6:30AM classes this week will be Wednesday and Thursday!
For info on the Open competition, see below under today's WOD...
Also, we will put another small order in for additional shirts and hoodies this week. If you did not get any apparel and want some, talk to a coach or send an email (milehighcrossfit@gmail.com) to place your order.
WOD
Strength: Back Squats - 3 reps at 70%, 80%, 3 or more at 90%
Then...
Tabata Diane
8 Rounds
20 seconds of Deadlifts (225/155)
10 seconds of REST
20 seconds of HSPU
10 seconds of REST
For 20 seconds do as many reps of deadlift as you can. Rest 10 seconds. Then do as many reps of handstand push ups as you can in 20 seconds. Rest 10 seconds. Head back to deadlifts for 20 seconds and so on until you have done 8 sets of DL and 8 sets of HSPU. For your score, count your total cumulative deadlifts and HSPUs.
Plans for the CrossFit Open:
For the next 5 weeks, Mile High CrossFit will be performing the Open WODs as part of the daily WOD on Fridays. So if you’re not signed up for the Open you may as well since you’ll be doing the programmed WODs anyways. Woo hoo! We will plan to have the Friday evening class serve as the main event and encourage most of the participants to come then to create a fun and competitive atmosphere. So plan on Friday evenings from 4:30 til 6:30ish as the primary time to get your Open WOD in. We can head out to Maggie Smiths afterwards to celebrate completing the WOD. If you are not competing in the Open but Friday evenings is your normal WOD time, you are obviously welcome to come in and do the WOD at that time. We will run the competitors in waves so you can hop in to those waves.
If you can not make it in on Friday for the WOD, please contact us at the beginning of each week to schedule a make up time... milehighcrossfit@gmail.com. Primary make up time will be Sundays during Open Gym but we will work with you if you can not make that time. Also, a few Denver area gyms are getting together on Saturdays to perform the WODs. We will post details each week on where else you can go to get the WOD completed.
The Open is competitive but it is also a great chance to have some fun and get your first competition under your belt in the comfort of your own gym. No reason to feel nervous or think you need another year of training before you should compete. Everyone in the gym can and should sign up for this event. games.crossfit.com
MHCF Programming during the WOD: Since we do not know the WODs or exercises used for the Open WODs each week, we will program daily WODs as normal. Yes we will go heavy on days or do a lot of pull ups or thrusters or some other terrible exercise. There are members of the gym who are not participating in the Open and we don’t want to give the impression that Open competitors are top priority or we are catering WODs to them. That being said, Open competitors please listen to your bodies. If you need a rest day, take it. No sense is pushing through 4 days of WODs to be exhausted by the time the Open WOD hits on Friday. If you want to come in on Thursdays and stretch out, work on mobility and skills you are welcome to do that.
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Doesn't Lou look like he's loving the Thrusters!
Kaplan making the sled pulls look easy :)
