The K.I.S.S. Challenge is coming to F.I.T. | Park Meadows CrossFit.

It’s time to dial it in on health and fitness goals, just in time to kick off summer.  We are looking for our members and non-members alike to join us in a 1 month challenge.  This challenge is meant to re-build good habits, as a foundation for more intense challenges to come!  Winner gets a FREE MONTH MEMBERSHIP!  Click here for details!

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

100 Partner Ball Throws

I like to think of this as Fran with running.  That being said, the more upright your Thruster is, the easier you will get through todays WOD.  Spine mobility is your friend!

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

The K.I.S.S. Challenge is coming to F.I.T. | Park Meadows CrossFit.

It’s time to dial it in on health and fitness goals, just in time to kick off summer.  We are looking for our members and non-members alike to join us in a 1 month challenge.  This challenge is meant to re-build good habits, as a foundation for more intense challenges to come!  Winner gets a FREE MONTH MEMBERSHIP!  Click here for details!

Rounds in 30 min:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA.
He is survived by his father Steven McGhee of Myrtle Beach SC, his mother Sherrie Battle McGhee, and his brother Zachary.

8×400 with a partner, for time

What’s the best way to prep for Deadlift?  Follow this mobility WOD for a great way to prep for a high volume day.

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=V5jcPSxQZo0[/youtube]

The summer is packed with events at F.I.T. | Park Meadows CrossFit.  June starts us off right with some fun WODs and a small competition, followed by great information for everyone!  Save the dates!

Upcoming Events at F.I.T.| Park Meadows CrossFit:

6/13- 6pm. Friday Night Fights- A once per month free competition for gym members & some friends at CrossFit KADA and Highlands Ranch CrossFit.  Details coming soon!  This is for EVERYONE to participate in!

6/14- 9 & 10am. Outside WOD at Road Runner sports.  We’re moving the WOD outside to the parking lot at Road Runner Sports.  It’s going to be great!  It’s FREE, it’s fun, and it’s going to have a ton of people present.

6/22 1-5pm Deadlift Seminar with Jesse Branham, current American USPA Deadlift record holder for age and weight division. (551 deadlift age40-44/198lb). Cost is $40.  An incredible way to get better at the Deadlift without pain.  Click here for information.

6/25 7-830pm.  FREE Prevention and Treatment of Sport Injuries seminar put on by our partner University of Colorado Hospital.  RSVP to [email protected]

Snatch. Complete 30 reps, focusing on technique, only getting moderately heavy (no more than 80% of 1RM)

2011 CrossFit Games Open, WOD 1:
AMRAP 10 of:
30 Double Unders
15 Ground to Overhead (75/55) (snatch or clean and jerk)

3×10 each of GHD Sit Up and Pull Up. For the pull up, choose a more challenging style than you would use in a WOD, for example, if you usually kip, try strict or butterfly.

How are your shoulders?  Tight maybe?  If they weren’t before, they will be now.  This video shows us a couple great ways to mobilize the shoulders.  Enjoy!

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

The summer is packed with events at F.I.T. | Park Meadows CrossFit.  June starts us off right with some fun WODs and a small competition, followed by great information for everyone!  Save the dates!

Upcoming Events at F.I.T.| Park Meadows CrossFit:

6/13- 630pm. Friday Night Fights- A once per month free competition for gym members & some friends at CrossFit KADA and Highlands Ranch CrossFit.  Details coming soon!  This is for EVERYONE to participate in!

6/14- 9 & 10am. Outside WOD at Road Runner sports.  We’re moving the WOD outside to the parking lot at Road Runner Sports.  It’s going to be great!  It’s FREE, it’s fun, and it’s going to have a ton of people present.

6/22 1-5pm Deadlift Seminar with Jesse Branham, current American USPA Deadlift record holder for age and weight division. (551 deadlift age40-44/198lb). Cost is $40.  An incredible way to get better at the Deadlift without pain.  Click here for information.

6/25 7-830pm.  FREE Prevention and Treatment of Sport Injuries seminar put on by our partner University of Colorado Hospital.  RSVP to [email protected]

5 minutes of Toes to Bar Practice
2 Minutes of Max Effort of: Ab Mat Sit Ups

For time:
Run 400
50 Box Jumps (24/20)
Run 400
40 Thrusters (65/45)
Run 400
30 Push Ups
Run 400
20 Toes to Bar
Run 400
10 Muscle Ups

Roll out as group.

Only 50 box jumps?  Is that all?!?  Technique in Box Jumps is incredibly important.  When you do Box Jumps with bad technique, you are adding effort, tension, torque, and fatiguing yourself substantially faster.  So what do you do about it?  Think of a squat.  the mechanic is the same.  This is a long video, and an extremely useful video for how to Box Jump easier.  Enjoy!

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=MZDXc_hLvf4[/youtube]

The summer is packed with events at F.I.T. | Park Meadows CrossFit.  June starts us off right with some fun WODs and a small competition, followed by great information for everyone!  Save the dates!

Upcoming Events at F.I.T.| Park Meadows CrossFit:

6/13- 630pm. Friday Night Fights- A once per month free competition for gym members & some friends at CrossFit KADA and Highlands Ranch CrossFit.  Details coming soon!  This is for EVERYONE to participate in!

6/14- 9 & 10am. Outside WOD at Road Runner sports.  We’re moving the WOD outside to the parking lot at Road Runner Sports.  It’s going to be great!  It’s FREE, it’s fun, and it’s going to have a ton of people present.

6/22 1-5pm Deadlift Seminar with Jesse Branham, current American USPA Deadlift record holder for age and weight division. (551 deadlift age40-44/198lb). Cost is $40.  An incredible way to get better at the Deadlift without pain.  Click here for information.

6/25 7-830pm.  FREE Prevention and Treatment of Sport Injuries seminar put on by our partner University of Colorado Hospital.  RSVP to [email protected]

“GOALS”

Bear Complex 7×3 unbroken

“GLORY”:

5 Rounds of 3 min AMRAP/1 min REST

5 GHD Sit Ups (or 10 AbMat Sit Ups), 10 KB Swings (1.5/1)

“GRIND”

Tabata Push Ups

How do we properly use the GHD? “The purpose of the GHD is to teach an athlete to develop and maintain midline stability throughout all exercises”.  It is not a “Sit Up machine”.  Why?  When properly used, your goal is to hold a stable midline with the correct lumbar curve maintained throughout the sit up and the hip extension.  This is a great video to reinforce what your coaches have told you.  Enjoy!

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

Thank you and congratulations to everyone for participating in our inaugural “Memorial Day Murph”.  We had over 70 athletes complete the Hero WOD over two days.  Incredible work and incredible support!

Upcoming Events at F.I.T.| Park Meadows CrossFit:

6/13- Friday Night Fights- A once per month free competition for gym members & some friends at CrossFit KADA and Highlands Ranch CrossFit.  Details coming soon!

6/14- Outside WOD at Road Runner sports.  We’re moving the WOD outside to the parking lot at Road Runner Sports.  It’s going to be great!

Stay tuned for more!

Handstand Walk Practice

AMRAP 30 of:
Row 500 meters
10 Power Cleans (135/95)
20 Tuck Jumps

100 Partner Ball Throws

Handstand Walking looks so simple for a few of us, and seems impossible for so many others.  Your tight shoulders are probably one of the things stopping you from completing a Handstand.  What does normal shoulder mobility look like?  I’m so glad you asked!  Watch this video to learn what a normal shoulder moves like.  Is yours here?  No?  It’s time to mobilize!

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

It’s Memorial Day!  Over 30 people did Murph with us on Sunday.  Today there will also be three classes.  8am, 9am, and 10am.  All F.I.T. and PMCF classes will be doing the WOD “Murph” in honor of Mike Murphy who died serving our country.  These will be the only classes we offer today.  The gym will be closed after the 10am WOD.  If you haven’t already done Murph, come this morning.

Come participate in this grueling WOD, give a little to a good cause, and enjoy the camaraderie that an event like this creates. Here is his story:

LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, LT. Murphy returned to his cover position with his men and continued the battle.

LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory by completing this workout.

“Murph”
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
Partition the pull-ups, push-ups, and squats as needed. If you’ve got a twenty pound vest or body armor, wear it.

Here is a tribute to Michael Murphy showing the greatness of this incredible person.

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=hEVDNZg33FE[/youtube]

 

It’s Memorial Weekend!  We’ve been talking about Murph for a few weeks.  Sunday and Monday, all F.I.T. and PMCF classes will be doing the WOD “Murph” in honor of Mike Murphy who died serving our country.  This same weekend, CrossFit gyms around the country will be doing the same WOD in honor of our fallen heros.  We are excited to participate in one of CrossFits great traditions. Schedule for both days will be 8am, 9am, and 10am. (KidF.I.T classes will still be open on Sunday). We recommend doing this WOD either day and using the other as a much needed rest day.

Come participate in this grueling WOD, give a little to a good cause, and enjoy the camaraderie that an event like this creates. Here is his story:

LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, LT. Murphy returned to his cover position with his men and continued the battle.

LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory by completing this workout.

“Murph”
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
Partition the pull-ups, push-ups, and squats as needed. If you’ve got a twenty pound vest or body armor, wear it.

Here is a tribute to Michael Murphy showing the greatness of this incredible person.

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=hEVDNZg33FE[/youtube]

 

F.I.T.  “F”ing Intense Training.  No matter which way you get it, it’s going to be intense.  I just don’t want to be on the receiving end of those punches!

Memorial Day Murph is almost here.  This Sunday and Monday, 8am, 9am, and 10am.  These are the ONLY classes these days.   Sign up here if you want to donate and get a T-shirt, otherwise reserve just like any other class (Donation NOT required). Come have fun, celebrate heroes and enjoy your friends at the gym.

We’ve changed the format of our CrossFit Technique classes |On Ramp Program.  The CrossFit On Ramp Program is a 3 hour introduction to CrossFit fundamentals.  The 3 hours are broken up into 3 days – Monday, Tuesday, and Thursday nights at 7pm.  Each Monday a new On Ramp class starts with each class “graduating” on Thursday.  In addition, we will be operating a 3 hour “On Ramp Weekend Program” one Weekend day per month for 3 straight hours.  Anyone wanting to try CrossFit for the first time needs to attend one of these classes or contact us for a Private On Ramp class.  These choices should make getting into CrossFit easy.  Contact a coach with any questions or click here for more information.  If you’ve had any friends who wanted to get started, please have them check out this program.

10 minutes of GHD Instruction/Practice

“Rowing Hansen”
Shared burden, five rounds for time:
30 KB Swings (2/1.5)
30 Burpees
30 GHD Sit Ups
1000 m Row

With a partner, AMRAP 3 of KB DL

What kind of burpees will we see today?!?  Will it be the short hip burpee, or the flipper burpee?  All joking aside, this is a hilarious way to ensure you are fully extended during your burpee…

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=dg4jON9Ox6E[/youtube]

 

CrossFit Bromance?

Memorial Day Murph is this coming Sunday and Monday, 8am, 9am, and 10am.  These are the ONLY classes these days.   Sign up here if you want to donate and get a T-shirt, otherwise reserve just like any other class. Come have fun, celebrate heroes and enjoy your friends at the gym.

We’ve changed the format of our CrossFit Technique classes |On Ramp Program.  The CrossFit On Ramp Program is a 3 hour introduction to CrossFit fundamentals.  The 3 hours are broken up into 3 days – Monday, Tuesday, and Thursday nights at 7pm.  Each Monday a new On Ramp class starts with each class “graduating” on Thursday.  In addition, we will be operating a 3 hour “On Ramp Weekend Program” one Weekend day per month for 3 straight hours.  Anyone wanting to try CrossFit for the first time needs to attend one of these classes or contact us for a Private On Ramp class.  These choices should make getting into CrossFit easy.  Contact a coach with any questions or click here for more information.  If you’ve had any friends who wanted to get started, please have them check out this program.

Max Back Squat (12 minutes to complete)

“Fight on Friday”
Three Rounds for time of:
30 Sprawls with a 1-2 Punch on a Heavy Bag
30 Air Squats
30 Push Ups
30 Sit Ups
30 Burpees

400 meter JOG, then 10 minutes of rolling out and mobility work.

Your quads will probably be a tiny bit sore after today, so…  if there was ever a day to mobilize, today is that day.  Quad mobility is your friend… really! BTW, if you haven’t noticed, I love this recovery video.  Will today take you into the pain cave?

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=vxhyEDDzQ20[/youtube]