CrossFit 908 » Hip Extension

05/19/10 – Row Thruster Swing

tim — Wed, 19 May 2010 05:00:29 +0000

CrossFit 908 Slogans – We are in the process of making some new CrossFit 908 T-Shirts. I wanted to know if anyone had a good idea for a slogan. Post your thoughts to the comments section. We probably won’t take anything as inappropriate as the Tough Mudder shirts, but don’t be shy with ideas. If we use your idea you will get a free shirt.

CrossFit 908 Apparel – We will be ordering some new apparel and wanted to see what people were interested in. Some of the options are

American Apparel Tri-Blend T-Shirts (same as the original grey CF 908 logo and the new Tough Mudder shirt)
Ladies – Tank Tops and V-Necks (both will be American Apparel)
Sweatshirts – I know it’s summer time, but you can always use a hoodie. Maybe a lightweight zip-up?
Shorts / Pants – Anyone interested in bottoms?
Accessories – Would anyone want a 908 Towel or Water Bottle?

Memorial Day Weekend – I can’t believe it is already here, but Memorial Day weekend is fast approaching and I know some people’s schedules will be different. The days that will be affected are Friday, May 28 through Sunday, May 31. So here are some questions. Post your availabilities to the comments section.

Does anyone want an earlier class on the Friday before Memorial day? (i.e. 12pm/2pm/3pm?)
How many people will be around for the Saturday morning WOD?
Given that most people will be partying on Memorial day, what classes make sense? Should we do some morning classes and that’s it? (i.e. 9am/10am/11am)?

MAKE SURE TO RESPOND SO I CAN MAKE A SCHEDULE

Today’s Links -

No Problem With Red Meat – Conditioning Research
Kick Starting Weight Loss: Protein, Low-Carb, Intermittent Fasting – Free The Animal
5 Way to Break a Training Plateau Every CrossFitter Can do - CrossFit West

Karen and Claudia doing ring dips

A big Thank You to Pat for making 908 some new boxes!

Schedule -

Foam Roll / Mobility Warm up
Burgener Warm up
Schedule – Complete 30-20-10 of each of the following for time
- Row (Calories)
- Thrusters (95/65)
- Kettlebell Swings (53/35)
3 x 20 GHD Hip Extensions
Stretch

04/27/10 – Main Site WOD (modified)

tim — Tue, 27 Apr 2010 05:00:42 +0000

CF908 Night Out – The Tavern @ The Stage House in Scotch Plains. (Not to be confused with the Sun Tavern)

When: Thursday, April 29 @ 8PM
Where: 366 Park Ave, Scotch Plains, NJ 07076

Announcing the 2010 CrossFit Games

Nutrition Challenge – There are about 2 1/2 weeks left in the nutrition challenge. For some of you it’s been tough to eliminate the sugars and grains, while for others it has been easier since it is the second go at it. Are you seeing the results you want? If you were to write down everything you ate, would it scare you? Do you pretend to be 80% compliant, but it is really more like 60%? You still have time to make some gains (or losses depending on how you look at it). Make sure you work hard and eat clean going into these last few weeks. Weigh-in’s will be held from May 13-May 17. We will retest the benchmark workout on Monday, May 17th.

NEW! – 4:30pm CLASS TODAY

Today’s Links -

Giuls, Erin, Jen, Rick & Firas

GHD Sit up

PJ wearing a 20# vest

Schedule -

Foam Roll / Mobility Warm up
Burgener Warm up – Down & Up / Elbows High & Outside
WOD – For Time -
- 30 Hand Stand Push ups
- 40 Sumo Deadlift High Pull (95/75)
- 50 Kettlebell Swings (53/35)
- 60 Abmat Sit ups
- 70 Burpees
3 x 20 GHD Hip Extensions
Stretch

04/22/10 – The Thursday Thirty – Happy Birthday Jeanne!

tim — Thu, 22 Apr 2010 05:00:15 +0000

Today’s 6am class IS CANCELLED

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 -

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

03/11/10 – Strength & Sprints – Day 11

tim — Thu, 11 Mar 2010 06:00:37 +0000

CF 908 Night Out! – Tonight @ 8pm. Delicious Height in Berkeley Heights.

Today’s Links -

Luke doing thrusters

Karen loving the jumping lunges

Schedule -

Foam Roll / Mobility Warm up
Front Squat – 5×3 – Warm up with 12-15 reps of light weight. Your first work set should be where you ended your 5×5 last Monday.
Tabata Mash up – Burpees and Doubles Unders. Complete 20 seconds of work followed by 10 seconds of rest for a total of 16 rounds alternating each round between burpees and double unders. Sub for double unders is tuck jumps
3 x 20 Hip Extensions
Stretch / Foam Roll

03/08/10 – Strength and Sprints – Day 8

tim — Mon, 08 Mar 2010 06:00:42 +0000

CrossFit 908 Night Out Part Deux – This Thursday, March 11 @ 8pm. Delicious Heights in Berkeley Heights.

Fundamentals – We are meeting tonight @ 6pm for our last class. We will be retesting the baseline test.

Today’s LInks

Saturday's Workout Squad

Peter and Eli mid wall ball

Schedule -

Foam Roll/Mobility Warm up
Deadlift – 5×5 – Warm up with 15-20 reps of light weight. Begin your first work set at a challenging yet comfortable weight. Continue to add weight, challenging yourself on each set.
Run – 5 x 200m sprint – Rest 1 min
3 x 20 Hip Extensions
Stretch

02/18/10 – Weightlifting Thursdays – Tonight @ 6pm

tim — Thu, 18 Feb 2010 06:00:32 +0000

The Weightlifting class will meet tonight @ 6pm. We will be going over the Snatch and OHS.

Links -

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

02/09/10 – 20 min AMRAP

tim — Tue, 09 Feb 2010 06:00:52 +0000

CONGRATULATIONS – Eric has claimed the top male spot in the Paleo Challenge. Eric lost 9lbs and over 2% of his body fat. Due to the inaccuracy of the Body Fat caliper we could not rely solely on those readings. Eric lost 4.5% of his body weight, which was the greatest amount among all competitors. Great job Eric! Some honorable mentions are John, Firas, Jeff and Mike C. who all lost over 8lbs! Congratulations to everyone that competed. We are planning on having a 6-week challenge in the coming months. The results for the women will be finalized by tomorrow. Thank you again to everyone who attempted the challenge. I know it was tough, but your dedication to the diet and CF 908 are worthy of praise. I commend you all.

NEXT FUNDAMENTALS GROUP STARTS ON MONDAY, FEBRUARY 15 @ 6PM. The class will meet on Mon/Wed @ 6pm and Sat @ 9:30am. The program lasts for three weeks. If you know anyone who is interested in signing up, please tell them to contact me as soon as possible.

REMINDER – CLASS CANCELLATIONS

FRIDAY 02/12- NO 6PM CLASS
SATURDAY 02/13 – CLOSED
MONDAY 02/15 – NO 6AM OR 12PM CLASSES

LINKS -

Some group fist pumping from saturday

Giuls and Sara beating up the beat

Erin gets full extension on a signature Jersey Shore move

Schedule -

Mobility Warm up – Foam Roll
3 x 10 Hip Extensions
WOD – 20 min AMRAP
- 5 Burpees
- 7 Deadlifts (135/95)
- 9 Box Jumps (24/20)
3 x 10 Unbroken Pull ups – Rest 90 seconds between efforts
Stretch

12/07/09 – Monday Squats

tim — Mon, 07 Dec 2009 06:00:32 +0000

I would like to thank all of the CF 908 members, family, and friends for coming to the first annual Holiday Party this past Saturday. The success of the party was all due to the efforts of each and every one of you. The sheer amount of food and drinks that were brought was amazing. I can’t thank you all enough for making it a special night. It is amazing to think that CrossFit 908 has been open for a mere 65 days. I am truly honored to have such amazing members who care enough to drive through the messy weather and spend their Saturday night with us. Thank you again, and we look forward to seeing everyone over the next few days. If you have any pictures, feel free to bring them to class on a disc or memory card, and we can make an online album for everyone to see.

CF 908 members after the Lumberjack Hero WOD Saturday

Schedule -

Mobility Warm up
Front Squat – 3×3
WOD – For time
- 500m row
- 200 Double Unders
- 500m row
3×10 Hip Extensions
Foam Roll / Stretch

REMINDER – Fundamentals meets tonight @ 6:00pm. We will be going over the Push Jerk, Thruster, and Double Under.

12/03/09 – Thursday Throwdown

tim — Thu, 03 Dec 2009 06:00:39 +0000

GOALS – It is the third day of the month. Have you written down your goals for the month yet? If not, why haven’t you? Have you planned out how you are going to achieve those goals? Why not? The new year will be here before we know it. Let’s not wait another month to start achieving the things we can work on now.

Mike powers through on his own

Giuls, Sara and Firas having fun on the rowers

Today’s Schedule – Lot of different movements today. Make sure you are here on time and foam rolling / warming up right away.

Mobility warm up
Kettlebell Swings – 2×20 heavy
WOD – Complete for time
- 500m row
- 30-20-10 Wall Balls / Toes to Bar
- 500m row
3×10 hip extensions

Post time and weights to comments