Paradiso CrossFit WOD Blog
Gymnastics | Extended Hollow Glide Swing Into Toes To Bar Technique
Description Here we have a progression for the bar muscle up or a glide kip. For the progression start with bent knees. Start with a glide extension, bend the knees
Gymnastics Moves | Toes To Bar Inverted Technique
Description Here we have a demonstration on inverted toes to bar. This is a drill for getting stronger in the glide kip to muscle up. It incorporates lats and midline
Go Pats!!
Sunday, February 1, 2015 Prehab: Posterior chain flossing Overhead band distraction Bottom of squat, 1 minute Warm-up: Run 400 meters With a light Kettlebell: 10 KB Swings 10 Sumo Deadlift
January 31
Saturday, January 31, 2015 Prehab: Monster walks Banded squats x10 Downdog Calf/Ankle stretch Warm up: 30 Jumping jacks 20 Walking Lunges 15 Plank-ups 10 Ring Rows 5 Broad Jumps Cool
14.4!
Friday, January 30, 2015 Prehab: Reverse Snow Angels Reverse Plank hold 15-20 Scapula Push ups Warm-up: Row 500 meters (or Run 400 meters) 5 Press (pause at the top) 5
Rest day!
Thursday, January 29, 2015 Nutrition and Prehab PCFU classes tonight at Venice. Prehab: Wrist mobility 10-15 PVC Dislocates Samson stretch Warm-up: 100 ft Bear Crawl 100 ft. Crab walk 50
No Excuses for Justin
Wednesday, January 28, 2015 PCFU Gymnastics Class at Venice tonight at 8pm! Prehab: Posterior Chain flossing Super rack stretch 10-15 Light Good mornings Barbell assisted squat, 1 minute Warm-up: 2
January 27
Tuesday, January 27, 2015 Starting next week, the midday MDR schedule is changing to 10 and 11am with no more noon class. Sorry for any inconvenience! Prehab: Tricep mash/rack stretch
Weekly PR’s!
Monday, January 26, 2015 1 month until the CrossFit Games begins! Sign up HERE and ask a coach if you have any questions! Prehab: Keg drill, 2 minutes Bottom of
