• The Truth About Tennis Elbow – Eric Cressey
• Can We Eat to Starve Cancer – TED – (via)
• Facing Reality on Acidosis and Alkalosis – Fitness Spotlight
• Some Amazing Hand Balancing – Conditioning Research

I love pictures of people climbing ropes.  It is definitely one of the more difficult movements we do at 908.  Good job to everyone who even attempted a rope climb!

Chris F working hard

Eli beasting the rope climb

We told Jill there was a DJai's happy hour at the top of the rope and she was gone

Is that Brand from Goonies?

Niel and Meredith modified the rope climbs by pulling themselves off the ground to a standing position. Still very tough.

Suz and Laura also pulling from the ground

Schedule -

• Foam Roll / Mobility Warm Up / Burgener Warm Up
• WOD Warm Up – 10 Wall Balls / 10 Box Jumps / 10 KB Swings / 10 Ring Dips / 10 cal ROW
• WOD – 3 rounds for total reps / cals with a 1 minute rest between rounds
  • Wall Balls – 20/14 to 10ft target – 1 min
  • Box Jumps (24/20) – 1 min
  • Kettlebell Swings (53/35) – 1 min
  • Ring Dips – 1 min
  • Row – 1 min
• Finisher – 2 minute plank + 1 minute each side – total 4 minutes
• Stretch

If you are interested in doing the challenge here is what you need to do.

• Today or Tuesday, get weighed in and have your body fat tested.  Show up at least ten minutes early to class.
• Submit a before picture (We can do this for you, or you can email one to Tim@CrossFit908.com)
• Make sure you get a copy of the Paleo Cookbook and the most recent CF 908 Newsletter
• Make sure you are active!  You should be working out at least 3-4 times per week.  Being sedentary is not going to do you any favors!
• Follow our site for Paleo recipes and check out our suggested nutrition links for meal suggestions.
• Allow yourself 3 or less cheat meals per week.  If you are going outside of the Paleo guidelines, it is considered cheating.  The obvious cheats are breads, pasta, potatoes, rice, and dairy.  If you’re having it, you’re cheating.  It is going to be an honor system, so don’t cheat yourself.
• Don’t give up!  The challenge will conclude Friday, February 5th.  The man and woman who have lost the greatest percentage of body fat will receive a free unlimited month to CF 908.

Paleo Meal Suggestions -

Breakfast – Omelet Muffins

Getting through the Afternoon Slump

Dinner – Chicken Korma

World Class Fitness in 100 Words

REMINDER – IT IS A NEW MONTH.  DON’T FORGET TO PURCHASE YOUR NEXT MEMBERSHIP ON OUR MINDBODY SYSTEM.

That's a huge snowball! CF 908 representing on North Ave in Scotch Plains.

Schedule -

• Weigh in / Body Fat Testing
• Mobility Warm up
• WOD Warm up – 10 of each – Wall Squats / Push ups / Pull ups / Supermans / Sit ups
• 1 min Jump Rope
• WOD – Fight Gone Bad –  This is a benchmark workout which will be retested at the end of the challenge.  In this workout you spend one minute at each of the five stations. At the end of five minutes you rest before repeating two more times.
  • Wall-ball: 20/14 pound ball, 10 ft target. (Reps)
  • Sumo deadlift high-pull: 75/55 pounds (Reps)
  • Box Jump: 20″ box (Reps)
  • Push-press: 75/55 pounds (Reps)
  • Row: calories (Calories)

NOTE – The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

FUNDAMENTALS – The next Fundamentals group starts tonight @ 6pm.  We will be meeting on Mon/Wed @ 6pm and Saturday @ 9:30am for the next three weeks.  After the completion of the 9-class Fundamentals program, members are allowed to join the CrossFit classes.  If you know anyone who is interested in joining, please have them sign up ASAP.  The cost is $150 for the nine classes.

Highlights - What's new in this picture?

10:30am – CrossFit Class

• Fight Gone Bad – Complete 3 rounds for total reps/calories with a one minute rest between each round.
  • 1 min Wall Balls – 20/14
  • 1 min Sumo Deadlift High Pull – 75/55
  • 1 min Box Jumps – 20/20
  • 1 min Push Press – 75/55
  • 1 min Row – (calories)

11:30am – Free Beginner Class

• Complete for time:
  • 10-9-8-7-6-5-4-3-2-1
    • Burpees
    • Lunges
    • Situps

JUMP!

We have three separate workouts today.

9am/9:45am – CrossFit WOD

Five rounds for total calories/reps:
1 min Row
1 min Wall Balls
1 min Rest

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10:30am – Fundamentals Review

We will be going over the Press/Push Press/Push Jerk/Wall Balls and Double Unders
WOD – We will be doing a modified Fight Gone Bad.  If you don’t know what that is, you’ll love it.

11:30am – FREE Workout of the Day

Five rounds for time:
10 Wall Balls
10 Box Jumps
10 Burpees