10/31/11 - Happy Halloween! NC Day # 22

There is still no power at the gym. For now the 12pm, 4:30pm an 5:15pm classes will be held in the gym. The 6pm, 6:45pm, and 7:30pm free class are cancelled since there will not be any daylight.

ALCOHOL! – Alcohol consumption is being limited starting today. You are not allowed to have more than 2 drinks / 3 nights out of the week or it is considered a cheat. Beer is and has been a cheat since day one. It contains gluten. Remember we have eliminated grains, legumes, added sugar, dairy and now we have limited alcohol intake. ALSO, post your score for Sunday, Week 1, Week 2, Week 3 and Total thus far. You are halfway done with the challenge. I have now heard numbers approaching double digit weight loss. Great job people! If you need some support, make sure you post to the comments section and we’ll be there for you!

New Fundamentals starts Tuesday @ 6:45pm. Sign up before it’s too late! Email Tim@CrossFit908.com.

Today’s Recipe – Bacon Cheddar Eggs – Chowstalker

Today’s Link – Grooving The Raw Squat – Setting Up and Performing a Good Rep – Cast Iron Knowledge

Schedule –

• Mobility Warm Up
• Strength – Front Squat – 5-5-3-3-1-1 – Start @ 80% of 1RM and shoot to break an old PR
• WOD – 21-15-9 Reps For Time of
  • Hang Power Clean
  • Pull Ups
• Note: This workout is supposed to be something you can move through at a good pace. Choose a weight that you can get multiple reps with, and choose a pull up assistance that will allow you to get at least 3-5 reps at a time. Goal should be under 10 minutes.
• Stretch