Paleo and Beer

Sign up for the Everything is Everything Challenge HERE or email david@paradisocrossfit.com with your goal and action plan.  Don’t forget we have our Potluck tomorrow at MDR!

Today’s video is discussing some common topics with nutrition, such as gluten, Paleo and beer.  Enjoy and check out the Quality Control Guide for more!

Wednesday, September 24, 2014

PreHab

Banded Rack Stretch
Ankle Mobility
Bird Dogs

Warm Up

2 Rounds:
10 Toes to Bar/ Tuck Ups
10 Burpees
5 Front Squats w/ barbell

Cool Down

Hollow Hold, 1 minute
Jog 400m

Fitness

Strength

A. 20 minutes to practice and learn the Clean and Jerk
B. Linking Toes to Bar x Max Reps

Notes: This will be re-tested at the PCFWC! The T2B standards are that you must touch your toes to the bar and you may not stop at the bottom and reset your kip. Meaning, this is not the same as max T2B without coming off the bar. We are doing this for the many people that have created this goal for the EIE.

Conditioning

Four rounds for time of:
10 Toes to Bar
15 Box Jumps
20 Wall Balls
-15 min cap-

Notes: Prescribed is 24”/20” and 20/14lb for the wall balls. Perform V-ups if needed for the T2B. Scale down to allow yourself to finish within the time cap.
Advanced

Strength

A. 20 minutes to establish your 1RM Clean and Jerk
B. One Attempt at Linking Toes to Bar x Max Reps

Notes: This will be re-tested at the PCFWC! The T2B standards are that you must touch your toes to the bar and you may not stop at the bottom and reset your kip. Meaning, this is not the same as max T2B without coming off the bar. We are doing this for the many people that have created this goal for the EIE.

Conditioning

Six rounds for time of:
15 Unbroken Wall Ball Shots
10 Toes to Bar
10 Burpee Box Jump-Overs (24?/20?)
-20 min cap-

Notes: This is the same combination and rep scheme as you performed two weeks ago. Please review your notes and results from that day, and let’s see how quickly you can get through without the forced rest periods.

If this video does not get you pumped up to come in and PR your Clean & Jerk that you obviously are new to the gym are just learning the lifts – which is completely fine and you should just as excited to learn something new in today’s fitness class! Either way, Slam Bars! (or drop them casually and go for a more understated celebration, whatever is your style).