03/29/11 – Deadlift + AMRAP

Today’s Recipe – Apple and Onion Stuffed Pork Chops – CFSCC

Fundamentals – We are finishing our current Fundamentals group this Thursday.  Next week we will be starting a NEW Fundamentals Group.  If you are interested or know someone who is interested please have them email [email protected].  Thanks!

CrossFit Games Sectionals Open –Saturday @ 10:30am will be the Sectional Workout.  Wednesday night can also be the sectional workout if we have enough judges.  Nobody should feel like they can’t come on Wednesday night and do the workout of the day.  You are not limited to what class you come to. We can run both workouts simultaneously as long as we have enough judges.  I have to leave Wednesday night by 6:15pm latest.  If for some reason it does not workout on Wednesday night, we can always do it Thursday given the nature of our new schedule.

Today’s Links –

• Buy This Book – Everyday Paleo (Tons of Recipes)
• More On Glute Activation – Conditioning Research
• Is Local Agricultural Food Good For The Environment – Hunt Gather Love

One of the aspects I love the most about CrossFit, specifically CrossFit at a CrossFit gym, is the group motivation factor.  Below are two pictures from a 6am class.  Nobody REALLY loves getting up @ 5am to go outside in the freezing cold, to travel up to 30 minutes to a gym, especially when they are the only one there!  We have had solid attendance at the six AM these past few weeks, and I suspect as the weather gets nicer we’ll see more of your beautiful faces in the morning.  Keep up the great work 6am crew.  Everyone does better when their peers are around to motivate them.  Don’t leave your fellow 908ers hanging!

Schedule –

• Mobility Warm Up
• Strength – Deadlift – 3-3-3 @ 80%+ of 1RM.  You can increase weight or do sets across.
• Conditioning – 12 min AMRAP
  • 7 Push Press (RX 95#/65# – Scaled up 115#/75# – Scaled down 65#/45#)
  • 14 Box Jumps (24″/20″)
• 2 x 30 GHD Hip Extensions
• Stretch