Fundamentals – There is a New Fundamentals starting next Monday, 08/30.  The class will meet on the following dates @ 5am!

Monday, 8/30
Tuesday, 8/31
Thursday, 9/2
Friday, 9/3

Tuesday, 9/7
Wednesday, 9/8
Friday, 9/10

Today’s Links -

• Kelly Starrett has a new blog called MobilityWOD – This is already a great resource.  Watch the videos
• Giving up gluten to lose weight? Not so fast – WSJ
• Dear Mark: Rapid Weight Loss - Mark’s Daily Apple

Brian and Vincent enjoying a couple front squats

Dottie & co.

Schedule -

• Foam Roll / Mobility Warm Up / Burgener Warm Up
• Front Squat – 5-5-5
• WOD – 30-20-10 reps of each for time
  • Push Press – Use kettlebells, dumbbells or a barbell
  • Kettlebell Swings
  • Wall Balls
• Stretch – No, seriously spend the last 5-10 minutes stretching out some tight areas.

• One Burger, Hold The Pickles, And Statins on The Side – WSJ (This is ridiculous)
• Ginormous Meals for Fat Loss, Leanness and Conditioning – Free The Animal
• How To: Proper Overhead Press Technique - Marks’ Daily Apple

Jeremy whipping through double unders

PJ Push Presses Pounds - quite the alliteration

Schedule -

• Foam Roll / Mobility Warm Up / Burgener Warm Up
• Push Press – 5-5-5-5-5
• WOD – 21-18-15-12-9-6-3 reps of each of the following for time
  • Box Jumps (24/20)
  • Push Ups
  • V-Ups
• 3 x 20 Hip Extensions
• Stretch

NEW FUNDAMENTALS - Anyone interested should contact me as soon as possible.  We may begin as early as next week.  The program will last 4 weeks and meet 2x per week.

Today’s Links -

• Chris Stepien, our resident ART specialist gets some time on a popular blog – GoodLifeZen
• The Rotator Cuff - CF South Brooklyn
• The Food Crisis is Looming – Lew Rockwell – Yet another reason to be Paleo/Primal

CF 908 in December - What's new since then?

Schedule -

• Foam Roll / Mobility Warm Up / Burgener Warm Up
• Additional Warm Up – 2 x 10 – Pull Ups / Push Ups / V-Ups / Air Squats
• WOD – 5 Rounds for time
  • 10 Push Press (BB/KB/DB)
  • 200m Shuttle Rune with 50m turnarounds
  • 30 Double Unders
• Finisher – Max Push Ups in 2 minutes
• Stretch

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’s – For the remainder of the summer, the 6pm class on Friday’s is cancelled.

Today’s Links -

• Choosing Chicken; A Primal Purchasing Guide – Mark’s Daily Apple
• Get the kids moving - Conditioning Research
• The truth about alcohol, fat loss, and muscle growth – Lean Gains

Emily knocking out some push ups

Colleen and Billy looking diesel

Schedule -

• Foam Roll / Mobility Warm Up / Burgener Warm UP
• WOD – 7 Rounds for time
  • 100m row
  • 2 Shoulder Press (95/65)
  • 3 Push Press (95/65)
  • 4 Split Jerk (95/65)
  • 5 Burpees
  • 6 Ring Rows
  • 7 Box Jumps (24/20)
  • 8 V-Ups
  • 9 Wall Balls (20/14)
  • 10 Double Unders
• 3 x 20 GHD Sit Ups
• Stretch

• Fancy Shoes – Don’t Bother – Conditioning Research
• Sunshine of your love part 5:  Toxicity - Feasting on Fitness
• Real Results – Primal in Philly – Free The Animal

Seriously, who doesn't love wall balls?

Brian and Ant cranking out double unders

Schedule -

• Foam Roll / Mobility Warm Up / Burgener Warm Up
• WOD – For Time
  • Run 3x around building (approx 900m)
  • 10-9-8-7-6-5-4-3-2-1  of
    • Pull ups (Chest to bar if possible)
    • Push Press (Dumbbell, Kettlebell, Barbell)
  • Run 3x around building
• Go for a goal
• 3 x 15 GHD Sit Ups
• Stretch

• How to find the right activity - Zen to Fitness (I think we’ve all found ours in CrossFit!)
• Dehydrating Vegetables – Primal/Paleo Emergency Food Kit? – Joyful Abode
• Big Meals to Fuel Big Workouts and Big Gains – Free The Animal

Jeannette is one of our newer members, but she is doing awesome already! Look at this nice little kettle bell swing she's got.

"ahhhh....i don't think i can hold it anymore!!!"

Erin moving 155lbs around like it's nothing.

Schedule -

• Foam Roll / Mobility Warm Up / Burgener Warm Up
• WOD – 5 rounds for total reps of
  • Double Unders – 45 seconds (Burpees is the substitute)
  • Rest – 15 seconds
  • Push Press – 45 seconds (Dumbbell / Kettlebell or Barbell (75/55)
  • Rest 15 seconds
  • V-Ups – 45 seconds (Hands must touch the toes)
  • Rest 15 Seconds

Today’s Links -

• Putting Out the Fire: Gut Flora and The Inflammatory Cycle
• Cauliflower Gratin
• The definitive guide to sugar
• Fish Oil Takedown

The video below is of Brian getting his first muscle up!  It isn’t his first attempt like I say, but it is definitely his first successful muscle up.  Go Brian!

Schedule -

• Foam Roll / Mobility Warm up
• Burgener Warm up – Down & Up / Elbows High & Outside / Muscle Snatch
• Push Press – 3-3-3-3-3
• WOD – 21-15-9 reps of each of the following for time
  • Wall Balls
  • Box Jumps
  • Burpees
• Finisher – 2 sets max push ups – 90 sec rest
• Sretch

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.

Today’s Links -

• CrossFit Watertown encourages women to go heavier and faster
• Eric Cressey’s guide to optimal shoulder performance
• MDA – Sugar as immune suppressant
• Great grandmother deadlifts 288lbs

The new Fundamentals group working hard

A great way to scale rope climbs

Melissa can't figure out who exactly is superman

Schedule -

• Foam Roll / Mobility Warm up
• Additional Shoulder Prep – circles, Y’s T’s and W’s, wall slides, close & wide push/pull ups
• Work up to your 3RM Overhead Press – If you are experiencing any pain during the overhead press we will work on push ups.  Complete 2 sets for Max reps of Push ups.  We will be starting a Push up regimen later in the week.
• Conditioning – 5 Rounds / 1 minute rest
  • Row – 1 minute
  • Push Press – 1 minute (75/55)
• 3×20 Hip Extensions
• Stretch