12/29/10 - The Dirty 30 & New Fundamentals Group

Given the amount of snow, rock salt, and crap outside it would be best if everyone brought a change of shoes to the gym.  This way the gym floor doesn’t suffer, and we don’t all have to roll around in melted snow.  If you can’t bring a change of shoes please make sure that you wipe them clean before walking through the gym.  Thank you.
January Fundamentals – We are planning on starting a new Fundamentals group on Wednesday January 5.  The class is tentatively scheduled to meet on Mondays and Wednesdays @ 6pm.  We may also schedule a Saturday class @ 8:30am to speed up the program.  Please send an email to Tim@CrossFit908.com if you are interested in signing up.
Today’s Links  –

• 15 Ways to Fight Stress – Mark’s Daily Apple
• How Much Dietary Protein Can you Store in Muscle – Health Correlator
• Navy Seals, Gymnasts, Beasts and Great Friends – Zach Even Esh

• Mobility Warm Up
• The Dirty 30 – 2 Rounds For Time
  • 30 Pull Ups
  • 30 Burpees
  • 30 Ring Rows
  • 30 Ring Dips
  • 30 Cleans (Dumbbell (20-30/10-20 or  Med Ball 20/14)
  • 30 Double Unders
  • 30 1-Arm Kettlebell Swings (Alternating Hands (35/26)
  • 30 Calorie Row
• Lacrosse Ball Fun – Hips / Butt / Calves