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#CarlPaoli2,610 POSTS

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🙈🌋 • S E S H O T D •
✅ Tag a friend below ❎
This short, but intense chipper requires some strategy. Break the barbell work into manageable sets, but go unbroken on the burpees.
Load a barbell: 35KG/25KG
😊15 thrusters
😛15 power snatches
😆15 overhead squats
🤕45 burpees-over-30” box*
*hands are allowed
⏱ For time
#weareathelite 🌎 @whgym
User Image atheliteprogram Posted: Jan 23, 2018 7:04 AM (UTC)

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User Image atheliteprogram Posted: Jan 22, 2018 5:28 PM (UTC)

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💩🤮 • S E S H O T D •
✅ Tag a friend ❎
Establish a the heaviest possible
😷 20 unbroken back squats
⏱ within 10 minutes
And then,
🤕 5 x 5 heavy back squats
⏱ within 20 minutes
#weareathelite 🌎 @whgym
👦🏻🖕🏻 • S E S H O T D •
✅ Tag a friend below ❎
Add this short, but brutal core sequence to your workout. Manage your pace, as each set must be unbroken. If you break, start the set from the beginning.
🤫 GHD sit-ups (each set UNBROKEN)
⏱ For time
👖♨️ • L I F T I N G B E L T •
Do you use a weightlifting belt?
1 pro, 1 con:
✅ A key benefit to using a weightlifting belt is the support and stability it provides for the lower spine. Throughout the lift, push the abs into the belt, and allow the belt to counter with its own pressure, giving you that extra stability in the lower spine. Use it correctly, and you reduce the risk of injury in the lower back.
❌ However, it’s easy to rely on the support of a lifting belt, without forcing the core to do its work. The reason for functional core movements (strict toes-to-bar, L-sits, hyperextensions) is to build lumbar stability. Rely too much on a lifting belt, and you counteract the core work you have put in.
Using a lifting belt can help to rehabilitate an old back injury, with a goal of progressively ditching it. It could also help bump your lifting numbers a little. Use a lifting belt sparingly, but don’t rely on it too much; keep building the core through functional training, and then apply it, belt-free, as often as possible.
#weareathelite 🌎
User Image manucarballo82 Posted: Jan 21, 2018 9:28 AM (UTC)
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Ayer comentamos esta gran frase del maestro @carlpaoli en el primer taller de Gimnasia de 2018... Qué gran verdad!! 🤸🏻‍♂️ @freestyleconnection @strike_mvmnt @strike_eu @freestylethebook
User Image crossfitallure Posted: Jan 21, 2018 2:44 AM (UTC)

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Great seminar today with Coach Carl Paoli and his Free+Style Connection. Learned new progressions and techniques we can use for everyday movement ability. Just need a few folks to practice on. Ha ha. A special shout out to @CrossFitBangarang for hosting the event. #freestyleconnection #carlpaoli #crossfitbangarang
🦖🍑 • S E S H O T D •
✅ Pull + Pull ❎
Establish a heavy
🙃 5 dead-lifts
⏱ within 20 minutes
And then, as many sets of
😆 5 strict pull-ups
⏱ in 10 minutes
User Image atheliteprogram Posted: Jan 20, 2018 11:59 AM (UTC)

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Comment “Zoned” if you’re on point with your training right now 🌎
🛎 • S E S H O T D •
✅ CrossFit Open Prep ❎
2 dumbbells @ 22.5 / 14KG.
🙃 1-2-3-4-5 HSPU
🤯 10-10-10-10-10 squat cleans
⏱ complete all rounds for time
💰C A P I T A L I S E
on each workout. Headphones in, head down, and work 💥
📸 AthElite: @381newoclo
User Image freestyleconnection Posted: Jan 19, 2018 2:52 AM (UTC)

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A anti-secret formula for success by @CarlPaoli:

Practice - Learn.
Train - Challenge.
Apply - Use it.
Create - Innovate.
User Image atheliteprogram Posted: Jan 18, 2018 2:35 PM (UTC)

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🌲🏗 • S E S H O T D •
✅ Tag a partner ❎
As many rounds/reps as a pair
One works, 1 rests
🙃 3 rope climbs
😐 6 burpees-over-the-box* (24”)
⏱ in 9 minutes
*hands are allowed
🐢💩 • O P E N P R E P •
Are you programming dumbbell WODs in the build up to the Open? Something tells us they’ll most probably make an appearance ... or two 🙈 New dumbbell workout dropping tomorrow, so keep an 👁 out, and 💥 it!
🇦🇪🌇 • S E S H O T D •
✅ K I L O S ❎
🙃 Run 1 mile for PR attempt
(Weighted vest 10/5 optional/recommended)
User Image freestyleconnection Posted: Jan 16, 2018 4:46 PM (UTC)

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“The best progression will ramp up the most novice and challenge the most advanced.” - @carlpaoli