Announcing PCF University

Monday, December 22, 2014

Weekly Programming Links:  Group Class, Venice Barbell

Prehab

Ankle and Wrist Mobility x 60 sec each
Cat Stretch x 60 sec
Accumulate 1 minute hanging on bar
Monster Walks x 10 steps each direction

Warmup

Double Under Practice for 2 minutes
10 Press with pause overhead
10 Push Press
10 Romanian Deadlifts
10 Hang Power Cleans
10 Ring Rows or Pullups

Setup and review movements for the workout!

Cool Down

Wall Extensions, 2×10 reps
Calf Stretch x 60 seconds each
Pigeon Stretch x 60 seconds each
Cat Stretch x 60 seconds
Foam Roll lats, glutes and upper back

PCF crew rolling deep, dropping into another box on their travels!

Fitness Conditioning

4 Rounds for time:
20 Calorie row
15 Pull-Ups
10 Power Cleans
10 Shoulder to Overhead
30 Double-Unders
-25 minute cap-

Notes: Prescribed is 95/65. Scale the pullups to ring rows if needed. Newer athletes may use Dbs for the cleans and Shoulder to Overhead.

Perform 1 minute of double under practice or single jumps for the double unders.

Advanced Conditioning

50 Calories of Rowing
40 Chest-to-Bar Pull-Ups
30 Power Cleans (135/95 lbs)
20 Shoulder to Overhead (135/95 lbs)
100 Double-Unders
20 Shoulder to Overhead
30 Power Cleans
40 Chest-to-Bar Pull-Ups
50 Calories of Rowing
– 30 minute cap-

Notes: The Chest to bar will be the biggest struggle for many people, so scale down the reps as needed to make the time cap. Do not just perform regular pullups. The same goes for the weight, ideally scale the reps, not the weight.

Fitness and Advanced Strength

Three sets with 90 seconds rest between movements:
GHD Hip Extensions x 8 reps (read notes for details)
Trap 3 Raises x 8 reps each arm – DEMO

Notes: This is to be performed after the conditioning. For the Hip extensions, perform each rep as 2 seconds down, explode up and hold for 3 seconds at the top. If you can perform this with perfect form for 8 reps, add weight. For the trap raises, we want to see slow down and up, no swinging of the weight, with a 1 second pause at the top. For both of these, prioritize perfect form over load.

 
DP showing his holiday spirit

Last week we showed some videos from our now retired On Ramp program.  For years we used the On Ramp program as our way to introduce people to CrossFit and the PCF community.  While this was very successful, and probably the way most of you reading this started, we believed a better way could be created.  About 5 months ago, we removed On Ramp and changed our schedule to include “Fitness only” classes as our first step towards a new approach to introducing people to CrossFit and PCF.  Our next phase is beginning in the New Year, as we will now be offering a series of classes called Paradiso CrossFit University.  Here are the different classes we plan on offering along with the times and coaches.

• Nutrition – Thursdays, Venice at 6:30pm with Diso and Matt.
• Olympic Lifting – Sundays, Venice at 11:30am with James McCoy
• Gymnastics – Wednesdays, Venice at 8pm with Dimitri
• Running – Saturdays, Venice High at 9am with Diso
• Prehab to Perform – Thursdays, Venice at 8pm with Steve

The creation of PCFU is based on our mission to help every individual accomplish their goals.  We want you to know that all of the information we cover in these classes will continue to be available for free to all members.  These classes are meant to be a powerful tool to help those that need additional motivation and accountability.  We want you to know that Health and Fitness is not a mystery, but we understand the implementation in your life, maintaining consistency and creating a lasting  change are incredibly challenging.

 Please contact us if you have any questions and we are looking forward to tackling those goals together in the New Year!