The New CrossFit 908 Warm Up Routine – You must have this mastered by 12/31/10
Today’s Links –
- Monday Musings – Mark’s Daily Apple
- The Latest Uh Oh for Vegetarians and Vegans: Creatine – Free The Animal
- The Paleo Solution – Episode 58 – (Tim Ferris Edition) – Robb Wolf
Schedule –
- New Mobility Warm Up
- Back Squat – 5-4-3-2-1 (Go for a new 1 rep max)
- WOD – For Time Row 3000m. You must calculate 80% of your 500m max pace. For every second you deviate off that pace you must complete 5 burpees at the end. i.e. I’m supposed to row a 1:40 pace for the entire 3000m, but my pace ends up being 1:45 per 500m, I must complete 25 burpees.
- 3 x 20 GHD Sit Up
- Stretcha yoself
How many double unders do you think those girls can do in a row?? That’s ridiculous
Let’s find out after drinking COSMOS Friday night at an impromptu tabata COSMO night Tomorrow FRIDAY….and pizza. Nothing else. COSMOS and pizza. $10 per person. Drink until blind. Clothing optional. John Johnson has spoken.
sir. you didnt hand in your term paper. My professor was sitting there going ” john johnson? john johnson did you turn in your paper?”
looks like we might be having another sleepover at the gym tomorrow night!
Pat, could you please provide programming for tomorrow’s drinking WOD. I’m thinking fluid thrusters through nostrils accompanied by seven girls plus one viking plank over passed out one armed ass bandit. This is CROSSFIT people. Know the lingo. Drink a cosmo, feel…..ELITE.
Make sure you dress to impress just in case you make the main site. If you are a shirtless camera whore, cough, make sure you T & L before you G at the 908.