Terri Conte Allegretto aka Mama T

Tuesday, September 9, 2014

Reminder to get your meat orders in by Friday!  Click HERE for how this works!

Prehab

Theraband Routine
Lat Activations
Keg Drill

Warm Up

Run 400 M
2 Rounds:
10 Hip Extensions
10 T – Push Ups
10 Jump Squats or Wall Squats
:30 Handstand Hold

Cool Down

Couch Stretch
2 x 10 Wall Extensions
Banded Lat Stretch

Fitness

Strength

Three sets with 60 sec rest between movements:
Strict Chin-Ups x 6-8 reps
Bottom’s Up Kettlebell Walk x 100? each arm
Turkish Get-Up x 1 rep each arm

Notes:  Chinups means palms facing you, add weight or use a spotter as needed.  Control the entire range of motion up and down and focus on maintaining that tight hollow body position.  For the KB walk and TGU, use the heaviest KB possible.

Conditioning

Complete as many rounds and reps as possible in 12 minutes of:
15 Weighted Dumbbell Burpee Box Step Overs
200 Meter Run

Notes:  Prescribed box jumps is 24”/20” with 50/35 db/kb in each hand.  Perform this movement by performing a burpee, then standing up and getting up and over to the other side of the box.

Advanced

Strength

Five sets of:
3 Narrow-Grip Overhead Squat with 3 second pause in the bottom

Notes:  Rest 2 minute between sets.  This is the last week we’ll work on these holds. Go as heavy as possible in the narrow-grip position you have found to be most stable.  Practice and setup your muscleup variation between sets.

Conditioning

5 minutes to Row 1000 Meters and then perform as many reps of:
1 Muscle-Up + 2 Dips
-Rest 2 minutes-
5 minutes to Run 800 Meters and then perform as many reps of:
Chest-to-Bar Pull-Ups
-Rest 2 minutes-
5 minutes to Row 1000 Meters and then perform as many reps of:
1 Muscle-Up + 2 Dips

Notes:  Scale the row/running distance to allow time to perform the remaining movements.  If you cannot perform a muscleup yet, simply perform as many bar muscleups as you can, use a band or jumping if needed.  If you cannot perform ring dips either, you may also choose to perform as many dips as possible.  If you cannot perform C2B pullups yet, use a band and make sure you touch your chest to the bar, do not sub regular pullups.

I joined Paradiso Crossfit in August 2011, 4 months after giving birth to twin boys.  I was 42 years old, and weighed 145 lbs, the heaviest I had ever been.  I am only 5’ tall and I was so uncomfortable and completely out of shape. Prior to getting pregnant, I had usually weighed about 120 lbs.  I was always into trying to stay in shape and running was my favorite thing to do.  I enjoyed distance running and ran 10Ks, half marathons and 3 full marathons.

Fast forward almost 3 years later after CrossFit—I am back to my 120 lb weight but the clothes sizes I wear are at least 2 sizes smaller. I feel like I am in the best shape of my life—even better than when I was training to run a marathon.  I feel great and have lots of energy—which I need to chase around my 3 yr old toddlers. 😉

What I like about CrossFit:

• It’s Constantly Varied:  I like that the workouts change from day to day and that I am using all sorts of different muscle groups.  With running, I was working the same muscles over and over.
• I’m Always Learning: With CrossFit being a combination of so many things (olympic lifting, gymnastics, cardio…) there are so many different exercises and movements.  Performing well at any of them takes time and persistence.
• I’m Always Improving: Sometimes they are little and sometimes they are big and sometimes many months go by before you see an improvement—but eventually they happen—and when they do, you feel GREAT!

What I like about Paradiso CrossFit:

• The Paradiso Community: David and Martina, all of the coaches and the members.  There are so many really great people at Paradiso and I’ve made a ton of new friends.  We are all in it together, encouraging each other and cheering each other on.
• Always Improving: This gym doesn’t sit still very long! The Paradiso’s are always looking for ways to improve the gym, from the type of programming they provide, to new class times and locations, to new class offerings, the list goes on…
• The Emphasis on Scaling and Performing Movements Correctly: You hear a lot about people getting injured doing CrossFit but a lot of the injuries could have been avoided if people learned the proper way to do a movement or how to scale the movement appropriately.  I have only been to a few other CrossFit gyms across the country, but none of them come close to Paradiso when it comes to learning about mobility, scaling and proper form.
• Nutrition, Nutrition, Nutrition: Before joining CrossFit, a typical day for me might have been cereal for breakfast, a sandwich and fruit for lunch and pasta and a salad for dinner.  Wow!  I was one big bloated mess.  I have learned so much about nutrition since then.  The nutrition resources that Paradiso offers are excellent and can help anyone.  I don’t always adhere to a strict paleo diet, but the more I do, the better I feel and the better I perform at the gym.