Hatch Week 4, Day 1
8 Reps @ 65% of your 1RM
8 Reps @ 70% of your 1RM
6 Reps @ 80% of your 1RM
6 Reps @ 85% of your 1RM
5 Reps @ 70% of your 1RM
5 Reps @ 75% of your 1RM
5 Reps @ 80% of your 1RM
5 Reps @ 85% of your 1RM
4 Minute AMRAP
4 Weighted Pistols (53#/35#)
8 Hand Release Push-Ups
Below is a letter we wrote in 2013, with a few updates for the upcoming Rumble in Paradise. All information below is still applicable. :)
Dear Rumble Competitors,
In just a few short days, you will be participating in the 2015 Rumble in Paradise. For some of you, this may be your first competition and for others, it may be your second, third,fourth..... we want you all to know how proud the entire coaching staff and CFMG community is of you as an athlete. We have watched you train hard and prepare physically and mentally for this competition, and we can’t wait to see you reap the rewards of all your hardwork on Saturday. Some of you have asked us what you should be doing in the next few days leading up to the competition, and we wanted to address those questions, as well as give you some encouragement and motivation for competition day.
As with any competition, race, fitness event, etc., we love watching and hearing about all your achievements. Our coaching staff works hard to teach you the correct form, technique, and range of motion of each movement, as well as push you constantly to get better. To see all of this come to fruition on the competition field makes us feel like proud parents. Please know that you always have the support of not only the CFMG coaching staff, but also the entire CFMG community. We are proud of you for stepping outside of your comfort zone and testing your fitness outside ofthe gym.
The next few days leading up to the competition should be spent reviewing the workouts and the movement standards for the 2015 Rumble in Paradise, as well as practicing movements that may or may not be your best. We encourage you all to continue to train, mobilize, recover, and eat well throughout the rest of this week. Structure your training wisely, though. You want to lift and get your heart rate up but remember to “save some in the tank”. You do not want to do any training that is going to physically and/or mentally drain you or make you too sore to move well. The days leading up to competition should not be spent testing, performing benchmark workouts, or high volume training. If you need further guidance on this, all you need to do is ask one of your coaches.
Please keep in mind that whenever you participate in a fitness event outside of CFMG, you are representing us as a gym and a community. Do not get so wrapped up in the competition that you embarrass yourself and your community. Of course, we want you all to win, but always keep good sportsmanship in mind. The Rumble in Paradise is an event put on by our friends at CrossFit Elysium, and we fully expect you all to be good ambassadors for our gym.
Lastly, have fun! We know you are serious athletes, but try to enjoy the day as much as you can and take it all in. We are all here for you, we believe in you,we support you, and we know you will do your best to make the most of the day.
Good luck CFMG Competitors!
Friendships born on the field of athletic strife are the real gold of competition. Awards become corroded, friends gather no dust. - Jesse Owens