Pictures and Words

Monday, December 10, 2012

Click HERE for the Weekly Programming!

 The Beyond the Whiteboard app is now available and Free for your iPhone!

Mobility

Foam Roll Legs and Calves
Overhead Band Distraction
Wall Extensions
Sampson Stretch

Group Warmup

Jog 200 meters while jumping rope OR Jog in place for 90 seconds while jumping rope
60′ Plate Walk (3x length of floor)
20 Leg Raises while seated – DEMO VIDEO

Gymnastic Skill/Strength

3 Rounds or 15 Minutes:
Max Effort Double Unders or 60 seconds of Practice
Max Effort L-sit
Max Effort Handstand Walk or Shoulder Taps

Notes:  Remember, both the DUs and L-sit can get you up on the Leaderboard!  The standard for the L-sit is to hold your feet above two 45lb plates.  Rest as needed between efforts!

Classic Programming

Conditioning

Run 800m
10 Burpee Pull Ups
9 Hang Clean to Thrusters 115/75#
Run 400m
14 Burpee Pull Ups
7 Hang Clean to Thrusters 115/75#
Run 200m
18 Burpee Pull Ups
5 Hang Clean to Thrusters 115/75#
-18 min cap-

Notes: After Gymnastic Warm Up, practice Hang Clean to Thruster. Weight should be challenging as the reps are low but technique should not be compromised.  Make sure you get your chin over the bar for the Burpee Pullup.  An advanced variation is a Chest to Bar Pullup at the top.

Advanced Programming

Conditioning

Run 800m
5 Bar Muscle-Ups
9 Hang Clean to Thrusters 135/95#
Run 400m
7 Bar Muscle-Ups
7 Hang Clean to Thrusters 135/95#
Run 200m
9 Bar Muscle-Ups
5 Hang Clean to Thrusters 135/95#
-18 min cap-

Notes: Bar Muscle Ups may be scaled in a variety of ways:  assistance bands, jumping, or adding a chest to bar variation to the burpee pull ups.  Check out the Bar Muscle-up link to see how we have been updating the Video Library!

Cool Down

Foam Roll Legs, Lats and Calves, 5 minutes at least
German Stretch or German Hang, accumulate 1 minute
Pigeon Stretch, 2 minutes each leg

Our epic 10k this past Saturday for the Venice and Santa Monica Christmas Run!  Big thanks to all the reindeer and support crew!  Even the most hardened Venice Boardwalkers were smiling and cheering on our efforts!  The name Paradiso CrossFit shall not soon be forgotten!

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The first lifting session at PCF Venice!  3 Dogs, a blow up whale, some paint fumes…sounds about right to me!  Wouldn’t you know it, both Joe D and McCoy PR’d on their Snatch, and to boot, McCoy made the Outlaw Site!  (I’ll take that as a good sign:)  And of course, an extra shout out to everyone that helped out this weekend!  Thank you thank you!

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Weekend Beach Wods!  I couldn’t make it personally, but I heard a bunch of friends and family had a chance to come out and suffer…I mean, have fun with us!  We’ll be sure to do this more often!

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You may have noticed people lurking in the shadows behind our coaching staff during class.  We have a few coaches in development that we wanted you to meet officially!   We will be adding them to the coaches page with more info shortly, but in the meantime, be sure to introduce yourself and ask them lots of questions:)