Today’s Links

• Recipe: Pumpkin Fries – Girl Gone Primal
• Toxic Trio – SoCal S&C

Leaor lunges a full parking spot at a time

6am crew

Schedule -

• Foam Roll / Mobility Warm Up / Burgener Warm Up
• In teams of 3, complete the following for time:
  • 3,000m Row
  • 225 Push Press (Your team may use no more than two different weights)
  • 150 Knees to Elbow
  • 75 Burpees
    1. 1. Only one C2 Rowing machine per team
       2. A maximum of two separate weights for the push press per team (i.e. One set of Dumbbells and one set of kettlebells)  You can also use a barbell.
       3. There is limited room on the pull up bars
       4. You can do burpees anywhere
    • NOTE: Only one member of each team may work at any one station at a time.  However, if there are 2 or less exercises left to complete, the 3rd teammate may work at the same time as the other two teammates.  If there is only one exercise left to complete, all three teammates can work together.  Some rules that may help you develop your strategy:
• Stretch it out – If you have anything left, this is your last chance to go for July’s goal.

• No 6pm classes on Friday’s for the rest of the summer
• No 12pm or 4:30pm classes next week

The First Rule of CrossFit 908 - NO CHEATING – I have been thinking about this topic recently and how to present it properly without offending anyone.  Then I thought if you’re not cheating you probably want me to post this because it is annoying when people cheat, so I’m just going to make it very simple.  If you are physically capable of completing ALL of the prescribed reps through the FULL RANGE OF MOTION, and you choose to either cut reps or cut range of motion, you are cheating.  This post is not meant to point fingers or be accusatory, but just be aware that I count reps while you are working out.  I may not be able to get everyone’s reps all the time, but I make sure I’m watching.  From now on if I catch someone deliberately cheating just to move faster in a workout, that person will get an email warning. Second offense gets addressed in person.  Third offense and that person will be asked to leave the gym indefinitely.  As owner and trainer, I am responsible for teaching proper form and range of motion.  Those two points are priority during workouts.  I know some people might lose count during a workout or get so frustrated that they want to just move on to the next exercise.  You need to let me know.  I will work with you if something is too much.  Again, this post is not meant to be harsh or accusatory, but I wouldn’t post it if it weren’t a problem already. There are standards at CrossFit 908.  Please help to uphold them.  Thank you.

P.S. – I am gone for a week.  Pat will be on the lookout for proper range of motion and correct rep counting.  NO CHEATING

Today’s Links  -

• Scientific Proof: Why So Many People Can Squat 600lbs on The Internet – Eric Cressey
• The Cost of Perfection - Mark’s Daily Apple
• What to Drink Part 2: What’s Wrong With Milk – Feasting on Fitness (Still love it though)

Mike and Chris F. have formed a little 6am team, trying to push each other further than the other

Leonor knocking out the lunges with ease

Schedule -

• Foam Roll / Mobility Warm Up / Burgener Warm Up
• Go for a Goal! – Spend 15 minutes attempting a goal
• WOD – For time complete the following rep scheme
  • 21-18-15-12-9-6-3
    • Pull Ups
    • Box Jumps
• 2 Sets Max Push Ups – Rest 90 seconds
• Stretch

REMINDER – NEXT WEEK’S SCHEDULE IS MODIFIED – THERE ARE NO 12PM/4:30PM CLASSES ALL WEEK.  THE SCHEDULE IS REFLECTED ON MINDBODY

Today’s Links -

• Social Experiment – No Sit! – Girl Gone Primal
• The Gokhale Method – Hunt Gather Love
• Grain Free, Gluten Free Graham Cracker Recipe – Joyful Abode
• The Paleolithic Solution – Episode 38 – Robb Wolf

Meet Greg - He's strong, beastly and determined, but above all he's got a phenomenal head of hair and beard. He could be on a Just For Men commercial. However, Greg has a slight problem. Look below.

Greg wuz here '10

Schedule -

• Foam Roll / Mobility Warm Up / Burgener Warm Up
• Split Jerk – From the Rack – 1-1-1-1-1
• WOD – For Time – We will scale the double under reps depending on proficiency
  • 150 Double Unders
  • 30 Burpees
  • 100 Double Unders
  • 20 Burpees
  • 50 Double Unders
  • 10 Burpees
• No Finisher Today – You must spend some time stretching your problem areas.  Hop on a Foam Roller, ask someone to stretch you out, use a lacrosse ball.   Start attacking your problem areas.

• Are Anti-Oxidants Overhyped? – Zen to Fitness
• Steal This Meal: A Wok-tastic Stir Fry – Whole 9 LIfe
• Demand of Rugby – SoCal S&C

Karen's in NC this week, and Tim has no dinner. That's not very nice Karen!

Priceless

Schedule -

• Foam Roll / Mobility Warm Up / Burgener Warm Up
• Double Unders – 3 sets Max Effort – If you are unable to get consecutive doubles or less than 10, complete a total of 50 double unders.
• WOD – For Time
  • Row 500m
  • 30 Ring Dips
  • 50 Steps OHWL (Overhead Walking Lunge) (45/25)
  • 50 Wall Balls (20/14 to 10′ target)
  • 15 Ring Dips
  • 25 Steps OHWL
  • 25 Wall Balls
  • Row 500m
• 3 c 15 Knees to elbows – 90 seconds rest
• Stretch

Today’s Links -

• Dear Mark: Primal Wedding Menu – Mark’s Daily Apple (Don’t expect my wedding to look like this)
• The Grandmothers of Endurance - Ross Training Blog
• Barefoot and CrossFit – So Cal S&C

Ally jumping to the 20" box!

Chris F working on his ring dips

Schedule -

• Foam Roll / Mobility Warm Up / Burgener Warm Up
• Strength – Front Squat – 3-3-3-2-2-2 – Start @ 75% of your 1RM and work towards 90%+
• Conditioning – Complete as many rounds in 15 minutes of the following
  • Run 300m
  • 15 Pull Ups
  • 15 Push Ups
• 3 x 20 GHD Sit Ups
• Stretch

• There will be NO 12pm OR 4:30pm classes from Monday Aug 2 – Friday Aug 6. I apologize if this conflicts with some of your schedules.  It’s good to change when you workout, so if possible get up a little early and drop in on the 6am class.  We’ve got a great group working out in the mornings.  If not, drop in to one of our later classes.  Thanks.

Today’s Links -

• The Power of an Enriched Environment - Mark’s Daily Apple
• Build your own protein bars – YouBars – (via)
• Spiced Butternut Squash Fries - Nutty Kitchen

Matt S illustrating a chest-to-deck push up

Matt M showing off a pretty nice front squat

Schedule  -

• Foam Roll / Mobility Warm Up / Burgener Warm Up
• Overhead Squat Practice – 10 minutes.  Work up to a challenging set of 3
• WOD – Tabata
  • Thrusters (DB/KB or Barbell)
  • KB Swings (53/35)
  • Burpees
  • V-Ups
• 3×20 GHD Hip Extensions
• Stretch

Leaor looking a little uneven as he pushes through modified HSPUs

Who said white women can't jump?

Today’s Links -

• Sounds Cues and Circadian Rhythms - Mark’s Daily Apple
• Grain Free Gluten Free Cookies of Awesomeness - Joyful Abode
• MovNat Day 3 - Robb Wolf – I think it would be cool to go to one of these.  Jon P. is definitely down with it.

Workout # 1 -

• 20 min AMRAP – Run 400m / Rest the exact amount of time of your last run.  i.e. if it took you 2 minutes to do a 400m run, rest 2 minutes and then run again.  Continue until you hit 20 minutes.  Since you are resting, make sure you push it on the runs.  This is not supposed to be a light jog.  If the workout seems easy, you need to step it up.

Workout #2 -

• Tabata Mash Up – Complete 8 rounds of 20 seconds of work / 10 seconds of rest rotating through each of the 5 exercises below.  This is a mash up so you are alternating exercises every 20/10.
  • Squat Jumps – Go into a full depth squat and jump as high as you can.  Repeat
  • Push ups with release – Every time your chest touches the ground, pick your hands up and then place them back down and push.  This guarantees that you are going all the way to the ground
  • Flutter Kicks – Lay flat on the ground and kick your feet up and down (about a 6″ range of motion) keeping the legs straight.  You can put your hands under your butt.
  • Mountain Climbers – Get your feet to the outsides of your hands when you bring them up.

Workout #3 -

• Pick a spot where you can sprint 20 meters.  Complete the following for time
  • 10 Burpees
  • Sprint 20m
  • 9 Burpees
  • Sprint back 20m
  • 8 Burpees
  • Sprint 20m
  • 7 Burpees …..Continue all the way down to 1 burpee and finish with a 20m sprint.

Tomorrow, Saturday, July 24 9:30am CrossFit class is cancelled.

Today’s Links -

• Cueing: Just one piece of semi-private training success – Part I – Eric Cressey
• Circadian Rhythms: Zeitgebers, Entrainment and Non-Photic Stimuli – Mark’s Daily Apple
• Life and Death and The Garden of Eden – Free The Animal

Say hello to Greg as he sports a nice front squat

Niel and Brian crushing box.....jumps that is

Schedule -

• Foam Roll / Mobility Warm Up / Burgener Warm Up
• Back Squat – 3-3-3-3-3
• Conditioning -
  • Row 1k
  • Run 4 laps
  • Row 500m
  • Run 2 laps
    • You can start running or rowing to avoid back up.
• 3 x 15 Knees to Elbows
• Stretch

Friday ’s @ 6pm from July 23 through Sept 3 are cancelled.

Saturday, July 24 9:30am CrossFit class is cancelled.

I recently realized that I have never made it clear how some of the equipment is organized in the gym.  I took a few pictures to help me explain.  Here we go…

Color Coded

The notebook cubby is color coded.  Blue with blue, yellow with yellow, etc.  It is as straightforward as it gets.  It doesn’t matter the shade, if it is green, then it goes with the other green books.

Next…

Look at this nightmare

I’ve tried my best to label the jump ropes and here is an explanation of how you know which is which.  They are hung up from shortest to longest going from left to right on the pull up bar.

1. Shortest – Black handles with white tape
2. Medium – Black handles NO tape
3. Long – Orange and Yellow Handles
4. Longest – The “different” jump ropes on the far right.  They are heavier and have thicker ropes.  They vary in color but they are the longest.

Next…

6 / 8 / 10 / 14 / 20 Top to Bottom

The medicine balls are stored according to weight.  The lightest, 6lbs, on the top and the heaviest, 20lbs, on the bottom.  They go in ascending order from top to bottom – 6/8/10/14/20.  ALSO – The assistance bands want to stay with each other.  Keep the same colors together.

It’s all pretty easy.  Just remember to put your implement back where you found it, and if you found it in the wrong place please help me to find its home.

ADDED BONUS – To make this interesting and in the spirit of fitness, if you put something away in the wrong spot and I catch you, everybody in the class will do five burpees.  I figure we workout together and drink together so we might as well pay for our sins together.  Who is going to be the first one?  Probably someone who is not reading my site on a daily basis.  You will soon be discovered.  Love, Tim.

Today’s Links -

• Bacon Wrapped Mini-Frittata – Girl Gone Primal
• Course syllabus - Talk to me Johnnie (Resources for nutrition and fitness)
• Interval Training Doesn’t Work – T-Nation (Always good to read differing opinions)

Check out this cool CrossFit Adidas commercial – It was for the 2010 CrossFit Games and features Chris Spealer who placed 3rd in the mens division and Heather Bergeron who placed 8th.

Schedule -

• Foam Roll / Mobility Warm Up / Burgener Warm Up
• 2 x 10 of the following – Hip Extensions / Sit Ups / Push Ups / Mountain Climbers
• WOD – Complete 21-15-9 reps of each of the following for time
  • Deadlift (40-60% of your 1RM)
  • Ring Dip
  • Pull Up (Chest to bar if possible)
• Planks – 2 minutes front + 1 minute on each side
• Stretch

Friday’s – For the remainder of the summer, the 6pm class on Friday’s is cancelled.

Today’s Links -

• Choosing Chicken; A Primal Purchasing Guide – Mark’s Daily Apple
• Get the kids moving - Conditioning Research
• The truth about alcohol, fat loss, and muscle growth – Lean Gains

Emily knocking out some push ups

Colleen and Billy looking diesel

Schedule -

• Foam Roll / Mobility Warm Up / Burgener Warm UP
• WOD – 7 Rounds for time
  • 100m row
  • 2 Shoulder Press (95/65)
  • 3 Push Press (95/65)
  • 4 Split Jerk (95/65)
  • 5 Burpees
  • 6 Ring Rows
  • 7 Box Jumps (24/20)
  • 8 V-Ups
  • 9 Wall Balls (20/14)
  • 10 Double Unders
• 3 x 20 GHD Sit Ups
• Stretch