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 28, 2014


OH Band Distraction
PVC Distraction
Theraband Shoulder Routine
Gristles/ Groiners


500M Row
2 Rounds:
5 Bar Shoulder Press
5 Bar Front Squats
5 Bar Thrusters
8 Pushups
10 Situps
8 Supermans

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

Open Workout 14.5

21-18-15-12-9-6-3 reps for time of:
Thrusters (95/ 65)

NOTES:  This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground.  The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.  

Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom.  You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted.  The next rep will then begin on the opposite side facing the barbell.


Cobra, 2x 20s
Pigeon, 1 min each side
Couch Stretch, 1 min each side


 These last 5 weeks have certainly gone by fast. The Open experience has really provided some of us with moments that highlight why we participate in the first place.  Whether this is your first or fifth time taking part in the Open, there is a great learning curve that allows us to progress through our current weaknesses and be ready for next year.  

With the Open almost complete, its time to reassess where you are at in terms of what you want to achieve in your Crossfit journey. Create a list of clearly stated one month goals, as well as 3 month goals, and use as much detail as possible.  But don’t limit this goal writing to just fitness.  You can use this in your everyday life too.  Here are some examples of different categories you can get started on:

  • Career – What level do you want to reach in your career, or what do you want to achieve?
  • Financial – How much do you want to earn, by what stage? How is this related to your career goals?
  • Education – Is there any knowledge you want to acquire in particular? What information and skills will you need to have in order to achieve other goals?
  • Family – Do you want to be a parent? If so, how are you going to be a good parent? How do you want to be seen by a partner or by members of your extended family?
  • Artistic – Do you want to achieve any artistic goals?
  • Attitude – Is any part of your mindset holding you back? Is there any part of the way that you behave that upsets you? (If so, set a goal to improve your behavior or find a solution to the problem.)
  • Physical – Are there any athletic goals that you want to achieve, or do you want good health deep into old age? What steps are you going to take to achieve this?
  • Pleasure – How do you want to enjoy yourself? (You should ensure that some of your life is for you!)
  • Public Service – Do you want to make the world a better place? If so, how?

Once you’ve decided on your first set of goals, keep the process going by reviewing and updating your ‘To-Do List’ on a daily basis.  

When you’ve achieved a goal, take the time to enjoy the satisfaction of having done so. Also, observe the progress that you’ve made towards other goals.

 If the goal was a significant one, reward yourself appropriately. All of this helps you build the self-confidence you deserve.  As you make this technique part of your life, you’ll wonder how you did without it! Don’t forget, it’s never too late to start thinking about your goals– the sooner you start the process, the faster you will reap the benefits of your achievements!

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