Nothing like the first time.
Tuesday, October 2, 2012 Mobility/Warm-up:Row 250, easyRow 250, hardShoulder prep Strength/Skill:10 minutes to practice Handstands/ Handstand walking10 minutes to practice Muscle-ups Notes: We want as many people to try getting
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Week of Monday, October 1, 2012 Single-Sport: Running Short Interval 3-6 x 400m, rest 2:00 Hold splits within 3-5 seconds Long Interval (Track Night – bring stopwatch) 2-4 x 1000m,
Better every day
Monday, October 1, 2012 Click HERE for the weekly programming! HERE for On Ramp! Mobility/Warmup:10 minutes to perform:Row 500 metersFoam Roll Legs, 2 min eachDROMSampson Stretch, 30 seconds each10 HBB
The Power of Fermentation!
Sunday, September 30, 2012 Warm-up/Mobility:Skip rope 5 minutesDROM15 GHD Sit-ups15 Back extensions Spend 20 minutes and work on a weakness. This could be muscle-ups, double unders, butterfly pull-ups, handstand walking,
Special Weeks
Saturday, September 29, 2012 Weekend Warning! The 405 is closed Saturday and Sunday. Venice Boulevard is closed from the Sea to La Cienega on Sunday! Mobility/Warm up:Jog 800 meters and
More Goodness
Friday, September 27, 2012 Mobility/Warm-up: 500m row Shoulder Prep Gymnastics Strength: 3 Rounds with 75 seconds rest between movements: Max Effort Handstand Pushups or Regular Pushups Max Effort Strict Pullups
The Big Talk
Thursday, September 27, 2012 Check out the new CrossFit 201 Packet – A Guide to Changing your Diet and Developing a Better Understanding of Nutrition, Health and Fitness! The first
Watch Yourself!
Wednesday 9/26 Warm Up/Mobility: 10 minutes to perform – Run 200m Accumulate 1 minute bottom of squat w/ knees to elbows 10 Slow PVC Dislocates 10 x 1 Snatch Grip
Manhattan Beach 10k Run
Tuesday, September 25, 2012 Mobility/Warm-up:Quick jog or row followed by DROMPigeon on box, 1 minute eachLeg swings, 10 each direction10 Jump squats10 Good mornings w/bar (slowly) Strength:High Bar Back Squat:
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Week of Monday, September 24, 2012 Single-Sport: Running Short Interval (Track Night – bring stopwatch) 6-12 x 200m w/ 90 rest Hold splits within 3-5 seconds Long Interval 3-6 x
