02/10/11 – CrossFit Night Out Tonight – 8PM Delicious Heights

CrossFit 908 Night Out – Tonight 8pm @ Delicious Heights in Berkeley Heights.  Come hang out for a bit.

Today’s Recipe – Feta Stuffed Greek Meatballs with Homemade Tzatziki – Life As a Plate

Today’s Links –

I compiled a video from Monday’s CrossFit Total.  I did not get everyone’s lifts but I posted all of the successful lifts I had.  CF 908 Disclaimer: Some of the form in this video is unacceptable.  We do not promote poor form, however when attempting Max Efforts it is typical to have a break in form.  Our goal is to train with proper form as much as possible.  View discretion is advised.

On a side note, congratulations to everyone who hit a PR on Monday.  There were quite a few of them.

Schedule –

  • Mobility Warm Up (Attack your hips)
  • Dynamic Effort Box Squat – 10 sets of 3 reps @ 40% of your 1RM with exactly 60 seconds rest in between sets.  Therefor this should take you no longer than 10:50.  Your stance is ultra wide.  Your box height should be where your hip crease is just about parallel or slightly higher.  Your goal is to sit back as far as possible on the box, stay tight in the core, pause and fire out of the hole with your heels gripping the floor and glutes contracting as hard as possible.  It’s a fast movement out of the bottom, but the descent can be slow.
  • Conditioning – 21-15-9 reps for time of
    • Burpee Box Jump (28″/24″)
    • Wall Bal (20#/14#) Note: This changed from KB Swings.
  • Mobility – Spend time on your hips.  Lacrosse Ball, Foam Roller, Wall Quad Stretch, Jump Band Stretches, etc.

14 thoughts on “02/10/11 – CrossFit Night Out Tonight – 8PM Delicious Heights”

  1. Have fun at the night out tonight guys! I’ll be there in spirit 🙂 Hope to meet everyone at the next one!

    Congrats on everyone’s PR’s!!! That video is so cool!

    Tim, do you think you could go over the dynamic box squat with me another time soon since I can’t make it today? That looks like a good movement to learn

    1. Hey Ron,
      No swings today because yesterday and Monday crushed the lower back. Trying to give it a little breather.


  2. I second that, Jon… I wish I went too! Great job everyone!! I’m so proud of all of you!! 🙂

    See everyone tonight!

  3. That video is awesome, Tim!! Love the background song 😉 Congrats to everyone for reaching for their goals and achieving them!! Just showed the video to dad, he said, “I feel like I just worked out watching that video”…lol!!! XOXO