Paradiso CrossFit WOD Blog
Team
Team WOD! Depending on attendance and equipment, we will have either 2 person or 4 person teams. As with our previous Team WODs, try to partner up with athletes of roughly similar athletic ability.
Of all time
“Linda” – 100218. Scaling options: Either scale the weight back or Drop the sets to 10-8-6-4-2 reps with Rx’d weights 2-fer-1 madness. Deadlift wmv mov Bench Press wmv mov Clean
What are PCF’ers eating?
A new feature will be photos of what members of our gym are making for dinner. If you’d like to share a picture of what you made for dinner for
Da-Douche!
Split Jerk 1-1-1-1-1-1-1 Post loads to comments. Dave Lipson 340lbs wmv/ mov, Kristin Clever 215lbs Open Gym Fun Here is a split Jerk introduction with Mike Burgener wmv/ mov. He
By the Way
Complete as many rounds as possible in 20 minutes of: 95 pound Thruster, 5 reps 95 pound Hang Powercleans, 7 reps 95 pound Sumo Deadlift High-pull, 10 reps Mikko Salo
Vegetable Prep
Here is a really great article on basic preparation of vegetables you may find in your produce box week to week.
Puhlayo Market Order 090110
PeachesEggsAvocadoBroccoliBaby Spring mixPortobello MushroomsKaleBrussel SproutsBraising Mix (My favorite!)StrawberriesCauliflower (for the Olivers!)Wild Rocket ArugulaCilantroMangos
Once
For time: Run 1K 50 Wall Ball 2-fer-1’s 25 Flying Pull-ups Scale Version A: Run 1K 30 Wall Ball 2-fer-1’s 15 Flying Pull-ups (one hand at a time) Scale
What the?
With a 45 lb barbell, 21 – 15 – and 9 reps for time of: Turkish Get-ups Sotts Press Kristan Clever 16:03, Katie Hogan 23:02, Rebecca Voigt 25:26. Post time to
Get Ripped!
Back Squat 3-3-3-3-3 reps Dave Lipson 500lbs, making it look easy wmv/ mov Introduction to the Low Bar Back Squat wmv/ mov Mechanics, Movement, Placement wmv/ mov Rip on Breath
