Sunday, May 8, 2016
Team Paradiso CrossFit Venice has qualified for the California Super Regional May 13-15. You can purchase tickets HERE.
Support the competition team by buying the Regionals shirt for $25 on paradisocrossfit.bigcartel.com. Use code PCFMDR or PCFVENICE at checkout for free shipping and to let us know which gym you want to pick it up at!
The VBC Summer Classic meet yesterday!
Prehab
Stretch Calves
15 Hip Extensions
20 Groiners
Warmup
Team Creation! Coach, select athletes to choose each of the following, complete each number as a team before moving on:
1. A cardio movement lasting 3min or less
2. 1 arm stretch and one leg stretch lasting 2min or less total
3. 2 dynamic movements working large muscle groups to be completed in 2 min or less
1. A cardio movement lasting 3min or less
2. 1 arm stretch and one leg stretch lasting 2min or less total
3. 2 dynamic movements working large muscle groups to be completed in 2 min or less
Conditioning
For Time:
Run 1 mile
21 Clean and Jerks, 155#
Run 800 meters
21 Clean and Jerks, 155#
Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here
Notes: L1: Run half the distance. DB clean and jerks 15/10
L2: 75/55
Rx: 135/95
Rx+: 155/105 (note in comments)
U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan.
L2: 75/55
Rx: 135/95
Rx+: 155/105 (note in comments)
U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan.
He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.
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Cool Down
Foam Roll Quads
Stretch Calves
3×15 GHD sit-ups alternating with 3×8 single leg glute bridges each side
Stretch Calves
3×15 GHD sit-ups alternating with 3×8 single leg glute bridges each side
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