Today’s Links -

• Steal this Meal – Cashew Hummus – Whole 9 Life
• A quick guide to edible seeds - Mark’s Daily Apple
• The men who stare at screens - NY Times (via)

Hello Rick

Jeannette with some good deadlift form

Schedule -

• Foam Roll / Mobility Warm Up / Burgener Warm Up
• Work on a goal – 10 minutes
• WOD – Pick a dumbbell or kettlebell and perform the following for as many reps as possible – 5 Rounds
  • 1 min – Right Arm Snatch
  • 1 min – Left Arm Snatch
  • 1 min – Lunge holding your dumbbell/kettlebell (goblet style)
  • 1 min – Sit ups with your dumbbell/kettlebell. You can hold it anyway you like.
  • 1 min – Rest
• Stretch

Today’s LInks -

• The importance of Shoulder Mobility and Scapular Stability – MDA – MUST READ!
• Scientists create first synthetic cell - WSJ
• Vitamin B3 is making you fat – Conditioning Research

Here are a bunch of the Tough Mudder Pics – Enjoy!  ( I hope I got everyone!)

Brian Russ on the huge slide

Chris goes chasing after him

D Russ loves mud

Dave B forging his way through the fire

Erin and Jeff slosh through the mud pool

Firas and Kate finishing strong

Lara - On a Go-See for America's Next Top Model

Niel wouldn't leave spiderman alone.

Hi Ms. Redhead. I'm Pat. Get the F*$k out of my way!

Peek-a-boo Peter

Rambo. Tim Rambo.

Of course Sara is smiling. She's probably smiling and laughing while reading this. Stop it!

Who's this monster?

Suz thought of the tough mudder as more of a metaphysical experience with her soul and nature

There's me bringing up the rear. Stress fracture in the making

Schedule -

• Foam Roll / Mobility Warm Up / Burgener Warm Up
• Additional Warm Up – Jog around building / 10 Push Ups / 10 Pull Ups (kipping) / 10 Sit Ups
• WOD – Complete the following for time
  • Run 300m
  • 3 – 15ft Rope Ascents (sub rope climb from laying on ground to standing up ( 3 to 1 sub))
  • 21 Right Arm DB Snatches (35-45/ 15-25)
  • 21 Left Arm DB Snatches
  • Run 300m
  • 2 – 15 ft Rope Ascents
  • 15 Right Arm DB Snatches
  • 15 Left Arm DB Snatches
  • Run 300m
  • 1 – 15ft Rope Ascent
  • 9 Right Arm DB Snatches
  • 9 Left Arm DB Snatches
  • Run 300m
• Friday Finisher – 30 Med Ball Cleans for time
• Stretch

Nutrition Challenge Winners – I am happy to announce that Claudia and Jon are the two winners from the most recent Nutrition Challenge.  First, Claudia lost 15lbs in 6 weeks, which equated to over 8% of her bodyweight.  That is a phenomenal achievement.  Claudia followed an unweighed, unmeasured Paleo diet and saw excellent results.  Claudia also dropped her time by over 4 minutes, which was good enough for the 4th best improvement in time.  Jon made the biggest improvement on the benchmark workout, slashing his time by over 7 minutes from 23:30 to 16:17.  This was a 31% decrease in his workout time.  Jon also followed an unweighed and unmeasured Paleo diet and lost an impressive 9lbs or about 4.5% of his bodyweight.  I think what makes these results even more impressive is that Jon and Claudia are both from cultures where grains are ingrained.  Both deliberately went against traditional eating, which included a lot of rice, and delved into a whole new form of nutrition; high protein, high fat, low carb.  Congratulations to both Claudia and Jon who will both be receiving a free one-month unlimited membership.

Honorable mentions -

• Jeanne only completed three rounds her first time completing the workout, but showed drastic improvement this time by completing her first three rounds in 7 minutes less than last time or nearly 42% faster!   Jeanne completed the full five rounds in just one minute longer than it took her to do three rounds initially.  Congrats Jeanne!
• Leaor, Erin, Katie, Sara, Chris and PJ all saw greater than 10% improvements in their workout times.  Leaor actually had the second best improvement behind Jon with a 6 minute or 24% decrease in working time.
• Meredith, Leaor, Chris, PJ and Terry all dropped weight during the challenge.  Meredith took second behind Claudia, losing over 7lbs and just over 5% of her bodyweight!

Again, Congratulations to everyone who competed!

Today’s Links -

• Smart Spice – Cinnamon – MDA
• The Paleolithic Solution – Episode 28 – Robb Wolf
• Every wonder what a fitness blogger does? - Nate Green

Chris has impeccable burpee form

Claudia is taking off!

Schedule -

• Foam Roll / Mobility Warm Up / Burgener Warm Up
• Every minute on the minute complete the following -
  • 20m shuttle run
  • 5 Burpees
  • 5 Box Jumps
• Stretch

Tough Mudder T-Shirts – There are extra CrossFit 908 Tough Mudder T-Shirts.  They are $20.

Today’s Links -

• Monsanto Under Investigation by 7 US States – MDA Weekend LInk Love
• Carbs against Cardio – MDA Weekend Link Love
• Semi CrossFit Body Weight Workout – We’d probably do this 3-5 times through.
• Go out and get some sun

Team CrossFit 908!

Schedule -

• Foam Roll / Mobility Warm up
• Burgener Down & Up / Elbows High & Outside / Muscle Snatch
• WOD -Tabata Something Else
  • Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are Pull-ups, the second 8 are Push-ups, the third 8 intervals are Sit-ups, and finally, the last 8 intervals are Squats. There is no rest between exercises.  Keep track of your total reps for each exercise and record them on the board for a grand total at the end.
• 3 x 20 Hip Extensions
• Stretch

Today’s LInks -

• Find out where your milk is from here
• Paleo Fish Tacos
• How to relieve sore muscles
• Bottomfeeder

Firas showing good hip extension during a Dumbbell Snatch

Schedule -

• Foam Roll / Mobility Warm up
• Back Squat – 10-8-6-4-2 – You should add weight for each set.  Make sure to warm up with 12-15 reps at lighter weights.  Each work set should be challenging.
• Conditioning – 5 rounds for time -
  • Bear Crawl 20 meters
  • Lunge 20 meters
  • 10 DB Snatches (Right arm)
  • 10 DB Snatches (Left arm)
• 3×20 GHD Sit ups
• Stretch

Links -

• Renegade Rows – Courtesy of Steve
• Paleo vx. Pseudo Paleo
• Breaking the Vicious Cycle
• Fatphobia
• 21 Food Rules Every Guy Should Follow

Mike practicing his OHS - Using a box is a good way to learn to sit back

CF Class Schedule -

• Mobility Warm up
• 3 x 10 Hip Extensions
• WOD – 21-15-9 reps of each of the following for time
  • Right arm DB Snatch
  • Left arm DB Snatch
  • V-Ups
  • Lunges
• Finisher – Tabata Push ups
• Stretch

WL Class Schedule -

• Mobility Warm up
• PVC Work – Burgener Warm up
  • Down and Up
  • Down and Elbows High and Outside
  • Muscle Snatch
  • Snatch Land
  • Snatch Drop
  • Hang Power Snatch
• Hang Power Snatch Practice – 5 x 5
• Overhead Squat Practice – 5×5
• WOD – 21-15-9 reps of each of the following for time
  • Hang Power Snatch
  • Ring Dips
• Stretch

We have three classes scheduled for today:

• 9:30am – Fundamentals Review
• 10:30am – CrossFit WOD – “The Jersey Shore”
• 11:30am – FREE Intro Class

Links -

• Finding your perfect weight
• A discussion on training your vertical jump
• Prodding Parents to get healthy

You may recognize a couple people in the pictures below…

In honor of today's "Jersey Shore" WOD

10:30am CrossFit Schedule -

• Warm up
• WOD – Five rounds for total reps
  • 1 minute right arm dumbbell snatch
  • 1 minute left arm dumbbell snatch
  • 1 minute dumbbell squats
  • 1 minute dumbbell sit ups
  • 1 minute rest
• Stretch – Fist Pump