Paradiso CrossFit WOD Blog
Tuesday
Tuesday, December 10, 2013 Mobility: Wrist mobility10 Prone dislocates10 Lat activations + 10 Bar tapsBarbell Rack stretch Warm-up: Run 400 meters10 Wall SquatsPerform unbroken with pvc, or any weight barbell:10
Weekend Excitement
Weekly Programming Links: Group Class, Advanced, Venice Barbell Club Monday, December 9, 2013 Prehab Foam Roll LegsGroinersSupported Ankle Stretch – DEMO Warmup 1 minute of Jumping Jacks, then2 Rounds:10 Wall
36th Annual Santa Monica Venice Christmas Run
Paradiso Claus and his 12 Reindeer! 36th Annual Santa Monica Venice Christmas Run! Website: http://christmasrun.com/ Saturday – December 7th, 20136:00am – Registration Opens7:30am – 10k Start9:15am – 5k Start10:15am – Kids
Portable Western Omelettes
Sunday, December 8, 2013 Mobility: Monster walks (lateral/forward/back)Tricep mashLat activationsGroiners/Gristle Agility: EMOTM for 6 min:Partner Banded Sprints, 25m – DEMO Notes: Each person will have a partner that will hold
How to Warm Up Properly to Heavy Lifting
Saturday, 12/7/2013 Prehab: Wall Extensions x10Wall Squats x10Handstand Holds x30″ Warm up: 400m Jog-then- 1 round with Barbell of:8 Bicep Curls8 Close Grip Upright Rows8 Front squats8 Push Press8
Friday Night Lights – “Elizabeth”
Come test one of the most notorious CrossFit benchmark workouts! Whether you’ve conquered Elizabeth before or you’ll be setting a baseline, what better environment than Friday Night Lights at MDR?
A Great Human
Friday, December 6, 2013 Mobility: Posterior Chain FlossFoam Roll Posterior Chain Group Warm Up; 3 Rounds: 200 meter Run10 Push ups15 Kettle Bell Swings (light weight) Strength: 5×3 Deadlift, Heavy
Athlete Spotlight
Thursday December 5, 2013 PreHab Theraband Shoulder External Rotation and CirclesOverhead Band DistractionGerman Hang Group Warmup Duck Walk, 100′10 Scapular Pushups10 Lat ActivationsBear Crawl, 100′Crab Walk, 100′30 Sec Handstand Hold60
Be Your Own Coach
Wednesday, 12/4/2013 Prehab Foam Roll, 2 minutesBottom of Squat, 1 minuteSamson, 1 minuteActive Hang, 1 minute Warm Up Walking Lunge, 20 steps10 Deck Squats10 Inverted Burpees10 Good Mornings10
