• 02/10/16: WhenisthisgoingtoenddayToday's Workout:
    • For Time "Hardcore No core"  - Time Cap - 40 minutes
      • 50 Calorie Row
      • 10 Hanstand Push Ups (Sx = Dumbbell Push Press / Rx = Ground / CRx = 4"/2" Deficit- Kipping allowed)
      • 40 Abmat Sit Ups
      • 10 HSPU
      • 30 Box Jumps (Sx = 20"/18" - Rx = 24"/20" - CRx = 30"/24")
      • 10 HSPU
      • 20 Burpees
      • 10 HSPU
      • 30 Box Jumps
      • 10 HSPU
      • 40 Abmat Sit Ups
      • 10 HSPU
      • 50 Calorie Row
    • Finisher - 3 x 10 Bent Over Dumbbell Row + 20 Banded Tricep Extensions
  • 02/09/16: NC Day #9Come and experience a fun and energetic Yoga class for Valentine’s Dayon Sunday, February 14th at 8:30 a.m. @ 908. The class will include some partner poses.  Class is free to all. You can bring a friend or spouse or someone with whom you feel physically comfortable…..“Partner Yoga is a style of yoga designed to connect people via the sense of touch. Not only can physical contact reinforce emotional connections and increase dopamine release to enhance pleasure sensations, but studies have shown it also reduces stress. “ (Dana Santas)Please RSVP to Karen@Crossfit908.com by Saturday, Feb. 13th for planning purposes. Today's Workout:
    • Strength - E2MOM10 - 6 Front Squats - Start @ 80% of 1RM and attempt to build if possible.
    • Conditioning - "Hang Me Out To Dry"
      • 5-10-15 reps for time of
        • Thrusters (Sx = 75#/55# - Rx = 115#/75# - CRx = 135#/95#)
        • Hang Power Cleans (Same as Thruster)
        • Muscle Ups (SX = 10/20/30 Pull Ups+10/20/30 Push Ups)
    • Finisher - 300M Overhead Carry
  • 02/08/16: One Week Down!Congrats to all of the people who made it through their first week of the nutrition challenge.  No doubt this weekend was a big obstacle, but it looks like most everyone held strong.  Second week is upon us, and you all have learned so much so far.  Keep posting your pictures to Facebook, sharing recipes, asking questions, and sharing what has worked for you.  Great first week.  Consistency will bring results.  Stay strong! Today's Workout:
    • Strength - 5 x 5 Bench Press @ 80-85% of 1RM.  Perform a 30 second hollow hold after each set of bench press.
    • Conditioning -For Time -  In teams of 2
      • 10 x Row 250m each.
    • Finisher - Overhead Squat Technique Work - 30-50 reps with an empty barbel
  • 02/07/16: Sunday UpdateThis week at your favorite fitness farm:
    • Mon - Bench Press + Row Sprints
    • Tue - Front Squat + Triplet
    • Wed - Chipper
    • Thurs - Yours + Opt Lift / Opt Conditioning
    • Fri - Farmers Carry + Couplet
    • Sat = "Cindy"
    • Sun - Yoga + Open Gym
  • 02/06/16: New Saturday ScheduleToday starts the new Saturday schedule.  7am / 8am / 9am / 10am (Open prep).  The 7am and 8am are full with waiting lists.  The workout tomorrow is something we may be able to accommodate a bigger group so if you are on a waiting list, be on the look out. If you are NOT registered for the 7am/8am and not on the waiting list DO NO SHOW UP.  If you know that you will not be able to make a class tomorrow, please take yourself out of the class as soon as possible. Today's Workout (7am/8am/9am)
    • "Incredible Hulk" - 6 Rounds For Total Reps
      • 1 min - Double Unders
      • :30 Rest
      • 1 min - Slam Balls (Sx = 35#/25# - Rx = 50#/35#)
      • :30 Rest
      • 1 min - Dumbbell Push Press (Sx = 30#/20# - Rx = 40#/30# - CRx = 50#/35#)
      • :30 Rest
    • Finisher - 2 min per leg of the following - Pigeon Pose / Couch Stretch / Hamstring and IT Band mashing on foam roller
    10am Open Prep Workout - 15.1 & 15.1a.  We will be going over standards for the workouts and helping you warm up your clean and jerk and snatch.  We will also be providing a scaled version for those who will be doing the Open scaled.  
  • 02/05/16: Week one almost done!NC Peeps - You have made it to Friday.  Today and tomorrow will most certainly prove to be tempting.  Sunday will likely be a struggle for many of us as well given that the Superbowl is on.  However, if you plan out how your days will look, you can definitely be successful.  For Paleo people, if you are going out to a restaurant, get the bread off the table, and enjoy a good piece of meat and some veggies and starches.  Macros people, watch your fats when you go out to eat.  Know that most dishes will be cooked in an excessive amount of butter or oil and one meal could send you way over.  Try to get items grilled or steamed.  Thea weekend will be tough, but getting through one weekend sets the stage for the entire month.  Remember, Monday is coming one way or the other.  How do you want to feel on Monday? Today's Workout
    • Strength - EMOM10 - 1 Clean Pull + 1 Hang Clean + 1 Front Squat (Start @ 70% of your 1RM Clean
    • Conditioning - "Temporary Amnesia" - AMRAP12
      • 5 Pull Ups (CRx = CTB - Try chest to bar if you can.  Challenge yourself for these 5 reps)
      • 10 Wall Balls (Sx = 14#/10# - Rx = 20#/14# - CRx = 35#/20#)
    • Finisher - 30 DragonFlys
  • 02/04/16: YoursdayOptional Lift – EMOM10 - 1 Snatch + 1 Hang Snatch Optional Conditioning – AMRAP20 - Run 300M - Rest 1:1 Today is Thursday Yoursday.  That means all classes are structured like “Open Gym.” There will be a coach on hand to help you with anything you need.  You can make up any workouts that you missed from the week or do Friday’s workout one day early.  The point of days like today is two fold.  For those coming M-W/F&S, we want you to rest and recover on Thursday.  However, we know that everyone has a laundry list of movements they want to improve upon, and today is the perfect opportunity.  Whether it is double unders, pull ups, muscle ups or some barbell movement, the coach can help you make improvements each week.  All you have to do is show up and tell the coach what you want to work on.  We encourage all of you to give Thursdays and Sundays a shot.  They are loads of fun.  Enjoy the day!
  • 02/03/16: NC Day #3Two days in and everyone is looking very strong.  Keep up the great work.  Remember to post your points as a team each day, and please ask questions and share feedback on the Facebook group. Today's Workout:
    • Strength - 3 Sets - Rest 2 minutes between movements
      • 10 Handstand Push Ups (Strict if possible / Deficit if possible)
      • 10 Strict Chin Ups (Set must be unbroken / use weight if possible)
    • Conditioning - "Even Better" - For Time
      • 20 Kettlebell Swings (Sx = 35#/26# - Rx = 53#/35# - CRx = 70#/53#)
      • 20 Push Ups
      • 20 Box Jump Over (Sx = 20"/18" - Rx = 24"/20" - CRx = 30"/24")
      • 40 Kettlebell Swings
      • 40 Push Ups
      • 40 Box Jump Over
      • 20 Kettlebell Swings
      • 20 Push Ups
      • 20 Box Jump Over
    • Finisher - 10-9-8-7-6-5-4-3-2-1 Unbroken Strict Toes To Bar - Rest as needed
  • 02/02/16: Day 1 DownToday is the body fat testing at the gym.  The gym will be open all day for those of you who need to use the bathroom or change. NC Peeps - Day 1 is down.  Day one is an interesting day because it should be the easiest given the amount of time most people prep for the challenge, but it is also extremely difficult for many people because they feel as if they are starving all day.  One of the things everyone should be doing is eating enough.  If you are doing Paleo, and you have cut out three sandwiches per day, you need to replace some if not most of those calories elsewhere.  Don't starve yourself.  If you are doing Macros, make sure you are getting in enough protein and carbs throughout the day and not leaving yourself with a ton to eat late at night.  Eat frequently and have your snacks handy.  Everyone knows bad decisions are made when you are starving. Today's Workout:
    • Strength - Back Squat - Take 20 minutes to work to a 1 Rep Max.  We have not been on a strength cycle, so try to not put yourself under so much pressure to PR. Warm up, see how you feel, and then make a decision.  if you feel good, go for a heavy single.  If you just are not feeling it, keep the weight a little lighter and hit some doubles and triples.
    • Conditioning - "Death by Burpees & Air Squats"
      • With a running clock, complete 1 burpee and 1 air squat in the first minute, 2 and 2 in the second minute, 3 and 3 in the third, and so on.  Continue in this fashion until you cannot complete the required numbers of reps of both movements within one minute.  To keep everyone working here are the rules
      • 1) If you fail before the 10 minute mark, take a 1 minute rest, and then continue until the 16 minute mark completing 7 burpees and 7 air squats on the minute.
      • 2) If you fail between 10-15 minutes, rest 1 minute, and then continue until the 16 minute mark completing 9 burpees and 9 air squats.
    • Finisher - 3 x 15 Good Mornings / :30 Side Plank each side
  • 02/01/16: Nutrition Challenge Day 1 – What’s for breakfast?Good luck to everyone completing the 28-day Nutrition Challenge.  I expect great results especially now that you are all partnered up.  It will be twice as fun!  What is everyone eating for breakfast today? Saturday Schedule Change - Due to the full classes we are seeing every Saturday, we will be changing the Saturday schedule to the following.  7am / 8am / 9am / 10am.  We can't emphasize enough that the class cap is 25.  Please do not show up to a full class.  Some notes about the upcoming Saturdays
    • Feb 6 - 10am Class will be a CrossFit Open workout from one of the previous year's Open.  This class is available to anyone, but is intended for those who will be competing in the 2016 CrossFit Open that starts on Thursday, 02/25.  If you have done the Open in the past come and try to beat your old score.  We'll have judging for those who want to be judged.
    • Feb 13 - No 10am class.  We have a gymnastics seminar with Carl Paoli which is sold out.
    • Feb 20 - 10am class will be another Open workout from a previous year.
    • Feb 27 / Marc 5 / 12 / 19 / 26 - All of these Saturdays we will be hosting Open workouts.  The 7am and 8am class will be a mock Open workout that is appropriate given our programming and will work for a class.  The 9am and 10am class on each of these Saturdays will be specifically for the Crossfit Open.  Just like in years past, we will have everyone be judged and your scores will have to be submitted online and validated by me.  Remember, set up and heats take a while, so if you plan to do the Open, try to allow yourself at least 1.5-2 hours at the gym on these days.  We always need help with judges, etc.  If you are doing the Open and can only participate either during the 7 or 8am class, you are responsible for getting a judge for your workout.  Same goes for open workouts performed at Open Gym on Sundays.
    • For the month of April, we will continue with 7/8/9/10am normal classes.  We hope this breaks up the log jam for those of you trying to get your workouts in early on Saturday.  If we see attendance drop off, we will revisit Saturday morning's scheduling.
    Today's Workout:
    • "Black Out" - 3 Rounds Each For Time - Rest 4 minutes after each round
      • 10 Deadlifts (Sx = 75#/55# - Rx = 95#/65# - CRx = 135#/95#) - All barbell movements must be performed at the same weight.
      • 9 Pull Ups (CRx = CTB)
      • 8 Hang Power Cleans
      • 7 Toes To bar
      • 6 Thrusters
      • 5 Burpees Over the Bar
      • 4 Push Press
      • 3 Power Snatch
      • 2 Overhead Squat
      • 10 Push Ups (CRx = 10 Unassisted Ring Dips - No bands)
    • Finisher - 3 x :30 on :30 Off Double Unders
    Congratulations to all of the 908ers who competed at the Winter Wipeout on Saturday.  It was awesome to see not only how many competitors we had, but also how many 908ers were there in the cheering section.  What a great day!
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A CrossFit 908 Gentlemen's Duel