Workout of the day
Wednesday January 11, 2012
What great fun rope climbing 🙂 Awesome work everyone, a lot of people attempting and conquering the Rope for the first time today!
Reminder: King and Queen of the Gym competition is coming up on January 22. This will be a great, unique event. Check out the website to get registered: /mhcf-kingqueen-of-the-gym/
John Jaramillo’s company Simply Pure Nutrients will be helping to sponsor the event! Paleo Wagon will be on hand as well.
Nutrition Challenge: 30 Day Paleo Challenge starting Monday January 16th. We will have packets and info in the gym by the weekend. You can start getting signed up and your measurements and picture taken by emailing milehighcrossfit@gmail.com. We will be awarding prizes to the top 2 finishers of the comp. More details to come.
WOD
Strength: Back Squat 3 reps at 70%, 80%, 3 or more at 90%
Then…
1000m Row
30 Power Snatch (95/65)
500m Row
30 Bar Facing Burpees
250m Row
30 Toes to Bar
*Don’t forget to post your time to the Comments section.
What are those blue bars? DJ’s custom Fat Bars! Spring collars coming soon, you can expect some fun with these 🙂
Chris working his way to the top of the Rope Climb
Jeanne getting some Rope Climbing instructions.
Check out www.wodclubopen.com it is an online competition January 1st – January 21st.
Look at the standings and rate videos for range of motion.
Lou Rivera (masters men 40+)
Jenna Branham
Kerry Burns (masters women 40+)
Shannon Schoenborn (masters women 40+)
Last week we did “Cindy was a Nice Girl”
This week we are tackling “Bear Trap”
Challenge yourself to see where you rank in the standings!