• FREE Class on Tuesday’s @ 7:30pm instead of Saturday’s @ 11:30am
• Fundamentals @ 6pm on Mon/Wed/Thurs and not on Saturday
• Saturday’s CrossFit WOD @ 9:30am instead of 10:30am

If you have any suggestions please post them to the comments section.  All ideas will be considered.  Remember, summertime is coming so for those of you who have summer hours, throw out some suggestions.  Thanks.

Today’s LInks -

• The definitive guide to sleep
• Nate Green’s 8 essential gym tools
• Interview with Ray Audette – Author of Neanderthin
• Robb Wolf’s Paleolithic Solution – Episode 20
• Cut Carbs to cure diabetes

Everyone's Pull ups are looking good!

30" box jumps are fun

Schedule -

• Foam Roll / Mobility Warm up
• Extra Shoulder Prep – Wall Slides – Y’s-T’s-W’s – Shoulder Circles – Close/Mid/Wide Push ups and Pull ups
• WOD – Start by completing ONE Clean & Jerk and then one round of Cindy (5 Pull ups / 10 Push ups / 15 Air Squats), then TWO Clean & Jerks and then one round of Cindy, THREE C&Js and then one round of Cindy and so on up until you reach 10 Clean & Jerks.  In total you will be completing 55 Clean & Jerks and 10 rounds of cindy.  Games Standard weights are 155/95.
• 3 x 20 GHD Sit ups
• Stretch

NEW FUNDAMENTALS – We will be running two Fundamentals classes simultaneously.  Both will start on Monday, March 15th.  They will follow these schedules -

1. Monday/Wednesday @ 5am and Saturday @ 9:30am
2. Monday/Wednesday @ 6pm and Saturday @ 9:30am

Monday AM/PM and Wednesday AM/PM classes mirror each other, so if you can’t make the 5am, come to the 6pm and vice versa.  Both classes will meet on Saturday mornings as one group.  If you know anyone who was interested and couldn’t make the times, please make sure they know we have opened a new time slot.  Thanks!

CrossFit 908 Night Out - Thursday, March 11 @ 8pm.   Is this a good night for people?  Please respond in the comments section.  Thank you.

Today’s Links

• Robb Wolf’s Paleo Podcast – Episode 17
• MDA – How to deal with overtraining
• A couple of fitness tips
• Adrenal Fatigue
• Cauliflower Au Gratin
• How to keep your greens from taking over your fridge
• Dining through the decades
• Two Deadlift Grips

Niel coming out of the bottom of a Dumbbell Thruster

Schedule -

• Foam Roll / Mobility Warm up
• Warm up the Deadlift, HPC and Push Jerk with some light weight.
• Strength – WOD – “DT” – 5 rounds for time
  • 12 Deadlift (155/105)
  • 9 Hang Power Clean
  • 6 Push Jerk (Split Jerk)
• Sprints – Tabata Box Jumps – (24/20) – 8 rounds of 20 seconds work followed by 10 seconds rest
• L-Holds – Work up to 2 total minutes of holds – rest 30 seconds between attempts
• Stretch

The Shoulder Press or simply “Press” is the foundation of these three movements.  The main reason for the three different movements is to lift more weight or in CrossFit terms, move larger loads over a long distance quicker.  With the press you are solely relying on your upper body to move the weight.  The Push Press uses a “hip drive” to help pop the weight off the shoulders, giving the lifter the ability to move more weight.  Finally, in the Push Jerk, the lifter use hip drive and then proceeds to drop under the bar to help get the body low enough to land with arms locked out overhead in a quarter-squat position.  Then the lifter can rely on the larger, stronger muscles of the legs to help stand the weight up while still balancing the weight overhead.