Upcoming Events!

Open participants have until 5pm today to register and input their results from WOD 14.5.

Weekly Programming Links:  Group Class, Venice Barbell Club, Track Night

Monday, March 31, 2014

Prehab

Side Plank with Leg Raise
Banded Hip Extension
Keg Drill
Overhead Band Distraction

Warmup

2x rounds through, :60 each movement:
Jumping Jacks
Light KB Swings
Situps
Walking Lunges
Gristle or Groiners

Classic Strength

A) 3×20 Front rack Walking Lunges- Rest 90 seconds
B) 3xME Handstand hold- Rest 90 seconds

Notes: Alternate A and B sets.  For busier classes, KB’s or Dumbbells may be used.  Prioritize keeping tight midline during the lunges while working to continuously move through each step (no pausing to gather feet).  For Handstand hold, try “nose and toes” against the wall or freestanding.

Advanced Strength

1) Back Squat – 1 attempt to establish a 20RM – rest 1:00
2) Front Squat – Max reps @ 100% of #1 (after 1:00 rest)

Notes: Add 5-10# from last week, but not heavy enough to fail.

Conditioning

4 rounds for max reps:

1 minute ME Pull ups
1 minute ME Box jump overs (24/20”)
1 minute ME Ring dips
1 minute ME Sit ups

Notes: Use boxes or bands for ring dips, may also substitute with push-ups.

Cool Down

Couch Stretch, 1 min each
Lat Stretch, 30 sec each
German Hang, 2 x 20 sec

Even though the Crossfit Open officially ends today there are still plenty of things to do inside and outside the box over the next two weeks.  Check them out!

Gretchen Helt Art Show – Wednesday, April 2
Come support coach G at the Opening Reception of her art exhibition at Waterloo and City this Wednesday from 5-8pm!  No matter what you should check out her work at www.gretchenhelt.com.

CicLAvia – Iconic Wilshire Blvd – Sunday, April 6
CicLAvia is open to the public and free of charge. Registration is not required and there is no starting or ending point along the route. From 9 a.m. – 4 p.m., CicLAvia – Iconic Wilshire Boulevard offers six miles of car-free, open streets and participants can join the fun at any point along the route.  More than 100,000 participants will have fun biking and strolling and using other alternative transportation as they connect with with businesses, outdoor exercise, diverse neighborhoods and each other.  The route will connect One Wilshire in Downtown Los Angeles to Fairfax Avenue along Miracle Mile.  Visit www.ciclavia.org.  

Beach WOD is back! – Saturday, April 12
Summer is back, and so is Beach WOD on Saturdays at 11:30am.  This specialty class will only run during the summer months, so get a tan while you can!  LG is pumped up and ready to go!

Bring a Friend Day – Saturday, April 12
The last bring a friend day was a huge hit, and moving forward we will be opening the gym to your friends and family once per month.  The next bring your friend day will be in two weeks, so start bugging your friends now!