The story continues…

Monday, November 24, 2014

Weekly Programming Links: Group Class, Venice Barbell

Gymnastics and VBC at 8pm at Venice

Prehab

Accumulate 2 minutes Hanging on the bar (varying positions)
Accumulate 2 minutes in the Bottom of the Squat
Wrist and Ankle Mobility x 60 seconds each
PVC Dislocates, 2×15 reps

Warmup

200 meter Jog
Monster Walks x 10 steps each direction
15 Squats
10 Strict Pullups or Ring Rows
Breakup into Fitness/Advanced groups for more specific warmup

Cool Down

Pec Stretch, 2×30 seconds each
Wall Extensions, 2×10 reps
German Stretch, accumulate 60 seconds
Accumulate 2 minutes Hanging on the bar (varying positions)

Fitness

Strength

20 minutes or 3-4 sets of:
Strict Pullups x Max Reps
Russian Step Ups x 6-8 each leg
Freestanding Handstand Practice x 90 seconds

Notes: Rest about 60 seconds between movements. Score your highest set of pullups in wodify. If you cannot perform a strict pullup yet, perform at least 5 reps each round with a spotter. Perform all step ups on one leg before switching, add weight and change the box height as needed. The Handstands today are about balance. If you have never been able to hold a handstand for more than a second, try the frogstand today to feel what it is like to balance on just your hands. If that is hard, try a tripod and headstand. Score your longest handstand today.

Conditioning

5 Rounds for time:
15 Push Press
10 Burpee Pullups
-15 min cap-

Notes: Prescribed is 95/65lbs and pullup bar just out of fingertip reach overhead. Scale to Dbs for the push press and jumping pullups if needed to get your chin over the bar.

Self Defense Class!

Advanced

Strength

20 minutes to establish your 1 rep max Weighted Strict Pullup and 3 Position Snatch

Notes: The Weighted pullups must start from a dead hang and pull to chin over the bar with no kip or swing at any point. Hands may be in any position you would like. Prescribed for the 3 position snatch is starting from the floor, hang at the knee and then hi hang without dropping the bar. Feel free to reverse the order and/or drop the bar between reps if needed. Try to perform 6-8 working sets of the snatches throughout the 20 minutes.

Conditioning

10 Thrusters (135/95 lbs)
5 Muscle-Ups
8 Thrusters
4 Muscle-Ups
6 Thrusters
3 Muscle-Ups
4 Thrusters
2 Muscle-Ups
2 Thrusters
1 Muscle-Up
-15 min cap-

Notes: If you can perform the weight, go for it even if you will miss the time cap. For the thrusters, focus on keeping the weight in your heels and the bar on your shoulders throughout the squat and into the press. If you cannot perform ring muscleups yet, scale to 5 jumping transitions and dips for each round.

Eli working on his pommel horse training in gymnastics class

Something that has been on my mind for a while is to continue with the history of Paradiso CrossFit.  The original story was written as a series of blog posts back in February 2012…an unlikely 10 year tale detailing that the journey from my college days to the grand opening of Paradiso CrossFit in Marina del Rey in September 2009.  At the time of that writing, we were having over-crowding issues and were actually putting people on a waitlist to maintain quality of our classes.  It was painful to turn people down but we were actively searching for a larger facility so we could help more people.  We never actually wanted 2 gyms, we wanted one bigger gym to keep the community together, but after a year and a half of searching, we found the current and amazing Venice location and went for it.  After all, if we were going to help more people in the long run, it was inevitable that we would need multiple gyms at some point and with the gyms only 2 miles apart our hope was to maintain the community feel.  This decision had a larger impact than we anticipated and was the catalyst for a lot of change for us as an organization and community over recent years.

As time has flown by, our goal of helping as many people as possible and making the world a better place through Health and Fitness has never changed.  We have always dreamed big and much like wanting to become fit and healhty, we have learned that it doesn’t matter how much you care or try or want something….you have to do it right if you want results.  There have been many struggles and sacrifices along the way, and we have learned so much about the relationships between health, fitness, nutrition, motivation and happiness, but our goal and big dreams remain in tact.

Over the next few weeks, we are looking forward to sharing some of our stories and learning experiences from the past few years.  We hope you will find this entertaining, informative and that it will provide a deeper understanding of who we are as a community and organization.