01/06/10 – Wednesday Whopper

Upcoming Temporary Schedule Change – Doug and I are going to a fitness seminar in Tampa over Martin Luther King weekend.  We will be gone from Friday afternoon until late Monday night.  I am working on getting classes covered.  Here are the proposed changes.

  • Thursday, 01/14 – No 6pm CrossFit class.  Instead we will have a Fundamentals class @ 6pm.
  • Friday, 01/15 – Unchanged as of now
  • Saturday, 01/16 – 10:30am CrossFit class.  No Fundamentals and No Free Class.
  • Monday, 01/18 – 4:30pm/5:15pm/6:00pm CrossFit classes. No 6am, 12pm, Fundamentals or 7:oopm classes

Stay tuned for schedule updates.


  • CrossFit 908 Ski Trip – 02/12 – 02/15 – Mont Tremblant, Canada. If you are interested, post to the comments section ASAP.
  • Goals –   Think about a one month and three month goal, and post it on the Whiteboard
  • Paleo Challenge – Make sure you are measured and weighed in.  Also, take a before picture at the gym or email one to me.
  • Fundamentals – We started a new Fundamentals class on Monday.  It is not too late to sign up for this class.  We meet for the second time, tonight @ 6pm.

Links –

Three Pillars of Health

Planning your meals

Running shoes are bad!

Meet the new Fundamentals Group, Charlie, Meredith and Terry (left to right) Say Hi when you see them.
Meet the new Fundamentals Group: Charlie, Meredith and Terry (left to right). Say Hi when you see them.

Schedule –

  • Mobility Warm up
  • Once through – 10 Pull ups / 10 Ring Dips / 10 Knees to Elbows / 10 Hip Extensions / 10 Wall Squats
  • WOD – 5 rounds for time
    • 10 Deadlift (225/135) It’s supposed to be a challenging deadlift.  Be smart, but go heavy. Form is paramount.
    • 15 Burpees – As long as your chest hits the deck and you jump at the top in full extension and clap, you’re golden.
    • 20 Double Unders – Try to do doubles.  They are important.  Learn them.  Love them.
  • 30 GHD Sit ups before going home.
  • Stretch / Foam Roll

8 thoughts on “01/06/10 – Wednesday Whopper”

  1. I wish I could come on the ski trip 🙁 I just can’t commit to it because of school. But, after May I will be in for all of the fun stuff!

    Also, i just wanted to let you know that I’m not feeling as crappy today on this Paleo diet…I can tell I’m going to start feeling a lot better soon. Sorry for being so cranky yesterday! I hope everyone else is starting to feel better too!

    1. You weren’t cranky yesterday. I feel a lot better today too, but that’s because I slept for about 11 hours last night. See you Saturday!

  2. On this Paleo thing, are the following allowed or cheats??
    – butter
    – peanut butter
    – sweet potatoes

    The hardest part about this is not being able to finish off my kids leftovers. No PB&J bits, no spoons of Captain Crunch, no Skittles!

    1. Butter – It’s fine. Accepted in the Primal diet, so it’s fine for us.
      Peanut Butter – Considered a cheat by the Paleo Diet. Try to limit your peanut intake.
      Sweet Potatoes – Some say yes, some say no. Again, eat them sparingly.

    2. Butter is a cheat. And depending on the cookbook both sweet potato and peanut butter are cheats. Id say drop the butter, keep with the peanutbutter and an occasional sweet potato