DEADlift Reminders:

• Shins must be covered to use a barbell. Knee high socks, sweat pants, leggings, knee sleeves, etc. Tape is not an option. Keep the bar on shin and blood off the bar.
• You bounce every rep instead of lifting from a DEAD stop?? I know a great chiropractor. Strength is not a race. Get in a good position. AND THEN lift. 
• Set the bar down under control. Do not drop the barbell from the lockout. 

Those about to test Level 2 on Monday…take note. Don’t forget your socks.

Level 1/2 Test: Monday, October 26th at 7:00 pm. You must sign up under workshops. 

Level 3 Test: Saturday, November 14th at 10:30 am. Last chance to move up until after the New Year. And you know what starts in January??….Registration for the Open. If you haven’t leveled up, you aren’t ready for the Open. This test will require a minimum amount of people participating. Don’t leave your buddy hanging. Sign up is available now under workshops.

A small handful of members will be receiving emails regarding NOT testing or hiding out in the lower levels. (hint, hint. nudge, nudge). This is a friendly reminder that we’re watching. Watching like hawks. If you don’t get an invite, don’t sweat it. You can absolutely still test. If you want to test for Level 4, email mario@crossfitonthesquare.com and let us know.

Whole Life Challengers: Day 33

I am grateful for those of you who are falling off track….and getting back on the horse. It is no small feat to rebound from a few days of not so great eating during a nutrition challenge. It’s easier to just call it a day and revert back to old habits. Annnnnnnnd we’re a month in….this sh*t is boring. I’ve heard several “if I see another egg,” “just not in the mood for meat,” or “just one glass of wine” comments. I hear you. I feel the exact same way. Monday – Friday for the last 4 weeks, I’ve eaten the same thing for breakfast, lunch and dinner.

I’m over it. But, I’m not quitting. Every Sunday, I dig deep and recharge my motivation to food prep for the week. I switch up the spice or the protein type and realize that food isn’t a constant pleasure machine. It’s FUEL. It’s fuel for work and working out and enjoying everything else in life. The cleaner I eat, the better I feel. The STRONGER I feel. 

To those of you that have had some slips, don’t let it get the best of you. We have 23 days to go. That’s 23 days to make better habits than you have today in this very moment. You stopped at Dunkin Donuts today? Oh well. Reset starting right now and spend the next 23 days eating clean and feeling like a boss. 

Warmup

Run to Sessions
Hip Mobility Series
10 Down Dog Pushups

Skill

20 Minutes: Single Arm Kettlebell Swing

-Review 2-hand swing
-Supine shoulder mobilization/stabilization 
-Single arm swing 

Conditioning

“Remora”
3 Rounds AFAP

20 Minute Limit

Levels 3/4
400 Yd Run 
15 Pull-ups
10 Handstand Push-ups

Level 2
400 Yd Run
15 Pull-ups
20 Push-ups 
30 Second Handstand Hold 

Level 0/1
400 Yd Run
20 Ring Rows
20 Push-ups  
30 Second Down Dog Hold