01/28/10 – Thruster + Burpee = YAK!

  • CF 908 Night Out! – Next Thursday, 02/04 @ 8pm.  We will be going to Delicious Heights.  Here is the address –         428 Springfield Avenue Berkeley Heights, NJ 07922 (908) 464-3287
  • Paleo Challenge Winner – We will be selecting one male and one female winner for the Paleo Challenge.  Each person will win a free unlimited month to CrossFit 908.  The weigh ins, before/after pics, and measurements will all be taken between next Thursday, Feb 4 and Saturday, Feb 6.  Please make sure you are there one of those days to finalize your results.
  • Looking for New Members – Beginning on February 1st we will instate a two class bonus for any new referrals.  We already offer the $10 off per month for each of your referrals, but now is the chance to earn yourself some free classes.  This will only last for a month.  If you refer one client, you get two bonus classes for March.  If you refer 4 clients, you get a free 8x/month membership for March.  All bonus classes will be usable in March.  IF everyone gets one client, we double our membership! Isn’t it funny how that works?  Please help us grow CF 908!  Thank you!
  • MINDBODY – Please ensure that you are signing into your classes online through our MindBody Software.  You can sign up for multiple classes in advance, but you should be signing in daily at a minimum.  If you need any assistance, feel free to ask me.

Links –

Wall ball fun
Wall ball fun

Schedule –

  • Foam Roll / Mobility Warm up
  • 1 time through – 10 Air Squats / 10 Push ups / 10 Pull ups / 10 Lunges / 10 Ring Dips / 10 Sit ups / 10 Supermans
  • WOD – 7 Rounds for time
    • 7 Thrusters (135/95)
    • 7 Burpees
  • 3×10 – Knees to Elbows
  • Stretch

3 thoughts on “01/28/10 – Thruster + Burpee = YAK!”

  1. Regarding the 70’s Big article…
    Unfortunately I can relate to the Skinny Guy in the article. Ultimately one of my non-performance crossfit goals is to gain lean muscle weight, and a good amount of it (10 – 15lbs). With the conflicting messages of Paleo living vs ’70’s Big’ theory I am confused about the best way to achieve my weight gain goal.

  2. new plan…
    i’m gonna keep with the paleo diet, but since I’m still putting on weight instead of shedding pounds, i’m going to make it a low-carb, low-fat modified version of the one they talk about on mark’s daily apple. I f0llowed a similar diet for a period of three months in late ’08 and I lost 30 pounds, of which I’ve only gained 10 back (and that was just since starting the high-fat version of paleo). Vegetables and lean white meat/fish only with limited fruit, that way everytime I exercise my body goes into ketosis mode and I burn off my fat reserves without replenishing them through what I eat. After three months on this diet, my body fat was reduced to single digits, and I’m trying to get back there. Hopefully this will maximize muscle gain while minimizing body weight in time for the beach.