2nd Annual CrossFit 908 Christmas Party – We need feedback for dates!  Here are the suggestions

  • Friday, December 3rd
  • Saturday, December 4th
  • Friday, December 10th
  • Saturday, December 11

Please please please post to the comments section your top two dates!

One of our members, Niel, made a great suggestion this past week.  Niel tries to get to the gym as frequently as he can during the week, but sometimes he’s too busy or too tired or just doesn’t feel like working out.  I’m sure this is the case with many of our members.  So in order to help you maximize your results from CF 908, I am going make a post on Sundays with a brief outline of the week ahead.  There are definitely days that I don’t want members to miss and those happen to be workouts where we start with a strength or skill based movement and then follow it up with a 10-15 minute conditioning workout.  There are core lifts that effect the largest muscles in our body like the deadlift and squat.  These lifts are at the foundation of strength and health.  In the past it has been impossible for members to plan ahead to try and make the weightlifting days since the workouts are only posted the night before.  Now, you will be able to see what movements are coming up during the week.  This could backfire and some of you could purposefully skip the lifts, but I think that will only hinder your progress.  Here is what the week looks like.

  • Monday – 11/08 – Deadlift then bodyweight conditioning
  • Tuesday – 11/09 – Push Press then bodyweight conditioning
  • Wednesday – 11/10 – Overhead Squat then weight based conditioning
  • Thursday – 11/11 – Back Squat then cardio conditioning
  • Friday – 11/12 – Weight based conditioning
  • Saturday – 11/13 – Weight based conditioning

Today’s LInks –

Jeremy showing proper Ring Dip Depth
Jeremy showing proper Ring Dip Depth
Sara keeping a flat back during kettlebell swings
Sara keeping a flat back during kettlebell swings

Schedule –

  • Foam Roll / Mobility Warm Up & Mobility WOD – Thoracic Mobility
  • Deadlift – 5-5-5 (Add 10lbs from last week)
    • Tabata Mash Up – 8 rounds of 20 seconds work followed by 10 seconds rest  each of the following movements.  You will move from one movement to the next after each 20 seconds.  After Sit Ups, you will start again on the ring rows.  Don’t be concerned with your score.  If you can keep track of your total reps that is fine, but the goal is to work for the full 20 seconds each round.
      • Ring Rows
      • Box Jumps
      • Push Ups
      • Sit Ups (Abmat)
    • 3 x 20 GHD Hip Extensions
    • Stretch