Paradiso CrossFit WOD Blog
New Video Madness!
Weekly Programming Links: Group Class, Venice Barbell Club Monday, April 29, 2013 Mobility/Prehab: External Rotation with Theraband, 15 each side (hold an abmat under your armpit)Step Aways with Theraband,
FAJITAS
Sunday, April 28, 2013 Mobility: 20 Reverse Snow AngelsOverhead Band DistractionPosterior flossing with band Gymnastics Strength: 15 minutes or 3 Rounds for quality:5 Strict Handstand Pushups5 Kipping Handstand Pushups5 Ring
First Runner Up!
Hit the beach at 1pm with Base Camp today! Friends are welcome to attend for free! Saturday, April 27, 2013 Prehab/Mobility: Downward Dog Ankle Stretch, 20 reps each legSide Planks,
Get Outside!
Friday, April 26, 2013 Mobility/Prehab: Lateral Walks with bandOverhead Shoulder DistractionDownward Dog Ankle StretchRoll Out Hamstrings/Lower Back Classic Strength: 7 x 2 Deadlifts at moderate weight – 45 sec Rest
Course Corrected
Thursday, April 25, 2013 Mobility/Prehab: Olympic Wall Squat, 2 minutesReverse Snow Angels, 20 reps2 minutes below parallel anyhowTriceps Mash, 1 minute per arm Notes: During class,
Huge – Ification
Wednesday, April 24, 2013 Mobility/Prehab: Roll Out – Glutes, IT Band, Hip Flexors, Thoracic SpineHip Circles, 10 on each side each direction15 Hip Extensions (Squeeze the glutes)Active Hang, 60 seconds
Speed golf, anyone?
Tuesday, April 23, 2013 Mobility/Pre-hab/Re-hab: 10 Scapula Push-ups (10 each variation)Monster walks (laterally)External Rotation w/ band, 10-15 repsGroiners/Gristle Skill: 20 minutes or 4 Rounds:5 Turkish get ups per side5 Pistols
Week of 4/22/13
Monday: Base Camp Skill: Free standing hand stands 5 rounds for time: 30 Pushups 40 Squats 50 KB swings Tuesday: Bike Workout 3 Rounds: Ride 5K, rest 4 min Wednesday:
