01/31/11 – A month gone…

I’m sitting here in Erin’s and my new apartment which we’ve been painting since we got back from our ski trip.  By the way, a special thank you to Suz, Sara and Rui for helping us out so far.  It’s 9:40pm, and I usually make a post to go up by 10pm, so I am tempted to rush and post anything,  I have not programmed for the week yet, and I’m feeling a bit overwhelmed.  I also realized when I sat down that tomorrow marks the end of the first month of 2011.  It literally feels like New Year’s was yesterday.  It’s scary how fast time can go, but January has been great to CrossFit 908.  We have put 10 people through our Fundamentals program this month.  We had one private, Tiffany, and a group of nine (Nick, Victoria, Jim, Greg, Coleen, Thomas, Jason, Scott and Charles.)  Congratulations to the 10 of you on your hard work and sticking with CrossFit!  We welcome you to our team.

Instead of continuing to ramble, here are some important points for this upcoming week.

  • New CrossFit 908 Fundamentals We want to get another group started as soon as possible.  It will be a night class meeting 2x per week.  Please email [email protected] if you are interested.  As of now the Tuesday/Thursday 6pm is a CrossFit WOD, NOT Fundamentals.
  • February, Nutrition Challenge – It’s a primal challenge.  Shotgun start. No warning? Who cares?  Why can’t you change your diet tomorrow?  Why wait?  For one month eat the following: Meat, Fish, Chicken, Eggs, Vegetables, Fruits, Nuts and Seeds.  Nothing processed.  No soda, no pasta, no bread, no cereal, etc.  Weigh ins are due no later than this Friday, 02/04.  Winner is decided by biggest % of weight lost.  Don’t talk about it.  Be about it.
  • February Goals – Everyone needs to write a goal on the goal board.  You have a maximum of 3 months to reach this goal.  You can decide to have three one month goals, or one three month goal.  Whatever you want to accomplish, make sure it is feasible to reach by 04/30/11.  Simple.  Don’t be that person who doesn’t have a goal.
  • February’s Theme – Squat Month.  What’s that mean, Tim?  We’ll be squatting more.  Ladies, enjoy your new found love of lifting heavy weights and watching your posterior morph into awesomeness.  Guys, I expect most of you to be aiming for a 300+lb squat over the next couple months.  Take this time to focus on your form and start getting seriously strong.
  • CrossFit 908 Night Out – Thursday, February 10 – Location TBD. We are going to celebrate all of the newcomers to CrossFit 908, as well as the old ones!
  • New Apparel – I have some new designs being finalized.  We’ll be ordering T-Shirts for both guys and girls as well as zip-up hooded sweatshirts.  Anything else anyone would like to see on the apparel menu?
  • New / Old Rule #1- Clean up your sweat and chalk.  🙂
  • New / Old Rule  #2– Make sure your shoes are 100% dry when you enter the gym.
  • CFH / CF908 Challenge – Saturday, 02/19 – You need to sign up online through www.crossfithoboken.com.   Cost is $20 per team. It’s going to be a lot of fun.  Stop worrying about whether you will do well and just play!

Here’s what’s happening this week in CF 908

  • Monday, 01/31 – WOD from 01/03 – Benchmark
  • Tuesday, 02/01 – Squats + Conditioning
  • Wednesday – Saturday – TBD – I’ll post what they will be by tomorrow.

Today’s Links –

Here are some of my favorite pictures from this month.  I doubt this stuff happens at Gold’s.

PETA alert.  Dottie, going back to the slammer.
PETA alert. Dottie, going back to the slammer.
Peter jumping for joy after pulling 455#!
Peter jumping for joy after pulling 455#!
Ron reminiscing of his days in Grease Lightning.
Ron reminiscing of his days in Grease Lightning.
Tim is up there with Doug's jump split.  Almost straight legs and a completely horizontal torso.
Tim is up there with Doug's jump split. Almost straight legs and a completely horizontal torso.

Schedule –

  • Mobility Warm Up
  • WOD – 5 Rounds For Time – Last completed 01/03/11
    • 30 Double Unders
    • 25 Wall Balls (20#/14# to 10ft target)
    • 20 Sit Ups (Abmat)
    • 15 Box Jumps (24″/20″)
  • Accessory Work – 3 x 20 GHD Hip Extensions
  • Encouraged Stretch – Hip and Thoracic Mobility – Mobility WOD

By the way, it is now 11:32pm.

9 thoughts on “01/31/11 – A month gone…”

  1. I’m dying right now w/that pic of Dottie!!! Who does that?? LOL!!! Love the boy splits 🙂 U go, nooners!!! I liked ur post, TC :). U continue to encourage all of us to do better and be better, and that’s one of the many traits that make u an amazing coach! I know u want the best for all of us and I wanted to thank u for continuing to be an inspiration to me :). 15 months after becoming a Crossfitter, I’m even more in love (and slightly addicted to it–haha!!) than I was on Day 1. U make a sistah proud!!! Love u!!!

  2. Yay!!! Nutrition Challenge month! I have gotten lazy about my eating habits and I really need this. I will start tomorrow! (p.s. I didn’t see “whine” in the list of what we can ingest….). BTW, I’ve got lots of good primal recipes if anyone needs any.

    1. Karen- We’ve made a few good primal meals but are definitely interested in trying some new things. If you wouldn’t mind sending me a few that’d be great.

      Not sure if posting or emailing is easier. My email is [email protected]


  3. I’m in for the nutrition challenge. If it stopped moving, I have eaten it! My goal is to go from Monday-Thursday without wine. I know. I know. That is crazy talk.

  4. Melissa – that IS crazy talk! Good luck!

    Excited for squatting more! And I like those jumps fellas!

    Dottie is hilarious 🙂 xoxo

    I’m not gonna be around Feb 10th – but hopefully I’ll get to know all of you Fundamentalers soon! Great job on getting through it!

  5. Melissa… I like your thinking! I could try that, no wining (or whining) Mondays thru Thursdays, I think I could try that. But what then of the Crossfit Night Out? Isn’t that at odds with Nutrition Challenge Month?

    Crossfit hats? Would they have a chinstrap to keep them on during workouts?

    1. Hmmm, true. I guess at the Crossfit night out, you’d have to stick to alcohol that does not have grain in it…hmmm. I’ll be in NYC that night so I won’t be sticking to the challenge in NJ or NY.