5.5.14 WOD

Great job Team F.I.T. at the Spartan Race today.  Ask someone how it went when you see them in class.  A-M-A-Z-I-N-G!!!  One of my highlights was Jamie tackling her fear of heights on the 2 story tall cargo net cross.  NICE WORK!!!

We’ve just exited a month of sprints & mobility.  We still need to work on the 100% effort for 2-5 minutes, but it was a great month of sprinting for everyone.  You have improved SO MUCH at putting in max effort.  Nice job Park Meadows CrossFit.  Starting this week you will see programming that is much tougher.  The WODs get longer, the Strength gets heavier, and the grinds get tougher.  Now that you’ve had a chance to work mobility, please keep the mobility working after each WOD.  Mobility is the long term difference maker in technique and injury prevention.  If you forget to mobilize with programming this tough, you will stay sore longer.  What’s F.I.T. stand for?  Yeah, that’s right!

Squat Clean

21-15-9 for time of:
Squat Clean (75/55)
Clapping Push Up
Pull Up

3×30 Russian Twist 25/15
Alternating with
3×30 In and Out

The Push Up.  It’s one of the most fundamental movements for a human being.  There is definitely a correct way to do a push up.  Every advanced push up does not work unless you can get the fundamentals down.  Please pay attention to this video about the push up.  It should be the foundation of every pressing movement that you do.  Enjoy 🙂

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=NZGBjWRwEP0[/youtube]