Thursday 120913

Strength

High bar back squat

Work up to a 3 rep max in 15:00

For a great distinction between low-bar and high-bar back squat, check out this article from 70's Big.

WOD

Every 90 seconds for 15:00 complete:

30 Double-unders

3 Snatches @ 70%

Monica!

A couple of very important things about this Saturday!

First, Gino and DHampton will be running 50 miles during the Run Rabbit Run in Steamboat. 50 miles is a friggin ULTRA MARATHON folks! Totally legit. We wish those 2 the best. (Do you think Gino's mental training methods will come into play for him during the run?!)

Second, Jenna, Kendra, and Kristine will be throwing down at the Girls Gone Rx'd comp in Thornton! We wish all our ladies the best! And some of our peeps will be judging for the event. Way to step up you guys!

Third, due to all the cool things going on with our coaches, we unfortunately have to cancel the Saturday WOD this week. This has only happened a few times in our history, but we'll make it up to you (see below!)

Fourth, our good friend Jazz is off to greener pastures (snowier mountains?) and is moving to Alaska! We're sorry to see him and his graffiti letters go, but it's great opportunity for him and his family so we're happy about that. We'll be sending Jazz off on Saturday at 5:30PM at The Mayor of Old Town at 632 South Mason. Come on by and have a farwell cocktail with Jazz!

Also, there's still space in CrossFit Loveland's olympic weightlifting seminar Saturday by our friends Billy and Breyen of Strength Specific Seminars. These guys are the real deal, so if you want to get some great instruction, consider heading over to CF Loveland for this!