MDR leaves no doubt!

Another HUGE congratulations and thank you to everyone that came out to participate, volunteer, and cheer on your fellow PCFers!

 The EIE challenge may be officially over, but the lessons we have learned continue on:  create a goal, come up with a plan and go for it!  

I would love to hear about everyone’s experiences over the past 5 weeks as they attempted to accomplish their goals.  Feel free to email me at david@paradisocrossfit.com or click HERE to fill in our new “EIE results” column on the google docs.

Congratulations MDR!  The new PCF World Champions!!

Weekly Programming:  Group Class, Venice Barbell

Gymnastics and VBC at 8pm at Venice

Monday, November 3, 2014

Prehab

Ankle and Wrist Mobility x 60 seconds each
PVC Dislocates, 2×10
Foam Roll glutes, low back, lats, quads, calves x 60 seconds each
Monster Walks x 10 steps each direction

Warmup

100′ of each:
Butt Kickers
High Knees
Carioca (50′ each way)
High Skipping
Forward Travelling Ape – DEMO
Burpee Broad Jumps (soft landing)

Cool Down

Ankle and Wrist Stretches x 60 seconds each
Pec Stretch x 30-45 seconds each
Wall Extensions, 2×10
Foam Roll glutes, low back, lats, quads, calves x 60 seconds each

Fitness

Strength

20 minutes or 3-4 sets of:
Bulgarian Split Squat x 6-8 reps each
Weighted GHD Hip Extension x 8-10 reps with 2 second pause at top
Single-Arm DB Row x 10 reps each
Weighted Plank x 45-60 seconds

Notes: Be sure to control the way down for each of the movements. Only add weight to the plank if you can hold for 60 seconds with perfect form.

Conditioning

Three rounds for time of:
12 Knees to Elbows
24 Shoulder Taps (l/r equals 2 reps)
12 Front Squats
12 Pushups
-18 min cap-

Notes: Prescribed is palms within 6” of the wall for the shoulder taps and 135/95 for the squats. Scale to tuckups if needed for the K2E

Advanced

Strength

Every minute, on the minute, for 14 minutes:
Minute 1 – Hang Snatch x 1 rep
Minute 2 – Snatch x 1 rep

Notes: Perform both movements at 85-90% of your 1-RM Snatch

Conditioning

Three rounds for time of:
12 Toes to Bar
12/9 Strict Handstand Push-Ups
6 Overhead Squats (185/125 lbs)
-18 min cap-

Notes: Compare your results from 9/15. Focus on linking your toes to bar! Scale the SHSPU with a banded backpack or heavy Lseated DB presses. The OHS should be taken from the floor. If you cannot perform this weight, challenge yourself with the heaviest weight you think you can perform. If you struggle with depth in the OHS or have any wrist/shoulder issues, perform front squats.