Important VERSUS Info

Here are some details you should know about VERSUS III (our intergym throw down) this coming Sunday at CrossFit SLU:

• Doors open at 9am. A warmup will be posted on the whiteboard for you to hit on your own.
• Athlete Check-in is from 9:15 to 9:45. If you are not checked in at this time you will not compete in the days events.
• During the check-in time you may purchase your awesome VERSUS t-shirts. Limit quantities so get there early.
• The event begins promptly at 10am. Heats will be posted.
• We have THREE EVENTS lined up: The Total, CGO 14.2, and The Course. We understand your concern for "being too tired from the Total" for your CGO performance, but rest assured you'll be okay to do both in that order.
• After the final event the scores will be tallied during our group COOLDOWN led by our own Jessie P and afterward we will have the Golden Hammer Trophy Ceremony.
• Then SOCIAL HOUR: all 21+ athletes will head over to Brave Horse Tavern for some tasty treats.

Bryan D does the Snow Angel

Thursdays are notoriously slow days at the gym. Here are some very informative articles to expand you knowledge!
TRAINING
First off have you seen our YouTube channel? Westside Barbell and Louis Simmons created the Reverse Hyper way back when and have been pushing it's benefits for a long time. The science behind it is coming out and it's looking like all that anecdotal information that Louis is so good at is true!
HEALTH
Then Sarah sent me some interesting thing on OIL PULLING!
RANDOM
Saw this on social media. Pretty cool... could be corny, but it's cool.
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Upcoming Events:

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

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WOD for Thursday 3/6

for time:
50 pistols
40 deadlifts, 61/45kg
30 c2b pullups
20 burpees
10 clusters (full clean + thruster)

Post time to whiteboard/the Cody app.

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VERSUS III VOLUNTEER REGISTRATION

Individuals who are not competing in the intergym throwdown this Sunday should sign up to be volunteers!

We are in need of some helpful hands for the day of the event with duties that may include equipment set-up/breakdown as well as judging for events.

There are three shifts to choose from! Volunteers are welcome to sign up for one or more shifts and we want to reward you with appreciation and gratitude and beer! You can register using the form below or using the sign-up sheet at the gym.

Black & Yellow

In a wall ball shot, the athlete completes a full front squat before launching it towards a target.

Bry Dry

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WOD

"KAREN"

for time:
150 wall ball shots

compare to 29APR2011 or 27DEC2010. Post results to comments!

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What has CrossFit helped you accomplish in 2011?

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"Quick Twist of the Wrist"

A well timed power jump with a quick twist of the wrist results in this fun movement.

Having a good rope doesn't hurt either!

How's your double under?

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WOD

 "CHIPPA"

for time:

50 wall ball, 20/14#

40 pullups

30 dips

20  power snatches, 45/25kg

10 burpees

20 shoulder-to-overhead, 45/25kg

30 kettlebell swings, 24/16kg

40 box jumps, 24/20"

50 double unders

compare to 26JAN2011. Post results to comments or BTWB!

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"10 Ways To Be a Better CrossFitter" - CrossFit Leander

1. Leave your expectations at the door.
2. Relinquish All Myths.
3. Keep it Positive.
4. LISTEN, LISTEN, LISTEN.
5. Remember to Breath.
6. Staring Is Caring.
7. Quality Over Quantity, ALWAYS.
8. Be Someone's Cheerleader.
9. Keep Going to CF, Even When It Hurts
10. Make Peace With "Last Place"

Before you think anything crazy, go read the full article to see their explanations.

Agree with the list? Disagree? Have anything to add?

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