Testing Week!
Monday, February 11, 2013 Weekly Programming Links: Group Class, BBG, Gymnastics Nutrition Challenge Details being released this Wednesday with a Paleo Potluck on Friday to discuss the details! TESTING WEEK!
Valentines Day Massacre
Valentines day Massacre is a partner competition held at Crossfit Ventura. Pre-registration starts on Dec 3rd! This is a fun event, with lots of participants and awesome prizes. There is
8 Mile Saturday Run Club – Beachside Run through MDR/Venice
8 Miles – Easy Tempo Training run We will start at the PCF Venice gym and head to the boardwalk and run south to MDR and back (~4 miles), then
Third Annual PCF Mammoth Ski Trip – Sno Rep III
This is going to be a third year in the row we’ll be making a weekend trip up to Mammoth with our friends from Precision CrossFit. FRI 2/8 – SUN
Not as I had intended
Saturday, February 9, 2013 Warm-up: 5 min double under practiceSuper rack with a bandPosterior chain flossinglat activationoverhead shoulder distraction with a band practice movements! Conditioning: 2 minutes max
Stay Thirsty My Friends
Friday, February 8, 2013 Mobility: Row 500mPosterior Chain Flossing with BandT-Spine Smash with foam rollerGristleSampson Stretch Strength: 3×10 Deadlift- heaviest possible, rest 3 minutes between sets Notes: These are touch
Friends and Enemies
Thursday, February 7, 2013 Mobility/Warm up:DROMBanded shoulder distraction, 1 minute perLat activationsPosterior chain floss, 1 minute per Strength: EMOTM for 10 minutes: (Alternate movements each minute): 2 Push Press –
Riding the Pine
Wednesday, February 6, 2013 Mobility/Warm Up: Classic CrossFit Warm Up(hilarious)2 rounds, 10 reps of:-Overhead Squats w/PVC-GHD sit ups-Back extensions-Push ups -or- Ring push ups-Pull ups Gymnastics Warm-up: Perform 5 rounds
Swingin’!
Tuesday, February 5, 2013 Mobility/Warm-up: 5-10 minutes Double Under practice10 SquatsPosterior flossing w/bandGristle/GroinersSuper rack10 Good mornings Classic Strength: Spend 15 minutes and establish a 3 RM High Bar Back Squat
Challenges to come
Monday, February 4, 2013 Weekly Programming Links: Group Class, BBG, Gymnastics Mobility: Foam Roll Legs and LatsKeg DrillAssisted Bottom of the Squat Group Warmup: 10 Overhead Squats with Barbell50ft Bear
