07/07/10 – New Shirts, Goals & "Barbara"

NEW SHIRTS! – We got in a bunch of new CrossFit 908 shirts.  They are all the American Apparel tri-blend shirts that we have used in the past for the Tough Mudder shirt.  The colors are light grey and light blue, both with an orange logo on the front.  We also have charcoal grey and navy blue with a light blue logo on the front.  All of the shirt have the slogan “The Only Machines Are The Members” on the back.  The shirts are $20 — Please bring cash if you would like one.  Here is a preview…

GOALS – June was a great month.  Although there was not a lot of time to make serious gains, we had a lot of successes.  Here are the list of accomplishments this month –

• Niel – 20 Pull Ups
• Jon P – 20 Pull Ups / 5 Double Unders
• Anthony – 15 Pull Ups / 40 Push Ups
• Erin – 10 Chest to Bar Pull Ups
• Karen K – 53lb Squat
• Brian – 15 HSPU’s / 300lb Deadlift
• Chris F – 25 Double Unders
• Ally – 1 Unassisted Pull Up
• Ian – 1 Unassisted Pull Up / 5 Double Unders
• Katie 5 Double Unders

Here is a picture of the Goals board from June.  Make sure to write one down for the end of July.  We are sticking with short term goals.  Keep it simple.  The strength gains and faster times will come, especially with dedication and proper nutrition.  Focus on some skills like Double Unders, Pull Ups, Push Ups, Overhead Squats, Wall Balls, Box Jumps, Ring Dips, Muscle Ups.

Below is what the Goals board looked like at the end of last night.  Since I’m about 70% back, I figured I would be the first to go. Let’s try to get every member in the gym to write a goal on the board by Friday, July 9.  That’s not a long time, but we can do it considering we do everything for time!

Today’s Links –

• Dear Mark: Nursing and The Primal Diet – Mark’s Daily Apple
• FDA urges less antibiotics in meat – LA Times (via)
• Konstantinovs Again – Conditioning Research

Schedule –

• Foam Roll / Mobility Warm Up / Burgener Warm Up
• WOD – “Barbara” – 5 rounds each for time with a 3 minute rest between rounds
  • 20 Pull Ups
  • 30 Push Ups
  • 40 Sit Ups
  • 50 Air Squats
    • NOTE: Given the large amount of work to be done during this workout, we can scale it easily for anyone.  Simply start the Pull Ups @ 10 reps and go up 10 reps for each of the other exercises.  Therefore you would complete 10 Pull Ups / 20 Push Ups/ 30 Sit Ups and 40 Air Squats for 5 rounds.  We can also cut it down to 3 rounds.
• Stretch