Open for WOD!

Wednesday, January 9, 2013

Mobility:

Keg Drill
Olympic Wall Squat
Overhead Band Distraction

Group Warm Up:

400 m Run
5 T-push ups, each side
10 PVC Dislocates
10 Overhead Squats
10 Power Snatches

Barbell Gymnastics:

EMOTM for 8 minutes perform:  1 Power Snatch+1 Hang Power Snatch

Notes:  Advanced Athletes use 75% of your 1RM Snatch.  If you are just learning positioning, work from the hang and prioritize proper receiving position over depth.  This means you may be performing two Hang Power Snatches.

Conditioning:

Five rounds for time of:
10 Toes to bar
10 Power snatches, 75/55
10 Wall ball shots, 20/14

-12 minute Cap-

Notes:  Sub the Toes to Bar for V-ups or Situps, scale the weight and work from the Hang position for the Snatch as needed!

Cool Down:

Couch Stretch
Cobra Stretch
Foam Roll

First WOD at PCF Venice!

I couldn’t be more excited for what has been going on in the PCF community.  The new box is open.  Having the opportunity to run the first class at the Venice location was invigorating, exciting and awesome, to say the least.  I will never forget that moment when I walked outside the front door as the sun was just coming up and shining on the mountains to the North.  The mountains had this amazing bright orange to them.  All felt right.  All of the stress of opening a new box in Venice was completely gone in that moment.

I can’t thank everyone enough who came out to help the past week/months to get Venice up and running.  But most of all, Diso, Martina, and Gretchen need a huge thank you for everything they have done.  Personally, I am grateful for the opportunity they have given me in my life.  They have worked so hard and none of it has gone unnoticed.  I can’t wait to see how the community continues to evolve (we all know Diso has big plans) and I feel so fortunate to be a part of it.  High fives all around!