Baby Lemon has arrived!
Baby Lemon has arrived! Congratulations to Nathan and Sara on the arrival of their beautiful baby boy, Garretson!

“Goals”
Shoulder Press 3×3
Push Press 3×5

“Glory”
5 Rounds for time of:
8 GHD Sit Ups
12 Sumo Dead Lifts (225/155)

“Grind”
Shared burden 1000 meter Row via 250 meter splits

Been CrossFitting for a while and still wanting more?  The next step is upping your nutrition, as it is the base to your pyramid of health and fitness.  Check this video out of Greg Glassman discussing nutrition at a Level 1 seminar to get the wheels turning in your brain!

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=5pHNz_M0UYg[/youtube]

 

Rowing
Rowing

Something I would really like to start discussing with everyone is the importance of rest days.  You should be taking one at least every 3-4 days to ensure your body has time to rebuild everything we are working on in our WOD’s.  Rest days don’t have to be spent on the couch, but shouldn’t be so “active” that you might as well count it as a WOD day.  Read this article written by Nuno Costa at CrossFit Invictus about his views on rest days.  I think he has a great perspective.  More to come!

“Goals”
Push Press 5×2
Then, max reps at 30% of 1RM

“Glory”
For time:
Row 1000 meters, followed immediately by 21-15-9 of:
Kettlebell Swings (2/1.5)
Burpees

“Grind”
3×15 GHD Sit Up
3×15 GHD Hip Extension

Here is a great video by one of CrossFit HQ’s finest, Josh Everett, discussing how to properly use the GHD (Glut-Ham Developer) machine.

[youtube height=”450″ width=”900″]http://m.youtube.com/watch?v=0hHkafYHamQ[/youtube]

Squat!
Squat!

Have you been looking for a fun mud run/adventure race?  Check out the Core Challenge in Casper, WY, August 23.  Go have some fun in the mud getting your fit on for a good cause!

“Glory”
“Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

 

Did you know it is like Christmas for CrossFitters?  That is right, it is the start of the 2014 CrossFit Games!  Want to watch some live or archived footage of these amazing athletes?  Check out their Youtube channel!

[youtube height=”450″ width=”900″]http://m.youtube.com/user/CrossFitHQ[/youtube]

6/13 Friday Night Fights starts next Friday at 6pm! For our first night, it will be an in house competition for our full member base.  The night will consist of three 5 minute WODs and loads of fun. Bring your cooler, bring something to WOD in, and be ready to cheer.  WODs will be set up so that everyone can participate.

6/14 Next Saturday at Road Runner Sports.  Outside WOD! Prizes for 1st, 2nd, and 3rd place!  Starts at 9am!

Squat Clean. 5 minute warm up, then complete one rep on the minute every minute for 10 minutes at 80% of 1RM.

5 Rounds for time of:
400 meter Run
12 Squat Clean-Thrusters (95/65)
9 Chest to Bar Pull Ups

Accuulate 30 GHD Sit Ups and 30 GHD Hip Extensions, then roll out hamstrings, quadriceps, TFL, and Groin.

I love this video as a great way to set up an Olympic Lift. This set up for the pull is going to be useful today as you knock out a heavy set of Squat Cleans.

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=bp-PjVy_Al4[/youtube]

The summer is packed with events at F.I.T. | Park Meadows CrossFit.  June starts us off right with some fun WODs and a small competition, followed by great information for everyone!  Save the dates!

Upcoming Events at F.I.T.| Park Meadows CrossFit:

6/13- 6pm. Friday Night Fights- A once per month free competition for gym members & some friends at CrossFit KADA and Highlands Ranch CrossFit.  Details coming soon!  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.

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 [email protected]

Snatch. Complete 30 reps, focusing on technique, only getting moderately heavy (no more than 80% of 1RM)

2011 CrossFit Games Open, WOD 1:
AMRAP 10 of:
30 Double Unders
15 Ground to Overhead (75/55) (snatch or clean and jerk)

3×10 each of GHD Sit Up and Pull Up. For the pull up, choose a more challenging style than you would use in a WOD, for example, if you usually kip, try strict or butterfly.

How are your shoulders?  Tight maybe?  If they weren’t before, they will be now.  This video shows us a couple great ways to mobilize the shoulders.  Enjoy!

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

The summer is packed with events at F.I.T. | Park Meadows CrossFit.  June starts us off right with some fun WODs and a small competition, followed by great information for everyone!  Save the dates!

Upcoming Events at F.I.T.| Park Meadows CrossFit:

6/13- 630pm. Friday Night Fights- A once per month free competition for gym members & some friends at CrossFit KADA and Highlands Ranch CrossFit.  Details coming soon!  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.

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 [email protected]

“GOALS”

Bear Complex 7×3 unbroken

“GLORY”:

5 Rounds of 3 min AMRAP/1 min REST

5 GHD Sit Ups (or 10 AbMat Sit Ups), 10 KB Swings (1.5/1)

“GRIND”

Tabata Push Ups

How do we properly use the GHD? “The purpose of the GHD is to teach an athlete to develop and maintain midline stability throughout all exercises”.  It is not a “Sit Up machine”.  Why?  When properly used, your goal is to hold a stable midline with the correct lumbar curve maintained throughout the sit up and the hip extension.  This is a great video to reinforce what your coaches have told you.  Enjoy!

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=0hHkafYHamQ[/youtube]

F.I.T.  “F”ing Intense Training.  No matter which way you get it, it’s going to be intense.  I just don’t want to be on the receiving end of those punches!

Memorial Day Murph is almost here.  This Sunday and Monday, 8am, 9am, and 10am.  These are the ONLY classes these days.   Sign up here if you want to donate and get a T-shirt, otherwise reserve just like any other class (Donation NOT required). Come have fun, celebrate heroes and enjoy your friends at the gym.

We’ve changed the format of our CrossFit Technique classes |On Ramp Program.  The CrossFit On Ramp Program is a 3 hour introduction to CrossFit fundamentals.  The 3 hours are broken up into 3 days – Monday, Tuesday, and Thursday nights at 7pm.  Each Monday a new On Ramp class starts with each class “graduating” on Thursday.  In addition, we will be operating a 3 hour “On Ramp Weekend Program” one Weekend day per month for 3 straight hours.  Anyone wanting to try CrossFit for the first time needs to attend one of these classes or contact us for a Private On Ramp class.  These choices should make getting into CrossFit easy.  Contact a coach with any questions or click here for more information.  If you’ve had any friends who wanted to get started, please have them check out this program.

10 minutes of GHD Instruction/Practice

“Rowing Hansen”
Shared burden, five rounds for time:
30 KB Swings (2/1.5)
30 Burpees
30 GHD Sit Ups
1000 m Row

With a partner, AMRAP 3 of KB DL

What kind of burpees will we see today?!?  Will it be the short hip burpee, or the flipper burpee?  All joking aside, this is a hilarious way to ensure you are fully extended during your burpee…

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=dg4jON9Ox6E[/youtube]