wod

5.29.14 WOD

By 05/28/2014 No Comments

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 amy.hurley@uchealth.org.

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]
Shean

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