Shakedown Video Recap

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

Sign up for the Open. You WILL regret it if you don’t. It is worth it, I promise!

Wednesday, February 26, 2014

PreHab

Banded Hip Extension
Theraband Routine
Gristle/Groiner

Warm Up

Run 400m
2 Rounds:
10 Push Ups
10 V Ups
20 Mountain Climbers
10 Lunges 

Strength

A) 5×5 Strict Dips + ME kipping dips – 90 sec rest
B) 5X10 OH Walking Lunges, heaviest possible – 90 sec rest

Notes: Alternate between movements.  Focus on full range of motion for dips, scale to use bands on rings or go to boxes. For the OH Lunges you can use any type of grip; snatch, clean or anywhere in between. May use kettlebells or dumbbells as needed. 

Conditioning

Row 1000 m
50 Sit Ups
30 Shoulder to Overhead (115/75)

-10 minute cap 

Cool Down

German Hang, 1 minute
Cobra Stretch, 1 minute
15 Wall Extensions

PARADISO AT THE WINTER SHAKEDOWN – PART 1 from Charlie on Vimeo.

PARADISO AT THE WINTER SHAKEDOWN – PART 2 from Charlie on Vimeo.

The Floater – Winter Shakedown 2014 from Charlie on Vimeo.

I was going to write a long post recapping this weekend and our participation at the 80 team Winter Shakedown competition. But, Charlie and Frank have been kind enough to put together some awesome videos from the event. If you have not seen these yet, take a few minutes and watch our incredible athletes pouring their hearts out for Paradiso. This is the type of effort that only an environment like this can illicit. That is why we want want EVERYONE to sign up for the Open. Following up what Frank wrote about on Monday, there is zero reason to not sign up. My biggest push for those of you on the fence about participating is that it will inevitably force you to push your limits and test yourself beyond the normal workout. You can treat it as such or you can choose to not sign up but I guarantee you will regret it as you watch someone, with no chance of competing at the next level, absolutely “going there” on every Open workout and having the satisfaction of at least seeing how they stack up against the rest of the world.