Another year has come to an end. 2010 was the first full calendar year for CrossFit 908, which is pretty exciting. No need for a 2011 New Year’s resolution in my eyes. Just another year of trying to make you all healthier and in the process making CrossFit 908 more successful. Thank you to everyone for supporting us. Enjoy the last few days of the year! See everyone after the Holiday weekend.
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.
Today’s Links –
- Improve Your Squat Depth – Conditioning Research
- Neanderthal Diets Included Some Grains – Hunt Gather Love
- The Paleo Solution – Episode 60 – Robb Wolf
Schedule –
- New Mobility Warm Up
- Goal Work – Given that is the last day of month/year, spend some time trying to meet the double under goal or simply break your old record
- WOD – Complete the following for time
- 50 Kettlebell Goblet lunges with rotation (25 each leg. You rotate towards the leg in front. Suggested weights for men/women – 35/26)
- 10 Hand Stand Push Ups (Sub Push Ups off a box)
- 10 Burpees
- 40 Kettlebell Goblet lunges with rotation
- 12 HSPU
- 12 Burpees
- 30 Kettlebell Goblet lunges with rotation
- 14 HSPU
- 14 Burpees
- 20 Kettlebell Goblet lunges with rotation
- 16 HSPU
- 16 Burpees
- 10 Kettlebell Goblet lunges with rotation
- 18 HSPU
- 18 Burpees
- Spend 5 minutes on each leg stretching your hamstrings
really? Last WOD of the year and it’s an easy one? LOL! :-/ Pat the masochist! Maybe just do a 100 box jump burpee session as a finisher? good god man!
Miss you guys! I can’t thank you enough for what I learned here. Be safe and have a happy new year!