Sunday

Sunday, December 21, 2014

Prehab:

Ankle mobility
Samson stretch
15-20 Scapula Push ups

Warm up:

Jog 200 meters
2x:
10 Goblet Squats
10 KBS
10 Russian Twist (l/r=1)
6 T-Push ups

Cool down:

Calf stretch
10 Jefferson curls
Pigeon

Fitness Conditioning

“Whitten”
Five rounds for time of:
22 Kettlebell swings, 2 pood/1.5 pood
22 Box jump, 24/20 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20/14 pound ball
-40 min cap-

Notes:  Scale down the weight and reps to try and finish before the time cap.  New athletes and those with overhead mobility issues should perform russian style swings.

Untitled

Gonna miss you, B.  

Advanced – REST DAY!

Mobility and Maintenance:

Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them

Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them

Choose 1-2 Upper Extremity Mobility Drills and spend 5-10 minutes with them.

Nutrition Preparation:

Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:

Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Try a Free Class! Holiday Specials!

Subscribe to receive new blog posts and upcoming events!



Created by Webfish.

Upcoming Events

CrossFit Journal

Marketing Articles

Why Hire a Venice Personal Trainer at Paradiso?

Lose Weight and Tone Muscle at our Venice Fitness Center

Choosing a Venice Exercise Center

5 Reasons to Try CrossFit at Our Venice Health Club

Venice Best Gyms | What to Look for in a Gym

How a Venice Group Exercise Class Can Skyrocket Your Results

How Our Venice Fitness Club Can Boost Your Self-Confidence

Why Our Marina Del Rey CrossFit Gym is so Popular

Questions to Ask a Marina Del Rey Personal Trainer

A Venice CrossFit Gym for the Entire Family

3 Paradiso Benefits You Won't Find at Your Average Marina Del Rey Fitness Club

Marina Del Rey Best Gyms | 3 Reasons to Check Out Paradiso

Marina Del Rey Group Exercise Class | See How Our Members are Establishing Lifelong Friendships

Why Paradiso is Consistently Rated the Top Marina Del Rey Exercise Center

How to Choose the Right Santa Monica Personal Trainer

Experience Renewed Self-Confidence at Our Marina Del Rey Health Club

5 Things to Look for in a Santa Monica CrossFit Gym

7 Reasons You're Not Seeing Results at Your Santa Monica Exercise Center

How to Get the Most from Your Marina Del Rey Fitness Center

Are You Unsatisfied with Your Santa Monica Fitness Center

Culver City Best Gyms | Why It's Not Enough to Just Show Up

Looking for a Santa Monica Health Club with a Sense of Community?

Getting Results from Your Santa Monica Group Exercise Class

When Your Santa Monica Fitness Club No Longer Challenges You

How to Choose the Best Culver City Fitness Center

Need a Culver City Exercise Center? 3 Reasons to Choose CrossFit

Need a Culver City Personal Trainer? Paradiso Can Help

Find the Ultimate Culver City CrossFit Gym for Weight Loss

Culver City Health Club | 3 Reasons Why You Won't Plateau at Paradiso

Santa Monica Best Gyms | Reasons to Consider Paradiso