CF 908 Night Out – TONIGHT @ 8PM – DELICIOUS HEIGHTS, BERKELEY HEIGHTS, NJ 07922

PALEO CHALLENGE – The Paleo Challenge concludes today.  I want to take a minute to thank all of the members who decided to try the challenge.  I know for many of you, including myself, it was difficult to cut out the breads, pastas, rice, and potatoes. The first week was rough.  I felt tired and hungry all the time.  I think I began to eat a “bit” too much fat  and protein to substitute my carb intake. Instead of running a caloric deficit from what I was eating before, I started taking in more calories, despite them being “good” calories.  As a result, I actually gained a half pound during the challenge.

My goal was not really to lose weight, but to see how I felt.  I can honestly say that despite my current leg and back problems, my energy levels during workouts went up.  My ability to push through certain points of workouts improved.  I was able to do 100 20lb wall ball shots in a row the other day, and my 1k row time dropped by 7 seconds.  My lifts have been impaired by my leg, but I don’t feel any weaker.

I think that I will continue to eat more paleo than I once did, but I might up my carb intake slightly,  (i.e. one more piece of fruit per day or 2-3 servings more of vegetables) and decrease the amount of nuts/seeds I’m ingesting.  I think we all have to find out what works for us.  I don’t believe there is a once size fits all diet prescription, but I do believe that there are some major issues with the current American diet.  You have to find what works for you.  Here are three simple guidelines I try to follow when eating.

1. Make sure there is protein in your meal
2. Limit your sugar intake (added sugar/high fructose corn syrup, etc)
3. Limit your processed food intake (breads/pastas)

Links -

• Some advice from Fitness Spotlight on maintaining your new found healthier lifestyle
• Guy presses 330lbs overhead – Not too shabby!
• Paleo Diet for Cyclists

Karen and Bridget got some sick V-Ups!

Schedule -

• Mobility Warm up
• Double Under Practice
• WOD – 50-40-30-20-10
  • Kettlebell Swing – (53/35)
  • Box Jumps (24/20)
• 3 x 20 Hip Extensions (1 minute rest)
• Stretch

The 10:30am CrossFit WOD is as follows:

• 20 Deadlifts (275lbs) /Run 400m
• 20 KB swings (2pood) /Run 400m
• 20 Overhead Squats (115lbs) /Run 400m
• 20 Burpees /Run 400m
• 20 Pullups (Chest to Bar) /Run 400m
• 20 Box jumps (24″) /Run 400m
• 20 DB Squat Cleans (45lbs each) /Run 400m

NOTE – The prescribed weights can and will be modified for members.

9:30am Fundamentals – We are reviewing the Air Squat, Front Squat, Overhead Squat, Press and Push Press.  We will conclude with a workout.

• Fundamentals WOD – Complete five rounds for time:
  • 6 Dumbbell Thrusters
  • 9 Ring Dips
  • 12 Box Jumps

11:30am – Free Class – This class is for all ability levels.  The structure of the class looks like this:

• Mobility Warm up
• Squat Instruction
• Workout
• Foam Roll / Stretch

REMINDER – Tonight is the CF 908 Holiday Party.  Please check yesterday’s post for all pertinent details.

Join on us on Saturday @ 10:30am for the CrossFit Hero WOD remembering the troops lost in the Ft. Hood shootings.  To make a donation, or to find about more about the CrossFit lumberjack memorial WOD go here.

• WHEN – 8PM – WHENEVER
• WHERE – CF 908 – 10 SUMMIT AVE, BERKELEY HEIGHTS, NJ 07922
• WHAT TO WEAR – ANYTHING YOU WANT. MOST LADIES WILL BE DRESSED NICELY.  I WILL TRY MY HARDEST TO EMULATE COUSIN EDDIE FROM CHRISTMAS VACATION.
• WHAT TO BRING – SOME FOOD OR BOOZE AND FRIENDS!

NOTE – PLEASE PLAN A RIDE HOME IF YOU ARE GOING TO DRINK.  FEEL FREE TO BRING AN AIR MATTRESS OR SLEEPING BAG.  WE WILL PROVIDE TAXI NUMBERS AT THE GYM FOR ANYONE WHO NEEDS TO GET HOME.  ALL CARS CAN BE LEFT IN THE PARKING LOT OVERNIGHT.  PLEASE PLAN ACCORDINGLY.

Erin, Doug and Firas showing off their deadlift form

Friday’s Schedule

• Mobility Warm up
• Cleans – 3×3
• WOD – Complete for time – 10-9-8-7-6-5-4-3-2-1
  • Pull ups (Chest to Bar / Kipping / Kipping with band – try a smaller one than last time)
  • Lunges (Right + Left = 1)
  • Sit ups (GHD’s / Toes to Bar / Abmat Sit ups)
• 500m races – three at a time
• Stretch / Foam Roll

Post weights and times to comments.

• What to wear: Something nice, but Holiday flair is always appreciated
• What to bring: Some food or alcohol
• When to come: 8:00pm
• Where to go: CrossFit 908
• What to expect:  Music, Booze and a late night dance party

Complete as many rounds as possible in 20 min of:

• 5 Burpees
• 10 Deadlifts
• 15 Box Jumps

Post rounds to comments

5 Rounds For Time:
10 Wall Balls
10 Box Jumps
10 Burpees

***We will go through a mobility warm-up before we workout.**

CrossFit Wod (11am)

Depending on the amount of people we have today and the weather, the workout may be team oriented. Either way, the workout will be announced at 11 am. Enjoy the suspense.