Lance Sumo Deadlift at FIT Park Meadows CrossFit Lone Tree Highlands Ranch near Denver, COModified schedule this week:

7/4 There are NO classes at the gym.  The WOD is the Lone Tree Liberty Dash!  Click here for info!

7/5 & 7/6 There is only a 9am F.I.T & 10am CrossFit

Death by:
3 Burpees
Sprint 10 meters

For time:
Row 500 meters
100 Double Unders
80 Air Squats
60 Push Ups
40 Toes to Bar
20 Box Jumps (24/20)
100 Double Unders

800 meter COOL DOWN Jog. Not for time.

Are your ankles holding you back?  Do you know whether they are tight or not? This is a great video to be able to tell.  What do you do about it?  Check out Kelly Starrett on Youtube and search for Ankle Mobility.  You’ll find a number of great videos to fix this problem.

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=q3UGl2rHz18[/youtube]

Don’t forget this Friday- There are NO classes at the gym.  The WOD is the Lone Tree Liberty Dash!  Click here for info!

Sumo Dead Lift 5×3

“Fractured One Arm Fran”
5 Rds for time
9 Thrusters (95/65)
9 Pull Ups

Tabata Plank and Tabata Russian Twist

Here’s a great video that talks about Core strength and what that REALLY means.  Incredible educational video on your full core.  Where’s the rest… on the CrossFit Journal of course.  Have you subscribed to it yet?

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=nd8D_sCXq9U[/youtube]

 

Katie, Rob, and Shean at the Lone Ranger Comp in Colorado SpringsGreat job today at The Lone Ranger Comp in Colorado Springs.  Katie Miller was 7th in RX division,  Rob Small was 4th in the Master’s division, and Shean was 6th in the RX Division.

Don’t forget this Friday- There are NO classes at the gym.  The WOD is the Lone Tree Liberty Dash!  Click here for info!

Paul

For Time:

Five rounds of:

50 Double unders

35 Knees to elbows

185 pound Overhead walk, 20 yards

Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009.

He was engaged to be married with Lisa Esposito.

“Grind”

Bottom to bottom Tabata Air Squats

Today’s WOD has a HUGE overhead walk in it.  You can’t do an Overhead walk without a solid lockout.  How does that work?  Watch this video to find out!

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=Dd5II6AUfh0[/youtube]

Upcoming Events:

6.28.14 Only two classes on the schedule today.  10am CrossFit & 8:30 F.I.T. @ Lulu Lemon inside Park Meadows Mall!

7.4 Join us at the Lone Tree Liberty Dash!  Click here for info!

For time:
21 Thrusters (95/65)
21 Pull Ups
400 m Run
15 Overhead Squats (95/65)
50 Double Unders
50 AbMat Sit Ups
400 m Run
30 Wall Balls
30 Box Jumps
400 m Run
21 Kettlebell Swings (1.5/1)
12 Pull Ups
30 Clean and Jerks (135/95)

Where should your mobility be? Here’s a great video that will show you exactly where your mobility should be. Not there? Mobilize!

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

Nice Handstand Anne! Could you do it in a more picturesque place?

7/4 Don’t forget.  The WOD for that day is “Run a 5k”  FIT | PMCF will be closed.

Front Squat
2×5#70%
[email protected]%
[email protected]%
21-18-15-12-9-6-3, for time, of:
Pull Up
Handstand Push Up
Roll Out during remaining time, focusing on lats and shoulders with lacrosse ball.

Torture or progress?  Here’s a great way to increase your overhead mobility.  It screams for a friend.  Enjoy!

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=k2j1cGdFAhM[/youtube]

 

Great turnout tonight for our 1st FREE Injury Prevention Seminar.  A BIG thank you to the Amy and the U of C Lone Tree Health Center for providing this seminar to everyone 100% FREE.

7/4 Don’t forget.  The WOD for that day is “Run a 5k”  FIT | PMCF will be closed.

Six minutes of muscle up practice

AMRAP 12 of:
6 Ring Dips
9 Burpee Box Jumps (24/20)
12 Dead Lifts (205/135)

Run 400 meters backwards for time.

After tonights great talk about the shoulder, I thought this video would be appropriate.  Enjoy some shoulder love!

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=gV-sIFg4rcw[/youtube]

There are no 6:00 or 6:30 classes this evening.  Feel free to come work on skills or lift until 6:45.  The FREE Injury Prevention Seminar starts at 7:00 sharp tonight.

7/4 The WOD for all classes is the Lone Tree Liberty Dash.  See you there!

Hang Snatch 7×1

Three 3 minute AMRAP/1 minute Rest of:
Row 500 meters
Max Pistols in remaining time.
Score is total pistols

100 Double Unders for time

Catching the Snatch is about getting low.  Today’s mWOD is a great way to open up the groin so that you can get low in the catch.

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=HUy-8hkAPHQ/youtube]

Wednesday 7-830pm.  FREE Prevention and Treatment of Sport Injuries seminar put on by our partner University of Colorado Hospital.  RSVP to [email protected]  Do you feel acute pain during any type of lift or workout?  This is a GREAT way to get informed about helping the body heal itself!

Glory
“Grace”
30 reps for time
Clean and Jerk 135 lbs / 95 lbs

Grind
Shared burden 1 mile run with ball (20/14). Break up as needed.

Want to play a fun game?  It’s called the “Death by Chair” game.  Check out the video for specifics…

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=rCRjf9QKack[/youtube]

Great work today at the Deadlift Seminar.  There were a couple 40+ lb PRs and some serious heavy lifting being done.

Wednesday 7-830pm.  FREE Prevention and Treatment of Sport Injuries seminar put on by our partner University of Colorado Hospital.  RSVP to [email protected]  Do you feel acute pain during any type of lift or workout?  This is a GREAT way to get informed about helping the body heal itself!

Split Jerk:
[email protected] 70%
[email protected] 75%
[email protected] 90%

AMRAP 15:
400 m Run
8 Front Squats (115/75)
4 Rope Climb

Tabata Plank

Here’s another mWOD dedicated to my fellow Desk Warriors.  Competing for the Desk Jockey cup?  Pay attention to this and your head position.

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

It’s Deadlift time! Please remember- KidFIT cancelled today because of the Deadlift Seminar.

Today 1-5pm-Deadlift Seminar with Jesse Branham! Cost is $40. Do you want a heavier Deadlift?  Do you want to deadlift and have ZERO back pain afterwards? Jesse will teach y0u the technique required to do both. Click here for information.

Wednesday 7-830pm.  FREE Prevention and Treatment of Sport Injuries seminar put on by our partner University of Colorado Hospital.  RSVP to [email protected]  Do you feel acute pain during any type of lift or workout?  This is a GREAT way to get informed about helping the body heal itself!

“Glory”
Randy:
For time:
75# power snatch, 75 reps
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
Our thoughts and prayers go out to Officer Simmons’ wife and two children.

3 minute Cindy

Do you ever have upper back/neck pain?  The kind that makes you look like Frankenstein when you move?  Thorasic spine positioning, head position, and shoulder position affect more than your lifting.  They affect every day life.  Do this to improve positioning!

[youtube height=”450″ width=”900″]Phttps://www.youtube.com/watch?v=lGWdasfPi2I[/youtube]