14.4

Friday Night Lights at MDR starting at 5pm!  Sign up for a heat time HERE.  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 21, 2014

Prehab:

Wrist Stretches
Foam Roll Lats
PVC Dislocates
Fire Hydrants

Warmup:

400M Run
5 Inchworms
10 Pause Squats
10 Jumping Squats
10 Lat Activations
5 Bar Taps
Gristles/ Groiners, 10 each

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

Open Workout 14.4

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row 
50 toes-to-bars
40 wall-ball shots, (20 lb. to 10-foot target/14 lb. to 9-foot target)
30 cleans, (135/95)
20 muscle-ups

NOTES:  The athlete may begin the workout seated in the rower but may not grab the handle until the call of “go.” The monitor must be set to zero at the beginning of each round.  

In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands.  The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.  

In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target.  The center of the ball must hit the target at or above the specified target height.

If the ball hits low or does not hit the wall, it is a no rep.  

In the Clean, the barbell begins on the ground. Touch-and-go is permitted. No bouncing.  A muscle clean, power clean, squat clean or split clean may be used, as long as the barbell comes up to the shoulders, with the hips and knees fully extended with the feet in line and the elbows in front of the bar.  

In the muscle-up, you must begin with, or pass through, a hang below the rings with arms fully extended (with or without a ‘false grip’) and the feet off the ground.  The elbows must be fully locked out while supporting yourself above the rings. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required.

Cooldown:

Wrist Stretches
Pigeon, 1 min each leg
Lat Stretch with Band, 30s each side
Cobra Stretch, 30s

 There are two more weeks left of the 2014 Crossfit Open.  All of the hard work that was put in during the year is showing its true colors for many of you.  A lot of you so far have gotten new PRs and many firsts during the last couple of weeks.  And speaking of firsts, something that is new this year to the Open competition is rowing.  We recently spent a little extra time during the week going over this movement.  Thank you to Suver for taking 2 full days and teaching us proper form and technique to help us be much more efficient.  And if you attended the workshop, I know a lot of you are thinking that it couldn’t have come at a better time.

Each week seems to get a little harder, and in this weeks case, a little longer.  I have no doubt in my mind that there will be some amazing displays of effort, that is well worth seeing.  Our community at Paradiso Crossfit has grown quickly, and this is the time of year to come and support one another.  I am always inspired by the efforts I see from our athletes during these Open workouts, and witness the excitement escalade.  If you haven’t been to Friday Night Lights yet, I urge you to attend these last 2 weeks.  I know for a fact that crowd support is what drives many individuals to excel.  Let your voice be heard to help push each other and have some fun sweating it out as the Open is quickly coming to a close.