Goals – We have been working on a goal or goals for the past two months and today is the day to test it out.  Some of you have met your goals and are setting your sights further which is great.  Remember, you all come to CF 908 to better yourselves.  Setting goals and tracking progress is a great way to reach milestones in your fitness progress.   Instead of everyone making individual goals for December, we are pulling together as a team and making an effort for everyone in the gym to be able to do 5 Double Unders in a row.  For some of you this is easy so your goal should be to increase your max set of double Unders.  Here are some simple ranges. 25-50 Intermediate / 50-100 Advanced / 100-200 Elite / 200+ Beast.  You should try to advance at least one range by the end of the month.  That means doing double under EVERY DAY!  For those of you limited by medical conditions we will shift our focus to pull ups.  First, looking to move down the bands and then eventually moving to unassisted pull ups.  Please talk to me if you have any questions.  So, all of the members of CrossFit 908 will be able to do at least 5 double unders in a row (barring medical conditions) by the first day of 2011.  No more wondering what to do for a goal.  There it is.  Get it!

Reminders –

  • Wednesday – Benchmark Workout.  If you can’t make it Wednesday please plan on completing the workout either Today or Thursday.
  • Weigh Ins – We will be weighing in all of the Primal Challenge Competitors no later than Thursday December 2nd.
  • Food Logs – You must bring in your food logs this week in order to be eligible to win the Nutrition Challenge
  • New Classes – Tuesday 6am/12pm and Thursday 4:30pm
  • CF908 Christmas Party – Friday 12/3 @ 7:30pm.  We need some volunteers to bring food.
  • Friday – The 6pm class is cancelled due to the Christmas Party

Today’s Recipe – Almond Flour Shortbread – Joyful Abode – I know that posting “Primalesque” desserts is not the best idea for those looking to lose weight given the high caloric content of these dishes, but sometimes we all need a little break.  Just be smart about eating paleofied or primalesque desserts.  It’s not meant for everyday consumption.  Always be cognizant of your sugar intake and total carbohydrate intake.

Today’s Links –

Some noon peeps deadlifting.  A couple of PR’s here.

Raquel jumped up 10lbs from her last deadlift workout and she did it with great form!
Raquel jumped up 10lbs from her last deadlift workout and she did it with great form!
Greg pulled 405# for 5 reps.  Nice Job Greg!
Greg pulled 405# for 5 reps. Nice Job Greg!
Peter went for a new one rep max PR and hit it with a lift of 435#!
Peter went for a new one rep max PR and hit it with a lift of 435#!

Schedule –

  • Foam Roll / Mobility Warm Up / Mobility WOD – Basic Upper Body Mobility List
  • Goal Work – 15 minutes
  • (Optional Strength if No Goal) – Shoulder Press – 5-5-5 (Add 5lbs from two weeks ago.  Keep the weight the same across sets)
  • WOD – 10 Rounds For Time
    • 5 HSPU
    • 10 Ring Rows
    • 20 Double Unders
  • 3 x 20 Hip Extensions
  • Stretch
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