• FRIDAY 09/03 – 6AM / 2PM
• SATURDAY 09/04 – 7:30AM

Today’s Links -

• Osteoarthritis is Not Your Destiny - Mark’s Daily Apple
• When did “Just Rest” become a viable recommendation? – Eric Cressey
• What To Drink Part 3: What’s right with Milk? (Part B) – Feasting on Fitness

Goals – So, without any attempt by me to stop it, July’s goals turned into August’s goals.  Well, I’m not going to let that happen for September.  If you completed your short term goals for July and August, it’s time to think of a three month goal.  If you didn’t complete your short-term goal, keep it up on the board and also write a three month goal.  There are only 4 months left in 2010!  I want everyone to be proud of the progress they made during 2010.

Schedule -

• Foam Roll / Mobility Warm Up / Burgener Warm Up
• Overhead Squat – 5-5-5-5-5
• Complete the following in order for time
  • 50 Plyo Push Ups
  • 60 Plyo Jump Squats
  • 70 Kettlebell Swings
  • 80 V-Ups
  • 90 Steps Walking Lunge (45 each leg / weighted optional)
  • 100 Double Unders
• Stretch – Mobility WOD

• No 6pm classes on Friday for the rest of the summer
• No 12pm or 4:30pm classes this week

Today’s Links

• NYTimes finally jumps on the Vitamin D kick - NY Times (via)
• Puberty Blues – Hunt Gather Love
• The Definitive Guide to The Primal Eating Plan – Mark’s Daily Apple

J Bell's back in the house

6am crew

Schedule -

• Foam Roll / Mobility Warm Up / Burgener Warm Up
• Front Squat – 5-5-5-5-5
• WOD – 21-15-9 reps of each of the following for time
  • Overhead Squat (95/65)
  • Ring Dips
• 3 x 20 GHD Hip Extensions
• Stretch

Today’s Links  - These links are all from members.  If you have anything you want me to post on just send me an email.  Thanks!

• More on Barefoot Walking – Natural News
• Paleo Blueberry Coconut Muffins – CFSCC
• Motherhood and Running – Mama Sweat

The picture below is from last week’s CF 908 Night Out.  I am very grateful that the members of 908 are supportive enough to go out and all wear the same shirt just to promote the gym.  Thanks guys!

CF 908 Night Out @ The Tavern

Schedule -

• Foam Roll / Mobility Warm Up / Burgener Warm Up
• Overhead Squat Practice – 10 minutes to work up to to a challenging set of 3.
• WOD – 5 rounds for time -
  • 50 Double Unders
  • 3 Rope Climbs (bring some long socks)
• 3 x 20 GHD Sit Ups
• Stretch

• Blueberry Butter Balls – Mark’s Daily Apple
• Coconut flour pizza – Eat the cookie (via)
• Kettlebells for kickin’ a$$ - Zach Even Esh
• Deodorant – Hunt Gather Love

This happened on Saturday. Boss.

More Goblet Squats

and more....

Look Jeanne! No legs!

Schedule -

• Foam Roll / Mobility Warm up / Burgener Warm Up
• Front Squat – 5-5-5-5-5
• Conditioning – 21-15-9
  • Overhead Squat
  • Ring Dips
• 3 x Max Double Unders – 1 min rest
• Stretch

Today’s Links -

• Developmental Systems – The X & O Factors for training young athletes
• How to Regain and Maintain Hip Mobility - Karen posted this in the comments section last week and it is a follow up to the importance of hip mobility.
• Joyful Abode’s Complete Recipe Index

J Rod is precise with the push up

Rick, Eli and Steve working hard

Schedule -

• Foam Roll / Mobility Warm up
• Burgener Warm Up – Down & Up / Elbows High & Outside / Muscle Snatch
• WOD – For Time – Top Male – 9:06 / Top Female – 11:33
  • 30 OHS – 95#/55#
  • 30 Pull ups (Chest to bar for those looking to do it as rx)
  • 30 Power Snatches – 95#/55# (Bar starts on the ground and ends up overhead.  Does not require full squat)
  • 30 Feet To Bar – (Kipping is okay.  As long as your feet touch the bar and you come back to a full hang it counts)
  • 30 Sumo Deadlift High Pull – 95#/55#
  • 30 Air Squats (Crease of the Hip must be below the knee in the bottom and full extension at top)
  • 30 KB Swings (1.5 pood/1 pood) – (Ears must be visible through the arms at the top of the swings)
• 3 x 20 GHD Sit ups
• Stretch

Today’s LInks -

• Potatoes are firing people up
• Breakfast Casserole (w/ Chard)
• Lying about your vegetables
• Salmon Cakes with homemade ginger mayo

Jeff working on his modified hand stand push ups

Beast Steve

Jen and Brian showing two different ways to do double unders

9:30am CrossFit Schedule -

• Foam Roll / Mobility Warm up / Burgener Down & Up
• Teams of 2-3 – Complete the following for time
  • Run 1 x around building (approx 300m)
  • 21 Deadlifts (225/135)
  • Run 1 x around building
  • 21 Hang Power Clean (135/95)
  • Run 1 x around building
  • 21 Push Press (115/75)
  • Run 1 x around building
  • 21 Overhead Squat (95/65)
  • Run 1 x around bulding
  • 21 Burpees
  • Run 1 x around building
• RULES – Each teammate must complete all 21 reps at each exercise.  Each run must be done as a group.  Your team must re-enter the building at the same time to finish the workout.

Tough Mudder Team – If you are interested in a CrossFit 908 T-Shirt for the Tough Mudder race please post your size to the comments section.  The t-shirts will cost between $15-20 per shirt.

Nutrition Challenge – Starting on Monday, April 5th we will be hosting our second nutrition challenge.  If you are interested in signing up, please see me at the gym.  The benchmark workout will be held on MONDAY, so if you plan on competing make sure you make it to the workout.  There will be two winners.  One winner will be decided by largest % of body weight lost.  The other winner will be decided by biggest % decrease in time for the benchmark workout.  Both winners will get a free unlimited month. There is no cost to enter.

Fundamentals – It looks like we have enough demand to start up the next Fundamentals on Monday, April 5th @ 6pm.  The class will meet Mon/Wed/Thurs @ 6pm for three weeks.  You can sign up HERE or email me @ Tim@CrossFit908.com for more information.

Saturday’s Schedule – 9:30am Fundamentals / 10:30am CrossFit WOD.  Saturday is the six month birthday for baby CF 908. Chances are there will be some adult beverages after the workout to help celebrate the success of the gym thus far.

Today’s LInks -

• 9 Overlooked Stipulations in the Health Care Reform Bill
• Fitness Spotlight 2010 Awards for Excellence and Innovation
• IF works
• Starter Series #3 – EAT FAT
• What is A.R.T.?

Laura, Meredith, Doug and Steve doing awesome on the Dumbbell Thrusters

Eli and Niel joined the fun

I think Steve lost an earring so Niel and Eli decided to help look for it

Schedule  -

• Foam Roll / Mobility Warm up
• 500m row Max Effort – Compare to 02/26.  Set a PR!
• WOD – 21-15-9 reps for time of
  • Overhead Squat (95/65)
  • Ring Dips
• Finisher – Max Push ups in 2 minutes
• 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 -

• 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

• The 6pm class is cancelled tonight
• We are CLOSED tomorrow, Saturday 02/13
• Monday’s 6am and 12pm classes are cancelled.

SQUATS

Below are two pictures of Meredith and Erin squatting.  It’s clear that the back squat has not been a staple in training for the 908 ladies prior to doing CrossFit.  In fact, it’s fairly new to many of the men as well.  Squats get a bad reputation as being the “knee-shattering, back-breaking” movement that meatheads did in the dark corner of some Gold’s gym circa 1980.  Well they’re not, as is evidenced by the two pictures below.  Here are some reasons, especially for the ladies, WHY YOU SHOULD SQUAT! Look, I’m not saying that anyone has to go for a world record on the back squat, but it’s pretty obvious that having strong quads, adductors, hamstrings, glutes and erectors will transfer to a healthier, more pain free life.  Of course, if you squat improperly, you are likely to encounter some pain. First, learn the form.  Next, repeat that form successfully.  Finally, up the intensity.

Meredith

Erin

LINKS -

• Protein Powder – Mark’s Daily Apple talks about the differences (a follow up to the piece on Whey)
• Art Da Vany – He’s a caveman @ 72 years young
• Der Spiegel

Schedule -

• Foam Roll – Moblity Warm up
• Overhead Squat – Work up to the weight you will use during the workout.  Make sure it isn’t more than 50% of your 1 rep max.  If you don’t know your max, err on the light side.
• WOD – 21-15-9
  • Overhead Squat
  • Burpees
• 500m row – Max Eff0rt
• Stretch