Thank You!!

Wednesday, December 12, 2012

Mobility:

Keg Drill
Overhead Band Distraction
Assisted Bottom of Squat

Group Warm-up:

400 meter run
To be performed w/PVC…
10 Good Mornings
10 PVC Dislocates
10 Overhead Squats
10 Hang Power Snatch
10 Power Snatch

Classic Programming

Barbell Gymnastics

1) Every 45 seconds for 5 minutes:
1 Power Snatch + 1 Hang Power Snatch @ light/moderate weight 

2) Every 45 seconds for 5 minutes:
1 Power Clean + 1 Hang Power Clean @ light/moderate weight 

Notes: These are consecutive reps. The weight should be light enough to maintain perfect positions each rep. 

Conditioning

Choose one…
Row: 4X500m – rest 2:1 
Run: 4X400m – rest 2:1 

Notes: These intervals are 2:1 rest meaning the efforts should be all out efforts. Falling off pace of the subsequent splits is acceptable as this gives the athlete an idea of their limits.

 

Advanced Programming

BB Gymnastics

1) Every 45 seconds for 5 minutes:
1 Power Snatch + 1 Hang Power Snatch @ 70% (of max Snatch any style)

2) Every 45 seconds for 5 minutes:
1 Power Clean + 1 Hang Power Clean @ 70% (of max Clean any style)

Notes: These are consecutive reps. The weight should be light enough to maintain perfect positions each rep. 

Conditioning

Choose one…
Row: 4X500m – rest 2:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Run: 4X400m – rest 2:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Notes: These intervals are 2:1 rest meaning the efforts should be all out efforts but given the +/- 5 second penalty, each set split should be close. This is very difficult. 

Cool Down:

Foam Roll Quads, 2 min
Calf Stretch, 1 min each leg
Pigeon, 1 min each leg 

IMG_0951

Awesome weekend, something I will always remember…the reindeer sleigh

I wanted to take this opportunity to express my sheer gratitude to all the members that have been helping with the construction, destruction, and painting that has been going on at the new Paradiso CrossFit-Venice location.  The more and more I am around all of the members, I feel this overwhelming gratitude for the life I have been given and the people that surround me.  I moved to Venice/Santa Monica about 15 months ago and never thought I would be involved in a CrossFit community like I am today.  You all have let me into your circle and I couldn’t be more grateful for the athletes I have met and the friendships I have created.  You guys continue to surprise me with your athleticism, passion, perseverance, and commitment.  Thank you for an amazing 2012 (this may be a bit early) and I cannot wait to see what next year brings for all of us.  Thank You!!!   

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