14.3

Friday Night Lights at MDR starting at 5pm!  Come to sweat it out, or show support and cheer on your fellow PCFers!

  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.

Friday, March 14, 2014

PreHab:

Banded Posterior Floss
20 Calf Raises
Samson Stretch, 1 min each side

Warmup:

10 Goodmornings with bar
30s Jumping jacks
10 Hang Squat Cleans with bar
20 Wide Mountain Climbers, slow
10 Pike Situps
10 Squat Jumps
10 Goodmornings with bar

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

Open Workout 14.3

Complete as many reps as possible in 8 minutes of:
10 Deadlifts (135/95)
15 Box jumps (24/20)
15 Deadlifts (185/135)
15 Box jumps 
20 Deadlifts (225/155)
15 Box jumps 
25 Deadlifts (275/185)
15 Box jumps 
30 Deadlifts (315/205)
15 Box jumps 
35 Deadlifts (365/225)
15 Box jumps 

Notes:  This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed.  Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.  
For the Box Jumps, every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully open while in control on top of the box.  You may jump or step up or down as long as both feet start on the ground and both feet end on the box in control.

Cooldown:

Straddle Stretch, 1 min
DownDog Calf Stretch, 20s each side
Pike Stretch, 1 min
Cobra or UpDog Stretch, 30s
Foam Roll Calves, Hamstrings, and Low Back

 Two weeks down and I’ve already seen some amazing performances.  I’m excited about this weeks Open workout.  We have been incorporating box jumps in our regular programming and we should be feeling very familiar with our movement patterns and what we are capable of.  As the weight of the Deadlift gets heavier, keep your focus on the jumps so you can prevent any spills and scraped shins.

 Always maintain a flat back by pinching those shoulder blades together for the Deadlift and stay in the heels to use those strong hamstrings.  I feel a lot of people will do well with this WOD and see some incredible scores.  Don’t forget to foam roll out the low back and hamstrings afterwards.

 Especially if you are one of those people who like to perform the workout multiple times.  They may be talking to you in the next few days, so take ample time to cool down and stretch afterwards.   Come to Friday night lights so we can have the biggest crowd yet!  Let’s have some fun!