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

• 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

That’s right, five in the morning!  If you know anyone who is interested please tell them to contact Tim@CrossFit908.com

Today’s Links -

• Why Quick, Cheap Food is Actually More Expensive - Huffington Post (via)
• Primal Wing Night – Diggereid (via)
• The Primal Diet for Dogs – Mark’s Daily Apple

Anything you can do I can do better...

Name that back

Schedule -

• Foam Roll / Mobility Warm Up / Burgener Warm Up
• Deadlift – 5-5-5 – Form is paramount.  You must release the deadlift after each rep.
• WOD – 10 rounds for time
  • 5 Plyo Push ups – Hands must leave the ground at the top of the push up
  • 10 Jump Squats – Go into a deep squat keeping the weight on the heels and explode out of the bottom, jumping as high as you can.
  • 15 anchored ab-mat sit ups – Use dumbbells to anchor the feet
• 3 x 20 GHD Hip Extensions
• Stretch

NEW Fundamentals – If you are interested in joining please email Tim@CrossFit908.com

Today’s Links -

• How To: Proper Push Up Technique – Mark’s Daily Apple
• 10 Essential Food and Fitness Habits - Zen To Fitness
• Recipe – Coconut & Nut Energy Bar - Pay Now Live Later

Say hello to the most recent Fundamentals Class.  There are two people not pictured, Chris O and Kim A, who are also finishing.  They will be featured on the site as soon as I have a picture.  Make sure you introduce yourself when you see someone you don’t know.

Bruce F

Kim J

Mike H

Thom G

Schedule -

• Foam Roll / Mobility Warm Up / Burgener Warm Up
• Deadlift – 3-3-3-3-3
• WOD – 15 min AMRAP -
  • 6 Pull Ups
  • 10 Burpees
  • 14 Lunges (7 each foot)
• 2 min Plank + 1 min each side
• Stretch

REMINDER – No 12pm or 4:30pm classes this week.

Today’s Links -

• Hangover Hack You Can Hang Your Hat On – Mark’s Daily Apple
• Planks – Conditioning Research
• Primal Dissent – A dialogue with Mark Sisson – Lew Rockwell

Hello from OBX

Schedule -

• Foam Roll / Mobility Warm Up / Burgener Warm Up
• Deadlift – Warm up with light weight.  Work up to 50% of your 1Rm .  Use that weight for the workout
• WOD – 20 min AMRAP of
  • 5 Deadlifts
  • 7 Push Ups
  • 9 Box Jumps
• 3 x 20 GHD Sit Ups
• 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

• Dear Mark: Acupuncture – Mark’s Daily Apple
• Waterbury on Why Some Fat Loss Plans Fail Miserably – and a Better Approach – Eric Cressey
• Eat Fat – Conditioning Research

Good times

Muscle Up Modification

Schedule -

• Foam Roll / Mobility Warm Up
• Deadlift – 5-4-3-2-1 – We are working up to a 1RM today.  Form is paramount.  If you begin to break down on early sets you must lighten the load.  Make sure someone is watching your sets.
• WOD – Max Efforts – 4 rounds for total reps
  • Max Push Ups – 1 min
  • Max Jumping Lunges – 1 min
  • Max V-Ups – 1 min
  • Rest – 1min
• Stretch

• Saving Your Sight With Good Nutrition - Zen to Fitness
• Steal This Meal – Sunshine Chicken and Roasted Roots - Whole 9 Life
• Do video games have a place in fitness – Son of Grok

Daniel son performing the crane kick

Notice the different arm positions. I wonder what the affect on the shoulder is from these differences. I will look into it.

Schedule -

• Foam Roll / Mobility Warm Up / Burgener Warm Up
• Deadlift – 10-8-6-4-2.  Attempt to finish at or above 90% of your 1RM.
• Conditioning – For Time
  • Run 300m
  • 21 KB Swings
  • 21 Burpees
  • Run 300m
  • 15 KB Swings
  • 15 Burpees
  • Run 300m
  • 9 KB Swings
  • 9 Burpees
  • Run 300m

Today’s Links -

• Rejected Food Pyramids – Mark’s Daily Apple
• Spicy Chicken and Bacon Poppers – Mark’s Daily Apple
• The Biggest Loser catching some heat – CBS News (via)

Say Hi to the new Fundamentals group - Mena, Matt, and Matt.

Burpee party

Schedule -

• Foam Roll / Mobility Warm Up / Burgener Warm Up
• Deadlift – 3-3-3-3-3 – Start at 70% of your 1RM and work towards 90%.  Form is paramount.  If your form starts to break down, the weight is too heavy.
• Conditioning – 10 min AMRAP
  • 7 Push Ups
  • 11 Wall Balls
  • 15 Double Unders (Sub 15 box jumps)
• 3 x 15 GHD Hip Extensions

Today’s Links -

• Concept 2 Proper Rowing Technique – Concept 2 (Watch the video)
• A Primal Primer – Leptin - Marks’ Daily Apple
• Greek Stuffed Zucchini Boat Recipe – Joyful Abode

A visual of what today’s workout will entail…

Good form Sara!

Iron Raider Erin

Chris gettin' up

Schedule -

• Foam Roll / Mobility Warm Up / Burgener Warm Up
• Deadlift warm up
• WOD – With a partner complete 5 rounds for time of:
  • 10 Deadlift
  • 200m run
  • 15 Burpees
• Stretch