Extras! Extras!

The 2013 CrossFit Games Open season has been announced!  On March 6, information pills CrossFit will announce the first WOD mid-week, prescription and the WOD must be completed by Sunday afternoon.  Many of you took place in the Open last year and I hope even more of you take part this year.  We will do the WODs every Saturday morning as a gym, but after they are announced mid-week, we’ll be talking about a lot about the movements being testes, how to break down the WODs and how to maximize your score.
My goal is to qualify a team for the Nor Cal regionals.  The way the Open is scored, they take the 3 best men’s scores and the 3 best women’s scores.  The athletes can change every week, it doesn’t matter who scores well, as long as you score well.  To accomplish this, we’ll need to be on our game.
The CrossFit Games has also added a Master’s category: 40-44.  I don’t know if you’ve noticed, but we have some pretty badass athletes in these age categories:  the top 20 in the world in the Open in each category can qualify for the 2013 reebok CrossFit Games.
The Open should be a lot of fun: tough workouts, great camaraderie and stiff competition.  We’ll be talking about it more as we get into January.
Private Sessions with Nick.  Nick Z has offered to give 4 private sessions a week.  Each session will be 30 minutes and you can pick any movement that you’d like to work on, and Nick will with with you 1 on 1.  We will have a sign up sheet at the gym.  Sign up if you’re interested, and what movement you’d like to work on.  This is a great deal, as many of the classes are crowded, and it gets tough to get that individual attention you may need.  Here’s your chance to work on your goats with a very knowledgable athlete.
 
Don’t forget the Christmas Party is on Saturday, December 8th at Phat Hogs. It will be $11 per person for a tri-tip, chicken and rib buffet. There is a bar there and kids are welcome. Please pay by Thursday so we can have a head count. Any questions, ask Alison.
Make sure to check out the Endurance Classes with Jonathan every Tuesday and Thursday from 4:30-5:30pm. 
Workout of the Day
Strength
High Bar Back Squat
Heavy 3
Metcon
AMRAP 10
1 Suicide Sprint
12 Pushups
21 Air Squats