March 14, 2014

Steve Dee

Hi everyone, I will be competing with Team Alive Magnetic and an additional sponsor who will be announced in the next few days. I am really exited about 2014 as it promises to be an outstanding years of both Crossfit events and Obstacle Course Races.

Crossfit Games
http://games.crossfit.com
http://games.crossfit.com/athlete/96361

https://twitter.com/Stevedeerunner 
http://instagram.com/stevedeespartan 
http://www.facebook.com/SteveDeerunner

Sponsor 

http://al1vemagnetics.com/

Box

http://www.endorphincrossfit.com/

Check out Endorphin Crossfit if you are in the area.

http://www.endorphincrossfit.com/

http://www.youtube.com/watch?v=OWOFoniqjOo

Dynamic Stretch:

PVC/ATW

Band stretch

Pigeon stretch

Warm up:

PVC/ATW

Band Stretch

10 minute squat hold 

Spiderman Crawl

100 AMSU

Wendler: (Strength)

Big four lifts 

WOD: If a rower Married Annie 
500 m row 
Then: 
50 reps of double under 
50 reps of sit-up (abmat) 
40 reps of double under 
40 reps of sit-up (abmat) 
30 reps of double under 
30 reps of sit-up (abmat) 
20 reps of double under 
20 reps of sit-up (abmat) 
10 reps of double under 
10 reps of sit-up (abmat) 
Then: 
500 m row 

Time 13:27

2014 Events (More Events to be added)

1. Truth of Force throwdown (January 11, 2014)

2. WODS For Warriors (February 16, 2014)

3. Crossfit Open Games start (February 27, 2014)

4. Mayhem in the Meadowlands (May 3, 2014)

5. City Field Spartan Race, New York, NY (April 12, 2014) - Elite

7.Tuxido NY Spartan Race Sprint (June 7, 2014) – Elite

8. Spartan Race Sprint Blue Mountain PA (July 12, 2014) - Elite

9. Spartan Race Sprint Amesbury MA (August 9, 2014) – Elite

10 Super Spartan Race Virginia (August 23, 2014) – Elite

11. Tri state Super Spartan Race, NJ. (September 6, 2014) Elite