wod

6.6.14 WOD

By 06/05/2014 No Comments

Now through 7/3- KISS Challenge at FIT.  It’s not too late to start.  Winner gets a FREE month membership.  Sign up here!

6/13- 6pm. Friday Night Fights- In house competition for our members at FIT | Park Meadows CrossFit.  Three 5 Minute WODS.  Bring your best workout outfit (We will judge the winner), bring your cooler, and be ready for some action… 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.  Did I mention there will be prizes?

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.

3 Shoulder Press, 5 Push Press, 7 Push Jerk x 5 Rounds. Start at a light weight- you complete the 3, then 5, then 7. As you get to larger loads, you should challenge yourself to the point of failing a shoulder or push press. At this point, just move on to the next press movement, for example, if you cannot shoulder press the weight anymore, move on to the 5 push press. Make sure you can at least get one shoulder press though.

100 Back Squats (95/65) for time, but on the top of every minute, the athlete must stop and complete 5 Box Jumps (24/20) before moving on.

800 meter Run OR Row, cool down pace, then roll out Back and Lats.

Yesterday I posted about the ability to maintain the body through “maintenance” just like you maintain your car.  Your body is a machine.  Maintain it and it works better.  Let it sit inactive or use it without maintaining it and it falls apart. Here is a list of movements that will help you maintain your lower body.  Kstar talks often about the importance of mobilizing the joint.  It must work because tens of thousands of people use these to stay mobile, including me!

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=fp4QTYljWE4[/youtube]
Shean

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