Go Time!!

Friday, May 11, 2o12

The end of our 30 Day Nutrition Challenge and the first day of Regionals!!  All class times will be operating as Open Gym today and we will be closed Saturday and Sunday!  Be sure to sport your PCF gear and hope to see you out in Pomona!!

Mobility:
Row 500 meters
Hip Prep

Warmup:
Weights will be taken from the floor, so practice that process and make sure you can safely get the bar into position for each type of squat.

10 Overhead squats at workout weight
10 Push Press at Overhead Squat weight
10 Strict Pullups
8 Front Squats at workout weight
8 Push Press or Jerks at Front Squat Weight
8 Kipping Pullups
6 Back Squats at workout weight
6 Push Press or Jerks at Back Squat Weight
6 Kipping Pullups

2012 CrossFit Games Regional: Individual Event 4

For time:
135 pound Back squat, 50 reps
40 Pull-ups
135 pound Shoulder-to-overhead, 30 reps
85 pound Front squat, 50 reps
40 Pull-ups
85 pound Shoulder-to-overhead, 30 reps
65 pound Overhead squat, 50 reps
40 Pull-ups
65 pound Shoulder-to-overhead, 30 reps

Remember, weight is taken from the floor!  For scaling options, besides using a lower weight, you can also lower the reps to one of the following schemes:

A)  40 Squats, 30 Pullups, 20 Shoulder-to-overhead
B)  30 Squats, 20 Pullups, 15 Shoulder-to-overhead

Cool Down:
Row 500 meters
10 Wall Extensions
Quad on Wall Stretch, 60 seconds each
10 Wall Extensions
Foam Roll as needed

Time has a strange way within our walls.  The Open Sectionals seems like a memory long ago and yet the past 30 days have flown by!  Our turtle represents the fact that we are coming into the Regional Competition ranked 29th out of 30 teams, with no expectations and yet a determination to prove ourselves on the larger stage.  We invited all of you to join in the training with a 30 day nutrition challenge.  Walking into the gym and training consistently is only a part of the dedication required to compete at this elite level.  Nutrition, sleep, recovery and our lifestyle choices all affect our performance.

  I hope those of you that decided to join us over the last 30 days have experienced a change in your energy and attitude about your nutrition and training.  Dedicating yourself to continued self improvement is a test in patience and persistence.  The athletes that are representing our gym:  Lara, G, Martina, Suver, Joe D, McCoy, Cooney and myself, have all worked hard over these past weeks to lead by example and to represent our gym to the best of our abilities.

  We know that not everybody has the desire to be a competitive CrossFit athlete, but that does not change the need for consistency and dedication to living a healthy lifestyle.  I highly encourage you all to come out and support the team, as well as watch the individual competitors.  Most of the athletes competing over the weekend have dedicated the majority of their lives over the past year for this event and it will show in their performance and appearance.  We are excited to be able to participate in such an event and even more excited that we made it here by not doing anything special.  Our regular training and the support of the community is what got us this far and what will get us through this weekend!  Our community has all types:  weekend warriors, new moms, competitive crossfitters, nerds, police officers, military personnel, former athletes, young athletes, old athletes, new athletes, endurance athletes, and everyone in between.  You are all what make this gym so unique and such a great place to train!

A BIG Congratulations to all of you that completed the Nutrition Challenge!  I hope you learned a few things and continue the journey into the future!  Thank you all for your support of the team over the past weeks!  I look forward to seeing you all out there and putting on a good show!