:

Jog 400
2X:
10 PVC Dislocates
10 Overhead Squats, hold bottom of 10th rep for 30 seconds
10 Prone Dislocates
10 T-Push-ups

Classic Strength:

5×3 Pause High Bar Back Squat, Heavy as possible, Rest 2 min

Notes: This will be a 3 second rest in the bottom of the squat for each rep, use the bounce to drive back to the top.

Hatch Squat Cycle

1) HBBS: 1×10@60%, 1×8@65%, 1×6@70%, 1×6@75%, 1×6@80% – Rest 2 min

2) Front Squat: 1×5@60%, 1×5@70%, 2×5@75% – Rest 90 Sec

Classic Conditioning:

15 minute AMRAP
10 Sumo Deadlift High Pull (95/65)
10 Pushups
10 DB Push Press (30/15)

Advanced Conditioning:

15 minute AMRAP
15 SDHP (95/65)
10 Ring Dips
5 Handstand Pushups

Cool down:

10 Wall extensions
Couch stretch
Straddle hold, 1 minute

I love a good testimonial.  I had the pleasure of meeting Jason when he started and I was still coaching the early mornings in MDR.  Since then he has become a fixture in the 7am classes and it was only recently I saw him again and noticed what an athlete he has become!  Here is his story in his own words.  Thank you for sharing with us and congratulations on your next chapter! –G.

………..I also briefly wanted to thank you, the Paradiso coaching team, and the community. I really wanted to loose weight before my wedding, I had been going to CrossFit about 3 times a week and was slowly seeing progress for the past year and a half, but never really focused on my diet and it showed. Around this past January, I realized that I had actually let myself gain weight and fat throughout all of travel and eating all winter. I knew I had to turn things around, and knew that I needed to focus on my diet. My top weight in was 219 right after my birthday in early February, I had just turned 30. I decided then as a birthday present to myself and to give my bride a proper groom, I was going to loose 30 pounds – 30 for 30. It sounded almost impossible, I had not been below 195 pounds since high school and with CrossFit I had way more muscle, but #30for30 became my mantra and I demanded myself to honor my goal.

In February and March, I started eating healthier and coming to Paradiso 4-5 times a week, and things started getting better. Then, miraculously, the Everything is Everything challenge came. I went strict Paleo and never felt better. But not only did I eat better over those 30 days, I realized that it was possible and actually awesome to eat strictly Paleo. I found amazing new recipes, and realized how much I loved to cook – and that I wasn’t actually half bad!

My workmates started calling me boring as I brought in my consistent dishes of salads and proteins or spaghetti squash pastas instead of going out to get fast food with them, but I saw the results where I wanted: in the box and on my belt. I knew if I stayed consistent, eating paleo and going to crossfit 4-5 times a week that I would hit my goal. Two weeks ago, it finally happened when I weighed in at 188 pounds. I have continued to eat almost completely paleo and still continue to get stronger at the box. Fucking Awesome.

Thanks for creating the support structure I needed, the amazing programming and coaching by the entire staff, and the entire community of likeminded individuals who love to eat well and push themselves every workout to get faster and stronger.

I’ll be gone for a couple weeks, but I know I can’t wait to get back and start working hard to achieve that next goal.

Jason