Athlete Profile

Friday, June 20, 2014 


Band Super Rack
Wrist and Ankle Stretches
Leg Swings


6 T-Pushups
6 Inchworms
12 KB Swings
12 Goblet Squats
4 T-Pushups
4 Inchworms
10 KB Swings
10 Goblet Squats
2 T-Pushups
2 Inchworms
8 KB Swings
8 Goblet Squats

Classic Strength:

Deadlift 3×5
Strict Toes to Bar: 3×8

 Notes:  You will perform your Deadlifts first, then toes to bar 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.   

Advanced Strength:

Wendler Cycle 3, Week 1:

Deadlift: 65% x 5, 75% x 5, 85% x 5+
Strict Toes to Bar: 3x 8

 Notes:  Percentages are based off 90% of adjusted 1 RM. When you see 5+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.  Perform a few warm up sets before getting into your working sets.  Keep rest intervals around 2 minutes.


 “Time vs. Task”

As many rounds and reps in 6 minutes of:
5 Front squats (135/95)
10 Kettlebell swings (53/35)

 -Rest 3 minutes-

Perform your score from above (rounds and reps) for time!


Wrist and Ankle Stretches
Cat Cow Stretch, 5 Slow
Olympic Wall Squat, 1 min
Foam Roll Hamstring, Quads, IT band




There are a lot of changes that will be taking place in the upcoming months, and our website design is one of them.  We will have a whole new look, an easy to follow schedule, and other features that will be accessible to scan through and find all the latest Paradiso Crossfit news and information.  Usually I do a Q & A with my Athlete Profiles, but I thought it was only fitting to give you a sample of the new testimonials that we will be featuring on our website.  I wanted to feature Marjolijn because I have personally witnessed her transformation since she has joined PCF.  Her story is like many others that have stepped foot in our box.  Reading her words is the reason I do the job that I do and I am grateful to be able to work at such an amazing box.  If you think that you have an amazing story and a transformation that is worth sharing with the world to help inspire others, and would like to contribute to the new website as a testimonial, please email me at  

From Marjolijn:

“Getting stronger” was what I wrote as my goal on the new athlete form back in January ‘14. I came into the on-ramp class without really knowing what it was like to work out hard and I couldn’t even do a single push-up. Therefore, getting stronger seemed like the most obvious goal to write down but the real reason I started CrossFit was because I wanted to get outside of my comfort zone and do something I never thought I would do. I rarely worked out during the years leading up to it because I thought I didn’t need to. I was always skinny and felt healthy (besides on many weekend mornings when I was recovering from drinking the night before). However, I have never felt healthier in my life than I do now.

CrossFit has really changed me both physically and mentally and I am thankful every day that I joined Paradiso. It’s been incredible to see my strength gains week after week. I got my first strict pull-up exactly 3.5 months after joining and only a week after, I could do two in a row. I have also been able to do some of the workouts as prescribed, which is something that seemed like a year away when I first started! Besides my strength gains, I also feel more confident in daily life. I handle challenges at work better and feel more relaxed, happy and energetic.

What made me grow so quickly in CrossFit is having the best coaches I could ask for. The Paradiso staff are incredibly attentive and very good at providing training and support. I also started going to group class very regularly as it became the most fun part of my day. The workouts themselves are really hard but once you are done, you are stronger, feel great and that feeling is shared with everyone else in the room. It’s addicting and I love it!

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