WOD Blog | INTENSITY

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4.13.14 Hero Sunday

4.13.14 Hero Sunday

Congratulations to all of the athletes who competed in yesterdays Festivus Games here at F.I.T.  Thank you to all of our judges, volunteers, coaches, and athletes for everything you do.  Without you, there would be no F.I.T.  Nathan and I are grateful for everything you did and everything you do. Come join us for Hero Sunday.  Where we honor those who have fallen through sweat and pain.  Today's Hero is: "Gator" For Time, Eight rounds of 185 pound Front squat, 5 reps 26 Ring push-ups U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, CA, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan...
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4.12.14 WOD

4.12.14 WOD

Alan just recently got his 1st Muscle up.  Watch him nail 3 in a row!  Nice Work Alan!!! You've all had a hard week, and your muscles have earned some rest.  Eat a great breakfast and give your lungs a workout today cheering on your friends at "The Festivus Games" right here at F.I.T. 1st Heat starts at 9am.   The day should end around 4:15. How does your neck and back feel when you wake up in the morning?  Are they stiff?  Do you have to stretch to alleviate the pain?  Kelly Starrett gives us some tips on sleeping position with a bonus "Private" stretch... Enjoy ;) [youtube height="500" width="900"]https://www.youtube.com/watch?v=xnlDTyMRRGg[/youtube]
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4.11.14 WOD

4.11.14 WOD

"Goals" 10M Cap FSHS Technique & Practice Active Shoulder Hollow Body "Glory" Run 5k Row 2k "Grind" Ankle, Calf, and Lower Back Mobility Where do you go for information on how to improve technique in your lifts, movements, and stretches?  The CrossFit Journal is one of the best exercise resources in the world.  It is FILLED with information about how to improve your olympic lifts, gymnastic movements, running technique, motivation, and more.  The first year is FREE.  For today, I would recommend subscribing to the first year...FREE.  Click here for info.  Next, look up Dr. Romanov and Pose Running Technique on the CrossFit Journal.  He will help you to: Run easier and faster than you have before Use less energy..
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4.10.14 WOD

4.10.14 WOD

"Goals" EMOM 8 Minutes 3 Cleans (Full Squat) 2 Jerks Increase weight each minute until failure. "Glory" 3 Rounds 9 Power Cleans 185/125 6 Back Squats 185/125 3 Jerks 185/125 "Grind" 4-3-2-1 HSPU Muscle Ups Getting into a solid Front Rack position can be difficult.  We hear people complain about wrist flexibility and arm flexibility frequently.  How do you improve your Front Rack Position?  How do you increase the wrist and arm flexibility?  This mobility WOD was designed to do just that.  Enjoy. [youtube height="500" width="900"]https://www.youtube.com/watch?v=Un1PDhrU3h0[/youtube]
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