Workout of the day
Thursday January 24, 2013
In 1 week registration for the 2013 CrossFit Open begins. If you are not sure what the “Open” is please check out the following information or ask a Coach: http://games.crossfit.com/article/welcome-2013-season, http://games.crossfit.com/video/im-competing-open-because. A quick jist…this is an online competition amongst CrossFitters from all over the world. Starting March 6th, 1 WOD will be announced each week for 5 weeks. The workout must be completed at a CrossFit affiliate registered to compete (so if you’re on travel you can still stick with this and find a CrossFit to visit) or you may video your WOD to be judged by the community. At the close of the week (Sunday) you’ll be ranked amongst people in the World and in our Region (SouthWest). At the end of the 5 weeks, the top 48 males/females from each Region and top 30 teams will be invited to compete at Regionals in the May/June time frame. If you are wanting to do the Open we definitely want you to join the Mile High CrossFit team. Each week the top 3 males and females for each WOD will have their scores contribute to the team score. We’ll continute to post information. The Open is a GREAT way to break into the your first competition. No need to be nervous as we’ll be doing the WODs in the comfort of your own gym :). And remember, it doesn’t matter if you’ve been doing Crossfit for 1 week or 1 year, this competition is for everyone so the more the merrier!
Strength: 5-5-3-3-2-10 Back Squats, increase weight each round except for the last
WOD
12 Rounds of:
30 seconds, max rep Burpees – to target six inches above max reach.
30 seconds rest
Post total reps and highest/lowest scores. Example: 185, 19/11
Cool Down:
50’ Spiderman walking lunges
Work Skin the Cat (Video below)