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]

 

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 [email protected]

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]

It looks like the weather is nice enough to WOD outside.  Wonder what that means?!?!

Memorial Day Murph is coming 5/25 and 5/26.  Sign up here. Get a T-shirt.  Have fun.  Celebrate Heroes. 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.  If you’ve had any friends who wanted to get started, please have them check out this program.

Shoulder Press 5×3, then Max Effort at 30% of 1RM

AMRAP 30 of:
15 Front Squats (95/65)
10 HSPU
400 m Run

Accumulate 100 T2B with a partner.

I’ve shown this video before, but I think it’s an excellent way to look at Knees to Elbow and Toes to Bar.  When doing high rep Toes to Bar, it’s very important to do knees to Elbow efficiently.

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=IJZpz5C1dAA[/youtube]