Paradiso CrossFit WOD Blog
Hot & Sweet
Sunday, May 26, 2013 Please note the special schedule for Memorial Day Weekend! No evening classes Sunday night and we will be hosting the Hero Workout “Hidalgo” Monday morning at
5 ways to improve tissue recovery
Saturday, May 25, 2013 Mobility/Prehab: 2 rounds, 10 reps each:GHD Hip extensions Standing wall extensions Wall squatsPVC dislocates in prone Strength: 3X10 Deadlift @70% Conditioning: “Team Jackie:”1000 Meter Row50 Thrusters
How Durable Are You?
Friday, May 24, 2013 Mobility/Prehab: Fire Hydrants (10 each leg)Gristle/GroinersFoam Roll Quads/IT Band Strength: 5×2 HBBS @80%- rest 60 seconds Conditioning: Team Regionals Workout #6 50 Double Unders EACH50 HSPU’s
Wax On
Thursday, May 23, 2013 Gymnastics Day! Warm up: DROMWrist Mobility30 Second Plank Hold30 Bar activations Strength/Skill: We will be working on Pulling, Single Leg, Pushup and Arch strength in the
Well that happened…
Wednesday, May 22, 2013 Mobility/Prehab Arm circles w/ theraband2o Scapular Push Ups10 Push Ups20 Fire Hydrants each leg10 Inch Worms Strength: 3X10 Bench @70% – Rest 3 minutes between sets
Tuesday
Tuesday, May 21, 2013 Mobility: Posterior flossingHip extension w/ bandExternal rotation w/ band (15 each)15 Scapula push ups Strength: 5X2 1&1/4 Front Squats- heavy, rest 60 sec. Conditioning: Partner Workout,
The Drama
Weekly Programming: Group Class, Venice Barbell Club Monday, May 20, 2013 Prehab/Mobility: Supine Overhead Stretch with PVCMonster WalksSupported Ankle StretchSide Plank Strength: 7 minutes to establish a 3rm OH Squat
Crockpot Ropa Vieja
Sunday, May 19,2013 Open Gym Only! 4-6pm in Venice! Crockpot Ropa Vieja Ingredients 1.5-2lbs chuck roast 1 yellow onion, thinly sliced 1 red bell pepper, thinly sliced 1 yellow
