Foam Roll / Warm Up – We will be changing the mobility Warm Up over the next few weeks to include some of the great new stretches we been including from Kelly Starrett’s Mobility WOD blog. Foam Rolling is an integral part of our warm ups.  I’ve noticed that some people don’t think the warm up is important and as much as I appreciate your opinion, you are wrong. Everyone is required to foam roll before workouts.  I don’t care if you are late and it takes you an extra 10 minutes.  Start taking responsibility for your joint and muscle health.  No excuses.

Primal Challengers!  Congratulations on making a serious commitment to cleaning up your diet!  For some of you the 30-days may have felt like a long time while going through it, but in retrospect I’m sure it flew by.  I can’t believe the challenge is over.  I am so happy that so many of you took the challenge head on, stayed active with your food logs, kept up with the workouts, and most importantly stayed conscious of making the smart choice when eating.  Yes, we all cheated.  There is no denying that.  However, there is no denying the obvious weight loss and improved performance that many of you have experienced.  For some of you this may be the end of the road with respected to eating primally, but hopefully not.  The goal of this challenge was to introduce everyone to a cleaner way to eat for the rest of your lives.  I am not going to sit here with a holier than thou attitude and preach primal, but I will say that is pretty obvious that it has fantastic benefits from weight loss, to improved performance to improved biomarkers.  So, to keep the incentive alive for those who might need al little push, I am offering a 20% discount on any monthly membership to anyone who loses 5% body weight inside of a month.  (i.e. Dec 1 – Dec 31)  This offer is good through May 30, 2010.  It is a six month offer.  You have to weigh in at the beginning and end of each month.  Before and After pictures are strongly encouraged.  Keep at the diet, and I promise you fantastic results!  The winners of the current challenge will be announced on Friday at the Christmas Party.

Reminders –

  • Weigh Ins – We will be weighing in all of the Primal Challenge Competitors no later than Tomorrow.
  • 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 Links –

Some proud 908ers wearing the shirt!

Dr. Jon
Dr. Jon

Schedule –

  • Foam Roll / Mobility Warm Up / Mobility WOD – Quads
  • 10 minute Double Unders Practice
  • Benchmark WOD – 3 Rounds For Time
    • Row 500m
    • 40 Wall Balls (20/14 to 10ft target)
    • 30 Box Jumps (24/20)
    • 20 Burpees
  • Stretch – Calves / Hammies / HIps
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