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Monday 2/2/15

Nutrition Challenge Day 29: Points for days 22-28 are due today. If you slipped, pay the pot now. Keep it current. Eat – Barbell Bacon

Where will you do the Open? Last year: Matt McGhee, fairly new CrossFitter, very first Open, week 1…he had vacation scheduled right on top of the 2014 Open. He did what any good CrossFitter would do. He found a CrossFit gym near where he was staying, CrossFit M1 in Milano, Italy, and took on 14.1. He got a cool shirt, met a ton of European CrossFitters and noticed that every guy looked just like Mario. Everyone needs a cool Open story to tell. Sign up for the Open now.

Here’s a quick glance at what’s going on in February at CFSQ:

February 7th – Level 3/4 Testing…if you’ve been making more and more attempts at higher level daily need to test. Trust us, we know who you are and you required to test.

February 9th – Fuel 4 Fire Tasting. They’re delicious, Paleo, and easy grab and go real food packs.

February 13th – Announcement of the Nutrition Challenge Winners! It’s Day 40. A cheat is in order and we’ll give out the cash prizes to cover your expenses.

February 14th – Bring a Friend Day returns on V-day. Grab your friend, partner, significant other who has been eyeballing your CrossFit results and bring them in to try a workout with you.

February 14th – Open Prep & Strategy Workshop with Trent Brumfield. If you’re competing in the Open or just want to get better at conditioning workouts, you need to attend. Because going as hard and as fast as you can as soon as you hear 3…2…1..GOOOOO!!!! doesn’t get you to the top of the leaderboard.

February 26th – 15.1 Live Announcement from ???? at 8pm EST.

March 1st – Lift for Life. A powerlifting meet to benefit the Wounded Warrior Project. It’s open to CFSQ members and you should consider competing. Non-sanctioned and perfect for novices.

Dynamic Athletic Movement

15 Minutes
All Levels
Barbell Snatch Progression
L3/4 – once through with empty bar, then add light weight and do the entire progression again
L2 – start with pvc, then move to empty bar
L0/1 – practice with pvc

3 x 5
Sets across. Add 10# to last week.

EMOM 10 Minutes
L4 – 12
L3 – 10
L2 – 8
L1 – 5
You should aim for a consistent 1:1 work to rest ratio for the entire 10 minutes.