Jerad Schutt:  The short and sweet

Weekly Programming:  Group Class, Gymnastics, Barbell Club

Monday, September 8

Prehab

Sampson Stretch, 60 seconds each side
Reverse Snow Angels, 2×15 reps
Pigeon Stretch, 60 seconds each side
Accumulate 2 minutes hanging on the bar
Accumulate 2 minutes in the bottom of the squat

Warmup

Jog 100 meters
10 Wall Squats
10 PVC dislocates
Jog 100 meters
10 Pause Overhead Squats with PVC
100′ Bear Crawl
Jog 100 meters

Cool Down

Sampson Stretch, 60 seconds each side
Wall Extensions, 2×10 reps
Pigeon Stretch, 60 seconds each side
Accumulate 2 minutes hanging on the bar

Fitness

Strength

Every 2 minutes for 18 minutes (3 sets), alternate between movements:

Wall Climbs x 3-5 reps
Russian Step-Ups x 10 reps each leg
GHD situps x 10-15 reps

Notes: Scale the range of motion and reps on the wall climbs as needed. Perform all stepups on one leg before switching legs, prescribed height is 24”/20”, go as heavy as possible. If you are still new to the GHD situp, perform the movement with your arms across your chest and just below parallel.

Conditioning

Three rounds for time of:
Row 300 Meters
20 Power Cleans
10 Front Squats
-15 min cap-

Notes: The prescribed weight is 115/75. Use the same weight for both movements. Scale this down by using DBs.

Advanced – All Strength Day!

Stength

Every two minutes, for 12 minutes (6 sets):

Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch

Notes: Advanced athletes should warmup and start their first set at 80-85%, newer athletes should start with a weight that reinforces quality movement and add weight if needed. Remember our two priorities for every lift is hip contact and stable overhead position, not squat depth or weight! Feel free to perform both reps from the hang if you are struggling to make hip contact from the floor.

Every 2 minutes and 30 seconds, for 20 minutes (8 sets):  Back Squat

*Set 1 – 6 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 6 reps @ 70%
*Set 5 – 4 reps @ 80%
*Set 6 – 2 reps @ 90%
*Set 7 – 4 reps @ 85%
*Set 8 – 4 reps @ 85%

Notes: Same loads as last time for those that missed any lifts. If you made all lifts , you may increase the weight – but do not increase by more than 3%.

With any remaining time for the day, perform strict handstand pushup work!

Jerad is a southern gentleman, outdoorsman, philosopher and PCF members since June 2011.  Thanks for all of your hard work and support, I look forward to many more years to come!  Check out his (unsolicited) Yelp! review below:

The short and sweet: Paradiso CrossFit will change your ife for the better in as little as 30 days, but the results will last a lifetime. If you’re serious about getting healthier, getting fit, being more active, or just improving your overall quality of life, then give Paradiso CrossFit a chance. You’ll be stronger, faster, smarter and will have made some great new friends, too.

I’ve hated traditional gyms my whole life. Too boring. Too many aggressive roid-heads. No direction or advice on what to do or technique to use. Not so at Paradiso CrossFit. Everyday is different, challenging and fun. Honestly. Who knew getting your ass kicked day after day working harder than you’ve ever worked before could be so much fun? The coaches walk you through everything so you’re 100% certain you’re doing the exercises and movements correctly before the workout. Not only does this mean you’re getting the proper results from each workout, it also ensures you won’t get hurt! 

Oh, and the results were amazing. I started CrossFit in July of 2011 at 245 lbs. Within 4-1/2 months I’d lost 50 lbs. Dead serious. Fifty pounds in less than 5 months. And I am a hell of a lot stronger than I’ve ever been. How’s that for results?

The “gym” goes beyond the physical walls of the location, too. Paradiso and its coaches are dedicated to helping you reach your fitness goals whatever they may be. From rock climbing, marathons on the beach, bike rides, beach volleyball, boat rides and much more, Paradiso encourages you to expand your own expectations for yourself.

It’s the most tight-knit community I’ve ever been a part of – and I grew up as a member of the Southern Baptist Church. The members are dedicated, inspiring, supportive and all-around wonderful people. There is so much to love about Paradiso CrossFit and the CrossFit community, it’ll change the way you look at health and fitness for the rest of your life.

“Everybody love everybody.”