Tuesday October 30, 2012

Hope everyone had a nice Fran 🙂 Lots of first timers and a lot of PRs…even saw a few people go sub 3 minutes! Great job guys! Make sure and record your times and weight used for when we repeat.

Some programming notes for the week: We’ll be doing the Grace re-test on Wednesday. Also starting this Thursday we’ll be doing Olympic lifting day. One day every first week of the month (most likely Thursdays) we’ll be dedicating the day to learning and perfecting the Olympic Lifts…Snatch and Clean and Jerk. We do work those a lot during classes and normal WODs but the moves are complex and really deserve some special treatment. This class will be great for newbies and veterans alike. We could all use some work on our Oly lifting technique. So this Thursday will be Snatch Day!

Speaking of Grace, Breast Cancer Awareness month is rolling to a close. If you would like to donate to the cause please check out Barbells4Boobs. The pink t-shirt sales earlier this Fall helped raise $215 and Mile High CrossFit matched the amount for a total of $430.

Calling all band users….We put up 12, yes twelve, bands at the end of the evening today. All colors, all uses (pull ups, mobility). Please help us keep the gym clean and orderly and put up the equipment after you’re done with it. Thanks!

Strength: Front Squat: 1X5 @ 75%, 2X3 @ 80%, 2X2, 2X1 @ 85% – rest 2:00

WOD
21-15-9
Deadlifts (225/155)
400m Run

Cool Down:
200m Plate carry (35/25) – carry 1 plate with each hand, pinch the top of the plate *5 burpees every time you stop :), scale as needed