Do You.
Friday, December 13, 2013 Prehab: PVC DislocatesExternal Rotation w/band Warm Up: 2-4 lines, all movements are two lengths of the floor, down and back: -High leg kicks-side lunges, alternating sides-knee
I Know This Much Is True
Thursday, December 12, 2013 Prehab Theraband Routine:External rotationSteps waysShoulder circles Warmup 2 min Jumping Jacks10 PVC Dislocates20 Reverse Snow Angels20 Scapula Pushups20 Lat Activations:30 Handstand or Pike Hold Gymnastics Strength
Everyone is Different
Wednesday, December 11, 2013 Prehab Foam RollGristle/GroinersAnkle Stretch Warm Up Row 250m/Run 200m10 Inch Worms10 Bird Dogs, eachStraddle on floorLeg Lifts and CirclesBottom of Squat10 Push Ups10 Front Squats w/
Tuesday
Tuesday, December 10, 2013 Mobility: Wrist mobility10 Prone dislocates10 Lat activations + 10 Bar tapsBarbell Rack stretch Warm-up: Run 400 meters10 Wall SquatsPerform unbroken with pvc, or any weight barbell:10
Weekend Excitement
Weekly Programming Links: Group Class, Advanced, Venice Barbell Club Monday, December 9, 2013 Prehab Foam Roll LegsGroinersSupported Ankle Stretch – DEMO Warmup 1 minute of Jumping Jacks, then2 Rounds:10 Wall
36th Annual Santa Monica Venice Christmas Run
Paradiso Claus and his 12 Reindeer! 36th Annual Santa Monica Venice Christmas Run! Website: http://christmasrun.com/ Saturday – December 7th, 20136:00am – Registration Opens7:30am – 10k Start9:15am – 5k Start10:15am – Kids
Portable Western Omelettes
Sunday, December 8, 2013 Mobility: Monster walks (lateral/forward/back)Tricep mashLat activationsGroiners/Gristle Agility: EMOTM for 6 min:Partner Banded Sprints, 25m – DEMO Notes: Each person will have a partner that will hold
How to Warm Up Properly to Heavy Lifting
Saturday, 12/7/2013 Prehab: Wall Extensions x10Wall Squats x10Handstand Holds x30″ Warm up: 400m Jog-then- 1 round with Barbell of:8 Bicep Curls8 Close Grip Upright Rows8 Front squats8 Push Press8
Friday Night Lights – “Elizabeth”
Come test one of the most notorious CrossFit benchmark workouts! Whether you’ve conquered Elizabeth before or you’ll be setting a baseline, what better environment than Friday Night Lights at MDR?
A Great Human
Friday, December 6, 2013 Mobility: Posterior Chain FlossFoam Roll Posterior Chain Group Warm Up; 3 Rounds: 200 meter Run10 Push ups15 Kettle Bell Swings (light weight) Strength: 5×3 Deadlift, Heavy
