No Excuses for Justin

Wednesday, January 28, 2015

PCFU Gymnastics Class at Venice tonight at 8pm!


Posterior Chain flossing
Super rack stretch
10-15 Light Good mornings
Barbell assisted squat, 1 minute


2 minutes of Skipping rope/Double under practice
5 Inchworms
10 Stiff legged Deadlift
5 Hang Power Clean
5 Front Squat
5 Thruster

Cool down:

50 Abmat sit ups
Cobra stretch
Pigeon stretch


Fitness Strength

Deadlifts at the following reps:  10-10-8-6-4

Recommended:  50%-60%-75%-85%-90%

Notes: If you do not have percentages, build off last week.  If the coach establishes that you do not have a quality bottom position, you will perform a Romanian style Deadlift starting on boxes or a rack.  This goes for everyone no matter your experience!  Take time to improve and perfect this position and you will get better at all movement.

Advanced Strength

Every other minute for 12 minutes, perform Clean plus Front Squat

Notes:  Warmup and attempt to perform all rounds at 90-95% of your 1rm clean.  The clean should be a full squat.

Fitness and Advanced Conditioning

15 minute Amrap:
30 Double Unders
10 Bar facing burpees
5 Thrusters

Notes:  Prescribed for fitness is 95/65 and advanced is 135/95.  Scale the double unders to 1 minute of attempts or barbell jump overs.  Perform the thrusters with dbs if there are any front rack/wrist issues.  Also, use a box or ball to ensure proper depth if needed.

Hello, My name is Justin Meredith, and I’ve been at PCF for a little over a year and a half now. It’s hands down the best fitness and CrossFit experience I’ve had. The video above is about learning how to clean without injuring myself. Diso got a flash of inspiration from a YouTube video he saw with Kelly Starett > It was a tipping-point type of day because (1) I felt included, and (2) a major roadblock disappeared.

When I was 13 (I’m now 33) my shoulder permanently dislocated, due to a combination of over-training I did as a competitive swimmer and a shoulder defect I was born with. The dislocations happened so frequently that it stopped hurting, and my right shoulder ended up visibly lower by about an inch and a half.

The surgery altered the trajectory of what I loved doing most. I went from being one of the best swimmers in the State to not being able to use my arm—which was a tough pill to swallow at a young age. It took two years of intense physical therapy just to get my shoulder to the point where I could half-raise it above my head. For a while I felt as if I had lost an arm. I even had to learn how to throw a ball as a lefty. The advice from the sports medicine doctors burned into my brain at every session: ‘You need to workout the rest of your life to keep your shoulder strong.’

The main reason I love this place is the attitude of the coaches and everyone involved. Every coach has helped out, encouraging me to try an alternative exercise anytime a certain move is beyond my capacity. Thank you, everyone, for creating what I think is a unique box and certainly one
of the best.

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