• 04/17/14: Masters Qualifier WODs Released Tonight @ 8PMGood luck to our Masters Competitors, Becky, Karen, Juan, and Andy, who will be completing four workouts over the next four days to complete the Masters Qualifier for the 2014 CrossFit Games.  These four worked so hard this year, and we are so excited that they have progressed to this round of the competition.  Make sure to give them well wishes when you see them in the gym.  Good luck you four! YOURSDAY - A great day @ 908.  This is a programmed rest day, but really it is an opportunity for those who have not made it to the gym during the week to make up a worked that they missed.  It is also a day for all of you go-getters to work on skills you so desperately want to improve or learn (double unders, handstands, overhead squats, kipping pull ups, toes to bar, muscle ups, etc.)  Ask your coach for help. That is why we are there!  Whatever you choose to do, enjoy your day. Optional Strength Bias Extra Credit -
    • Pause Back Squat - 6 x 3 @ 5lbs heavier than last week or @ 77% of 1RM Front Squat
  • 04/16/14: Would You Wear WilkWear Wednesday?Coach Joe W. at CrossFit Jersey City has created a shirt with protection for your collarbone so you don't bruise yourself on cleans and presses.  Take a look at his Kickstarter video HERE.  He is very close to his goal and looking forward to making WilkWear a success. Today's Workout:
    • Strength - Strict Press - 10-8-6-4-2 - Build to a 2 Rep Max - 20 min time cap
    • Conditioning - 7RFT
      • 7 Push Press (Sx = 75#/55# - Rx = 95#/65# - 115#/75#)
      • 7 Burpees Over The Bar
    • Finisher - Tabata Hollow Hold
  • 04/15/14: Pull Push Fun
    • Pat Tillman Foundation Fundraiser @ Brazen Athletics in Fairfield on Saturday, April 19th.
    • Athletes For Autism Event @ CrossFit Veracity in Summit on Saturday, April 26th.  Good event for a great cause!
    • CrossFit 908 will be hosting ROLLING ON THE FLOOR LAUGHING: A Seriously Fun Mobility Workshop
      • Where: CrossFit 908
      • When: Wednesday, April 30th from 7:30PM – 9:30PM
      • Cost: $45 (includes 1 pair of Yoga Tune Up® Therapy Balls)
      • Link to sign up & more details:  https://rotfl13.eventbrite.com/
    Today's Workout:
    • Strength - Superset - 5 Sets
      • 6 Strict Chin Ups
      • 6 Strict Ring Dips
      • Rest 90 seconds
    • Conditioning - 5 Rounds For Time
      • 10 Strict Ring Rows (Rx = Feet on Ground / CRx = Feet on 20" Box)
      • 15 Hand Release Push Ups
      • 50 Double Unders
    • Finisher - Handstand Holds - Practice
  • 04/14/14: Monday Squats
    • Reminder - Barbell Club starts tonight @ 8:30pm.
    • Pat Tillman Foundation Fundraiser @ Brazen Athletics in Fairfield on Saturday, April 19th.
    • Athletes For Autism Event @ CrossFit Veracity in Summit on Saturday, April 26th.  Good event for a great cause!
    • CrossFit 908 will be hosting ROLLING ON THE FLOOR LAUGHING: A Seriously Fun Mobility Workshop
      • Where: CrossFit 908
      • When: Wednesday, April 30th from 7:30PM - 9:30PM
      • Cost: $45 (includes 1 pair of Yoga Tune Up® Therapy Balls)
      • Link to sign up & more details:  https://rotfl13.eventbrite.com/
    Today's Workout:
    • Strength - Front Squat - 5x3 @ 5lbs heavier than last week.  No heavier than 77% of your 1RM
    • Conditioning - AMRAP12 - Ascending Ladder by 3 reps
      • 3 Wall Balls (Sx = 14#/10# - Rx = 20#/14# - CRx = 35#/20#)
      • 3 Toes To Bar
      • 6 Wall Balls
      • 6 Toes To Bar
      • 9 WB
      • 9 TTB......
    • Finisher - 3 Min Plank
  • 04/12/14: Team WOD SaturdayToday's Workout - Teams of 3
    • Pace Setter - 200m Run
    • Work:
      • Max Rep Kettlebell Swings (Sx = 35#/26# - Rx = 53#/35#)
      • Max Rep Abmat Sit Ups
    • Finisher - 50 Burpees
     
  • 04/11/14: Frantastic FridayIf anyone dropped an IPhone 5 Lightning Cable in the parking lot, it has been found.  Email Tim@CrossFit908.com if this was yours. Today's Workout:
    • Strength - Power Cleans - 5 x 3 @ 70% of 1RM - Not 72%, not 71%, 70%, got it? (If you have not maxed out, do so today)
    • Conditioning - "Fran" - Goal is under 10 minutes so scale accordingly
      • 21-15-9 reps for time of
        • Thrusters (Sx = 75#/55# - Rx = 96#/65#)
        • Pull Ups
    • Finisher - 2 Minute Hollow Hold or 100 Hollow Rocks
  • 04/10/14: Sunny, with a chance of squatsAs many of you already know, Thursdays are "programmed rest days" at 908.  If you have attended Mon-Wed, and plan to attend Fri/Sat, today is your day to take off, recover, mobilize, hydrate, and rest.  If you are serious about getting stronger today is a great day to focus on strength and nothing else.  If your main focus is endurance, today is the day to hop on that rower/airdyne/sled and crank away.  Either way, enjoy your day. Optional Squats - 5 x 3 Pause Back Squats (3 seconds in the hole).  Go by feel.  All working sets should be challenging.  Accessory work should include Ab work, and hip extensions. Optional Endurance Row - 4 x 1,000m Row - Rest 60 seconds.  For every second your slowest row and fastest row are apart complete 5 burpees.
  • 04/09/14: Who’s Nancy?Happy 25th Anniversary to Bob & Diane!  We hope you guys are having a blast in Florida. Have a couple for us! Today's Workout:
    • Warming Up with Lauren Beasley Today.  Thanks for these drills Lauren!
    • Strength - 5x5 Dumbbell Strict Press (As challenging as possible)
    • "Nancy" - 5 Rounds For Time
      • Run 400m
      • 15 Overhead Squats (Sx = 65#/45# - Rx = 95#/65# - CRx = 115#/75#) - If you cannot keep your elbows locked out and heels on the ground, substitute a front squat.  You can scale weight up 20% for the front squats.
    • Finisher - Handstand Practice - Wall / Freestanding
  • 04/08/14 – Chest, Back, and AbsToday's Workout:
    • Strength - 5 Sets - 5 Strict Pull Ups + 5 Ring Dips (Superset) OR CRx = EMOM10 - 1-2 Muscle Ups (Try Strict)
    • AMRAP12 -
      • 10 Box Jumps (Sx = 20"/18" - Rx = 24"/20")
      • 20 Sit Ups
      • 30 Double Unders
    • Finisher - 3 x 20 GHD Sit Up OR 100 Hollow Rocks
  • 04/07/14: FrontdayThe first 908 Barbell Club has sold out.  We are taking names for the next round.  We already have a bunch, so don't hesitate if you want to participate! Strength Bias – For the next 12-weeks we will be biasing the 908 programming to focus on strength, specifically in the front squat, power clean, and press.  You will notice a theme each week with these lifts as we will be following a linear progression and increasing your %’s each week.  Last week we tested a 1RM in all three of these lifts.  If you have not done so already, please try to max out this week, either Thursday or Sunday. Today's Workout:
    • Front Squat - 5x3 @ 75% (Warm up - 5 @ 50%/ 5@60% /3@70%) - Rest 2 min exactly between sets.  Partner Up.
    • Conditioning - 3RFT
      • 25 Kettlebell Swings (Sx = 35#/26# - Rx - 53#/35# - CRx = 70#/53#)
      • 20 Toes To Bar
      • 10 Handstand Push Ups (Sx = Dumbbell Strict Press / CRx = Deficit)
    • Finisher - 2 min each leg couch stretch
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