IMPORTANT – As many of you know, I will be getting married next week.  I will be gone as of Wednesday, Sept 15, and I will not return until Monday, October 3.  I have made some modifications to the schedule since Pat and Doug have other obligations outside of CF 908.   I can’t stress this enough so it’s going in bold and caps.  PLEASE LOG ON TO MINDBODY TO VIEW WHAT CLASSES ARE BEING HELD EACH DAY, AND SIGN UP IF YOU PLAN ON COMING! Pat and Doug will take good care of you all. The changes to the schedule start on MONDAY, SEPTEMBER 13.  Thank you all for your understanding.

NOTE TO MEMBERS – THERE ARE SOME MAJOR CHANGES HAPPENING TO BONNIE BURN ROAD.  CLICK HERE TO FIND OUT

Fundamentals – If anyone is interested in a PM Fundamentals class starting in the next week or two, please contact Tim@CrossFit908.com

GOALS – Nobody has written a three-month goal down yet!  What up with that?  Let’s go people

Here are some goals that were met over July and August.  I am so happy that people are working on their double unders!  It is going to make a HUGE difference in your workouts.

• Jon P – 10 Double Unders
• Ant – 300# Deadlift and 10 Double Unders
• Jeannette – 10 Double Unders
• Karen K – 5 Pull Ups with Pink Band
• Ian – 2 Unassisted Pull Ups and 4 Double Unders
• Leaor – 300# Deadlift / 5 Unassisted Pull Ups / 7 Double Unders
• Ally – 5 Double Unders
• Meredith – 25 Double Unders

Today’s Links -

• What a Stressed Out Bride Can Teach You About Training Success – Eric Cressey
• Out With The Old – Mark’s Daily Apple
• The Paleo Solution: The Original Human Diet Review – Hunt Gather Love

CrossFit 908 - The new 19th hole

Rowing is the best!

Schedule -

• Foam Roll / Mobility Warm Up / Burgener Warm Up
• WOD – Alternating with a partner, complete the following intervals each for time
  • 4 x 500m row (if no partner rest 2 minutes between efforts)
  • REST 5 mins
  • 4 x 250m row (if no partner rest 90 seconds between efforts)
  • REST 3 mins
  • 4 x 100m row (if no partner rest 1 min between efforts)
• Finisher – Max V-Ups in 2 minutes
• Stretch

Fundamentals – If anyone is interested in a PM Fundamentals class starting in the next week or two, please contact Tim@CrossFit908.com

CF 908 Night Out! – Thursday, 09/09/10.  Come to the Tavern in Scotch Plains @ 8pm to celebrate a couple of weddings.

Today’s Links -

• Call for a Randomized Trial to Settle The Low Carb Diet Questions – WSJ
• An EZ Guide To Sprinting - T-Nation
• The Paleolithic Solution – Episode 44 – Robb Wolf

Plyo Jumps!

The dreaded knees to elbows

Schedule -

• Foam Roll / Mobility Warm Up / Burgener Warm Up
• WOD – For time – 50-35-20 Reps of each of the following
  • Overhead Walking Lunge
  • Box Jumps
  • Double Unders
• 3 x 20 GHD Sit Ups
• Stretch - Mobility WOD – Free Your Scap – Here are two other shoulder mobility drills ( 1 and 2)

CF 908 Night Out! – Thursday, 09/09/10.  Come to the Tavern in Scotch Plains @ 8pm to celebrate a couple of weddings.

Today’s Links -

• The Primal Blueprint 30-Day Challenge – Mark’s Daily Apple
• Research on the double hip – Conditioning Research (D Russ pay attention)
• Evolutionary Disconnection = Earlier Puberty - Hunt Gather Love

Running with weights

Looks fun

A different way to carry the weight

Schedule -

• Foam Roll / Mobility Warm Up / Burgener Warm Up
• Push Press – 5 Sets of 8-10 reps.  We are using submaximal loads (i.e. not to failure)
• WOD – 21-18-15-12-9-6-3 reps for time of
  • Ring Dips
  • Ring Rows
  • Wall Balls (20/14)
• Finisher – 3 minutes after WOD complete a 1k row
• Stretch

Today’s Links -

• Squatting below parallel - Adrian Bozman
• High Reps vs. Low Reps for Muscle Gain – Lean Gains
• 7 Steps to Eliminating Joint Pain – Zen to Fitness

Post Labor Day WOD

Pre Wall Sit Finisher

Final Three!

Schedule -

• Foam Roll / Mobility Warm Up / Burgener Warm Up
• Deadlift Clusters – (Hands must release at the bottom) – 3-3-3-3-3
• WOD – Tabata + Deadlifts
  • Tabata Pull Ups
  • 1 min – Max Reps Deadlift @ 50% of last set of deadlifts
  • Tabata Push Ups
  • 1 min – Max Reps Deadlift @ 50% of last set of deadlifts
  • Tabata Sit Ups
  • 1 min – Max Reps Deadlift @ 50% of last set of deadlifts
  • Tabata Air Squats
  • 1 min – Max Reps Deadlift @ 50% of last set of deadlifts
• Stretch – Mobility WOD

• Recipe: Pizza Cake – Girl Gone Primal
• Strength Training for Parkour – Ross Training
• The Great Cocoa Debate - Whole 9

Name that primal back...

A little rowing session

Schedule -

• Foam Roll / Mobility Warm Up / Burgener Warm Up
• WOD – For Time complete 150 Wall Balls stopping at the top of each minute to complete 5 burpees.
• Stretch – Mobility WOD – Psoas Stretch

• FRIDAY 09/03 – 6AM / 2PM
• SATURDAY 09/04 – 7:30AM

Today’s Links -

• Osteoarthritis is Not Your Destiny - Mark’s Daily Apple
• When did “Just Rest” become a viable recommendation? – Eric Cressey
• What To Drink Part 3: What’s right with Milk? (Part B) – Feasting on Fitness

Goals – So, without any attempt by me to stop it, July’s goals turned into August’s goals.  Well, I’m not going to let that happen for September.  If you completed your short term goals for July and August, it’s time to think of a three month goal.  If you didn’t complete your short-term goal, keep it up on the board and also write a three month goal.  There are only 4 months left in 2010!  I want everyone to be proud of the progress they made during 2010.

Schedule -

• Foam Roll / Mobility Warm Up / Burgener Warm Up
• Overhead Squat – 5-5-5-5-5
• Complete the following in order for time
  • 50 Plyo Push Ups
  • 60 Plyo Jump Squats
  • 70 Kettlebell Swings
  • 80 V-Ups
  • 90 Steps Walking Lunge (45 each leg / weighted optional)
  • 100 Double Unders
• Stretch – Mobility WOD

Today’s Links -

• A 12-Step Guide to a Flawless Power Clean – T-Nation
• Pumped Up on The Paleo Diet - T-Nation
• Dave Tate Talks Bulking and Cutting – T-Nation

Push Press

Kettlebell Swing

Wall Ball

Schedule -

• Foam Roll / Mobility Warm Up / Burgener Warm Up
• Split Jerk – 1-1-1-1-1
• WOD – 5 Rounds for total reps / cals
  • 1 min row
  • 1 min box jumps
  • 1 min knees to elbows
• 3 x 20 GHD Hip Extensions
• Stretch - Mobility WOD

Labor Day Schedule -

• Friday – 6am / 4:30pm / 5:15pm
• Saturday – 9:30am
• Monday – 12pm ONLY – If we have a lot of people we’ll make it a huge group WOD.  Maybe some beers to follow?

Today’s Links -

• Is eating local best? Perhaps Not - Mark’s Daily Apple
• Joyful Abode Recipe Index Updated – Joyful Abode
• Supplements Part 1: The Whole 9 Supplement Checklist – Whole 9

Awesome noon class

Schedule -

• Foam Roll / Mobility Warm Up / Burgener Warm Up
• WOD – 20 min AMRAP
  • Run 300m
  • 15 Goblet Squats
  • 10 Pull Ups (Chest to bar if possible)
• Finisher! – 50 Wall Balls for time
• 3 x 20 GHD Sit Ups
• Stretch – Mobility WOD

• Shrimp, Sausage and Summer Squash Casserole – Mark’s Daily Apple
• Chunky Chicken Burgers - Girl Gone Primal
• How I ditched the chemicals in my bathroom closet - Pay Now Live Later

Kettlebell Bros

The 6am class has become our most popular. What other morning times would work for people?

Billy working on getting full hip extension during the clean

Schedule -

• Foam Roll / Mobility Warm Up / Burgener Warm Up
• WOD – For Time
  • 50 Double Unders
  • 10 Deadlifts
  • 10 Ring Dips
  • 40 Double Unders
  • 12 Deadlifts
  • 12 Ring Dips
  • 30 Double Unders
  • 14 Deadlifts
  • 14 Ring Dips
  • 20 Double Unders
  • 16 Deadlifts
  • 16 Ring Dips
  • 10 Double Unders
  • 18 Deadlifts
  • 18 Ring Dips
• Today’s Mobility WOD

Monday, 8/30
Tuesday, 8/31
Thursday, 9/2
Friday, 9/3

Tuesday, 9/7
Wednesday, 9/8
Friday, 9/10

I seriously might just post a link to this blog everyday.  Kelly Starrett has started a blog called Mobility WOD. The goal is to educated us, trainers and athletes, on how to get mobile, strong and healthy.  Here is a recent video that I feel is very topical for CrossFit 908.  Many of our athletes (especially women) have a tendency to do the following.  Please watch and try the stretch out tonight.

Today’s Links -

• A Fitness Blog - SICFIT
• Weight Gain and Female Athletes – Talk to me johnnie
• Bless the Burpee - Cosmopolitan Primal Girl

Greg pulls 405# for 5

I love these pictures.....so many more good ones too!

Schedule -

• Foam Roll / Mobility Warm Up / Burgener Warm Up
• Power Cleans – 3-3-3-3-3 – Work on Form!
• WOD – Complete the following intervals each for time.  Attempt to increase speed each interval.
  • Row 1k – 70%
  • Rest 1 min
  • Run 900m – 80%
  • Rest 2 min
  • Row 500m – 90%
  • Rest 3 min
  • Run 300m – 100%
• Work on a goal
• Stretch