Don’t Stop

Monday, January 14, 2013

Click HERE for the Weekly Programming!

Track Night at Santa Monica HIGH School this week (not College).

Mobility

Keg Drill
Ankle Mobility
Gristle and Groiners
Overhead Band Distraction
Super Rack Stretch

Group Warmup

With Barbell or PVC, perform 5 reps each for Quality:
Snatch Grip Press
Overhead Squat
Hang Snatch
Snatch

Classic Barbell Gymnastics

1) Snatch Practice: 10 snatches, perform 1 rep every 60-90 seconds, slowly building up to a challenging weight. Then, every 30 seconds, 8 lighter Snatches alternating power and full squat.

2) Clean & Jerk Practice: 10 Clean and Jerks, perform 1 rep every 60-90 seconds, slowly building up to at least 3 challenging reps. Then every 30 seconds, 8 lighter Clean & Jerks alternating power and full squat.

Notes: For those athletes newer to these movements, remember that the priority is good technique using the hips and patiently hitting each position. If pulling from the floor is difficult to maintain technique, use the hang variation that allows quality reps.

Advanced Barbell Gymnastics

1) Snatch: 5X1 @ 80%, 3X1 @ 90%, 2X1 @ 95%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat

2) Clean & Jerk: 5X1 @ 80%, 3X1 @ 90%, 2X1 @ 95%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat

Midline Strength/Cool Down

3 Rounds:
10 Slow Good Mornings with Barbell
10 Strict Toes to Bar (Sub GHD Sit Ups or V Ups)

Our first Yoga class this past Saturday at Venice!  Also happening on Wednesday nights at the MDR location!

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Bob and Suver ran in the Disney Marathon/Half Marathon.  Lara representing at the two day OC Throwdown CrossFit competition. 

Have you signed up for any upcoming events?!  

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Thank you all for the kind words and support as we have finally opened the doors of Paradiso CrossFit Venice!  While I am excited, I must confess that the primary feeling I have is not one of relaxation or completion, but a responsibility to continue moving forward!

Lets keep working together to change our country and community:

For Americans Under 50, Stark Findings on Health, NY Times

Don’t be a non-contributing zero…