Paradiso CrossFit WOD Blog
Gymnastical!
Group Warmup/Mobility DROM – emphasize neck Wrist Stretches, 5-10 reps each position Wrist Strengthening – 2×5 reps each hand, each position Handstand Body Positioning 5×30 sec Supine/Prone Handstand with
“Mother” load!
Tuesday, May 7, 2013 Mobility: Super rack w/bandGristle/GroinersAnkle mobility w/bandMonster walks Strength: 4 x 2 1 ¼ Front Squats Notes: Stay tight in your core at the bottom while using
Second Annual Cast Iron Cook-Off
Cinco de Mayo is upon us again and what better time to show off your guac skills? ! 🙂 Last year was top notch and Brian Pink, Aims, Laura Clive
Gymnastic Strength Training Review
Weekly Programming Links: Group Class, Venice Barbell Club Monday, May 6, 2013 Mobility/Prehab: Keg Drill, 2 minutes Reverse Snow Angels, 20 reps Monster Walks, 20 steps each direction Downward
Molten Cake Brownies
Sunday, May 5, 2013 Don’t Forget Our 2nd Annual Cast Iron Cook Off Today at Mother’s Beach! 9am-3pm and beyond! See you there! Mobility: 20x Reverse Snow Angels Monster Walks
Muscle over Motor
Base Camp at 1pm today, bring a friend! 2nd Annual Cast Iron Cook off at Mother’s Beach on Sunday! Saturday May 4, 2013 Mobility/Prehab: Reverse Snow Angels, 20 repsPVC
The Diet Drink
Friday, May 3, 2013 Mobility: Downward Dog Calf StretchExternal rotation with bandWrist Mobility Gymnastics skill: Spend 15 minutes practicing the following: Triple unders Freestanding handstand practiceAlternate every 1:30-2 minutes between movements.
How to Prep for a Comp
Thursday, May 2, 2013 Mobility/Prehab: Olympic Squat on Wall, 2 minutesKeg Drill, close grip, 2 minutesGristle and Groiners Classic Strength: 7×2 Tempo High Bar Back Squat @75%-rest 60 seconds
Technique Talk
Wednesday May 1. 2013 Mobility/Prehab: Shoulder Circles w/ Theraband (3 x 10 reps, small, medium, large)Leg Circles (10 each direction each leg)Side Plank Leg Raises (10 each side) Classic
Get busy!
Tuesday, April 30, 2013 Mobility: 20 Prone dislocates15 Scapula push-upsHip extension w/ band Strength: 5 minute Vo2 Max: Notes: In this protocol, kettlebell snatches will be performed on both the
