• 03/10/14: Congrats Laura & Navin!!!!Nutrition Challenge Winners - We are so excited to announce that Laura Baggs and Navin Kuriyan are the female and male winners of the nutrition challenge losing 5.5% and 7.5% of their bodyweight respectively.  We had some outstanding performances during this challenge, and we want to announce some honorable mentions for their hard work and fantastic results.  David Fox, Andy Simon, Matt Donohue, Carly Humphreys, Alyssa Ellmann, and Patti Van Cauwenberge ranked at the top of the men's and women's categories. There were even more people who were very close behind, making this an extremely successful challenge.  Thank you to everyone for their hard-work.  When is the next challenge?  Do people want to bring back the dunk tank to test their body fat percentages?  Any thoughts? Saturday, March 22 - Laser Tag @ Bounce Factory in Warren.  We are booking the whole place for 3 hours (7:30-10:30PM).  $40/person which includes food and it’s BYOB.  We need to order the food by Friday, so please pay this week to reserve your spot (cash or a check made out to Erin Carroll). THANKS! New Fundamentals starts this Tuesday at 7:30PM.  Let your friends & family know! Today's Workout:
    • EMOM10 - 2 Back Squats @ 80% - Stay @ same weight across sets.
    • Conditioning - AMRAP10 - You know their coming, so don't cherry pick!
      • 10 Burpees
      • 15 Wall Balls (Sx = 14#/10 - Rx = 20#/14#)
    • Finisher - 2 min each leg Couch Stretch - 2 minutes.  Not 30 seconds.
  • 03/09/14: Sunday UpdateThank you to everyone who came out for the Open workout this week.  It was an extremely challenging workout.  The support and camaraderie helps everyone do a little more, so thank you to everyone who stuck around to help judge and cheer. This Week @ 908:
    • Mon - Back Squat + Couplet
    • Tue - Strict Pull Ups + Triplet
    • Wed - Chipper
    • Thurs - Snatch + Couplet
    • Fri - Open Gym
    • Sat - Open WOD 14.3
    • Sun - Open Gym
  • 03/08/14: 14.2…How long can you last?Today's Workout: - 7:30am
    • AMRAP15 - Partner Workout
      • Pace Setter - Overhead Lunge from rig to wall and back (45#/25#)
      • Work - Increasing Ladder
        • 10 Pull Ups
        • 10 KB Swings (Sx = 35#/26# - Rx = 53#/35#)
        • 15 Pull Ups
        • 15 KB Swings
        • 20 Pull Ups
        • 20 KB Swings.....Continue in this fashion for 15 minutes
    • Finisher - AMRAP4 - Partner Slam Ball Alternating every 5 reps
    14.2 Open Workout - 8:30am/ 9:30am - Don't worry!  You will get a good workout regardless of how far you get on 14.2.  Make sure you show up to work!
  • 03/07/14: Congrats Fundies!Congratulations to our most recent Fundamentals graduates.  Make sure to say hello when you see them at the gym! Sooooooooo.....Open Workout 14.2 has been released, and it has a whole bunch of overhead squats and chest to bar pull ups.  Click HERE for details.  I know that both of these movements are extremely challenging, and I realize that this workout may be a very short one for a lot of us.  We will do our best to make sure you get a good workout on Saturday. Today's format will mimic that of previous "Thursday Yoursdays."  You will have the opportunity to make up any this week's workouts at any of today's classes.  You can use today as a rest/mobility day, or you can come in and get your sweat on.  It is your day to enjoy.
  • 03/06/14: POWER ThursdayThere is a programmed workout for today's classes.  Tomorrow, Friday, will be an open gym format.   Nutrition Challenge - We are making a decision by Friday, so please make sure you submit your final weight and points.   Today's Workout:
    • Strength - Every 30 Seconds For 7 minutes complete 1 Power Clean - Increase every minute - Start @ 70% and work towards 90%+
    • Conditioning - AMRAP15 -
      • 50 Double Unders
      • 15 Hang Power Cleans (Sx = 75#/55# - Rx = 95#/65# - CRx = 115#/75#)
      • 15 Wall Balls (Sx = 14#/10# - Rx = 20#/14#)
    • Finisher - 3 x 20 Supermans + 3 x 30 Second Hollow Hold
  • 03/05/14: Congrats Lara & MattNutrition Challenge - Please ensure you have submitted your scores and final weigh-in figures to Erin@CrossFit908.com.  If you are still waiting on measurements, please email Heather@CrossFit908.com to set up an appointment. Yoga - Yoga will still be held on Thursday mornings at 10:15 a.m. during the month of March.  Take the time to come and work on flexibility, mobility and relaxation before you take on the next Open WOD. Today's Workout:
    • For Time
      • 1K Row
      • 10-20-30-40 Reps of
        • Burpees To a Plate
        • V-Ups
      • 1K Row
    • 1 x Max Set Wall Balls (Sx = 14#/10# - Rx = 20#/14#)
    Congratulations to Lara and Matt on their recent engagement!  All the best for you two!
  • 03/04/14: Tuesday TripletToday's Workout:
    • 3 x 10-15 Toes To Bar - Work on kpping/cycling - Rest 60-90 seconds between efforts
    • Conditioning - 5RFT
      • 15 Deadlifts (Sx = 75#/55# - Rx = 95#/65# - CRx = 115#/75#)
      • 12 Push Press (Sx = 75#/55# - Rx = 95#/65# - CRx = 115#/75#)
      • 9 Pull Ups - (CRx = Chest To Bar)
    • Finisher - Collect a total of 2 minutes in a handstand
     
  • 03/03/13: Hooray For Squats! – Submit 14.1 Scores!CrossFit 2014 Open - Reminder that you must submit your own score by 8PM Monday night.  We will validate the score once you submit it.  Don't forget! Today's Workout:
    • Strength - Back Squat -  In 20 minutes complete the following sets - Clock will be running and start 5 min into class
      • 2-3 Warm ups sets (3-5 reps @ 40%/50%/60%)
      • 1 x 8 @ 65%
      • 1 x 7 @ 75%
      • 1 x 6 @ 80%
      • 1 x 5 @ 85%
    • Conditioning - AMRAP12
      • 10 KB Swings (Sx = 35#/26# - Rx = 53#/35# - CRx = 70#/53#)
      • 10 Box Jumps (Sx = 20"/18" - Rx = 24"/20")
      • 10 Hand Release Push Ups
    • Finisher - 3 x 20 Hip Extensions OR 20 Good Mornings
  • 03/02/14: NC Day #28 – Last Day! Sunday UpdateNC - Today marks the last day of the Nutrition Challenge.  Your last scored sleep was last night, and today is your last day for points for hydration/exercise/food/mobility.  It was only a short 28-days ago that we started this challenge.  We had one of the highest participation rates this time around, and I'm so excited to see the results.  Please make sure that you weigh yourself, and send your results to Erin@CrossFit908.com.  Remember, Heather is still doing measurements and will be around this week to help, so please email her at Heather@CrossFit908.com.  Congratulations to everyone who completed the challenge. Enjoy that cheat meal tomorrow, but don't fall off the wagon.  This is about small lifestyle changes, not temporary diets.  If you look and feel better, why go back to your old ways? Great Job! CrossFit Open - 14.1 Recap - Wow....yesterday was electric at 908.  From the amount of people who came to do 14.1, to the judges, to the amazingly supportive crowd, the day was a huge success.  There were so many PRs on double unders, it was outstanding.  I am so happy to be a part of a community with such drive, integrity and encouragement. There were several people who had a little piece of them die when they saw "Double Unders," but they still came in, worked hard, and did phenomenal.  CrossFit 908 currently has the 3rd most participants of all New Jersey CrossFit gyms, and every single person got a double under.  I couldn't be more proud. Onwards and Upwards - There are still four weeks left in the 2014 CrossFit Open.  I'm sure some of you have an idea of what we can expect in the coming weeks, but for those of you who don't, here are my thoughts and tips.  You will likely see movements like Wall Balls, Burpees, Box Jumps, Toes To Bar, Pull Ups (esp chest to bar), Muscle Ups, Deadlifts, Cleans, and maybe a few more.  My suggestion to all of you is look at that list, decide what movement is your biggest weakness and where you think you can make the most short-term improvements, and start practicing like hell. Come in a little early, stay a little late, get a pull up bar at home.  Do whatever you can over the next few weeks to prep for these movements.  Clearly if you are unable to do an unassisted pull up, it is going to take longer than just a few weeks to get there, but for those of you on that Purple band, GET RID OF IT!  You all know how hard you pushed on workout 14.1.  You left it all out there.  I'm not saying you have to give that effort every time you are in the gym, but, in my opinion, intensity is the key to your progress in the gym.  Don't mistake intensity for moving around like a maniac trying to go as fast as possible.  Intensity is relative to each of you, and what's intense for someone maybe not enough for someone else.  Lifting a little more weight than previously, that's intense.  Struggling to do unassisted pull ups and ring dips, that's intense.  Knocking a few seconds off your 500m row pace, that's crazy intense. Performing the proper range of motion on every rep, that's intense.  Do a little more, a little better, a little faster, that's the secret right there.  We write down our results for a reason, to look back and say, "I'm going to try to do better this time."  When you look back, have you made progress on your lifts and times in the past six-months?  Is your movement pattern better?  Is your mobility better?  The answers to those questions need to be yes, or somethings wrong.  Take your book home for a night.  See where you were 2-years ago, last year, 6-months ago, and now.  What's changed?  What has not?  How can we help you with your goals?  Always look to improve at least one aspect of your fitness, even if it is something outside of the gym.  The CrossFit Open is nothing more than a series of workouts meant to give you feedback.  We will repeat these workouts in six months.  You better be ready. This week @ 908:
    • Mon - Back Squat + Triplet
    • Tue - TTB Skill Work + Triplet
    • Wed - Couplet Sandwich
    • Thur - Power Clean + Couplet
    • Fri - Open Gym
    • Sat - 7:30am TBD + Open WOD 14.2 @ 8:30/9:30
    • Sun - Open Gym
  • 03/01/14: NC Day #27 – Open WOD 14.1 @ 8:30amBacon Apple Smothered Pork Chops - Nomnompaleo Today's Workout - (7:30am Class) - For Time
    • 100 Double Unders - (Sub 3-for-1 Singles)
    • 10 DB Snatches (R) - (Sx = 30#/20# - Rx = 40#/30#)
    • 10 DB Snatches (L) - (Sx = 30#/20# - Rx = 40#/30#)
    • 20 Wall Balls (Sx = 14#/10# - Rx = 20#/14#)
    • 10 DB Snatches (R)
    • 10 DB Snatches (L)
    • 30 Wall Balls
    • 10 DB Snatches (R)
    • 10 DB Snatches (L)
    • 40 Wall Balls
    • 100 Double Unders
    Open WOD - 14.1 - (8:30am&9:30am) -  AMRAP10
    • 30 Double Unders
    • 15 Power Snatches (Rx = 75#/55# - Masters 55+ - 65#/45#)
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