Paradiso CrossFit WOD Blog
Goals, Take Two
Thursday, January 17, 2013 Mobility/Warm up Row 500 metersDROMShoulder Distraction with band Group Warm up Review Gymnastic movements Gymnastic Warm up 15 minutes or 5 rounds for quality of20 Double
Wednesday!
Wednesday, January 16, 2013 Mobility/Warm Up 100 Double Unders (or less)10 Squats10 Push Ups10 Strict Pull UpsW/ Barbell – 10 Good Mornings – 10 Strict Press – 10 Pause Back SquatsReview Movements for
Save the date!
Tuesday, January 15, 2012 Mobility/Warm-up: Jog 400 meters 10 Wall Squat Posterior flossing w/ band Super rack w/ band Lat activations 5 Pause Front squats w/ bar 5 Thrusters w/
130114
Week of Monday, January 14, 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
Don’t Stop
Monday, January 14, 2013 Click HERE for the Weekly Programming! Track Night at Santa Monica HIGH School this week (not College). Mobility Keg DrillAnkle MobilityGristle and GroinersOverhead Band DistractionSuper
6 Mile Saturday Run Club – Temescal Rivas Canyon Trail Run/Hike
Trail Info: http://www.venturacountytrails.org/TrailMaps/Topanga/TemescalRogersRustic.htm#TemescalRivasCanyon 6 mile Trail Run/Hike from Temescal to Will Rogers (Inspiration Point) and back! Did this trail run 3 weeks ago and loved it so we are going back!
OC Throwdown
Lara has qualified for the OC Throwdown. The Competition will be on January 12th and 13th. A crowd is always greatly appreciated and the event is extremely fun to watch.
Avocado Bacon Cups
Sunday, January 13, 2012 Warm-up: 30 seconds on, 30 seconds off for 5 minutes of: Running in place while skipping rope Group Mobility: Shoulder prep Gymnastics Strength: 5-4-3-2-1-2-3-4-5 reps of
Beast Mode
Saturday, January 12, 2012 Mobility: Hip extension with a bandOlympic wall SquatPosterior chain flossing Group warmup 400m run15 burpees15 air squatsReview and practice all movements Conditioning: “Filthy Fifty”
PCFEndurance!
Friday, January 11, 2013 Mobility: Super Rack Stretch with BandOverhead Band DistractionKeg DrillAssisted Bottom of the SquatOver and Under Fence Group Warmup: With empty barbell:5 x 1 1/4 Front Squat5
