CrossFit 908

05/21/13: Thank You!"Thank You" is such a common saying, and I have said it so many times over the past several days that I hope it hasn't lost its luster. To thank is to express gratitude, and that is exactly want I want to do to each individual who supported my efforts this past weekend. Competing in CrossFit is something I got into because my friend convinced me to sign up for the 2009 CrossFit Regionals in Albany, NY. There were 145 men who competed, and all we had to do was sign up. This year there were over 7,000 men who competed in the Northeast Region of the 2013 CrossFit Open. The sport has grown so dramatically in the past few years, and I am so proud that I get to be a part of it. In my opinion CrossFit is still in its infancy stage when it comes to competition, and I'm sure at some point it will blow right by me, but for now I'm honored to have had the opportunity to compete and represent CF 908 in one the most competitive regions in the world. There is an adage that says behind every great man there's a great woman. My wife and co-owner of CF 908, Erin, is the person who deserves the majority of my thanks. She deals with me on a daily basis, which is quite a feat in and of itself. Erin has stood behind my every decision from the very beginning. Five years ago I quit my job and told her I was opening a gym. Pretty drastic lifestyle change, but she supported me. Last year I told her I wanted to really give competing my full effort this year, and she supported me. For a year I have dedicated countless hours to bettering myself in the sport of CrossFit, and many times that came at Erin's expense. Erin drops everything for me and is always my number one fan. She boosts me higher when I do well, and she lifts me up when I get down on myself. She is my teammate through thick and thin. Without Erin, there is no Tim. I love you, Erin! What the old adage is missing is that behind every great man, is not only a great woman, but also an incredible community of people supporting him near and far. I'm not sure the exact number of people who came to Boston this past weekend, but there were at least 50 people there on Saturday cheering me on through the two toughest workouts of my life. Many of you took time off work, spent several hundred dollars, and spent 3-4 days of your life watching me exercise. That's pretty insane, and while I feel very undeserving of all the attention, I am smart enough to realize that you all truly believe in what we are doing at CrossFit 908, and simply want one of your own to do his best. Your support, either in person or through every means of social media, was integral in my success this past weekend. I hope that overtime I can make you all feel as special as you made me feel this past weekend. I am honored to be a part of our community. Special thanks to Lauren Beasley from Total Physical Therapy in Chatham. Lauren came up to support Mike and I, and make sure that we didn't fall apart over the weekend. Lauren kept us moving, and moving well. Without her, I made not have finished the competition. Lauren, what you and Dimitry do at Total PT is amazing. Thank you for keeping me going! Big shout out to Jay and Kristy from Brazen. If you know Jay, you know he's a lover. A lot of words of encouragement and wisdom were shared on Saturday night that really inspired Mike and I. Thank you both for being so motivational. Everyone needs someone like you two in their life. This list could go on and on. I can hear the music playing as they try to kick me off stage. There we a couple other affiliate owners that came up and they deserve recognition. Rick Buro of Marlboro CrossFit somehow got away from his gym, his wife, and his three little girls all to watch me pick things up and put them down. Amazing guy. Happy to call him one of my good friends. Leonardo Munoz of CrossFit Veracity may have made the craziest decision ever to drive up on Saturday to try to make my second workout, sat in traffic, missed it, and then had to drive home that very same night. Leo, you are a good dude. Thank you. 908ers, you know I love the crap out of you. I will thank each of you in person. Mikeybabes - You are a great man. Truly honored to have gone through this past weekend with you. Thanks for helping me get through it. Rest up. Last, but not least, is Jason Reo. Coach Reo programmed for Mike and I for the past 6-weeks. He is a genus when it comes to CrossFit. Thank you for prepping Mike and I for such a grueling weekend. Jason and his wife Wendy are opening CrossFit Nutley very soon. Make sure to check them out. I'm sorry for the ridiculously long Thank You, but it still doesn't seem like enough. -Tim Today's Workout
- AMRAP20
  - 7 Strict Pull Ups (CRx = 3 Muscle Ups)
  - 7 Burpees
  - 7 Box Jumps (Sx = 20"/18" Rx = 24"/20" CRx = 30"/24")
- Finisher - 3x25 Hip Extensions
05/20/13: Back Squats Again?Note about today's workout - The goal of today's workout, and the goal of the past 4-weeks, is to work on your back squat strength. As the week's have progressed, we have increased the intensity of the squats, which means more time and more effort. This week and next week the squats should and will take up the most time. We are offering an optional conditioning workout. We would prefer that your effort be spent on the squats.
- Strength - 3x9 Back Squat @ Same last weight from last week
- Optional WOD - 8x250m Row Sprints - Alternate with a partner or rest 90 seconds
- Finisher - 3x15 Strict Toes To Bar
05/19/13: Sunday Open Gym FundayReminder - Today's Open Gym is From 11:30am-1:30pm. My cousin Doug will be the coach in charge. This week at the 908:
- Mon - Back Squat + Optional WOD
- Tue - Triplet
- Wed - Snatch + Couplet
- Thurs - Yours
- Fri - DB Push Press + Couplet
- Sat - Team WOD
05/18/13: Just a TasteI am absolutely astonished at the amount of support you all have given me today. From text messages to Facebook posts I am overwhelmed by the amount of positive energy you have sent me. Believe me when I say that it helps me to do better. Thank you for being such an amazing group of peoples. 908ers for LIFE! Here is a little sampling of today's Northeast Regional WOD #4
- For Time (25 min time cap)
  - 50 Wall Balls (Sx - 14#/10# - Rx = 20#/14#) (CRx = 75 Wall Balls)
  - 50 Pull Ups (Crx = CTB)
  - 50 Step Ups Each Leg - (24"/20") (CRx = 50 Pistols if you have them. No on your toes business)
  - 50 Kettlebell Swings (Sx = 35#/26# - Rx = 53#/35# - Crx = DB Snatch @ 70#/50#))
- Finisher - Send some love up to Boston for Mike and I!
05/17/13 – We are Closed!We are closed today. Today is the first day of the CrossFit Northeast Regionals. My number 1 fan couldn't be here this weekend, but she sends me her love. Reminders - Saturday's classes are on as scheduled. Sunday's open gym is from 11:30am-1:30pm. @Home WOD -
- Run 400m (Use GMaps Pedometer)
- 50 Air Squats
- Run 400m
- 50 Lunges
- Run 400m
- 50 Push Ups
- Run 400m
- 100m Burpee Broad Jump
[caption id="attachment_10045" align="aligncenter" width="960"] North East Regionals set up.... Shit just got real[/caption]
05/16/13: YoursdayAttention all 6amers! - On Friday, Linda MP and some of the regular 6am crew will be meeting at the New Providence Track @ 6am. I will give Linda a workout for you all to do. Anyone who wants to workout is more than welcome to show up! You guys are all so motivated. I love it! Ways to follow Tim & Mike at the North East Regionals this weekend: Twitter and/or Facebook The t-shirt order was completed late Wednesday night, so you can pick up your shirts starting at the 9am class tomorrow. For those coming up to regionals, your shirt will be waiting for you at regionals. For those not coming up to regionals, your shirt will be waiting for you at the gym. $20 cash. Today is Thursday Yoursday. Take it as a rest day, or make up a workout you missed earlier in the week. Make sure to hydrate, eats lots of good food, and get some rest. Optional WOD -
- Skill - Overhead Squat - 20 min practice
- Conditioning - AMRAP8 - Increasing ladder
  - 2/2-4/4-6/6.....
    - Deadlift (Sx = 135#/95# - Rx = 205#/135# - CRx = 255#/185#)
    - Box Jump (Sx = 20"/18" - Rx = 24"/20" - CRx = 30"/24")
- Finisher - 3x20 GHD Sit Up
05/15/13: Saturday/Sunday We’re Back Open! — Regional Shirts Tonight!Good News Ya'll! - Eddie S. co-owner of CFJC, is coaching at 908 on Saturday for the 8am and 9am classes. In addition, my cousin Doug, who some of you know already, will be hosting open gym on Sunday from 11:30am-1:30pm. The only day that we will not be open is Friday. Sorry for the inconvenience! REGIONAL TEES AND TANKS - They will be arriving during Wednesday's night classes. Bring your $20 cash! If your shirt is not picked up by 10am Thursday, your shirt will be brought to Boston (only for those who are coming to Regionals). Today's Workout -
- Close Grip Bench Press - 3x10
- Conditioning - 9-15-21 Rep For Time of
  - Burpee
  - Ring Dip
- Finisher - Waiter Walk 300m (Alternate Hand Every 30 steps - Use a Kettlebell)
05/14/13: Power TuesdayToday's Workout
- Group Warm Up - Empty Barbell Clean Progressions
- Conditioning - AMRAP20
  - 400m Run
  - 15 Hang Power Clean (Sx = 75#/55# - Rx = 115#/75# - CRx = 135#/95#)
  - 10 Pull Ups (CRx = CTB)
- Finisher - 800m Sandbag Carry - 2 min post workout
05/13/13: One Less Set, One More RepToday's Workout
- Strength - Back Squat 3x8 @ same weight as last week
- Conditioning - For Total Reps - Tabata - Perform 8 rounds of 20 seconds on / 10 seconds rest at each of the following exercises.
  - Row - (Total Calories)
  - Air Squats (CRX = Bottom to Bottom)
  - V-Ups (CRx = Toes To Bar)
- Finisher - 3x20 GHD Hip Extensions
05/12/13: Happy Mother’s Day – Gym is Open and Yoga is On!Mother's Day Yoga! - In honor of Mother’s Day, Karen Kelly has prepared a special FREE yoga class for Sunday, May 12th at noon. Come and bring your mom…Come if you are a mom or a mom-to-be (even if it’s way in the future!)…. Come if you have (or had) a mom! All levels are welcome! The class will include breathing, stretching, balancing, yoga poses and flows, and the best…relaxation time! Please respond either via ZenPlanner or email Karen@crossfit908.com by 11 a.m. Sunday morning so Karen can prepare. Arrive at noon since class will begin by 12:15. Update on next weekend's schedule. We are still intending to be closed Friday 05/17 through Sunday 05/19. We will post @Home workouts, and we will certainly let you know if anything changes. This Week @ The 908
- Mon - Back Squat + Tabata
- Tue - Triplet
- Wed - Close Grip Bench + Couplet
- Thurs - Yours + Optional WOD
- Fri - Closed
- Sat - Closed
- Sun - Closed
Always remember to treat her right....

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