02/25/10 – Weightlifting Thursdays

SNOW CANCELLATION – THE 6:45PM CLASS IS CANCELLED.  WE WILL STILL HAVE THE 5:15PM AND 6PM.

Re: March 2010 - To All Members: I want to thank everyone for their commitment to CF 908 thus far.  Everyone’s dedication, camaraderie and fitness improvement are commendable.  I just finished writing out the programming for March, and I am implementing two themes for the month; Strength and Sprints.  We will be focusing on the main lifts; Front Squat, Overhead Squat, Deadlift, Clean, Press, Jerk and Snatch in traditional 5×5 an 5×3 sets.  Each day will conclude with some form of interval work ranging from just a few minutes to ten minutes.  Resistance training and sprinting are constantly touted as premier fat loss weapons.  So why not combine the both?  Nobody will be forced to lift compromising weights.  The goal here is to simply get you stronger and faster.  I have a feeling that means you are going to lose some unwanted fat in the process.  At the end of the month we will retest our 3RM on Back Squat, Deadlift, Press, Pull up and 500m row.  This is not a permanent change, but rather a 908 experiment.

I am not one to oversell my business, but I think it would be a great idea to commit to CF 908 3-4 days per week for the month of March.  Why not 5?  5 times means you sign up for the unlimited and I don’t want to force anyone’s hand. However, I think given the progression of the month, the more you come the better.  I know some people have outside activities, and I absolutely encourage that.  All I know is what I’ve done and that’s been CrossFit 5x per week over the past two years, and I am the leanest, fastest, strongest, lightest and fittest I have ever been.  Just a suggestion.

March 2010- Lift – Sprint – Eat – Sleep

Weightlifting Class meets tonight @ 6pm.  We will be going over the Split Jerk.

Max Effort Today  - Pull ups – Warm up with a few sets of 3-5 and then go for it!

Tough Mudder Race – Remember, if you are interested in joining the CF 908 team in the Tough Mudder race please let me know!

Today’s Links -

• 3 Exercises to fix your posture
• Portion Control for control freaks
• Paleo Meatballs
• Squatting is Hardcore (strong language – viewer discretion advised)
• Children and Food Allergies

Without even knowing it, Karen demonstrates a pretty good split jerk

Helen Bells

Helen Pull ups

Post WOD Coffee - Probably one of the things we do best

CrossFit Schedule -

• Foam Roll – Mobility Warm up
• Max Pull-ups – One Set
• Cleans (Full) – Work up to your workout weight
• WOD – Elizabeth – 21-15-9 reps of the following for time
  • Cleans (135/95)
  • Ring Dips
• 3×15 GHD Sit ups
• Stretch

Weightlifting Schedule -

• Foam Roll – Mobility Warm up
• Max Pull ups – One Set
• Split Jerk – 5×5 ( Keep it light and work on form)
• WOD – 10 min – Every minute on the minute complete the following rep scheme
  • 3 Deadlifts
  • 3 Hang Power Cleans
  • 3 Front Squats
  • 3 Split Jerks
• 3×15 GHD Sit ups
• Stretch