02/01/16: Nutrition Challenge Day 1 – What's for breakfast?

Good luck to everyone completing the 28-day Nutrition Challenge.  I expect great results especially now that you are all partnered up.  It will be twice as fun!  What is everyone eating for breakfast today?

Saturday Schedule Change – Due to the full classes we are seeing every Saturday, we will be changing the Saturday schedule to the following.  7am / 8am / 9am / 10am.  We can’t emphasize enough that the class cap is 25.  Please do not show up to a full class.  Some notes about the upcoming Saturdays

• Feb 6 – 10am Class will be a CrossFit Open workout from one of the previous year’s Open.  This class is available to anyone, but is intended for those who will be competing in the 2016 CrossFit Open that starts on Thursday, 02/25.  If you have done the Open in the past come and try to beat your old score.  We’ll have judging for those who want to be judged.
• Feb 13 – No 10am class.  We have a gymnastics seminar with Carl Paoli which is sold out.
• Feb 20 – 10am class will be another Open workout from a previous year.
• Feb 27 / Marc 5 / 12 / 19 / 26 – All of these Saturdays we will be hosting Open workouts.  The 7am and 8am class will be a mock Open workout that is appropriate given our programming and will work for a class.  The 9am and 10am class on each of these Saturdays will be specifically for the Crossfit Open.  Just like in years past, we will have everyone be judged and your scores will have to be submitted online and validated by me.  Remember, set up and heats take a while, so if you plan to do the Open, try to allow yourself at least 1.5-2 hours at the gym on these days.  We always need help with judges, etc.  If you are doing the Open and can only participate either during the 7 or 8am class, you are responsible for getting a judge for your workout.  Same goes for open workouts performed at Open Gym on Sundays.
• For the month of April, we will continue with 7/8/9/10am normal classes.  We hope this breaks up the log jam for those of you trying to get your workouts in early on Saturday.  If we see attendance drop off, we will revisit Saturday morning’s scheduling.

Today’s Workout:

• “Black Out” – 3 Rounds Each For Time – Rest 4 minutes after each round
  • 10 Deadlifts (Sx = 75#/55# – Rx = 95#/65# – CRx = 135#/95#) – All barbell movements must be performed at the same weight.
  • 9 Pull Ups (CRx = CTB)
  • 8 Hang Power Cleans
  • 7 Toes To bar
  • 6 Thrusters
  • 5 Burpees Over the Bar
  • 4 Push Press
  • 3 Power Snatch
  • 2 Overhead Squat
  • 10 Push Ups (CRx = 10 Unassisted Ring Dips – No bands)
• Finisher – 3 x :30 on :30 Off Double Unders

Congratulations to all of the 908ers who competed at the Winter Wipeout on Saturday.  It was awesome to see not only how many competitors we had, but also how many 908ers were there in the cheering section.  What a great day!