Day 29 of the “New Year, New You” Challenge…tomorrow is day 30!!!

We will be taking final pictures this week for all those participating in the challenge.  Katie will be available Monday evening and all day Tuesday.  Please get in touch with her or post to the facebook page when you will be in for your picture.  Also, remember you need to submit a write-up about your experience to be considered for the prizes.  These need to be turned in by Monday, February 13th!

a big shout to Dorian for his video yesterday on the crossfit.com site
check it out here…
“Chris Stowe’s CrossFit Story” – video [wmv] [mov] [HD mov]

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Workout of the Day

Part 1) 3 sets of:
A1) Back Squat @ 20X1, 3-4 reps; rest 10 seconds
A2) COVP Pull Ups, amrap -3 = stop 3 reps before failure; rest 3 min
(COVP = Chin over Vertical Plan)

If you don’t have your kipping pull up, scale A2 with a jumping pull up @ 51X1
(Jump, hold chin above bar for 1 second, take up to 5 seconds to lower back down)

Part 2)
Russian Kettlebell Swings (heavy)
21 reps x 3 sets, rest 1 minute

Part 3)
For time:
50 walking lunges
50 hand release push ups
50 walking lunges

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Games Prep:
Same as Group

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