The Shakedown!

Track Night at 6pm and Yoga at 8pm – Sign up HERE!

Drink Water!

Wednesday, February 19th, 2014

PreHab

Theraband Routine
Keg Drill
Overhead Band Distraction

Warm Up

Run 400m
2 Rounds:
10 Lunges
10 Kettlebell Swings
10 V Ups
5 Toes to Bar
5 Push Ups

Strength

A) 5x ME unbroken TTB – Rest 60 seconds
Notes:  Sub with 20 Tuck ups or hanging knee raises.  Do your best!

B) 5X10 Walking Lunges in Front Rack, heaviest possible – Rest 90 seconds
 
Notes: Alternate between A and B movements.  There are less reps for the lunges this week, so be sure to challenge yourself with weight!

Conditioning

For time:

Row 500m
21 KBS 24/16kg
21 HSPU
Row 500m
15 KBS 24/16kg
15 HSPU
Row 500m
9 KBS 24/16kg
9 HSPU 

-18 min cap-

Notes: Focus on full lockout with HSPU, if you need more than 2 abmats then switch to feet elevated on bench or box.  Dumbell Push press may also be performed.

Cool Down

Plank Hold, 1 minute
Hollow Hold, 1 minute
Samson Stretch, 1 minute each

In follow up to Lauren’s post from last night about working with and competing on a team, I encourage everyone to come out to the Winter Shakedown this Saturday at CrossFit RepScheme in Northridge. This is one of the premier team competitions in Southern California and there will be multiple games athletes and incredible performances all day. Many of these performances will be from our SIX teams representing Paradiso. Our stable of competitors have been training their asses off for this weekend and for the Open to follow. I believe every team we have there on Saturday will show the virtuosity that our gym has become known for in terms of movement, standards, and sportsmanship. It will be an exciting day and it kicks off early! Check out the link in the upcoming events tab on the right for more details.