Today’s Links -

• How to improve wrist and ankle mobility – MDA
• The Protein Debate – (via)
• The Study Everyone Talks About: Part II: The Ravaging Reviews – Feasting on Fitness

PJ and Erin working on their cleans

Schedule -

• Foam Roll / Mobility Warm Up
• Burgener Warm Up
• Benchmark WOD – 5 Rounds For Time (Remember to compare to 04/05/10)
  • 5 Burpees
  • 10 Pull Ups
  • 15 Wall Balls (20/14)
  • 20 Box Jumps (24/20)
• 3 x 20 GHD Sit Up
• Stretch

• A living legend - 70’s Big
• Grandma and Grandpa should eat more protein – Conditioning Research
• 7 Dynamic Stretches to Improve Hip Mobility – Stronglifts
• Smoother Rowing for More Power – CrossFit Journal
• Your Office Chair is Killing You – Business Week

Steve is having surgery today. We wish you well Steve! Get back here soon!

Ladies and Squats

Gentlemen and Squats

More love for the ladies

Schedule -

• Foam Roll / Mobility Warm Up
• Burgener Warm up
• WOD – For time complete the following reps
  • 50 Double Unders
  • 25 Burpees
  • 40 Double Unders
  • 20 Burpees
  • 30 Double Unders
  • 15 Burpees
  • 20 Double Unders
  • 10 Burpees
  • 10 Double Unders
  • 5 Burpees
• 3 x 20 GHD Sit ups
• Stretch

Fundamentals – The next class starts on Monday April 26th.  The class will meet on Monday/Friday @ 6pm for four weeks. Sign up HERE.

Today’s Links -

• MDA – The 80/20 Principle
• Top health and fitness quotes
• GrassFed Cheeseburger Salad and a Fish Taco
• Paleolithic Solution – Episode 24
• Unplug, then plug it back in

Jen, Dave and Giuls trucking with the med balls

Weight vests are fun!

Schedule -

• Foam Roll / Mobility Warm up / Burgener Warm up (Down & Up)
• WOD – For time
  • 500m row
  • 30 Pull ups
  • 30 Burpees
  • 30 Lunges (Each foot)
  • 30 Wall Balls
  • 30 GHD Sit ups
  • 30 GHD Hip Extensions
  • 500m row
• 3 Sets Max Double Unders – If you can’t do Double Unders complete 30 attempts.
• Stretch

• When Science Trumps Grok
• Paleo Foods – Clay?!
• Running – Is it Paleo/Primal?
• New research – Exercise better for Depression & Anxiety
• Paleo Bison Chili

Vincent and Katie Jumping Rope

Erin and Meredith swinging around the 53# with no problem

Steve and Giuls crushing v-ups

Giuls works while the other rest

Schedule -

• Foam Roll / Mobility Warm up
• In teams of two, complete the following for as many reps as possible in 12 minutes
  • Row 200m (This will be the pace setter)
  • Burpee Box Jumps (Complete a full burpee, then jump to a box and come to full extension at the top)
• NOTE – As one person rows, the other does burpee box jumps.  The partner rotate every 200m.  You are scored solely on the number of burpee box jumps you complete
• Accessory work – 4 x 10-15 Ring Dips
• Core Work – 3 x 20 GHD Sit ups
• Stretch – If you are experiencing any tightness in your hips/shoulders/back make sure you are foam rolling and stretching every day.  Mobility is the ability to produce strength through a range of motion.  The more mobile you are, the healthier you’ll stay and the faster you will become.

Re: March 2010 - To All Members: I want to thank everyone for their commitment to CF 908 thus far.  Everyone’s dedication, camaraderie and fitness improvement are commendable.  I just finished writing out the programming for March, and I am implementing two themes for the month; Strength and Sprints.  We will be focusing on the main lifts; Front Squat, Overhead Squat, Deadlift, Clean, Press, Jerk and Snatch in traditional 5×5 an 5×3 sets.  Each day will conclude with some form of interval work ranging from just a few minutes to ten minutes.  Resistance training and sprinting are constantly touted as premier fat loss weapons.  So why not combine the both?  Nobody will be forced to lift compromising weights.  The goal here is to simply get you stronger and faster.  I have a feeling that means you are going to lose some unwanted fat in the process.  At the end of the month we will retest our 3RM on Back Squat, Deadlift, Press, Pull up and 500m row.  This is not a permanent change, but rather a 908 experiment.

I am not one to oversell my business, but I think it would be a great idea to commit to CF 908 3-4 days per week for the month of March.  Why not 5?  5 times means you sign up for the unlimited and I don’t want to force anyone’s hand. However, I think given the progression of the month, the more you come the better.  I know some people have outside activities, and I absolutely encourage that.  All I know is what I’ve done and that’s been CrossFit 5x per week over the past two years, and I am the leanest, fastest, strongest, lightest and fittest I have ever been.  Just a suggestion.

March 2010- Lift – Sprint – Eat – Sleep

Weightlifting Class meets tonight @ 6pm.  We will be going over the Split Jerk.

Max Effort Today  - Pull ups – Warm up with a few sets of 3-5 and then go for it!

Tough Mudder Race – Remember, if you are interested in joining the CF 908 team in the Tough Mudder race please let me know!

Today’s Links -

• 3 Exercises to fix your posture
• Portion Control for control freaks
• Paleo Meatballs
• Squatting is Hardcore (strong language – viewer discretion advised)
• Children and Food Allergies

Without even knowing it, Karen demonstrates a pretty good split jerk

Helen Bells

Helen Pull ups

Post WOD Coffee - Probably one of the things we do best

CrossFit Schedule -

• Foam Roll – Mobility Warm up
• Max Pull-ups – One Set
• Cleans (Full) – Work up to your workout weight
• WOD – Elizabeth – 21-15-9 reps of the following for time
  • Cleans (135/95)
  • Ring Dips
• 3×15 GHD Sit ups
• Stretch

Weightlifting Schedule -

• Foam Roll – Mobility Warm up
• Max Pull ups – One Set
• Split Jerk – 5×5 ( Keep it light and work on form)
• WOD – 10 min – Every minute on the minute complete the following rep scheme
  • 3 Deadlifts
  • 3 Hang Power Cleans
  • 3 Front Squats
  • 3 Split Jerks
• 3×15 GHD Sit ups
• Stretch

I wanted to take a moment to talk about hand care.  I know a lot of you are starting to form calluses, and that’s okay.  However, you need to take care of those calluses.  Make sure you buy a pumice stone or a callus shaver.  If your hands are soft all the time they are going to constantly rip, but having big calluses that stick up are going to get in the way of your grip and definitely tear at some point.  Keith Wittenstein from CrossFit Virtuosity talks about hand care in the following articles.  Definitely a must read.

I’ve got to hand it to you (Part I)

I’ve got to hand it to you (Part II)

I’ve got to hand it to you (Part III)

I’ve got to hand it to you (Part IV)

Other Links -

Have a cow, man!

Farms for the future (Haven’t view it yet)

Comments about Paleo Diet (Read the reader comments below)

My hands after the CrossFit North East Qualifier last May

REMINDERS -

• Paleo Challenge – You must be weighed in, body fat tested and measured by the end of today.  Also, if you do not want a picture taken at the gym, please send one to me via email.
• Schedule – We are going to have a modified schedule next Friday, Saturday and Monday so stay tuned for the details
• Ski Trip – We have not heard from too many people on the trip.  We are planning on booking something soon for Presidents Day Weekend.
• Goals - Please write down your goals for the month/3 months on the white board.  You should be trying to reach them a little bit every day.

Schedule

• Mobility Warm up
• WOD – In teams of three row 9k for time
  • You can break it up anyway you want.
  • Everyone has to row 3k
• 50 GHD Sit ups before going home.  (5 sets of 10 as a suggestion)
• Stretch / Foam Roll

Jeff

Suz

Bern and Stew

Schedule -

• Mobility Warm up
• Push Press 3×3
• WOD – 21-15-9
  • Kettlebell Swings (2pood/1pood)
  • Kettlebell Squats (2pood/1pood)
  • Box Jumps (30″/24″)
• GHD Sit ups – 3×12
• Foam Roll / Stretch

• 7 things you need to know about carbs
• No Oat Oatmeal
• Another argument against Statins

Going over the clean

Today’s Schedule

• Mobility Warm up
• Snatch Practice (If proficient, complete 3×1 @ 80% of 1RM)
• Complete as many rounds as possible in 20 min of:
  • 10 Deadlift (225/135)
  • 10 Burpees
  • 20 Double Unders
• Before you leave – 50 Sit ups OR 30 Knees to Elbows OR 20 GHD Sit ups

Post complete rounds to comments

L-holds are only fun when you are not the one doing them...

Complete for time:

Row 500m
25 GHD Sit ups
Row 400m
20 GHD Sit ups
Row 300m
15 GHD Sit ups
Row 200m
10 GHD Sit ups
Row 100m
5 GHD Sit ups

Post total time to comments

REMINDER – Fundamentals Group B meets tonight @ 6:45pm.  We will be going over the Press and Push Press.