Train with a Purpose

This week marks the beginning of a 5 week training cycle focused on accomplishing your EIE goals and gearing up for the PCF World Championships.  Be sure to check the blog for notes and supplemental work and take advantage of our coaches through open gym times and specialty classes.  

With 110 people currently signed up, I will be working hard to make sure that all participants feel like they have a plan that is working.  You are still allowed to signup for the Challenge HERE and please email me at david@paradisocrossfit.com if you are having any troubles with anything.  Lets train with a purpose!

Weekly Programming Links:  Group Class, Venice Barbell Club

Monday, September 29

Prehab

Ankle Mobility x 60 seconds each
PVC Dislocates, 2×10 reps
Sampson Stretch x 60 seconds each
Leg swings x 10 each direction

Warmup

1 minute single unders (test for progressions below)
12 KB Deadlifts
12 Goblet Squats
12 KB Swings
1 minute double unders (if you passed the test)

Cool Down

Ankle Stretch x 60 seconds each
Pike Stretch x 60 seconds
Straddle Stretch x 60 seconds
Couch Stretch x 60 seconds each leg
Wall Extensions, 2×10 reps

Fitness

Strength

20 minutes to perform 4 rounds of:
Deadlift x 5 reps, slow down, fast up, heavy as possible
Lseated Dumbbell Press x 6-8 reps, slow down, fast up, heavy as possible
Double Unders x 60 seconds

Notes: The double unders are an EIE goal for many people, so we will be providing more specific instruction on these progressions. For many people this will be frustrating, but you must learn to control your rope and use your wrists. Below are the minimum standards for reps completed in the 60 second period. You must perform the previous progression before moving on:
-150 singles (ideally without missing)
-25 doubles with 3 singles between each rep
-30 doubles with 2 singles between each rep
-40 doubles with 1 single between each rep
-consecutive double unders

Conditioning

12 minute EMOM, perform 45 seconds as many reps as possible and rest 15 sec:
Minute 1: Wall Balls
Minute 2: Strict Pullups or Ring Rows
Minute 3: Russian Kettlebell Swings, heavy as possible
Minute 4: Row for Calories

Notes: Take 10 minutes to setup for this workout. Prescribed for this workout is 20/14 for the wall balls to a 10′ line, strict pullups and 70/53 for the kb. The score is total number of reps completed. To scale the pullups today, you have two choices: perform challenging ring rows or perform negatives. Feel free to use any grip that you want.

 
The guy running the Strongman class we attended this past Saturday says that the minimum weight you should be able to carry over your head for 50 feet is your max snatch weight…ideally it is your max clean and jerk weight.  If you cannot, you have imbalances and stability issues in your overhead position.

Advanced

Strength

A) 10 minutes to practice and perform a Snatch Balance
B) 10 minutes to build up to a max Snatch plus Overhead Squat

Notes: Start with the barbell and add weight as needed. Work on speed and footwork. During the first ten minutes, stabilize the barbell in the receiving position and hold for 2-3 seconds checking your balance and positioning before standing.

Conditioning

12 minute EMOM alternating movements (3 sets):
Minute 1: Muscle-ups in 45 seconds
Minute 2: Bent-Over Barbell Row x 6-8 reps, slow down, fast up, heaviest possible
Minute 3: Glute-Ham Raises x 6-8 reps, slow down, fast up
Minute 4: Handstand Hold x 45 seconds

Notes: Take 10 minutes to setup for this workout. The score will be your total muscleups performed. Muscleups are one of the primary goals for the EIE challenge. We will provide a scaling suggestion for the conditioning segment that is meant to be performed with supplemental strength work before,after or between classes. The primary scale will be bar muscle-ups with a band where you can perform at least 3 reps per round. If you cannot perform this with a band yet, perform jumping bar muscle-ups. The priority here is to learn the swing and transition, so don’t be afraid to make it feel ‘easy’ and perform a high volume of reps. We want you to avoid bad habits of pulling early with your arms and hitting your chest into the bar. Use a band on the GHR if needed. Prescribed for the Handstand hold is only your nose and toes touching the wall.