WOD: July 10, 2014.

By: ClintMaci Lowery Leave a Comment

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Foundations#5: Snatch. CFOS Crew working on their Overhead Positions!! Everyone is looking solid, getting better everyday!!

Main – CrossFit

Deadlift!! WHOOOHOOO:)


DROM: Dynamic Range of Motion

Mobility : Hamstrings

  * Posterior Chain Smash

Skill: Strict Pull Up

Pull ups are considered a gymnastic movement. Simply put Gymnastic is physical exercise used to develop strength, balance and agility. Gymnastic defined in CrossFit are skills from a sport and applied to WODs, to achieve isometric position or perform an active ROM (EROM) with stability or confidence.

Strict Pull ups work within a static plane, this develops strength, core stability, body awareness and proper mechanics, i.e strict push ups, pull ups, dips.

Becoming proficient and strong within the strict plane FIRST, will allow for us to transfer our skills over to the dynamic plane in a safe, effective and efficient manner for greater efficacy.

Small movements come with great rewards, you don’t rush these movements, you LEARN them!!

Remember “perfect practice = perfect”

Metcon (Time)


* Deadlift #145 / #165

* Burpees

Daily Thoughts

“If your actions inspire others to dream more, learn more, do more and become more, you are a leader.” – John Quincy Adams

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