Friday, March 7, 2014

Friday Night Lights at MDR starting at 5pm!  Click HERE to assign yourself  to a heat.  Last week was a great turnout even with the rain.  Come to sweat it out, or show support and cheer on your fellow PCFers to get to that 2nd, 3rd, or 4th round!   If you can’t make it Friday to do the workout, please try to schedule a time during Open gym and find a person who can judge you.  Email us at mail@paradisocrossfit.com if none of these times work for you.  You have until Monday to complete this workout and turn in your score.


Keg Drill, 2 min
OH Band Distraction
Gristles and Groiners
PVC Dislocates


Row 500M
2 Rounds
10 Push Press with Bar
10 Back Squats
10 Push Press behind the neck with Snatch grip
10 Overhead Squats
15 Lat Activations using 3 different grips
10 Knees to Elbows

Review movements, judging standards, score keeping, timing of heats, and workout setup

Open Workout 14.2

For as long as possible:

From 0:00-3:00
  2 rounds of: 
  10 overhead squats, 95 / 65 lb.
  10 chest-to-bar pull-ups

From 3:00-6:00
  2 rounds of:
  12 overhead squats, 95 / 65 lb.
  12 chest-to-bar pull-ups

From 6:00-9:00
  2 rounds of:
  14 overhead squats, 95 / 65 lb.
  14 chest-to-bar pull-ups

Etc., following same pattern

 Notes:  For the Overhead Squats, the hip crease must be below the top of the knee at the bottom. A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved.  The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. You may not use a rack.

For the Chest to Bar Pullups, a dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom.  At the top, the chest must clearly come into contact with the bar into contact with the bar below the collarbone. 

Cool Down

2 Rounds:
External Rotation with Theraband, 15 reps each side
Shoulder Circles with Theraband, 15 reps each direction each side
15 Calf Raises each side
60 sec Hollow Hold


We all knew it was coming….those dreaded Chest to Bar pullups.  Or maybe those overhead squats are your nemesis.  All the negative, self doubting thoughts may be filling your head tonight to try and talk yourself out of doing this workout.  I hear alot of people already asking “Why even try if I can’t get into a full ROM squat, or even close to touching that pullup bar?”  My answer is because you never know.  We all learned from last Friday that those who were doubting their abilities with double unders, actually did more reps than they even believed they could.  They showed up, gave it their all, and performed some amazing feats and even surprised themselves of what they could do.  This week is no different.  You just have to ignore those voices in your head and see what happens.  Even if you have never gotten a chest to bar pullup, just try to get one rep.  If you fail, that is ok.  You will have a chance to perform the first 10 Overhead squats for an official score of 10 and then you can scale the rest of the workout how you normally would and see how far you can make it.  Use this as a baseline of where you are at this year for the Open so that when you sign up next year, you can compare and see how far you have come.  Don’t let fear stand in the way of your potential….there’s always a new PR waiting to happen.

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