LAZY SUMMER PEEPS – COME BACK TO CROSSFIT 908. THANK YOU.
IMPORTANT – As many of you know, I will be getting married next week. I will be gone as of Wednesday, Sept 15, and I will not return until Monday, October 3. I have made some modifications to the schedule since Pat and Doug have other obligations outside of CF 908. I can’t stress this enough so it’s going in bold and caps. PLEASE LOG ON TO MINDBODY TO VIEW WHAT CLASSES ARE BEING HELD EACH DAY, AND SIGN UP IF YOU PLAN ON COMING! Pat and Doug will take good care of you all. The changes to the schedule start on MONDAY, SEPTEMBER 13. Thank you all for your understanding.
NOTE TO MEMBERS – THERE ARE SOME MAJOR CHANGES HAPPENING TO BONNIE BURN ROAD. CLICK HERE TO FIND OUT
Fundamentals – If anyone is interested in a PM Fundamentals class starting in the next week or two, please contact [email protected]
GOALS – Nobody has written a three-month goal down yet! What up with that? Let’s go people
Here are some goals that were met over July and August. I am so happy that people are working on their double unders! It is going to make a HUGE difference in your workouts.
- Jon P – 10 Double Unders
- Ant – 300# Deadlift and 10 Double Unders
- Jeannette – 10 Double Unders
- Karen K – 5 Pull Ups with Pink Band
- Ian – 2 Unassisted Pull Ups and 4 Double Unders
- Leaor – 300# Deadlift / 5 Unassisted Pull Ups / 7 Double Unders
- Ally – 5 Double Unders
- Meredith – 25 Double Unders
Today’s Links –
- What a Stressed Out Bride Can Teach You About Training Success – Eric Cressey
- Out With The Old – Mark’s Daily Apple
- The Paleo Solution: The Original Human Diet Review – Hunt Gather Love
Schedule –
- Foam Roll / Mobility Warm Up / Burgener Warm Up
- WOD – Alternating with a partner, complete the following intervals each for time
- 4 x 500m row (if no partner rest 2 minutes between efforts)
- REST 5 mins
- 4 x 250m row (if no partner rest 90 seconds between efforts)
- REST 3 mins
- 4 x 100m row (if no partner rest 1 min between efforts)
- Finisher – Max V-Ups in 2 minutes
- Stretch
Is anyone doing the 30 day Primal Challenge from Mark’s Daily Apple? Just curious since I am on day 12 of a whole 30 (http://whole9life.com/2010/05/whole-30-v2/). The link to MDA today is a great resource for just about avery Paleo/Primal/low-carb diet question you have. I wish it was available 12 days ago!
The whole30 is the first leg of my 3 month nutrition goal. Legs 2 will be a combination of eating to gain lean mass and maintaining.
I think my fitness goals will be improvement with ring dips and double unders. There I said it.
Vincent, I’m doing the thirty day challenge. Granted, I’m only on day 5 but, so far, so good.