Testing Week!
Remember our schedule will be limited this weekend due to the CrossFit Games Regional Competition! Weekly Programming: Group Class, Venice Barbell Club Monday, May 13, 2013 Prehab/Mobility: Supported Ankle Stretch,
Carrot Cake
Sunday, May 12, 2013 Mobility: Monster walksDownward Dog calf stretch x 20Hip extension w/ band Skill/Strength: 100 Ups Drill, Beginner10 High hang Clean Pulls100 Ups Drill, Advanced 10 1 ¼
If Possible . . .
Saturday, May 11th, 2013 Warm up/Mobility: Olympic Squat on Wall, 2 minutesActive Bar Hang, 1 minute cumulativeGristle/Groiners, 1 minute Classic Strength: 7×2 Tempo High Bar Back Squat @75%-rest 60 seconds
The California Burger
Friday, May 10, 2013 Mobility Overhead Band DistractionExternal Rotation w/TherabandPVC Dislocates- 15 reps Kettlebell Warm up: Every 90 seconds for 6 minutes (last set is on the 6th minute) 5
Thirty Something
Thursday, May 9th, 2013 Warm up/Mobility: Posterior chain floss, 1 minute per legKeg Drill, 1 minuteFire Hydrants, 10 each direction, each leg Classic Strength: 7 x 3 Deadlifts, rest as
Gymnastical!
Group Warmup/Mobility DROM – emphasize neck Wrist Stretches, 5-10 reps each position Wrist Strengthening – 2×5 reps each hand, each position Handstand Body Positioning 5×30 sec Supine/Prone Handstand with
“Mother” load!
Tuesday, May 7, 2013 Mobility: Super rack w/bandGristle/GroinersAnkle mobility w/bandMonster walks Strength: 4 x 2 1 ¼ Front Squats Notes: Stay tight in your core at the bottom while using
Second Annual Cast Iron Cook-Off
Cinco de Mayo is upon us again and what better time to show off your guac skills? ! 🙂 Last year was top notch and Brian Pink, Aims, Laura Clive
Gymnastic Strength Training Review
Weekly Programming Links: Group Class, Venice Barbell Club Monday, May 6, 2013 Mobility/Prehab: Keg Drill, 2 minutes Reverse Snow Angels, 20 reps Monster Walks, 20 steps each direction Downward
Molten Cake Brownies
Sunday, May 5, 2013 Don’t Forget Our 2nd Annual Cast Iron Cook Off Today at Mother’s Beach! 9am-3pm and beyond! See you there! Mobility: 20x Reverse Snow Angels Monster Walks
