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The Open 2018 February 23th to March 27th. For the seasoned vet, you already know what the CrossFit Open is, but here is the down low for the CrossFit newcomer. Each year the journey to the CrossFit Games begins with the CrossFit Open. The Open is a worldwide competition that every gym across the globe participates in. The competition lasts for 5 weeks and each week, a workout is announced on Thursday and you have from Thursday to Monday to complete the workout and enter your scores. It is a freaking blast and we do it every year! Competition drastically…

The Open, Virtuosity and Middle School

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When my daughters were in 8th grade they had an exceptional team of teachers. The science, social studies and english teachers all worked together and created a cohesive approach to each class. What this meant was that the command of the basics of language were as important in science and social studies as it was in english class. Spelling and grammar had as much weight in the grade of the sciences papers as did the content. The kids had to practice what they learned in all their classes. They had to be good at mundane things like spelling to do…

Healthy Breakfast Sausage

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Breakfast Sausage Recipe Prep Time: 15 minutes Yield: 12 Patties or 24 Mini-Sausage Meatballs Say goodbye to unhealthy pre-packaged breakfast sausage by making your own with this easy breakfast sausage recipe. Ingredients 1 lb. Ground Pork 1 tsp. Celtic Sea Salt 1 tsp. Sage 1 tsp. Thyme 1 tsp. Paprika 1 tsp. Black Pepper 1/2 tsp. Cayenne Pepper 1/2 tsp. Nutmeg Directions Measure and mix spices. Add spices to ground pork. With hands, mix spices and pork together. For mini-sausage balls, roll into 24 balls and place each one in mini-muffin tin. Bake at 350°F for 20-23 minutes or until no longer pink in the center. For sausage patties,…

Why I signed up for the Open

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Why I signed up for the Open -Jamie Collins Last year was the first time I signed up for the Open and had no idea what I was getting into. Don’t let anyone sugar coat it for you. To say it’s a physically and mentally challenging experience is an understatement. You will work your ass off (but that’s why you come to CFSTC, right?). WODs are no joke and you’ll appreciate the conditioning the coaches are putting us through now during those coming weeks. You learn real quick how to dig deeper for one more rep. And when you think…

Top 5 Reasons you should take the Online Judges Course

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It will make you a better athlete. That’s right. Being on the other side of the workout give you a better view of the cues we’ve been giving you and why they are important. Judging is more than just counting but about meeting standards. These are standards of movement set to get the most out of each exercises and also to be comparable to other athletes. You simply cannot track your progress unless you are consistently meeting these standards! Taking the online course and judging the Open give the athlete you are juding great feedback on their own progress. For…

Breakfast-Quick and Easy

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Eating a diet full of foods that promote lean muscle and performance can be a daunting task for the newbie but recipes like this are the epitome of convenience! These make a great grab and go breakfast or a quick mid day snack. Easy Egg Cups 12 Eggs 12 Slices of Canadian Bacon Preheat oven to 350F. Line a 12 count muffin tin with a slice of canadian bacon. Crack an egg on top . Salt and pepper to taste. Add veggies if you like. Bake for 18-20 mins. Enjoy!

Thursday

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"Strength"  Ever 2:00 x 5 sets 3 Push Press, Climb Smooth Criminal  AMRAP 15: 60 Double Unders 30 Air Squats 15 Push Press, 135/95   Box News The Open is coming! That means OPEN INTRAMURAL COMP! Head to games.crossfit.com to register for all the fun! (must be a member of CFSTC to participate)

The most common movements in the CrossFit Open you should be focusing on now.

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For the elite few the CrossFit Open and subsequently, Regional and ultimately the Games is an opportunity to test their skill and fitness level against the best athletes in the world. For the rest of us it is the chance to test our progress, assess our goals and set new ones. A look at the most common movements in the Open past allows us to have a quick look at where we are now. There are 7 movements that are all but guaranteed to be in this years Open. For the seasoned athlete, have a look at this list and…