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

• Preventing Lower Back Pain – Eric Cressey
• Is stopping angiogenesis the key to stopping cancer? – Fitness Spotlight
• Getting Older….Losing Muscle – Conditioning Research

Meet the Horowitz’s

Current members - Jill & Ian

Future Members - Zoe and Maia

Schedule -

• Foam Roll / Mobility Warm Up / Burgener Warm Up
• Back Squat – 3-3-3-3-3 – Your first work set should be at or greater than 70% of your 1RM.  Attempt to break 90% of your 1RM on one or more sets.
• Conditioning – 21-15-9 of
  • Kettlebell Swings (53/35)
  • Burpees
• 3×20 Hip Extensions
• Stretch

Friday and Saturday’s schedules are unchanged.  I will not be here, but you will all be in good hands.  If I don’t see you tonight I’ll see everyone next week.

Today’s Links -

• Pull up Strength: The Missing LInk - T-Nation
• 16 Reasons to keep living – T-Nation (more of a guy’s article)
• A Primal Primer – Prebiotics – MDA
• The Paleolithic Solution – Episode 27 – Robb Wolf
• Not an issue of paleo or not-paleo – HuntGatherLove

J Bell's pre-workout routine of making faces and forecasting how hard the workout will be

Uphill sprinting - Feel the butt pump

Adrienne is PJ's dog. I love her, but sometimes I think she might want to eat me.

Chris N is in Japan!!

Schedule -

• Foam Roll – Mobility Warm up
• Burgener Warm up – In its entirety
• Back Squat – 3 rounds for total reps
  • As many reps as possible @ 50% of your 1 Rep Max.  Your set is over when you rest for longer than 5 seconds between reps or if you fail.
  • Rest 5 minutes
• Tabata Push Ups – Focus on getting as close to the ground as possible and then locking out the elbows at the top.  If you have trouble with full range of motion, work on the negative part of the push up, or slowly lowering yourself to the ground and then push up off your knees.
• 3 x 15 Toes to bar
• Stretch

Tough Mudder Competitors – We are scheduled to leave on the bus from CrossFit 908 @ 7am on Sunday, May 2nd.  We will have t-shirts for all of the team members.  They will cost $20 per person.  Make sure you have enough cash for the shirts and the bus.  Expect the bus to cost around $50 per person.  If you have any questions regarding the race please email me.

Today’s Links -

• Can Circuit Training Develop Mental toughness? – Thoughts on this post?
• Primal Nutrition and Fertility
• Lots of stuff from Free the Animal
• 7 day virtually zero carb experiment – It is more than unlikely that I’ll ever do this.

Jon Pei working hard on his sumo deadlift high pull

Mother-Daughter CrossFit Team. Go Karen and Erin!

Schedule -

• Foam Roll / Mobility Warm up / Burgener Down & Up + Elbows High & Outside
• Back Squat – 3-3-3-3-3
• Conditioning – 3 Rounds for time
  • 40 Double Unders
  • 30 Box Jumps
  • 20 Push ups
• Side Planks – 90 seconds each side.
• Stretch

CrossFit Video – Midline Stabilization & the squat – The squat is something we do so frequently and with load, so we need to make sure we’re keeping our midline tight, not putting our lower back into hyper extension and keeping our hips active.

CrossFit Video – Shoulder Impingement – I know some people are having some shoulder pain with overhead presses, so I figured this was a good video that highlights some of the common problems with shoulders.

Today’s LInks -

• Eric Cressey on Why President Obama Throws like a girl
• How much is too much? – round 2
• Eggs for breaky

Pull up madness from bands to weighted

CrossFit Schedule -

• Foam Roll / Mobility Warm up
• Back Squat – 5 x 3 – Warm up with 10-15 reps of light weight.  Each of your 5 sets should be challenging.
• Burpees – Max reps in 10 minutes.   Free PaleoKit for anyone who gets over 150.
• 3 x 15 Knees to Elbows – Attempt to do them unbroken
• Stretch

Fundamentals Schedule -

• Foam Roll / Mobility Warm up
• Air Squat / Front Squat / Overhead Squat refresher with PVC
• Press / Push Press / Push Jerk refresher with PVC
• Ring Dips / Kettlebell Swings Instruction
• Workout – 5 Rounds for time
  • 5 Ring Dips
  • 10 Kettlebell Swings
  • 20 Walking Lunges (Each step counts as one)
• Stretch

Friday Schedule Changes – Right now these are the only changes.  There is a vote for a 3:30 class, so if that works for anyone else please post to the comments.

• ADDED – 12PM CLASS
• CANCELLED – 6PM CLASS

Tough Mudder Team – If you are interested in a CrossFit 908 T-Shirt for the Tough Mudder race please post your size to the comments section.  The t-shirts will cost between $15-20 per shirt.

Nutrition Challenge – Starting on Monday, April 5th we will be hosting our second nutrition challenge.  If you are interested in signing up, please see me at the gym.  The benchmark workout will be held on MONDAY, so if you plan on competing make sure you make it to the workout.  There will be two winners.  One winner will be decided by largest % of body weight lost.  The other winner will be decided by biggest % decrease in time for the benchmark workout.  Both winners will get a free unlimited month. There is no cost to enter.

Fundamentals – It looks like we have enough demand to start up the next Fundamentals on Monday, April 5th @ 6pm.  The class will meet Mon/Wed/Thurs @ 6pm for three weeks.  You can sign up HERE or email me @ Tim@CrossFit908.com for more information.

Saturday’s Schedule – 9:30am Fundamentals / 10:30am CrossFit WOD.  Saturday is the six month birthday for baby CF 908. Chances are there will be some adult beverages after the workout to help celebrate the success of the gym thus far.

Today’s Links -

• How much is too much? – “NO SUCH THING AS TOO MUCH BACON”
• Free The Animal – Links, quick hits & meatballs – informative link on heartburn
• Nate Green’s Formula for muscle
• Moved to Mate? – Thanks CrossFit NYC
• CrossFit for a Congressman – Thanks CrossFit NYC

Sara and D Russ square off on the wall balls

Name that butt

PJ sticks the landing

Schedule -

• Foam Roll / Mobility Warm up
• Back Squat – Work up to a 3 rep max. Make sure you are warmed up before going heavy.  Compare to 02/23.
• Sprints – Every minute on the minute for 10 minutes, sprint 100 yards and complete 5 Push ups.  Your rest is the time after your 5th push up and the next minute.
• 3 x 15 unbroken knees to elbows or toes to bar
• Stretch

Links  -

• Human Health Quadrant
• Opinions on Best Cardio Routine
• Whole 9 comes out with a health community calendar
• Coach Burgener on the Second Pull of the Clean

Looks like I'm trying to knock Pat off

Schedule -

• Mobility Warm up / Foam Roll
• 1-2 Rope Ascents
• Back Squat – We are testing our 3-rep Max today.  Complete 2-3 warm up sets and then add weight slowly to get to a challenging set of three.
• WOD – “Annie” – 50-40-30-20-10 reps of the following for time
  • Double Under – I hope you have been practicing!
  • Sit up
• 3×20 GHD Hip Extensions
• Stretch

Weightlifting class – Thursday @ 6pm will be our first weightlifting class.

Schedule Change -

• Friday, 02/12 – No 6pm
• Saturday – 02/13 – Closed
• Monday – 02/15 – No 6am or 12pm

Links -

• Vitamin D3 – I started taking D3 a couple months ago, but I have trouble remembering to take it regularly.  I don’t take many supplements.  I use Fish Oil (Nordic Naturals Very Finest Fish Oil Lemon flavored).  I have a protein shake maybe 3-4 times per week and I try to take D3.  Outside of that I don’t use anything.
• No pastry Quiche – Very Paleo
• A list of some Primal blogs from Free the Animal

A whole lotta Front Squatin' going on

Schedule -

• Mobility Warm up
• 20 Wall Squats – Make sure you are concentrating on pushing the knees out wide.
• Back Squat – Three warm up sets of 5 reps, followed by 5 work sets of 5 reps.  Make sure each of your work sets are challenging.
• Conditioning – 5 rounds for time – 40 Double Unders (sub 80 Singles) – 20 Sit ups
• Stretch – Foam Roll

Links -

• Polyunsaturated Fat
• Robb Wolf’s Paleo Podcast – Episode 12
• Gluten getting some bad press

Sara's Birthday WOD - Where's Sara?

Schedule -

• Foam Roll / Mobility Warm up
• Back Squat – Complete three warm up sets.  Then, work up to 3 challenging sets of 3 reps.
• Conditioning – Complete 3 rounds for time
  • 10 Burpees
  • 20 Pull ups
  • 30 Box Jumps
• 3×15 GHD Sit ups
• Stretch

Paleo Challenge –  If you are interested in getting a copy of the Paleo Cookbook, please bring in a Flash Drive so that we can upload it for you.  The challenge starts on January 4th.  We will have weigh ins and body fat testing next Monday and Tuesday for everyone who wants to participate.

Fundamentals – We are starting a new Fundamentals class next week.  If you know someone who is interested in joining, please make sure they sign up for our Fundamentals group.

This week’s Holiday Schedule -

• Monday/Tuesday/Wednesday – 6am / 12pm / 4:30pm / 5:15pm / 6pm / 6:45pm – Stay tuned for a potential change to Wednesday’s schedule
• Thursday – Sunday – Closed

LINKS –

Primal Eggnog

The importance of Strength Training

Building Strength and Losing Fat

About to start the WOD. Everyone's having such a good time

Mike - Visiting us from Shoreline CrossFit

Stacy (Pink) - Visiting us from Shoreline CrossFit

A lot of work getting done on Saturday

After "The Grinch" - Thanks to everyone for coming out

Schedule -

• Mobility Warm up
• Back Squat 3×3
• WOD – 4 rounds for time – Row 500m / Rest 2 min
• 3×10 Hip Extensions
• Stretch / Foam Roll