Thursday, March 10, 2011

Lots of fun this Saturday, March 12!

9am– Free WOD at CrossFit Junction. Open to the public

10am – Paleo Potluck. Everyone bring a Paleo-friendly dish to share!

11am/Noon-ish – Mountain biking at ‘Lunch Loops’, the rides off Monument Road

BoatmanKBSwingExcessArch_th.jpg

This photo is courtesy of crossfit.com and is an excellent illustration of what not to do and what to do during a KB swing. ┬áThe photo on the left demonstrates soft abs and soft glutes leading to an overextended alignment at the top of the swing. This is no good. The photo on the right is the positioning we’re after.

WOD
5 rounds for time of:
10 Pull-ups
1 Forward roll
10 Burpee box jumps
1 Rope climb