Paradiso CrossFit WOD Blog
Road Trip!!
Sorry! There will be no regularly scheduled classes today! If you can’t make it to the Box Jump in Santa Barbara today, its your job to do a WOD
Heavier than you ever imagined…
NLP Invitational Event 2 For time or reps achieved in 10 minutes: 15 Back Squats from the rack (225 lbs/155 lbs) followed by: 2 rounds of 6 Pull-overs 12 Burpees
Avocado Dressing
1 large avocado, halved, pitted 1 1/2 tablespoons fresh lime juice 1 1/2 teaspoons chili-garlic sauce aka Sambaal 3 tablespoons olive oil Blend until smooth… or just use a back
Strict
For time: 21-18-15-12-9-6-3 reps of the couplet Pull-ups Handstand Push-ups Handstand push-ups are “nose to floor” and pull-ups are “strict” or non-kipping. Graham Holmberg 19:37, Elyse Umeda 29:27. Post time
Puhlayo Market Order 082510
NectarinesWatercressCherry TomatoesSpinachBartlett PearsKohlrabiCantaloupCucumbersTurnipsFennelEggs
Testing
“Test 3” Tabata Squat Max reps of Muscle-ups in 4 minutes The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score
Take that to the Bank
Tie a five-pound plate to hang an honest 18″ above your tiptoe reach and complete 5 rounds for time of: 50 Jump and touch 40 Squats 30 Sit-ups 20 Push-ups
Updates!
For those that have expressed interest in getting your own jump rope, I am ordering some this week! The plastic, long handled ropes are $8.95 without tax or shipping. If
Your turn, part 2
“The Triple Crown” Part A: Athlete has 8 minutes to establish a 7 rep max Front Squat. Shoulder to Overhead at the end of the 7th rep adds 20/15 lbs
Watercress: nutritional powerhouse
Per Average Portion of Fruit or Vegetables (per 80g of edible produce) (Figures in brackets are the % of the Recommended Daily Allowance (RDA) for that nutrient – no figures,
