Is that the pain face I see?!?  You need more Lacrosse Ball in your testy bits…

8 Min Cap
Kipping & Butterfly Pull Up Technique

For Time 21-15-9 of:
Thruster (95/65)
Pull Ups
***at 12 Minutes***
8M AMRAP
50 DUs
25 K2E
40 DUs
20 K2E
30 DUs
15 K2E
20 DUs
10 K2E
10 DUs
5 K2E

Calf Mobility

We’ve been prepping for Fran now for the last couple weeks.  There are many ways to get faster at Fran.  Besides the Butterfly, the Thruster is an easy place to lose a lot of energy.  Here is a way to improve your thruster.  Vertical spine and a tight rack is the key.

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=1KNZsE0RSzY[/youtube]

FIT girls can squat!  Nice Squat Jessica!

What’s the heaviest Turkish Get Up you can do?
15M to find your MAX Turkish Get Up

10,9,8,7,6,5,4,3,2,1
KBS 53/35
Burpees
1 Turkish Get Up each arm in between rounds 53/35

Technique
Handstand Positions and Handstand Walks

The Turkish Get Up is a great movement, if you have the shoulder mobility for it.  Here’s a great video on the Turkish Get Up.  Your question today?  Based upon the Shoulder Mobility we’ve seen so far.  How would you mobilize your shoulder so that you could effectively carry the weight?

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=GdAXt7YyGe0[/youtube]

What’s that I see?!?  A little Fight Gone Bad action?!?  Nice work on Saturday!

Clean
5,5,3,3,1,1,1

8-5-2
Clean & Jerk 155/110
Muscle Ups

Muscle Up Practice
or
4-3-2-1
HSPU
Muscle Ups

Want a better Muscle Up? How do you get there?  Mobility!  It’s always about mobility!  Mobility is limiting your movements if you’re like the rest of us…  We’re all in the same boat.  Do what Kelly Starrett does, but don’t do the 1 arm Ring wave…

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=pl-bGCY5ARU[/youtube]

3 days left on our membership sale.  Prices go up 5/1.  Once they go up, they will never be this low again.  Lock in your low rate now before it’s too late.

“Goals”
Back Squat
5-5-5-5-5
Technique must be perfect for the full set before moving up in weight (including full depth)

Partner WOD
3 Rounds
Farmers Carry- 1 Lap around gym 53/35 (1 KB in each hand)
ME Toes 2 Bar
Row 2oom
ME Back Squat 135/95
Partner 1 does Farmer’s Carry while partner 2 does ME T2B. Switch after lap. THEN- Partner 1 Row 200M while Partner 2 does ME Back Squats. Switch at 200m. Repeat for 3 rounds.

4M Lacrosse Ball Glutes

Very little affects your glutes like high volume squats done correctly.  When your glutes are trashed, careful mobility work can keep you walking.

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=0c7iKglr6J8[/youtube]

Packed house today!  Great job today on Fight Gone Bad.  A special Congratulations to David Missal on doing 5 rounds!

Its Hero Sunday today at F.I.T. | Park Meadows CrossFit. Today we give respect to those who gave their lives in service of our country.  On Sundays we pay our respects to those brave men and women by completing a WOD dedicated to them.  It’s an excuse to push harder, never give up, and be thankful for the lives we have.  Today’s hero is:

For Time:
Five rounds of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.
Timothy is survived by his wife Megan and one-year old son T.J.

DT is all about keeping your core and spine tight.  If you lose your spine stability, you lose the ability to move weight effectively.  Follow today’s mobility in order to be properly prepped for one of my favorite Hero WODs.

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=ULj-K0DsjPE[/youtube]

Come enjoy a surprise at 8am and 10am this morning.  We have something VERY rare in store for you.  The WOD is going to be fun too!

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:
Wall-ball: 20/14 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75/55 pounds (Reps)
Box Jump: 20/14″ box (Reps)
Push-press: 75/55 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Where does Fight Gone Bad come from?  Here’s a look into the original reason Fight Gone Bad was created.  It’s a classic! What’s the goal of Fight Gone Bad?  It’s to not stop…

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=DC19O4cgvp4[/youtube]

I love CrossFit because it’s all about community.  It’s always nice to get a great workout.  It’s even better when you can share it with friends.  You are building an incredible community here at F.I.T., and it’s been fun to watch.  What’s the next community event?  SPARTA!!!!!  Join us for the Spartan Race!

Thrusters
5,5,3,3,3
Increase weight each set

16 Min
Odd Rounds
7 Thrusters 115/80
Even Rounds
7 Pull Ups
Choose a Thruster weight you can do 7 straight Thrusters at

4 Minutes
1 Min Foam Roll Each Quad
1 Min Couch/Ninja Stretch each leg

Today is similar to Fran.  It’s the movement combination that hurts every single time.  Preparing for Fran can be one of the most trying warmups out there.  How should you prep for a “Fran” style workout?  Here’s a great way to do get loose for these movements.  What’s the key?  Be careful not to collapse your T-spine as you drop into the Squat.  That’s an energy leeching bad position.  Enjoy 🙂

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=vYTHwlV78y4[/youtube]

More PR’s at the Pow3r of Three comp!?! Keith matched his 215# Snatch, Sean hit a 405# Deadlift, and Matt Hang Power Cleaned 185#!  It’s great seeing PR’s all over the place!  I apologize for the blurry pic.  It was the best of what we had!

10 Minutes to find a Max Height Box Jump

5 Rounds
5 Deadlifts 315/215
10 Box Jumps 30/24
15 Burpees
*Deadlift Weight capped at your max 5RM that you can “touch and go” with perfect form.

2 Rounds
1 Min Scorpion Stretch each side
1 Min Calf Foam Rolling each side
1Min Calf Stretch each side

I posted this video before, but I think it’s important to revisit when we’re looking at deadlifts and burpees in the same WOD.  As we tire, form begins to slide.  When your deadlift form begins to fail, you’re opening yourself up for injury.  What’s the best way to do prevent it? Proper loading every single time.  Follow this loading sequence for a strong deadlift, whether you’re on your 1st rep, or your 20th.  Have you started your CrossFit Journal subscription yet?

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=6JgGPWoYXqk[/youtube]

It’s hard to believe it’s been 6 months!  We’ve grown from our humble beginnings to 200 members.  Thank you everyone for your support and help as we’ve grown.  More fun things to come!

Snatch Balance
5,5,3,3,3

3 rounds
7 Snatch 135/95
9 V-Ups
11 KBS 70/53
“Focus on catching the Snatch Low”

Kipping Practice
Pull Ups, Toes 2 Bar, Knees 2 Elbows

Snatch prep!  Get ready to catch at the bottom of your snatch!

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=HgEgIGE2ZI8[/youtube]

KidFIT is in full swing!  If you’ve wanted to get your kids moving in a FIT program, now’s the chance.  Look at those cleans!

10M Cap
HSPU
Technique
Focus on not overextending

7M AMRAP
ME Strict HSPU
15 Hollow Rocks
1M Rest
7M AMRAP
5 Strict HSPU
15 Sit Ups
55 Double Unders

7M EMOM
ME Unbroken Double Unders
When you fail, but not before 30s, L-Sit until reset.

The Handstand Push up can be one of the harder movements we use in CrossFit.  There are some secrets to a good Handstand Push up.  The main one?  Solid core in a neutral spine position.  Over Extension makes us work much harder and can make the movement impossible.   This video is on the Hollow Body Position, the most fundamental position in any gymnastics movement.  The series is titled “Finding and Developing Your Handstand Push Up” Carl Paoli is a great resource for gymnastics movements.

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=RB__eF62fLQ[/youtube]