Great turnout today after a record setting week last week. Our community is growing and we broke the 100 visit mark for the 1st time in CrossFit Up history. A sincere thank you to all of you in the UP family. Your diligence was evident today in a tough workout that required the ability to be consistent to be successful.

Shoulder Medley

Press 3 - 3 - 3 - 3

Push Press 4 - 4 - 4

Push Jerk 5 - 5

*Each Set is heavier than the last

- then -

15 min AMRAP

10 sec Hand Stand Hold

21 KB Swings

30 ll Unders

"As the athlete moves from shoulder press, to push press, to push jerk, the importance of core to extremity muscle recruitment is learned and reinforced. This concept alone would justify the practice and training of these lifts. Core to extremity muscular recruitment is foundational to the effective and efficient performance of athletic movement

 The most common errors in punching, jumping, throwing, and a multitude of other athletic movements typically express themselves as a violation of this concept. Because good athletic movement begins at the core and radiates to the extremities, core  strength is absolutely essential to athletic success. "

Link to an outstanding CrossFit Journal article which breaks down the 3 movements

         http://www.crossfit.com/journal/library/PushpressJan03.pdf