• 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

Labor Day Schedule -

• Friday – 6am / 4:30pm / 5:15pm
• Saturday – 9:30am
• Monday – 12pm ONLY – If we have a lot of people we’ll make it a huge group WOD.  Maybe some beers to follow?

Today’s Links -

• Is eating local best? Perhaps Not - Mark’s Daily Apple
• Joyful Abode Recipe Index Updated – Joyful Abode
• Supplements Part 1: The Whole 9 Supplement Checklist – Whole 9

Awesome noon class

Schedule -

• Foam Roll / Mobility Warm Up / Burgener Warm Up
• WOD – 20 min AMRAP
  • Run 300m
  • 15 Goblet Squats
  • 10 Pull Ups (Chest to bar if possible)
• Finisher! – 50 Wall Balls for time
• 3 x 20 GHD Sit Ups
• Stretch – Mobility WOD

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

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

I seriously might just post a link to this blog everyday.  Kelly Starrett has started a blog called Mobility WOD. The goal is to educated us, trainers and athletes, on how to get mobile, strong and healthy.  Here is a recent video that I feel is very topical for CrossFit 908.  Many of our athletes (especially women) have a tendency to do the following.  Please watch and try the stretch out tonight.

Today’s Links -

• A Fitness Blog - SICFIT
• Weight Gain and Female Athletes – Talk to me johnnie
• Bless the Burpee - Cosmopolitan Primal Girl

Greg pulls 405# for 5

I love these pictures.....so many more good ones too!

Schedule -

• Foam Roll / Mobility Warm Up / Burgener Warm Up
• Power Cleans – 3-3-3-3-3 – Work on Form!
• WOD – Complete the following intervals each for time.  Attempt to increase speed each interval.
  • Row 1k – 70%
  • Rest 1 min
  • Run 900m – 80%
  • Rest 2 min
  • Row 500m – 90%
  • Rest 3 min
  • Run 300m – 100%
• Work on a goal
• Stretch

The Cure SMA Awareness WOD – This will be the workout on Saturday to support families of SMA.  Here is the Donation Site if you are interested.

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

That’s right, five in the morning!  If you know anyone who is interested please tell them to contact Tim@CrossFit908.com

Today’s Links -

• Fructose – Talk to me johnnie
• Oregon High School Football Player Get Rhabdo - NYT
• The Bacon Scale – Cosmopolitan Primal Girl

Chris F. & Brian P.

Scott showing good deadlift technique

Schedule -

• Foam Roll / Mobility Warm Up / Burgener Warm Up
• Power Clean – Work up to the weight you want to use during the workout.
• WOD – 20 min AMRAP
  • 9 Push Ups
  • 12 Power Cleans
  • 15 Box Jumps (24/20)
• 3 x 15 Knees to Elbows
• Stretch

• Technology and Health – TED talks – Courtesy of Billy
• The Fit Brain – Mark’s Daily Apple
• What to Drink Part II – What’s Wrong With Milk Part B – Feasting on Fitness

A preview of today’s fun…

Wall Ball

Jump!

Schedule -

• Foam Roll / Mobility Warm Up / Burgener Warm Up
• WOD – For Time
  • Run 3x around building
  • 50 Wall Balls
  • 50 Box Jumps
  • Run 2x around building
  • 35 Wall Balls
  • 35 Box Jumps
  • Run 1x around building
  • 20 Wall Balls
  • 20 Box Jumps
• Stretch

• This may or may not be one of next week’s workouts
• Everything You Ever Wanted to Know About Deadlifts – Eric Cressey (Sign up for the Free Newsletter to get the password)
• How To: Proper Plank Technique – Mark’s Daily Apple

Back is a little rounded on the set up. Need to work on getting into extension.

Weight seems to be shifting forward pulling your back out of extension. Try pulling the bar back into the body.

Back looks good, but the neck is hyperextended.

Schedule -

• Foam Roll / Mobility Warm Up / Burgener Warm Up
• Power Clean – 3-3-3-3-3
• WOD – Every minute on the minute complete a 100yd sprint.  Rest for the remainder of the minute.  Complete 12 rounds.
• Stretch

Today’s Links -

• 10 Unnecessary, Worthless or Dangerous Exercises – Mark’s Daily Apple
• Serious Strength - Conditioning Research
• Carne Asada & Spicy Mega Guac – Free The Animal

Happy Birthday Big Guy

Schedule -

• Foam Roll / Mobility Warm Up / Burgener Warm Up
• WOD – “Eva” – 5 Rounds for time
  • Run 800m
  • 30 Kettlebell Swings (35/70)
  • 30 Pull Ups
• Stretch
• NOTE – This is an EXTREMELY challenging workout.  There are several ways we can scale this workout.  Please don’t shy away from it just because it seems too hard.  Most people will have to scale so come on in and try it out!

• How To: Proper Pull up/Chin up Technique - Mark’s Daily Apple
• Everything You Need To know To Become a Barefoot Runner – Massage Therapy Schools
• Baking the White House Snack Bars – NY Times (Seriously? How is this even considered healthy Mrs. Obama?  Sugar = Sugar = Sugar.  I say go for the cookie instead!)

Jeremy joins the muscle up club!  Congrats!

Schedule -

• Foam Roll / Mobility Warm Up / Burgener Warm Up
• Split Jerk Practice – Work up to a challenging weight and perform 3-5 single reps at that weight.
• WOD – 20 min AMRAP – “Cardio Heaven”
  • Run 300m
  • Row 300m
  • 30 Double Unders
• Stretch A LOT, especially because you probably have not been stretching out your issues all week!

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

• Numbers – CrossFit One World
• The Primal Challenge is Coming – Mark’s Daily Apple
• Dear Tropical Sun: Why is there crap in my coconut milk? - Pay Now Live Later

A little Overhead Squat Session with Dave Lipson and Rob Orlando, two of CrossFit’s strongest guys.

Schedule -

• Foam Roll / Mobility Warm Up / Burgener Warm Up
• WOD Warm Up – 2 x 10 KB Swings (light weight) / Push Ups / V-Ups
• WOD –  4 rounds for time
  • Run 300m (1x around building)
  • 20 Air Squats
  • 15 KB Swings
  • 10 Pull Ups
  • 5 Burpees
• Stretch