Sunday, April 10, 2016
The new semester of PCF University begins next week! If the Open exposed your weaknesses, now is the time to address them. Check out the rowing, snatching, and kipping classes and start getting ready to crush next year!
Team Paradiso CrossFit Venice has qualified for the California Super Regional May 13-15. You can purchase tickets HERE.
We are holding a USAW sanctioned meet, the VBC Summer Classic, on Saturday May 7th. You can REGISTER HERE.
“Cousin It” doing some clean pulls
Prehab
10 scapular pushups
10 hanging lat activations
10 groiners each side
10 single leg calf raises
Warmup
400m run
Across the Floor:
Inch Worms
Samson lunges
Frogger hops
Burpee broad jumps
Banana Roll! see video (go to :25)
https://www.youtube.com/watch?v=okkc07gIzOY
Conditioning
Woehlke
3 rounds, each for time of:
4 jerks
5 front squats
6 power cleans
40 jumping lunges
50 push-ups
60 sit-ups
Rest 3 minutes between rounds.
Brian Woehlke, 29, of Detroit, Michigan, died at the scene of a fire in Westland, Michigan, on May 8, 2013. Woehlke graduated from the Schoolcraft Fire Program in 2008 and joined the Western Wayne Fire Authority in 2012. He is survived by his wife, Jennifer; daughter, Ava; parents, William and Elizabeth; brothers, William, Robert and Bradley; and numerous other friends and family members.
Notes: L1: DB’s 15/10, banded or knee push-ups
L2: 65/45, banded or knee push-ups
Rx: 155/105
Rx+: 185/135
Stretch Calves :30 each side
Foam Roll IT band
Super Rack Stretch
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