Postcard from the edge…

Tuesday, August 20, 2013


Monster walks
Samson stretch
Rack stretch w/ barbell
5 Pause Front squats (3 second hold in bottom)
5 Push Jerks

Classic Strength:

5X3 Front Squat, Heavy as possible, Rest 2 min

Notes: Warmup sets should be 2 sets of 5, each heavier than the last, then a heavy set of 3, then start the squats from above. Be sure to stick to the rest each round and add weight each set!

Classic Conditioning:

7 rounds of:
30 seconds. ME Row for Calories
30 sec. Rest
30 seconds ME Strict Pull-Ups
30 seconds Rest
30 seconds ME Abmat Sit-Ups
30 seconds Rest

Notes: Sub Ring rows for the Strict Pullups as needed.

Advanced Strength:

1) 15 minutes to find a 2RM Hang Clean & Jerk (top of knee)

Notes: This is two full clean and jerks. You may drop the bar after the first jerk.

2) 3×2 @ 95% of Max from above – rest 90 plus seconds.

3) HBBS: 1X8@65%, 1X8@70, 1X6@80%, 1X6@85% – rest 2 minutes.

4) Front squat: 1X5 @ 70%, 75%, 80%, 85% – rest 2 minutes (or more if necessary).

Advanced Conditioning:

7 rounds of:
30 sec. ME Row for Calories
30 sec. Rest
30 sec. ME Rope Climbs 15 ft.
30 sec. Rest
30 sec. ME Deficit HSPU 6/4 inches
30 sec. Rest

Notes: If class is busy and the ropes are unavailable, substitute the rope climbs with strict pullups.

Cool down:

10 Xiaopeng Forward (5 each side)
10 Wall extensions
Plow hold


There’s nothing like the first time.   Estelle was kind enough to write in about her first comp this weekend and I’m betting she’s getting ready for the next one:)  Congrats on kicking ass this weekend!

I just wanted to send a little note to thank you all, because I don’t think I say it enough.  As you know, I did the Central Coast Clash on Saturday…and it was one of the hardest things I’ve ever done.  I’ve run multiple marathons and ultra-marathons.  I’ve run the Ragnar relay over 2 days with a total of 2.5 hours sleep.  But none of that compares to my first CrossFit competition.
I went in with no expectations, knowing I had a lot of work to do prior to the competition…knowing that I probably wouldn’t be able to get through any pull-ups or even be able to complete the power-cleans.  The unknown of the floater (5k row) made me want to throw up even before I knew what the WOD was going to be.  But the support of all the coaches, as well as the members and friends, really helped me dig deep into a part of me to just try my best.
Saturday made me really proud to be a part of the Paradiso CrossFit family.  I really felt the love and support of everybody who was there, no matter if I’d just met that person on the day of the competition…no matter how many times I failed at a certain movement.  My weaknesses were glaring in front of friends and strangers alike, but it made me want to really work harder to improve on those weaknesses.
So THANK YOU for all your wonderful coaching and support.  You all are a special group of people and I’m really happy you’re a part of my life. 🙂

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