WOD Blog | INTENSITY

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4.9.14 WOD

4.9.14 WOD

"Goals" Squat Therapy! "Glory" Benchmark- Cindy 20 Minute AMRAP of: 5 Pull Ups 10 Push Ups 15 Squats "Grind" 8 Minutes 2 Rounds 1 Min Foam Roll Each Quad Where are your feet when you squat? This is one of my favorite topics because fixing foot position helps EVERYTHING in your squat. Kelly Starrett teaches us why foot positioning is important. [youtube height="500" width="900"]https://www.youtube.com/watch?v=inKpTU_TFrU[/youtube]
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4.8.14 WOD

4.8.14 WOD

KidFIT has started!  Visit the schedule for times.  We're keeping class sizes small, so hurry before they fill up! "Goals" Strict Press 5,5,3,3,1,1,1 "Glory" 200 Double unders 100 Abmat SitUps 50 Push Press 115/85 "Grind" 2 Rounds 1 Min ME Hollow Rocks 1 Min ME Supermans How is your overhead positioning?  Can you extend your arms straight above with active shoulders and have your ears lined up with your arms directly vertical?  Our friend Kelly Starrett gives us some tips on how to improve Overhead Mechanics. [youtube height="500" width="900"]https://www.youtube.com/watch?v=hzozw2Aso3M[/youtube]
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4.7.14 WOD

4.7.14 WOD

Nice job on those Back Squat PR's!   "Goals" 15 Min Cap Overhead Squat 3-3-3-3-3   "Glory" Nancy 5 Rounds for Time: 400m Run 15 OHS 95/65   "Grind" 4 Minutes 1 Min Foam Roll Each Quad 1 Min Couch/Ninja Stretch each leg What does your Overhead Squat position look like?  Where are your feet?  Are your hips tight?  Kelly Starrett gives us a few mobility exercises to help you get into the Overhead squat. ***Notice the foot position and knee position in his video?  Keep your feet pointing straight ahead of you in order to help load the correct muscles*** [youtube height="500" width="900"]https://www.youtube.com/watch?v=HgEgIGE2ZI8[/youtube]
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4.6.14 WOD

4.6.14 WOD

30M AMRAP 5 Deadlifts 275/185 13 Push-ups 9 Box jumps 24/20 Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach SC, his mother Sherrie Battle McGhee, and his brother Zachary. Do Deadlifts make your lower back sore?!? Load the Deadlift correctly in order to help!  Many people over extend in order to "keep a flat back".  If you load properly, you protect the spine in order to..
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