• Snatch Practice – 20 min to work to a heavy single.  Group warmup with an unloaded barbell progressing through Muscle Snatch, High Hang Power Snatch, Hang Power Snatch, Power Snatch + OHS, and Snatch.  As the progressions advance the movement becomes more challenging.  Your goal today is to stop where your movement breaks down, take a step back, and work at the progression where you can move safely.  
• Conditioning – For Time
  • 50 Double Unders
  • 2 Snatch (Sx = HPS / Rx = PS / CRx = Snatch) – (Wt = 60-70% of Heaviest Successful lift)
  • 40 Double Unders
  • 4 Snatch
  • 30 Double Unders
  • 6 Snatch
  • 20 Double Unders
  • 8 Snatch
  • 10 Double Unders
  • 10 Snatch
• Finisher – 300m Waiter’s Walk

Tina moving through a 908 classic, the Farmer’s Lunge

There is an adage that says behind every great man there’s a great woman.  My wife and co-owner of CF 908, Erin, is the person who deserves the majority of my thanks.  She deals with me on a daily basis, which is quite a feat in and of itself.  Erin has stood behind my every decision from the very beginning.  Five years ago I quit my job and told her I was opening a gym.  Pretty drastic lifestyle change, but she supported me.  Last year I told her I wanted to really give competing my full effort this year, and she supported me.  For a year I have dedicated countless hours to bettering myself in the sport of CrossFit, and many times that came at Erin’s expense.  Erin drops everything for me and is always my number one fan.  She boosts me higher when I do well, and she lifts me up when I get down on myself.  She is my teammate through thick and thin.  Without Erin, there is no Tim.  I love you, Erin!

What the old adage is missing is that behind every great man, is not only a great woman, but also an incredible community of people supporting him near and far.  I’m not sure the exact number of people who came to Boston this past weekend, but there were at least 50 people there on Saturday cheering me on through the two toughest workouts of my life.  Many of you took time off work, spent several hundred dollars, and spent 3-4 days of your life watching me exercise.  That’s pretty insane, and while I feel very undeserving of all the attention, I am smart enough to realize that you all truly believe in what we are doing at CrossFit 908, and simply want one of your own to do his best.  Your support, either in person or through every means of social media, was integral in my success this past weekend.  I hope that overtime I can make you all feel as special as you made me feel this past weekend.  I am honored to be a part of our community.

Special thanks to Lauren Beasley from Total Physical Therapy in Chatham.  Lauren came up to support Mike and I, and make sure that we didn’t fall apart over the weekend.  Lauren kept us moving, and moving well.  Without her, I made not have finished the competition.  Lauren, what you and Dimitry do at Total PT is amazing.  Thank you for keeping me going!

Big shout out to Jay and Kristy from Brazen.  If you know Jay, you know he’s a lover.  A lot of words of encouragement and wisdom were shared on Saturday night that really inspired Mike and I.  Thank you both for being so motivational.  Everyone needs someone like you two in their life.

This list could go on and on.  I can hear the music playing as they try to kick me off stage.  There we a couple other affiliate owners that came up and they deserve recognition.  Rick Buro of Marlboro CrossFit somehow got away from his gym, his wife, and his three little girls all to watch me pick things up and put them down.  Amazing guy.  Happy to call him one of my good friends.  Leonardo Munoz of CrossFit Veracity may have made the craziest  decision ever to drive up on Saturday to try to make my second workout, sat in traffic, missed it, and then had to drive home that very same night.  Leo, you are a good dude.  Thank you.

908ers, you know I love the crap out of you.  I will thank each of you in person.

Mikeybabes – You are a great man.  Truly honored to have gone through this past weekend with you.  Thanks for helping me get through it.  Rest up.

Last, but not least, is Jason Reo.  Coach Reo programmed for Mike and I for the past 6-weeks.  He is a genus when it comes to CrossFit.  Thank you for prepping Mike and I for such a grueling weekend.  Jason and his wife Wendy are opening CrossFit Nutley very soon.  Make sure to check them out.

I’m sorry for the ridiculously long Thank You, but it still doesn’t seem like enough.

-Tim

Today’s Workout

• AMRAP20
  • 7 Strict Pull Ups (CRx = 3 Muscle Ups)
  • 7 Burpees
  • 7 Box Jumps (Sx = 20″/18″ Rx = 24″/20″ CRx = 30″/24″)
• Finisher – 3×25 Hip Extensions

Mr. Gallant crushing muscle ups

• Strength – 3×9 Back Squat @ Same last weight from last week
• Optional WOD – 8x250m Row Sprints – Alternate with a partner or rest 90 seconds
• Finisher – 3×15 Strict Toes To Bar

Stina crushing her back squats.

This week at the 908:

• Mon – Back Squat + Optional WOD
• Tue – Triplet
• Wed – Snatch + Couplet
• Thurs – Yours
• Fri – DB Push Press + Couplet
• Sat – Team WOD

Here is a little sampling of today’s Northeast Regional WOD #4

• For Time (25 min time cap)
  • 50 Wall Balls (Sx – 14#/10# – Rx = 20#/14#) (CRx = 75 Wall Balls)
  • 50 Pull Ups (Crx = CTB)
  • 50 Step Ups Each Leg – (24″/20″) (CRx = 50 Pistols if you have them.  No on your toes business)
  • 50 Kettlebell Swings (Sx = 35#/26# – Rx = 53#/35# – Crx = DB Snatch @ 70#/50#))
• Finisher – Send some love up to Boston for Mike and I!

PR on 3RM OHS @ 285#

Avon modeling the women’s regionals tanks

Reminders – Saturday’s classes are on as scheduled.  Sunday’s open gym is from 11:30am-1:30pm.

@Home WOD -

• Run 400m (Use GMaps Pedometer)
• 50 Air Squats
• Run 400m
• 50 Lunges
• Run 400m
• 50 Push Ups
• Run 400m
• 100m Burpee Broad Jump

North East Regionals set up…. Shit just got real

Ways to follow Tim & Mike at the North East Regionals this weekend: Twitter and/or Facebook

The t-shirt order was completed late Wednesday night, so you can pick up your shirts starting at the 9am class tomorrow.  For those coming up to regionals, your shirt will be waiting for you at regionals.  For those not coming up to regionals, your shirt will be waiting for you at the gym.  $20 cash.

Today is Thursday Yoursday.  Take it as a rest day, or make up a workout you missed earlier in the week.  Make sure to hydrate, eats lots of good food, and get some rest.

Optional WOD -

• Skill – Overhead Squat – 20 min practice
• Conditioning – AMRAP8 – Increasing ladder
  • 2/2-4/4-6/6…..
    • Deadlift (Sx = 135#/95# – Rx = 205#/135# – CRx = 255#/185#)
    • Box Jump (Sx = 20″/18″ – Rx = 24″/20″ – CRx = 30″/24″)
• Finisher – 3×20 GHD Sit Up

AJ looking like a monster!

REGIONAL TEES AND TANKS - They will be arriving during Wednesday’s night classes.  Bring your $20 cash!  If your shirt is not picked up by 10am Thursday, your shirt will be brought to Boston (only for those who are coming to Regionals).

Today’s Workout -

• Close Grip Bench Press – 3×10
• Conditioning – 9-15-21 Rep For Time of
  • Burpee
  • Ring Dip
• Finisher – Waiter Walk 300m (Alternate Hand Every 30 steps – Use a Kettlebell)

Dan squats like a champ!

• Group Warm Up – Empty Barbell Clean Progressions
• Conditioning – AMRAP20
  • 400m Run
  • 15 Hang Power Clean (Sx = 75#/55# – Rx = 115#/75# – CRx = 135#/95#)
  • 10 Pull Ups (CRx = CTB)
• Finisher – 800m Sandbag Carry – 2 min post workout

Anna and Chrissy showing off some core strength on toes to bar

• Strength – Back Squat 3×8 @ same weight as last week
• Conditioning – For Total Reps – Tabata – Perform 8 rounds of 20 seconds on / 10 seconds rest at each of the following exercises.
  • Row – (Total Calories)
  • Air Squats (CRX = Bottom to Bottom)
  • V-Ups (CRx = Toes To Bar)
• Finisher – 3×20 GHD Hip Extensions

Rich and Bruce working hard while Dmac sneaks a rest