Open all week!

Monday, November 19, 2012

We are open every day this week, but be sure to check the schedule for class time changes!

Click HERE for the weekly programming!

Mobility:
Keg Drill
Ankle Mobility
Gristle and Groiners
Wall Extensions

Notes:  We will start the warmup below at 5 minutes into class, so get in early if you need more time to mobilize!

Group Warmup:
Junkyard Dog!

Barbell gymnastics:
Spend 20 minutes on finding a 1RM Clean and Jerk

Notes:  This should ideally be a squat clean.  Feel free to work from the hang position and prioritize making contact with the thighs.  The jerk can be a push or split style.  If you do not have a quality overhead position, try substituting Push Press for the Jerk.
 

Conditioning:
3 rounds for time of:
50ft Burpee Broad Jump
20 Kettlebell Swings (32/24kg)
15 Chest to Bar Pullups
10 Thrusters (135/95)

-20 minute time cap-

Notes:  Sub regular pullups if needed.  For those with a poor rack position, try using heavy dumbbells for the thrusters.

Cool Down:
10 Wall Extensions
Foam Roll Legs
Pigeon, 2 minutes
10 Wall Extensions

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McCoy placing 2nd overall at the Legendary Competitor Olympic Lifting meet on Saturday.  Getting the crowd pumped for the soon to be Paradiso CrossFit Barbell Club!  Oh yeah, and I lifted as well…

 
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Mobility Craft Night was a rousing success!  Hynes taught some new mobilization techniques and supplemental strengthening movements that we will be sure to work into our regular programming and homework.  By making our own tools, we saved around $50 each and we are planning on doing this again in the near future!  One big take away is that this is a 7 day a week program!  Even on days that we don’t make it into the gym, we still need to be taking care of our bodies.  Get some tools to work on your issues at home…No days off!
 

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Caught between pleasure and pain!                    Both comfortable and effective!

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Paradiso CrossFit Team “Ball So Hard University” after competing at the Battle of the Boxes at CrossFit Ventura this weekend!  Represent!

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Sondra, Adam “13”, Aimes and Red

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