Athlete’s Spotlight

Friday, May 9, 2014

Prehab:

Foam Roll Back
Lat Activations
Theraband Routine

Warmup:

500M Row
10 Goodmornings
10 Stiff Legged Deadlifts
10 GHD Situps
10 Back Extensions

Classic Strength:

Deadlift 3×5 – Rest 90 seconds
Bent over Row 3×5, Heavy as possible- Rest 90 seconds

Notes:  You will perform your Deadlifts first, then the rows separately.  This is the same work being performed as the Advanced strength, except without percentages.  This is designed for the newer athlete that does not have a true 1 rep max, but we still want you to keep track of these numbers because you will be repeating them over the coming weeks.    Perform 2 warmup sets and then add weight each set as needed.  The last set will be like the advanced where you will perform as many reps as you can.

Advanced Strength:

Wendler Cycle 1, Week 3:

Deadlift: 75% x 5, 85% x 3, 95% x 1+
Bent over Row 3×5, Heavy as possible, Rest 90 second

 Notes:  Percentages are based off 90% of true 1 RM. When you see 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout. These sets are not touch and go reps.  Lower the bar back to the floor and reset each time (release the hands and re-grip).  Perform a few warm up sets before getting into your working sets.  Keep rest intervals around 2 minutes.  Click HERE for a full description of the Wendler 531 cycle.

Classic Conditioning:

15-12-9 reps of:
Burpee Pull-ups
Power Snatch (95/65)

-15 min cap

Advanced Conditioning:

Master’s Qualifier #2

“Amanda”

9-7-5
Muscle-up
Squat Snatch (135/95)

-15 min time cap

 Notes: The scale for 55+ athletes is chest to bar pull-ups and squat snatches at 95/65. So if you would like to attempt this stimulus you may scale to this prescription.

Cooldown:

10 Standing Wall Extensions
20 Snow Angels

As we get closer to Regionals, our Paradiso Venice Team is putting in the extra hours and hard work so that they might return to the Crossfit Games again.  You may have seen Coach Frank’s video that he posted last week which shows just what goes on during these training sessions and the effort that they put in.  Most of our team members are coaches here at Paradiso.  But do you really know them?  I decided to focus in on Coach Jessica, or as most of you know her as Suver.  (did you even know her first name?)  Just by looking at her you know that she is a special athlete by her 5’11 3/4 foot frame that is loaded with muscle.  She is not only a great leader on our team, but a knowledgable trainer that may just help you to that Snatch PR.  It’s time to get to know this extra ordinary person by reading my Question and Answer session below.  Don’t forget to schedule May 23-25 in your planner to come and cheer on Coach Jessica and the rest of our PCF Venice Team at Regionals!!

 

7.  Favorite movement?  Deadlift

 

8.  Tell us about your first WOD.  What was it?  How did you feel?

 

My first workout in a CrossFit gym was fight gone bad at CFLA. I had a work meeting that included beer before hand so needless to say it did not go well at all.

 

9.  What weakness are you working on for Regionals?

Gymnastics! Always my biggest weakness. Currently trying to get a strict handstand push-up in the next two weeks. 

 10. What’s in your gym bag/ things you couldn’t go to the gym without?

 

Hmm…. I would like to say I could go without my gym bag; however, my essentials are tape (for my wrists), knee sleeves and weightlifting shoes. This question made me realize how many unnecessary things are in there!

 

11.  What’s your go to Cheat Meal?

 

I don’t really have a cheat day/cheat meal. I usually try to eat pretty clean and low in carbs and when an event or opportunity comes up to cheat I will. I would say the most common “non-paleo” thing I buy is ice cream.  

 

12.   Share your Favorite Crossfit moment.  Is there a day that sticks out in your mind that was a life changing moment?

I probably have a few. Going to the Games last year was easily the best moment in CrossFit, or really in any athletic endeavor, I’ve had. I would say the chipper workout in the tennis stadium is my favorite memory. We had just moved up a heat and we were with some really good teams. Seeing the whole group of Paradiso members supporting us (even with those big heads) 🙂 was very rewarding.

13.  How long have you been doing Crossfit?

 

5 years 

 

14.  If you were going to walkout onto the floor of a competition, what song would you want playing?

 

Easy–>  Britney Spears. Till the World Ends.