Today’s Links -

• A 12-Step Guide to a Flawless Power Clean – T-Nation
• Pumped Up on The Paleo Diet - T-Nation
• Dave Tate Talks Bulking and Cutting – T-Nation

Push Press

Kettlebell Swing

Wall Ball

Schedule -

• Foam Roll / Mobility Warm Up / Burgener Warm Up
• Split Jerk – 1-1-1-1-1
• WOD – 5 Rounds for total reps / cals
  • 1 min row
  • 1 min box jumps
  • 1 min knees to elbows
• 3 x 20 GHD Hip Extensions
• Stretch - Mobility WOD

Today’s Links

• Recipe: Pumpkin Fries – Girl Gone Primal
• Toxic Trio – SoCal S&C

Leaor lunges a full parking spot at a time

6am crew

Schedule -

• Foam Roll / Mobility Warm Up / Burgener Warm Up
• In teams of 3, complete the following for time:
  • 3,000m Row
  • 225 Push Press (Your team may use no more than two different weights)
  • 150 Knees to Elbow
  • 75 Burpees
    1. 1. Only one C2 Rowing machine per team
       2. A maximum of two separate weights for the push press per team (i.e. One set of Dumbbells and one set of kettlebells)  You can also use a barbell.
       3. There is limited room on the pull up bars
       4. You can do burpees anywhere
    • NOTE: Only one member of each team may work at any one station at a time.  However, if there are 2 or less exercises left to complete, the 3rd teammate may work at the same time as the other two teammates.  If there is only one exercise left to complete, all three teammates can work together.  Some rules that may help you develop your strategy:
• Stretch it out – If you have anything left, this is your last chance to go for July’s goal.

• FRIDAY, MAY 28 – 6AM/3:45PM/4:30PM/5:15PM
• SATURDAY, MAY 29 – 9:30AM
• MONDAY, MAY 31ST – If there are 10 or more people who want a class on Monday, you MUST post your desired time to the comments section.  There will only be one class.  If there are not more than 10 people in favor of a Monday class we will be closed.

Today’s Links -

• Joint Mobility – Reader Question Roundup – MDA
• Probably going to be a workout we do someday - 70’s Big
• Sunshine of your love Part III – What is e-D-ible? – Feasting on Fitness – Check out Parts I & II also.
• Sous Vide Filet with Demi-Glace & Roasted Veggies – Free The Animal

Some cool pictures of people jumping the other day.  It’s all about getting those hips open!

Dave

John

Meredith

Vincent

Schedule -

• Foam Roll / Mobility Warm Up
• Burgener Warm Up
• WOD – 5 rounds for time
  • Row 300m
  • 30 Double Unders
  • 15 Knees to Elbows
• Finisher – Max Box Jumps in 2 minutes
• Stretch

Friday and Saturday’s schedules are unchanged.  I will not be here, but you will all be in good hands.  If I don’t see you tonight I’ll see everyone next week.

Today’s Links -

• Pull up Strength: The Missing LInk - T-Nation
• 16 Reasons to keep living – T-Nation (more of a guy’s article)
• A Primal Primer – Prebiotics – MDA
• The Paleolithic Solution – Episode 27 – Robb Wolf
• Not an issue of paleo or not-paleo – HuntGatherLove

J Bell's pre-workout routine of making faces and forecasting how hard the workout will be

Uphill sprinting - Feel the butt pump

Adrienne is PJ's dog. I love her, but sometimes I think she might want to eat me.

Chris N is in Japan!!

Schedule -

• Foam Roll – Mobility Warm up
• Burgener Warm up – In its entirety
• Back Squat – 3 rounds for total reps
  • As many reps as possible @ 50% of your 1 Rep Max.  Your set is over when you rest for longer than 5 seconds between reps or if you fail.
  • Rest 5 minutes
• Tabata Push Ups – Focus on getting as close to the ground as possible and then locking out the elbows at the top.  If you have trouble with full range of motion, work on the negative part of the push up, or slowly lowering yourself to the ground and then push up off your knees.
• 3 x 15 Toes to bar
• Stretch

Birthday boy doing double unders

Today’s Links -

• MDA Weekend Link Love – Check out the Paleo Alphabet, Thai Almond Pork Recipe and the tons of bacon recipes.
• The Study Everyone Talks About Part I – Correlation is not Causation – The China Study
• Kids, Paleo and Nutrient Density
• Banana Crusted Mahi Mahi

Deadlifts galore - gotta love it!

...and some more

Schedule -

• Foam Roll / Mobility Warm up
• Burgener Warm up – Down & Up
• Front Squat – 5×5 – Warm up with 10-15 reps of light weight.  Make sure each of your five work sets are challenging.
• Row – 4 x 250m with one minute rest between attempts.  Max Effort.
• 3 x 15 Knees to Elbows
• Stretch

CrossFit Video – Midline Stabilization & the squat – The squat is something we do so frequently and with load, so we need to make sure we’re keeping our midline tight, not putting our lower back into hyper extension and keeping our hips active.

CrossFit Video – Shoulder Impingement – I know some people are having some shoulder pain with overhead presses, so I figured this was a good video that highlights some of the common problems with shoulders.

Today’s LInks -

• Eric Cressey on Why President Obama Throws like a girl
• How much is too much? – round 2
• Eggs for breaky

Pull up madness from bands to weighted

CrossFit Schedule -

• Foam Roll / Mobility Warm up
• Back Squat – 5 x 3 – Warm up with 10-15 reps of light weight.  Each of your 5 sets should be challenging.
• Burpees – Max reps in 10 minutes.   Free PaleoKit for anyone who gets over 150.
• 3 x 15 Knees to Elbows – Attempt to do them unbroken
• Stretch

Fundamentals Schedule -

• Foam Roll / Mobility Warm up
• Air Squat / Front Squat / Overhead Squat refresher with PVC
• Press / Push Press / Push Jerk refresher with PVC
• Ring Dips / Kettlebell Swings Instruction
• Workout – 5 Rounds for time
  • 5 Ring Dips
  • 10 Kettlebell Swings
  • 20 Walking Lunges (Each step counts as one)
• Stretch

SIGN UP FOR THE NEW FUNDAMENTALS PROGRAM HERE!

CrossFit 908 Night Out – Part Deux! – Delicious Heights @ 8pm on Thursday, March 11. Steve promises not to drink, so don’t be afraid to show up.

Tough Mudder - Team “CrossFIt 908″ has filled 16 of the alloted 20 slots for team members.  If you know anyone who is interested, click the link above and sign up.  Our start time is 11am.

Weightlifting Class – We will be following the same schedule as the other classes today.  Due to this month’s focus on strength and the amount of weightlifting in the programming, the next 3-4 Thursdays may mirror the CrossFit WOD.

Today’s LInks -

• Battling the Coffee Demon (or angel as I see it)
• Cultured butter @ home
• Mitochondria and Energy Production
• Low Carb diets reverse clogged arteries
• Free The Animal getting after another dietician
• Who wants more FAT? – Confit
• Weight and Fertility Problems – This chick is so skinny it makes me want to buy her a chicken parm with dub meat.
• Paleo Party People – Paleo Brands is about ready to ship near us.
• Did the discovery of cooking make us human? – D Russ – Where’s Brian when you need him?

Firas - "Bri, I love the beard." Brian - "Stop!"

PJ shows how to do a push up. VERY NICEEE! I LIKEEE!

Kate and Karen killing the tuck jumps. I bet they'll learn Double Unders soon!

CrossFit Schedule -

• Foam Roll / Mobility Warm up
• Overhead Squat – 5×5 – Make sure to really warm your shoulders up before you start adding weight.  You should do at least 15 – 20 reps to sufficiently warm up.
• Sprints – 4×400m Row with a 2min rest or alternating w/ partner.
• Core – 3 x 15 Knees to elbows unbroken – rest as needed.  Make sure you get 15 reps whether it be knees to elbows, knees to armpits, hanging straight-leg raise or hanging knee raise.  If you want to increase the challenge do toes-to-bar.
• Stretch

Links

• MDA on Raw Eggs
• MDA on Sushi
• MDA on Frying Foods
• Efficient Walking
• Ahi Tuna Skewers

Pat doing dumbbell sit ups

Schedule -

• Foam Roll / Warm up
• WOD – “Filthy 50″ – Complete for time
  • 50 Box jump, (24″/20″)
  • 50 Jumping pull-ups
  • 50 Kettlebell swings, 1 pood
  • 50 Steps Walking Lunge
  • 50 Knees to elbows – Sub 100 Sit Ups
  • 50 Push press, 45 pounds
  • 50 Back extensions – Sub Supermans
  • 50 Wall ball shots (20/14)
  • 50 Burpees
  • 50 Double unders – Sub 200 Single Unders

• The almost definitive guide to Dairy – Mark’s Daily Apple
• Barefoot Running
• More on Barefoot Running
• Personal Goal Setting

We have three classes today -

• 9:30am – Fundamentals Review
• 10:30am – CrossFit WOD
• 11:30am – FREE Workout – Open to All

I think Bridget has Mike beat!

Schedule – 9:30am Fundamentals Review

• Mobility Warm up
• Squat Review
• Thruster/Wall Ball Review
• Kettlebell Instruction
• Workout

Schedule -10:30am CrossFit WOD

• Mobility Warm up
• WOD – “Got Legs?”
  • Run – (1x around building)
  • Deadlift – 30 reps (185/115)
  • Pushups – 30 reps
  • Lunge – End of driveway  - Run Back
  • Knees to Elbows – 30 reps
  • Dumbell Squat Clean- 30 reps (45/25)
  • Lunge – End of driveway – Run Back
  • Kettlebell Swings  - 30 reps (53/35)
  • Burpees – 30 reps
  • Run – (1x around building)
• Stretch / Foam Roll

Schedule – 11:30am – FREE CLASS

• Warm up
• Squat Instruction
• Workout
• Foam Roll

Links -

• 17 Reasons you are not losing weight – READ
• The Carb Curve – Where do you fall?
• 70’s Big tells you to eat a lot if you want to grow – For the Ronnie Coleman in all of us
• Find Better Quality Food
• A place to buy GrassFed Meats online

Wall ball fun

Schedule -

• Foam Roll / Mobility Warm up
• 1 time through – 10 Air Squats / 10 Push ups / 10 Pull ups / 10 Lunges / 10 Ring Dips / 10 Sit ups / 10 Supermans
• WOD – 7 Rounds for time
  • 7 Thrusters (135/95)
  • 7 Burpees
• 3×10 – Knees to Elbows
• Stretch