5.4.14 WOD

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,5 Rounds of:
Run 400 meters
10 Burpee box jumps, 24″ box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute
Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, VIC, assigned to the 2nd Commando Regiment, based in Sydney, NSW, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device.
He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

There are many differing opinions on running.  The Pose Method is EXTREMELY helpful in preventing injury, stopping shin splints, becoming substantially faster at running, and of course conserving energy.  Why post this today?  50 box jumps and 50 thrusters will destroy your quads.  Most people use their quads heavily when running.  Pose running uses your hamstrings and gravity, therefore saving your quads for the WOD.  After 2000 meters of running, you will be thankful you learned to Pose Run.  Enjoy.

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=byfgkkmP9MA[/youtube]