PCFers in Action

Weekly Programming Links:  Group ClassVenice Barbell ClubTrack Night

Monday, April, 2014

Prehab

Monster Walk
Banded Hip Extension
Keg Drill
Overhead Band Distraction

Warmup

2x rounds through, :60 each movement:
Burpees
Light KB Swings
Pike Situps
Walking Lunges
Inchworms

Classic Strength

A) 3×20 Front rack Walking Lunges- Rest 90 seconds
B) 3x ME Handstand hold- Rest 90 seconds

Notes: Alternate A and B sets.  For busier classes, KB’s or Dumbbells may be used.  Prioritize keeping tight midline during the lunges while working to continuously move through each step (no pausing to gather feet).  For Handstand hold, try “nose and toes” against the wall or freestanding.

Advanced Strength

1) Back Squat – 1 attempt to establish a 20RM – rest 1:00
2) Front Squat – Max reps @ 100% of #1 (after 1:00 rest)

Notes: Add 5-10# from last week, but not heavy enough to fail.

Conditioning

“Helen”
3 rounds for time:
Run 400 meters
21 Kettlebell Swings (53/35)
12 Pull ups
-15 minute cap

Notes: This classic benchmark is a great test for where you are in your fitness.  Push the run and go for unbroken if possible.

Cool Down

Couch Stretch, 1 min each
Lat Stretch, 30 sec each
Pike Stretch, 1 min


Charlie Mason

The weather was great this past weekend and it reminded me what an amazing place LA is.  There are so many different activities within your reach, sometimes its hard to choose what to do!  Crossfit is great because it prepares you physically and mentally to learn new skills or try new activities.  At the very core, I believe Crossfit teaches people how to move functionally and naturally.   The increased range of motion and body awareness is what will keep your mind and body sane well into old age.  I believe that movement equates to life, and moving your body in nature is the expression of that life.  Here are examples of PCFers expressing themselves this past weekend:


McCoy, Suver, and Causey at the NPFL


Tara, Sandra, Tanner, Philip, Osbaldo, Zeb, Ana, Tressa, Rya, Alina representing at Ragnar SoCal!  (not pictured Charlie and Dave Peet)


Diso and Joel climbing in the Santa Monica mountains.


PCF Venice crew (Matt, Troy, Monica, Seth, Judson, Indu, Trey, Ryan) with some beach volleyball


Sandy, Martina, and Lauren at the gun range.


Arya, Sal, Buckner, Emily, Gloria, Kao, and Dustin at a different range.


I love CicLAvia.


Nick and Yaebin at their Frio Frito pop up shop.

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