The CrossFit Games Open Starts This Week!

THE CROSSFIT GAMES OPEN STARTS THIS THURSDAY! The CrossFit Games Open season is upon us. Although some of you may fear the word "competition", there's nothing to worry about. We want you to treat this as a benchmark. Plenty of folk have seen numerous gains from simply joining in on the experience. It's a great way to gauge where you current fitness levels are and where they can be with hard work. A large gaggle of athletes from CGO 2013 will be retesting their fitness this time around... and obliterating those old standards. Take the time to research this and then register: http://games.crossfit.com/ Since this participation goes WORLDWIDE with CrossFitters, we plan to host events each week for each of the five workouts, starting this coming Saturday 3/1. At CrossFit SLU we will run heats every 30 minutes for the first workout from 9am to 12pm. Foundation CrossFit will be closed. Please look below for the dates of the events. Even though you may not be officially participating, this will still be open to all our members! The catch: you still have to RSVP for a heat time, and warmup (which will be posted online) will be on you! Volunteers for judges would be awesome. Volunteers of Judges with Certificates would be even more awesome! Details about heat reservation will be posted shortly. ---- Upcoming Events:

• Sunday 3/9 - VERSUS III: Return of the Jedi
• All of March - CrossFit Games Open
• CGO 14.1 - Saturday 3/1 @ CFSLU
• CGO 14.2 - Sunday 3/9 (Event 2 of VERSUS III) @ CFSLU
• CGO 14.3 - Saturday 3/15 @ FCF
• CGO 14.4 - Saturday 3/22 @ CFSLU
• The Finale CGO 14.5 - Saturday 3/29 @ FCF
• Saturday 4/19 & Sunday 4/20 - Gymnastic Bodies Seminar @ CrossFit SLU

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WOD for Deload Monday 2/24
CONDITIONING
every minute on the minute for 10 minutes: 3-position snatch
STRENGTH
front squat 3x10
ACCESSORIES
2-3 rounds of: - 10 snatch-grip shrugs (ideally using heaviest snatch weight) - 10 hip extensions - 20 sec samson stretch, R - 20 sec samson stretch, L - 10 ab rollouts (any variation)
Post heaviest snatch load to whiteboard/comments/the Cody app. ---- Seattle Affiliate League Season 2.0 just wrapped up yesterday, with the final workouts being held at CrossFit SLU. What fun times! Here are how the teams finished:

And here's a great article on competition prep from PsychologyWOD (via Blair) ----