The Countdown!
The final week of the EIE Challenge and the long awaited PCFWC! Get ready to retest your fitness and see how much you have improved!
Click HERE for the signup and HERE for the event details. Email me at david@paradiscrossfit.com if you have any questions!
Some of last years Venice Championship Team!
Weekly Programming: Group Class, Venice Barbell
Gymnastics and VBC at 8pm at Venice! Come review and practice your movements for the PCFWC this weekend!
Monday, October 27
Prehab
PVC Dislocates, 2×10 reps
Ankle Mobility, 60 seconds each
Wide Grip Hang on the Bar, accumulate 60 seconds
Groiners, 60 seconds each
Warmup
Jog 200 meters
10 Squats
10 PVC Dislocates
60 seconds in bottom of the Overhead Squat with PVC
Jog 200 meters
10 Overhead Squats with light PVC or barbell
5 Hang Snatch with light PVC or barbell
Cool Down
Pec Stretch x 30 seconds each
Wall Extensions, 2×10
Pigeon Stretch, 90 seconds each
Sampson Stretch, 90 seconds each
Fitness
Strength
Take 20 minutes to practice and learn the Snatch
Notes: Remember even if you can’t do a lot of weight, you can still help out your team at the PCFWC by doing what you can. Focus on form and have fun with it!
Conditioning
12 minute Amrap of:
2 Pushups w 2 second Pause at the top
2 Front Rack Reverse Lunges
2 Strict Knees to Elbows
4 Pushups w 2 second Pause at the top
4 Front Rack Reverse Lunges
4 Strict Knees to Elbows
6 Pushups w 2 second Pause at the top
6 Front Rack Reverse Lunges
6 Strict Knees to Elbows
8 Pushups w 2 second Pause at the top
8 Front Rack Reverse Lunges
8 Strict Knees to Elbows
…and so on, up the ladder by two reps each round.
Notes: Prescribed is 135/95 and touching your knees to your elbows, not just your triceps or armpits. Scale down by using Dbs/Kbs as needed and knee raises as high as you can. If you are having any shoulder or hand issues, you may perform vups or tuckups on the floor. For the pushups, scale with a band or use a box to ensure a solid midline throughout.
The Pullup Rig for the PCFWC!
Advanced
Strength
20 minutes to work up to a heavy Snatch
Notes: Preparation for the PCFWC! Focus on making contact at the hips, big extension and speed under the bar. If you are better at a power snatch, stick with that for today. The goal is to work up to the heaviest possible weight.
Conditioning
12 minute Amrap of:
2 Ring Dips w 2 second Pause at the top
2 Front Rack Reverse Lunges (155/105)
2 Strict Knees to Elbows
4 Ring Dips w 2 second Pause at the top
4 Front Rack Reverse Lunges
4 Strict Knees to Elbows
6 Ring Dips w 2 second Pause at the top
6 Front Rack Reverse Lunges
6 Strict Knees to Elbows
8 Ring Dips w 2 second Pause at the top
8 Front Rack Reverse Lunges
8 Strict Knees to Elbows
…and so on, up the ladder by two reps each round.
Notes: Stay strict to the tempo and turn those rings out on the dips!
The countdown begins for the PCF World Championship event this Saturday!
1. The event officially starts at 11am at the basketball courts next to Muscle Beach, but you can show up anytime to participate and watch. There should be a few food trucks there for a neighboring arts fair, but feel free to bring food and drinks. We will only be providing bottled water. The event will finish around 4:30pm.
2. Did you know that Venice won by a single event last year!? Participation is a big part of the scoring this year, so come out and help your team! You don’t have to signup in advance for the “Dirty Dozen” event and you can participate in as many of the 12 tests that you want.
3. This is about fun and community! Last year a lot of people were intimidated that they weren’t good enough or too new, etc. and then regretted not participating. Besides the all inclusive “Dirty Dozen” event, there are also a couple fun events like the Tug of War and Egg Relay that are designed for anyone. If you are on the fence or nervous about participating, just come out and see for yourself. We promise you won’t regret participating!
4. Yes, the egg in the “Egg Relay” is a real egg! This is a tradition at our anniversary parties. Last year the participants had to perform box jumps with an egg on a spoon…the mess is part of the fun!
5. Signup for the Main Events must be done by Wednesday nightso we can get the teams and heats made to be released by Friday. Signup for as many as you are interested and we will assign teams and determine who does what. There are still multiple events that don’t have enough people! Signup HERE now.
6. Volunteers will be needed all day! Signup HERE and thanks in advance!
7. If you cannot attend the beach event, we will be hosting an after party at Brakeman’s Brewery from 8pm until midnight. There will be complimentary food and drinks, as well as a presentation of awards, music and dancing! The address is 5220 West Jefferson, 90016.
If you have any questions, please email me at david@paradisocrossfit.com.
**download the free google sheets app if you are trying to use this on your phone**
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