2018 LuRong Resolution Challenge: Hopefully you got registered in time and have had your starting measurements and weight recorded for posterity; and for comparison at the end of the Challenge.

The first Challenge workout** will take place on Saturday, 20th January, at 8:00am. Doors will open at 7:30am to allow you to warm up adequately. There will be two heats at least, as you will judge each other movements – Coach Jax will go over the standards to watch for.

If you are intending to video make sure to give yourself plenty of time to figure out placement of the camera to capture the clock and all your movements. And remind others not to stand in the way of the camera. And make sure, if using your phone that you have enough memory space.

Video submissions are necessary if you wish to be considered for any of the prizes. T2 has done pretty well in the past so have a go if you ‘like’ the movements. If you need help with setting up, ask Coach Jax in plenty of time, not 10 sec before the 10 sec countdown.

** 8min AMRAP: 8 Burpees Over The Box; 8 Power Cleans; 8 Thrusters** (heights/weights/age group on the score sheet)

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Ankle Flexibility: hands up those who struggle when squatting with stiff/tight ankles. Keeping those heels on the floor should not be an issue but many of us find it very limiting on squatting movements.

We have looked at shoulder, hip and wrist flexibility and strengthening, now it is our ankles and feet. Foot and Ankle Mobility, Strength and Flexibility Exercises by Jarlo is a very informative article (though maybe a little lengthy) with some very clearly explained videos but it does explain everything about the calves, ankles and feet and how they are all interlinked so tightness in one place will have an impact through the rest of the system. For the sake of your overhead squats and thrusters, please take the time to check it out.

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CrossFit Opens: “The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition.”

Our coaches will talk more about The Open over the next few weeks. You can read more about the fabled Open by following the link below.

Registration for the Open is now open.

https://games.crossfit.com/article/2018-reebok-crossfit-games-season-schedule/liftoff

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Saturday 9:00am Free Adult Community Class – open to members and non-members alike, all skill levels (none to expert) welcome and encouraged. A little hesitant? Come with a friend.

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10:30am Members’ Only WOD These are a lot of fun. Meet members whom you wouldn’t normally see. Workout with a partner or in teams of 3. And don’t worry, as always movements are modifiable and scaleable.

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Not going to mention the Steelers again for a while and by the sounds of it, the Pirates management has made a mess of things too. Should I mention the Penguins? Or might I jinx them?

Writing this from sunny Savannah GA. I’d like to say it is warm but it isn’t at the moment although we don’t have snow. Please be careful out there in the snow and ice and freezing temps.

Joanna

T2 CrossFit Team

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Probably no track on Sunday given the weather forecast.

Outside The Box (I will keep listing events until the dates pass. Please let me know if you are involved in an event outside the box that you would like to be listed here.)

Girl Scout cookies: one more week to order for yourself or to donate to the troops

Addison Tecza, Troop 46745 (form next to the computer)

Stella Larence, Troop 16247 (form on the community board)

Lift-A-Thon

31 March 2018 From Dan Blevins: raising money for the Veterans Leadership Program. Registration is free but participants are expected to raise money for the cause. https://www.classy.org/event/veterans-lift-a-thon-presented-by-cocoa-elite/e158677

‘Run For A Cure’ 

6th May 2018 From Whitney Fleming: I will be running the Pittsburgh Marathon Relay this year as part of the “Run For A Cure” Pittsburgh group to raise money towards research to help find a cure for Cystic Fibrosis. https://www.crowdrise.com/runtocurecf2018/fundraiser/whitneyfleming1#the-story

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