Paradiso CrossFit WOD Blog
Goals, Take Three
Wednesday, January 23, 2013 Mobility/Warm Up: -T-spine Smash-DROM Group Warm Up: -Shoulder Prep Gymnastics Strength: 5 Rounds for Quality of:-5 Strict Handstand Push Ups -or- Dumbbell Press-3 Skin the Cats
Updates, reminders, and unicorns!
Tuesday, January 22, 2013 Mobility: Shoulder distraction w/bandSuper rack stretch w/ band or tricep mashAssisted bottom of squat Partner Warm-up: “Junkyard Dog”! Barbell Gymnastics: Spend 20 minutes and work up
Brush your Shoulders Off
Monday, January 21, 2013 Group Class Programming HERE! BBG programming with explanation HERE! Gymnastics programming with explanation HERE! Mobility: Keg DrillAssisted Bottom of the SquatGroiners and GristleFoam Roll Legs and Lats Group Warmup:
130121
Week of Monday, January 21, 2013 Track Night at Santa Monica HIGH School this week (not College) at 5:30p/6:30p on Monday and Wednesday (map for campus parking lot entrance on Olympic Blvd and
10 Mile Saturday Run Club Home Stretch LA Marathon Course
1/19/13, Saturday, 7:30am. Totem Pole at Ocean Avenue and Adelaide Drive (map). Email frank@paradisocrossfit.com if you have any questions. RSVP below so we know to wait for you! 10 Miles
Legendary Competitor Battle of the boxes
Legendary Competitor is hosting a competition at the LA convention centre on January 19 and January 20. On Saturday the 19th its an individual event ($80) and on the 20th
Sunday Pancakes!
Sunday, January, 20, 2012 Mobility: 10 PVC dislocates10 Overhead Squats, pause at bottomSuper rack w/bandGroiner w/ bandAnkle mobility w/ band Group Warm-up: To be performed with bar or PVC:5 reps
A little OC Recap! (Sorry it’s so Long)
Saturday, January 19 Mobility 50 Double unders or 25 attemptsSuper rack stretch with a bandHip extension with a bandAssisted squat with a bandAnkle Mobility with a band Group
The Wheel Analogy
Friday, January 18, 2013 Mobility/Warm up Row 500m / Jog 400mDROMOverhead Band Distraction Posterior Chain FlossGroiners Classic Programming: Strength: Every 30 seconds for 5:00 (22 total reps) – 2 moderate/heavy Deadlifts
