Paradiso CrossFit WOD Blog

Week of 11/18/2013

Monday – Snatch Day 1) Snatch from 2″ off floor: 2 reps @ 85-90%/4 sets 2) Front Squat/Back Squat: 4/8 – 5 sets @ 80% of max FS    Tuesday

Battle of the Boxes

Our friends at CrossFit Ventura are hosting another awesome Team Competition and PCF is making a strong showing. Again. This is one of the first SoCal CrossFit Team comps and

Fatty,fat,fat!

Sunday, November 17, 2013 Mobility: Trap smash with barGroinersSamson stretch20x Scapula Push-ups Agility: 5 Rounds or 10 minutes of:1 Half Star agility drill30 seconds ME Lateral box jump Push off5

Ice Cup Massage

Saturday, November 16, 2013: Just a reminder, due to the number of athletes and coaches competing tomorrow, we will only be having open gym hours. Check the schedule for details! 

How’s your Mo?

Friday, November 15, 2013 Prehab: Prone PVC Dislocates Shoulder Circles w/theraband Samson Stretch Warm Up: 2 Rounds of: -10 Good Mornings with BB -10 Burpees -30 Grasshoppers Strength: 1a) 4×4

Motivation

Thursday, November 14, 2013  Prehab: 15 Fire hydrants each side10 Prone PVC Dislocates10 Reverse Snow Angels  Warm up: Run 400 metersDROM  Gymnastics Strength:  5 Rounds for quality: 12 Standing Dumbbell

Video Feedback

Yoga at 8pm tonight at Venice – Sign up HERE Wednesday, November 13, 2013 Prehab Theraband  – Shoulder Circles – External RotationFoam RollSamson Stretch Warm Up Run 200m10 T Push Ups10 PVC

Tuesday updates!

Tuesday, November 12, 2013 Prehab/Mobility: Monster walksSuper rack stretchSamson stretch Warm-up: Jog 400 meters10 Pause front squats (3 count)10 Push press10 Good mornings5 Hang power cleans5x 1 Hang clean +

My abs are sore!

Weekly Programming Links:  Group Class, Advanced, Venice Barbell Club Monday, November 11, 2013 Prehab Fire Hydrants Groiners Samson Stretch   Warmup   Row 500 meters 10 Wall Squats – DEMO

Week of 11/11/2013

Monday – Snatch Day 1) Hang Snatch: 60% x 3, 70% x 3, 75-80% -3 x 3, 85-90% – 2 x 2  2) Front Squat/Back Squat: 4/8 – 5 sets