THE CROSSFIT GROTON WEBPAGE HAS RECEIVED A MAKEOVER!
I WANT TO THANK MY BROTHER AND SISTER IN LAW FOR DEALING WITH IT TO THIS POINT. I FINALLY BIT THE BULLET AND PAID FOR A BLOGGER FORMATTED MAINPAGE.
ALL WODS AND POSTS WILL BE AVAILABLE HERE:
http://www.crossfitgroton.com/
Thursday, April 26, 2012
042612 WOD THURSDAY
SORRY FOR THE LATE POST TODAY GUYS.
LOOKS LIKE THE 6AM PUT TOGETHER SOMETHING FUN!
JUST TO GIVE YOU GUYS A HEADS UP, I'VE HIRED A DUDE TO REDO THE WEBPAGE. WE'LL BE CONSOLODATING THE BLOG WITH MY MAIN PAGE WITHIN THE NEXT FEW WEEKS.
THIS IS WHAT WE'LL BE TAGGING AFTER A NICE WARMUP...
METCON:
50 WALLBALLS 20/14#
50 CHEST TO BAR PULLUPS
50 THRUSTERS 95#
FOR TIME
I KNOW... EWWWW.
GET IT DONE!
YOUR FEARLESS LEADER...
UPCOMING EVENTS:
APRIL 28TH- "GIRLS FOR OUR GIRL" SHORELINE CROSSFIT
MAY 5-6TH- TOUGH MUDDER VT
MAY 12TH- SPARTYKA RACE 5K BLUFF POINT
MAY 12TH- "BATTLE OF THE FORCES"- NORTH HAVEN CROSSFIT
ALL OF THE LAST 3 BENEFIT THE WOUNDED WARRIOR PROJECT
MAY 27TH- TANNER COOK LEVEL 2
MAY 28TH- "MEMORIAL DAY MURPH" AT THE BOX
JUNE 9TH- FIGHT GONE BAD FUNDRAISER AT THE BOX
JUNE 29TH-METRODASH PA- SEE JON YAVE FOR ROADTRIP DETAILS
JUNE 30TH- BEAST OF THE EAST QUALIFIER
JULY 21ST- AMANDA MILLER MEMORIAL WOD AT THE BOX
IF YOU'RE INTERESTED IN RUNNING ANY OF THE DOZENS OF 5K'S THIS SUMMER, GOTO http://www.snerro.com/
IT'S MY BUDDY'S BUSINESS AND HE POSTS EVERY RACE THAT HE'S HIRED TO TIME.
REPRESENT CFG!!!
LOOKS LIKE THE 6AM PUT TOGETHER SOMETHING FUN!
JUST TO GIVE YOU GUYS A HEADS UP, I'VE HIRED A DUDE TO REDO THE WEBPAGE. WE'LL BE CONSOLODATING THE BLOG WITH MY MAIN PAGE WITHIN THE NEXT FEW WEEKS.
THIS IS WHAT WE'LL BE TAGGING AFTER A NICE WARMUP...
METCON:
50 WALLBALLS 20/14#
50 CHEST TO BAR PULLUPS
50 THRUSTERS 95#
FOR TIME
I KNOW... EWWWW.
GET IT DONE!
YOUR FEARLESS LEADER...
UPCOMING EVENTS:
APRIL 28TH- "GIRLS FOR OUR GIRL" SHORELINE CROSSFIT
MAY 5-6TH- TOUGH MUDDER VT
MAY 12TH- SPARTYKA RACE 5K BLUFF POINT
MAY 12TH- "BATTLE OF THE FORCES"- NORTH HAVEN CROSSFIT
ALL OF THE LAST 3 BENEFIT THE WOUNDED WARRIOR PROJECT
MAY 27TH- TANNER COOK LEVEL 2
MAY 28TH- "MEMORIAL DAY MURPH" AT THE BOX
JUNE 9TH- FIGHT GONE BAD FUNDRAISER AT THE BOX
JUNE 29TH-METRODASH PA- SEE JON YAVE FOR ROADTRIP DETAILS
JUNE 30TH- BEAST OF THE EAST QUALIFIER
JULY 21ST- AMANDA MILLER MEMORIAL WOD AT THE BOX
IF YOU'RE INTERESTED IN RUNNING ANY OF THE DOZENS OF 5K'S THIS SUMMER, GOTO http://www.snerro.com/
IT'S MY BUDDY'S BUSINESS AND HE POSTS EVERY RACE THAT HE'S HIRED TO TIME.
REPRESENT CFG!!!
Wednesday, April 25, 2012
PROGENEX ORDER
I TALKED TO JASON FROM PROGENEX TODAY. THEY ARE ON BACK ORDER DUE TO ALL OF THE REGIONAL COMPETITIONS, ETC. NONETHELESS, HE SAID THE ORDER SHOULD BE ON ITS WAY ABOUT THE 2ND WEEK IN MAY. NOT TOO SHABBY. HE APOLOGIZES FOR THE DELAY.
TIM
TIM
Tuesday, April 24, 2012
042512 WOD WEDNESDAY
HERE'S A CLASSIC FOR YOU GUYS...
WARMUP:
HIP MOBILITY 1-2 MINUTES OPENING UP
2 X 15 AIR SQUATS
2 X 10 1ST AND 2ND PULLS WITH AN EMPTY BAR
2 X 10 PVC PASS THROUGHS
"ELIZABETH"
21-15-9
SQUAT CLEANS 135#/95#
RING DIPS
FOR TIME
YOU MAY POWER CLEAN THE BAR AND THEN FRONT SQUAT IT DOWN, AS LONG AS THE WORK GETS ACCOMPLISHED.
RING DIPS MAY BE SCALED WITH BOX DIPS X 3
042412 WOD TUESDAY
ON MEMORIAL DAY, MONDAY, MAY 28TH WE WILL BE HOLDING "MEMORIAL DAY MURPH" AT THE BOX. WAVES WILL START AT 9AM AND CONTINUE UNTIL EVERYONE THAT WANTED TO DO THE WORKOUT HAS. AFTERWARDS, WE'LL BE THROWING DOWN IN TYPICAL CFG STYLE BY HAVING A BBQ DURING THE DAYTIME. BYOB AND POTLUCK. CAN'T WAIT!
JUST A HEADS UP TO THOSE OF YOU WHO DON'T FOLLOW PROGENEX ON FACEBOOK, THERE IS A BACK ORDER THAT THEY ARE IN THE PROCESS OF CATCHING UP WITH. THE ORDER COULD BE DELAYED A HAIR. WITH REGIONALS STARTING THIS WEEKEND, THEY ARE UNDOUBTEDLY IN HIGH DEMAND.
HOPE YOU GUYS ALL ENJOYED THE OPEN GYM, NICKY SAID THERE WAS A GOOD SHOWING.
ONCE AGAIN, EVERYONE WHO ATTENDED THE TANNER COOK SEMINAR LOVED IT AND FOUND IT EXTREMELY HELPFUL. TANNER AND I HAVE SCHEDULE A LEVEL 2 OLYMPIC LIFTING SEMINAR FOR MAY 27TH AT 10AM. IT WILL ONCE AGAIN LAST 2 HOURS. PRICE OF THE SEMINAR WILL BE $40 A HEAD AND WILL BE LIMITED TO 8 SPOTS. ANY OF THE MEMBERS WHO TOOK HIS LAST 2 CLASSES WILL BE ELIGIBLE TO ATTEND. LET ME KNOW.
IN MY PROGRAMMING, IT WAS TIME FOR A SINGLE MODALITY MONOSTRUCTURAL DAY SO I CHOSE THIS BAD BOY. WITHOUT FURTHER ADU, HERE'S THE WORKOUT OF THE DAY...
WARMUP:
HAMSTRING STRETCHES
CALVE MOBILITY STRETCHING
HEEL TO TOE ROCKS 2 X 10
METCON:
"GRIFF"
IN HONOR OF USAF SSGT. TRAVIS L. GRIFFIN, 28, WHO WAS KILLED APRIL 3RD, 2008 IN THE RASHEED DISTRICT OF BAGHDAD, WHEN AN IED HIT AND STRUCK HIS VEHICLE. TRAVIS IS SURVIVED BY HIS SON ELIJAH.
RUN 800 M
RUN 400 M BACKWARD
RUN 800 M
RUN 400 M BACKWARD
FOR TIME
DON'T UNDERESTIMATE THIS WOD... IT KIND OF SUCKS. SHOULDN'T BE OF ANY SHOCKER THOUGH.
P.S. IF ANY OF YOU EVER HAVE ANY ISSUES IN WITH A STRAIN OR SPRAIN, PLEASE SEE ME. THAT'S WHAT I'M HERE FOR. WE DON'T HAVE ALL OF THE ANSWERS, BUT WE'LL CERTAINLY SEND YOU IN THE RIGHT DIRECTION TO GET THEM OR WE'LL FIND THEM OURSELVES. WE'RE A FAMILY, THAT'S HOW WE ROLL.
SEE YOU IN THE BOX!
JUST A HEADS UP TO THOSE OF YOU WHO DON'T FOLLOW PROGENEX ON FACEBOOK, THERE IS A BACK ORDER THAT THEY ARE IN THE PROCESS OF CATCHING UP WITH. THE ORDER COULD BE DELAYED A HAIR. WITH REGIONALS STARTING THIS WEEKEND, THEY ARE UNDOUBTEDLY IN HIGH DEMAND.
HOPE YOU GUYS ALL ENJOYED THE OPEN GYM, NICKY SAID THERE WAS A GOOD SHOWING.
ONCE AGAIN, EVERYONE WHO ATTENDED THE TANNER COOK SEMINAR LOVED IT AND FOUND IT EXTREMELY HELPFUL. TANNER AND I HAVE SCHEDULE A LEVEL 2 OLYMPIC LIFTING SEMINAR FOR MAY 27TH AT 10AM. IT WILL ONCE AGAIN LAST 2 HOURS. PRICE OF THE SEMINAR WILL BE $40 A HEAD AND WILL BE LIMITED TO 8 SPOTS. ANY OF THE MEMBERS WHO TOOK HIS LAST 2 CLASSES WILL BE ELIGIBLE TO ATTEND. LET ME KNOW.
IN MY PROGRAMMING, IT WAS TIME FOR A SINGLE MODALITY MONOSTRUCTURAL DAY SO I CHOSE THIS BAD BOY. WITHOUT FURTHER ADU, HERE'S THE WORKOUT OF THE DAY...
WARMUP:
HAMSTRING STRETCHES
CALVE MOBILITY STRETCHING
HEEL TO TOE ROCKS 2 X 10
METCON:
"GRIFF"
IN HONOR OF USAF SSGT. TRAVIS L. GRIFFIN, 28, WHO WAS KILLED APRIL 3RD, 2008 IN THE RASHEED DISTRICT OF BAGHDAD, WHEN AN IED HIT AND STRUCK HIS VEHICLE. TRAVIS IS SURVIVED BY HIS SON ELIJAH.
RUN 800 M
RUN 400 M BACKWARD
RUN 800 M
RUN 400 M BACKWARD
FOR TIME
DON'T UNDERESTIMATE THIS WOD... IT KIND OF SUCKS. SHOULDN'T BE OF ANY SHOCKER THOUGH.
P.S. IF ANY OF YOU EVER HAVE ANY ISSUES IN WITH A STRAIN OR SPRAIN, PLEASE SEE ME. THAT'S WHAT I'M HERE FOR. WE DON'T HAVE ALL OF THE ANSWERS, BUT WE'LL CERTAINLY SEND YOU IN THE RIGHT DIRECTION TO GET THEM OR WE'LL FIND THEM OURSELVES. WE'RE A FAMILY, THAT'S HOW WE ROLL.
SEE YOU IN THE BOX!
Sunday, April 22, 2012
042312 WOD MONDAY
THERE WILL BE GROUP SESSIONS TODAY AT 6AM AND 9AM AS WELL AS OPEN GYM FROM 4-7PM.
THE MORNING CREWS WILL BE PERFORMING THE FOLLOWING WOD...
WARMUP:
PVC PASS THROUGHS
BANDED SHOULDER STRETCHES
3X7 HANDSTAND PUSHUPS (SCALE ACCORDINGLY)
METCON:
PERFORM 50 PUSH PRESS FOR TIME 135#/85#
EVERY MINUTE ON THE MINUTE PERFORM 10 UNANCHORED ABMAT SITUPS FOR THE LENGTH OF THE WOD
http://www.youtube.com/watch?v=zIcU8BwbDYg
A QUOTE FROM D-1 WRESTLER DAN BITTNER WHO ARRIVED AT CROSSFIT GROTON 217#- "IT'S CRAZY, I'VE NOT ONLY GOTTEN STRONGER SINCE I GOT HERE, BUT MY WORK CAPACITY HAS GONE UP 10 FOLD."
DAN CURRENTLY WEIGHS 225# AND CLEAN AND JERKED 255# THE OTHER DAY, A PERSONAL RECORD WITHOUT STRAPS. HE'S ALL NATURAL (HAVING BEEN TESTED TO NCAA STANDARDS) AND STUMBLED UPON OUR BOX WALKING HOME FROM WORK ONE DAY. HE COMES IN 4-5 TIMES A WEEK AND CONTINUES TO PROGRESS, EVEN AFTER TAKING A BRIEF BREAK TO REST HIS BODY. HE'S NOT JUST A POWERHOUSE, HE RELENTLESSLY ATTACKS WEAKNESSES. YESTERDAY, HE RIPPED HIS DOUBLE UNDERS WITH A COMPLETELY STRAIGHT MIDLINE AND STACKED JOINTS FOR THE FIRST TIME. NICE JOB BROTHA!!!
JUST FELT THE NEED TO POST THIS FOR EVERYONE THAT THINKS YOU "CAN'T STAY BIG ON CROSSFIT" OR "DON'T GET STRONGER." LOSE EVERYTHING YOU THOUGHT YOU KNEW ABOUT FITNESS. POUR 210% INTO YOUR WODS. DON'T OVERTRAIN. EAT WELL. FOLLOW ONE PROGRAMMER. THAT'S IT.
THE MORNING CREWS WILL BE PERFORMING THE FOLLOWING WOD...
WARMUP:
PVC PASS THROUGHS
BANDED SHOULDER STRETCHES
3X7 HANDSTAND PUSHUPS (SCALE ACCORDINGLY)
METCON:
PERFORM 50 PUSH PRESS FOR TIME 135#/85#
EVERY MINUTE ON THE MINUTE PERFORM 10 UNANCHORED ABMAT SITUPS FOR THE LENGTH OF THE WOD
http://www.youtube.com/watch?v=zIcU8BwbDYg
A QUOTE FROM D-1 WRESTLER DAN BITTNER WHO ARRIVED AT CROSSFIT GROTON 217#- "IT'S CRAZY, I'VE NOT ONLY GOTTEN STRONGER SINCE I GOT HERE, BUT MY WORK CAPACITY HAS GONE UP 10 FOLD."
DAN CURRENTLY WEIGHS 225# AND CLEAN AND JERKED 255# THE OTHER DAY, A PERSONAL RECORD WITHOUT STRAPS. HE'S ALL NATURAL (HAVING BEEN TESTED TO NCAA STANDARDS) AND STUMBLED UPON OUR BOX WALKING HOME FROM WORK ONE DAY. HE COMES IN 4-5 TIMES A WEEK AND CONTINUES TO PROGRESS, EVEN AFTER TAKING A BRIEF BREAK TO REST HIS BODY. HE'S NOT JUST A POWERHOUSE, HE RELENTLESSLY ATTACKS WEAKNESSES. YESTERDAY, HE RIPPED HIS DOUBLE UNDERS WITH A COMPLETELY STRAIGHT MIDLINE AND STACKED JOINTS FOR THE FIRST TIME. NICE JOB BROTHA!!!
JUST FELT THE NEED TO POST THIS FOR EVERYONE THAT THINKS YOU "CAN'T STAY BIG ON CROSSFIT" OR "DON'T GET STRONGER." LOSE EVERYTHING YOU THOUGHT YOU KNEW ABOUT FITNESS. POUR 210% INTO YOUR WODS. DON'T OVERTRAIN. EAT WELL. FOLLOW ONE PROGRAMMER. THAT'S IT.
Saturday, April 21, 2012
042212 WOD SUNDAY
GROUP CLASSES WILL BE HELD AT 9A, NOON, AND 2PM TODAY.
FROM 10 AM TO NOON, WE WILL ONCE AGAIN BE HOSTING TANNER COOK FOR AN OLYMPIC LIFTING SEMINAR. IT'S MY HOPE TO SCHEDULE A LEVEL 2 OLY LIFTING CLASS FOR THE MONTH OF MAY WITH TANNER FOR THOSE OF YOU WHO WOULD LIKE TO TAKE IT EVEN FURTHER.
METCON:
AMPRAP 20 MIN:
20 DOUBLE UNDERS
7 CHEST TO BAR PULLUPS
3 FRONT SQUATS 185/115# (WORKING FROM THE FLOOR)
SHUTTLE RUN=RUN FORWARD 50 YARDS THEN BACK PEDAL 50 YARDS
PROUD TO WELCOME THE START OF SOME OF THE BOYS FROM SHS FOOTBALL TO THE BOX! THESE GUYS WILL BE WORKING EVERY SATURDAY MORNING WITH US. GREAT JOB CJ, ZACK, AUSTIN, AND NICK!
RESULTS FROM 4/20/12
FROM 10 AM TO NOON, WE WILL ONCE AGAIN BE HOSTING TANNER COOK FOR AN OLYMPIC LIFTING SEMINAR. IT'S MY HOPE TO SCHEDULE A LEVEL 2 OLY LIFTING CLASS FOR THE MONTH OF MAY WITH TANNER FOR THOSE OF YOU WHO WOULD LIKE TO TAKE IT EVEN FURTHER.
METCON:
AMPRAP 20 MIN:
20 DOUBLE UNDERS
7 CHEST TO BAR PULLUPS
3 FRONT SQUATS 185/115# (WORKING FROM THE FLOOR)
SHUTTLE RUN=RUN FORWARD 50 YARDS THEN BACK PEDAL 50 YARDS
PROUD TO WELCOME THE START OF SOME OF THE BOYS FROM SHS FOOTBALL TO THE BOX! THESE GUYS WILL BE WORKING EVERY SATURDAY MORNING WITH US. GREAT JOB CJ, ZACK, AUSTIN, AND NICK!
RESULTS FROM 4/20/12
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