Wax On
Thursday, May 23, 2013 Gymnastics Day! Warm up: DROMWrist Mobility30 Second Plank Hold30 Bar activations Strength/Skill: We will be working on Pulling, Single Leg, Pushup and Arch strength in the
Well that happened…
Wednesday, May 22, 2013 Mobility/Prehab Arm circles w/ theraband2o Scapular Push Ups10 Push Ups20 Fire Hydrants each leg10 Inch Worms Strength: 3X10 Bench @70% – Rest 3 minutes between sets
Tuesday
Tuesday, May 21, 2013 Mobility: Posterior flossingHip extension w/ bandExternal rotation w/ band (15 each)15 Scapula push ups Strength: 5X2 1&1/4 Front Squats- heavy, rest 60 sec. Conditioning: Partner Workout,
The Drama
Weekly Programming: Group Class, Venice Barbell Club Monday, May 20, 2013 Prehab/Mobility: Supine Overhead Stretch with PVCMonster WalksSupported Ankle StretchSide Plank Strength: 7 minutes to establish a 3rm OH Squat
Crockpot Ropa Vieja
Sunday, May 19,2013 Open Gym Only! 4-6pm in Venice! Crockpot Ropa Vieja Ingredients 1.5-2lbs chuck roast 1 yellow onion, thinly sliced 1 red bell pepper, thinly sliced 1 yellow
CrossFit Games SoCal Regional Competition!
The top 30 teams from the Southern California region will be competing May 17-19 to determine the top 3 teams that will advance to the CrossFit Games! Come watch
The Time is Now.
Friday, May 17, 2013 Please note: limited schedule at both gyms today due to Regionals! Mobility/Prehab: Fire Hydrants- 15 reps each sideMonster Walks- 10 steps both directionsGristle/GroinersWrist Mobility Strength: 20
The Escape
Thursday, May 16, 2013 Warm up/Mobility: Olympic Wall Squat, 2 minutesSuper Rack, 1 minute per armOverhead Band Distraction, 1 minute per armFire Hydrants, 10 each leg, each direction Strength: 20
The Team.
Come test your 5k at Base Camp today! Wednesday, May 15, 2013 Mobility/Prehab Foam Roll – Lats, Thoracic, IT Band..etc.Active Hang – 1 minute15 Scapular Push UpsGristle/Groiner Gymnastics Strength:
Due Diligence
Tuesday, May 14, 2013 Don’t forget our abbreviated schedule for Friday and the weekend! Mobility: Posterior flossing with bandShoulder circles with bandKeg drill Strength: 20 Minutes to establish a 1RM
