Wednesday, September 30, 2015

The PCF 6th Anniversary party with open bar, food, prizes, and dancing is at 8pm this Saturday after the PCF World Championships. It will be held at Brakeman’s Brewery. The address is 5220 W Jefferson Blvd Los Angeles, CA 90016

This is your last chance to sign up for the Beach Cruiser Triathlon, EIE Chipper, EIE Emom and Tug of War events at the Paradiso CrossFit World Championships! Use the links or sign up on the sheets available on the whiteboards at both Venice and Marina locations!

Prehab

Ankle mobility x 1:00
Hold bottom of the squat 1:00
Monster walks x 10 ea. direction
Lat activations x10

Warmup

Run 100m
10 goblet squats
10 russian kb swings
10 push ups
Run 100m

Strength

Take 25-30 Min to Find 1RM Back Squat

A recommendation for working up to your max:
50% x 8 reps, rest ~2 minutes
60% x 5 reps, rest ~2 minutes
70% x 3 reps, rest ~3 minutes
80% x 1 rep, rest ~3 minutes
90% x 1 rep, rest ~3-5 minutes
101% x 1 rep, rest ~3-5 minutes
102-105% x 1 rep

Notes: We will be using this for our percentages during this cycle! Everyone is a little different when working up to their max, the above recommendation is one way, some people like more or less volume. Just make sure to be rested when you go for that new 1 rep max. Make sure the hip crease is below the knees before you stand up! Please add a box if you struggle to get below parallel. If that is the case please keep the weight light until proper form and technique is achieved.

Conditioning

15-12-9
Thrusters
Burpee Box Jump Overs
200m Run After each round (3 total)

Notes: Rx + is 135/95 Lbs, Rx is 105/75 lbs. Box Jumps are 24/20 for both RX+ & RX.

Cool Down

2 Rounds:
25 Situps
10 Theraband circles, each direction
10 Fire Hydrants, each direction