Wednesday, August 27, 2014 


Active Hang, 2 minutes
Straddle Leg Raises
Wall Extensions

Warm Up

Run 400m
10 Good Mornings
10 Press
10 Jumping Squats
10 Behind the Neck Press
10 Cleans

Cool Down

Active Hang, 2 minutes
Straddle Stretch
Cat/Cow x 10



Four sets with 45 seconds rest between movements:

Deadlifts x 6-8 reps

Freestanding Handstand Progression x 60 seconds

Broad Jumps x 50′

Notes:  The deadlifts should be heavier than last time and prioritizing loading the hamstrings. Use Dbs for the press and go as heavy as possible.  The broad jumps should be for distance each jump.  Be sure to warmup the shins and ankles properly!


Three rounds for time of:

10 Squat Cleans

300 Meter Run (3x100m)

-15 min cap-

Notes:  Newer athletes may use Dbs.  Recommended weight is 135/95.



Every 2 minutes, for 16 minutes (8 sets):

High Hang Clean + Hang Clean + Clean

Notes:  Same as last week, we will get right into this after the warmup so we can start the conditioning on time.  Drop after each clean and reset into a good position for the next rep.


Every minute, on the minute, for 30 minutes:

Minute 1 – 15 Heavy Russian Kettlebell Swings

Minute 2 – 10 Walking Lunges with Kbs/Dbs, heaviest possible

Minute 3 – 12 Burpee Box Jump-Overs (24?/20?)

Note from CJ at Invictus:  THIS IS THE EXACT SAME WORKOUT AS LAST WEEK! I had the pleasure of watching the very simple elements of this workout destroy people last week. For some, conditioning wasn’t where it needs to be, but for others, desire isn’t where it needs to be if you are serious about competing in this sport. I am running this workout in consecutive weeks because if it destroyed you last week, you’ll learn a lot about yourself by how you respond to having to tackle this again so soon. Are you going to resolve to be better, or will you find an excuse and let yourself off the hook?


Today’s post highlights the return of Courtneyrose Chung, one of our original athletes and coaches at Paradiso. Her and and her now husband, Dave, have returned made their way back to LA to and you will see CRose killing workouts and dishing out good information. Here is a reintroduction that CRose wrote for the gym:

I began my love affair with CrossFit after joining PCF in January, 2010. I quickly became engrossed in the camaraderie of the community, and how my own perception of health and fitness dramatically started to change. I jumped at the opportunity to spend more time in the gym learning how to coach. One busy summer I became CrossFit L1 certified, and Hatha Yoga certified. I slowly transitioned from my Marketing day job, to training and coaching at PCF. 
In 2012, in an unseen turn of events, a family emergency swept me up in a sudden move to Northern California. Although I had to leave my beloved PCF behind, I was able to spend the last two years working as a personal trainer, CrossFit coach, yoga instructor, and PE teacher. 
After being accepted into grad school, I finally got to move back to LA about 3 weeks ago, (with my new husband! A former PCFer as well) . I am thrilled and honored to be welcomed back into the PCF family as both an athlete and a coach; this time, with two more years of experience under my belt – and a ton of new faces to meet! 
Thank you for the opportunity to write a second chapter at PCF. I’m excited for whatever it may bring!

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