02/22/11 – Power Clean + Annie

Note To Members Regarding Signing In To Classes – You must sign in to class.  Too many people are not signing in, and it leaves us ill prepared.  HERE is the link to sign in to MindBody.  Here’s the deal.  If you don’t sign up it does NOT preclude you from being able to come to the gym, BUT you run the risk of a trainer not being there.  This applies more to the 6am and 12pm classes since there is typically a trainer at the gym at night.

New Fundamentals – We are starting a new Fundamentals group the week of March 7th.  If you know anybody who is interested please have them email [email protected].  They can purchase a Fundamentals program HERE.

Today’s Recipe – Pan Seared Venison Chops in a Spiced Marinade – Mark’s Daily Apple

Today’s Links –

• Strength Training Programs: How Many Sets and Reps – Part II – Eric Cressey
• Programming for Young Athletes Part I – Zach Even Esh (CrossFIt Journal Preview)
• Nutrition Experts Critique of the 2010 USDA Dietary Guidelines – That Paleo Guy

Congratulations to all the teams from CrossFit 908 who competed in the CFH/CF908 February Friendly competition.  Some notable finishes were Rick and Jen who took 3rd, and Pat and Lara who tied for 5th. John and Jenny, Katie and Jeremny, and Sara and Jim also represented the 908!  Katie played flip cup with Mike’s Hard Lime, which is clearly a feat in and of itself.  Thank you to all the members for showing up, working hard and proving that the 908 is a fantastic community. You can check out pictures from the competition HERE (Password – burpees)

Here are two awesome pictures of the best ski trip I have ever done.  Steamboat Springs is awesome!

Schedule –

• Mobility Warm Up
• Power Clean – 5-4-3-2-1 (Work to a 1 rep max)
• WOD – “Annie” For Time
  • 50-40-30-20=10 reps of
    • Double Unders
    • Unanchored Abmat Sit Ups
• GHD Hip Extensions – 3×20
• Stretch