010112 HAPPY NEW YEAR!!!

HAPPY NEW YEAR TO EVERYONE IN THE BOX, THEIR FRIENDS, AND FAMILY!

HAD AN EXCELLENT TIME THIS MORNING IN NEW LONDON THROWING IT DOWN WITH SOME FELLOW CROSSFITTERS! THAT'S WHAT IT'S ALL ABOUT.

PLEASE BE SAFE TONIGHT. WE WILL BE HEADING TO FILAMENO'S FOR A BIT IF ANYONE WANTS TO JOIN. $40 A HEAD GETS YOU ALL THE FOOD AND DRINK YOU CAN HANDLE. IF YOU'RE TEARING IT UP TONIGHT, PLEASE MAKE SURE TO ARRANGE TRANSPORTATION.

TOMORROW, AT NOON, I'LL BE TAKING OFF FROM PEQUOT AVE. IN MYSTIC TO RUN TO ESKER POINT TO JUMP IN THE WATER WITH A BUNCH OF OTHER CRAZY BASTARDS. APPRARENTLY, GROTON LONG POINT DOESN'T WANT US ANYMORE, SO THE RUN STOPS SHORT BY A MILE OR TWO. FINE BY ME!



WE'LL BE DOING THIS AGAIN SOON, FOR SURE.

NATE HAVENS RIPPING SOME KIPPING PULLUPS IN THE BIG APPLE. I LOVE THIS KID!

123111 WOD

JUST A REMINDER TO EVERYONE THAT WE'LL BE CLOSED ON NEW YEARS' DAY. CLASSES FOR TODAY WILL RUN AS SCHEDULE WITH A GROUP SESSION AT 12 NOON AND 2PM.

IF YOU ARE COMING TO WORKOUT IN NEW LONDON, HERE'S THE DEAL. BE THERE AT 9:30A. THAT'S ABOUT IT. HERE ARE THE WORKOUTS, THEY ARE GONNA BE ROUGH...

10...1 OF EACH OF THE FOLLOWING

PUSH PRESS
BOX JUMP
KETTLEBELL SWINGS

FOR TIME

THEN...

10 MIN AMRAP OF:

200 M RUN
20 DOUBLE UNDERS
10 BURPEES
5 SUMO DEADLIFT HIGH PULL

SOUNDS FUN TO ME...

IF YOU ARE ATTENDING THE NOON OR 2 PM SESSION, YOU'LL BE PERFORMING THE FOLLOWING:

2 ROUNDS OF THE FOLLOWING:

100 AIR SQUATS
400 M FARMER CARRY WITH 35/20# KB'S OR DB'S

FOR TIME

123011 WOD

BRINGING BACK A CLASSIC TODAY...

"HELEN"

3 ROUNDS OF:

400 M RUN
21 KETTLEBELL SWINGS
12 PULLUPS

FOR TIME

OPEN GYM 4-7P 122911

HEY EVERYBODY, OPEN GYM WILL BE FROM 4-7 TODAY. WORK ON SOME WEAKNESSES.

JUST A FEW IDEAS:

DOUBLE UNDERS
ISOMETRIC OVERHEAD STRENGTH
ROWING
SQUATS OR DEADLIFT
BENCH

AN UPDATE ON SATURDAY MORNING'S WORKOUTS:

MIKE AND I DISCUSSED THE WOD'S AND DECIDED TO RUN A FEW SHORT, FUN WOD'S THAT WILL TEST STRENGTH, ENDURANCE, AND SKILL. THE WOD'S WILL KICK OFF AROUND 9:30A. IT'S SHAPING UP TO BE A GOOD TIME. IT'LL BE VERY INFORMAL. MAKE SURE TO BRING A PROTEIN SHAKE, PIECE OF FRUIT, AND WATER WITH YOU.

 

TO YOUR LEFT- ALORA. SHE'S 100#'s SOAKING WET AND HANG CLEANED 55# FOR 10 REPS NO PROBLEM. SHE'S GOT GREAT FLEXIBILITY AND THE MIND OF A WHAT'LL BE AN EXCELLENT CROSSFITTER.

TO YOU RIGHT- TIMMY OREILLY FROM NLFD. HE'S LOST 30#'s IN THE LAST FEW MONTHS OF CROSSFIT AND MADE SIZABLE STRENGTH AND TECHNICAL GAINS

ANOTHER NOTEWORTHY CHARACTER FROM YESTERDAY IS KATHY SNEED. SEVERAL WEEK AGO, SHE WAS HAVING A HARD TIME CLEANING AN OLYMPIC BAR (45#) ALONE. YESTERDAY, SHE HANG CLEANED 55# FOR 10 REPS AFTER FAILING 5 TIMES AND REFUSING TO LET GO OF THE BAR. IT WAS BADASS. I LOVE MEASURABLE FITNESS.

P.S. I JUST ORDERED 3 NEW GHD'S FOR YOU GUYS! ROWERS WILL FOLLOW IN A FEW MONTHS, OR WEEKS. WHO KNOWS?

122811 WOD

STRENGTH/SKILL:

HANG POWER CLEAN

10-10-10-10-10

REST 2-4 MINUTES BETWEEN ATTEMPTS. BUILD UP TO AS HEAVY OF A WEIGHT AS POSSIBLE.

 BELOW IS A LINK TO THE DEMONSTRATION FOR THIS MOVE:

http://www.youtube.com/watch?v=bzQJB9XHd5c



YOU WILL NOTICE A NEW WHITE BOARD TO THE RIGHT OF THE SCHEDULES IN THE GYM. AT THE BEGINNING OF EACH CLASS, THE TRAINER WILL TRANSFER THE NAMES FROM THE SIGNUP SHEETS TO THE WHITE BOARD. AS YOU ARRIVE, YOU WILL NEED TO MAKE SURE THAT YOU SIGN UP ON THE WHITE BOARD TO ENSURE THAT THERE IS ENOUGH ROOM IN THE CLASS. THIS IS BEING DONE IN AN EFFORT TO HAVE PEOPLE SIGN UP ON THE SHEETS. I WOULD LIKE TO LIMIT CLASS SIZES TO 8 PEOPLE. IF YOU SHOW UP WITHOUT SIGNING UP AND THE WHITE BOARD IS FULL, YOU WILL NEED TO ASK THE TRAINER IF THERE IS ROOM BASED ON THE NATURE OF THE WORKOUT. OTHERWISE, YOU WILL NEED TO WORK ON A WEAKNESS OR RETURN FOR THE FOLLOWING SESSION. BEING THAT WE RUN SESSIONS EVERY 45 MINUTES IN THE AFTERNOON, THIS SHOULDN'T BE A PROBLEM. THANK YOU FOR HELPING ENSURE THAT EVERYONE GETS QUALITY ATTENTION. AS ALWAYS, CLASSES WILL START IMMEDIATELY AT THE POSTED TIMES. LATE ARRIVALS WILL ONLY BE ALLOWED TO PARTICIPATE UPON THE APPROVAL OF THE TRAINER. SEE YOU IN THE BOX!

TIM

122711 WOD

I KNOW THAT MANY OF YOU FOLLOW MAINSITE AS WELL. PLEASE BE SURE TO TAKE A LOOK AT THE .WMV OF GLASSMAN TALKING ABOUT "BRAND DEVELOPMENT." I COULDN'T AGREE MORE WITH HIM.

HOPE YOU ALL ENJOYED THE SLAUGHTER YESTERDAY. HERE'S SOME MORE FUN.

JUST A REMINDER TO ANYONE PARTICIPATING IN THE NEW YEARS' EVE WORKOUTS WITH NEW LONDON, WE NEED TO BE AT THEIR BOX AT 9:30 AM. SHOULD BE A GOOD TIME. WE'VE BEEN INVITED TO FILOMENA'S LATER ON THAT EVENING AFTER EVERYONE GETS A CHANCE TO GET CLEANED UP. $40 AT THE DOOR GETS YOU DRINKS AND FOOD ALL NIGHT.

AND WITHOUT FURTHER ADU... HERE'S THE SHITSHOW FOR TOMORROW:

STRENGTH:

3X10 HIP EXTENSIONS

METCON:

5 ROUNDS OF:

400 M RUN
10 BOX JUMPS WITH 25#/10# PLATE ON 24"/20" BOX
2 BACK SQUATS 245#/155#

FOR TIME

PRICE CHANGES

IT WASN'T UNTIL I LOOKED AT THE COLLAGE THAT ERIN MADE THE OTHER NIGHT THAT I REALIZED HOW MANY WORKOUTS WE'VE ACTUALLY DONE IN THE LAST YEAR AT CROSSFIT GROTON. THE CALIBER OF PEOPLE THAT WE'VE GOTTEN IN THE GYM HAVE FAR EXCEEDED MY EXPECTATIONS.

THAT BEING SAID, CROSSFIT HAS EXPLODED ACROSS THE GLOBE AND PRICES FOR EQUIPMENT HAVE FOLLOWED SUIT. IT IS MY ASPIRATION TO PURCHASE NEW ROWERS AND OTHER EQUIPMENT FOR THE GYM. TO DO SO, I NEED TO ENSURE THAT WE HAVE THE ECONOMIC MEANS TO DO SO.

AS OF JANUARY 2ND, 2012 PRICES WILL BE GOING UP SLIGHTLY. HOWEVER, WE WILL STILL BE FAR CHEAPER THAN THE AVERAGE CROSSFIT. ALL MEMBERS WHO ARE CURRENT ON THEIR DUES AND/OR HAVE SIGNED UP PRIOR TO THE ABOVE DATE WILL RETAIN THE CURRENT PRICES AS A MEANS OF SHOWING MY APPRECIATION FOR THEIR PATRONAGE AND LOYALTY.

AGAIN, THANK YOU ALL FOR YOUR CONSTANT PATRONAGE. PLEASE MAKE SURE THAT YOUR MEMBERSHIP IS UP TO DATE SO THAT YOU CAN RETAIN YOUR LOW PRICE. THANKS,

TIM DEVINE
OWNER/HEAD TRAINER

122611 WOD

JUST TO THROW THIS OUT THERE. NEW YEARS' DAY THERE WILL BE THE ANNUAL FUN RUN GOING FROM PEQUOT AVE IN MYSTIC TO GROTON LONG POINT. THE RUN IS ABOUT 5.5 MILES. THIS IS NOT A SPONSORED EVENT AND IS VERY, VERY INFORMAL. IT ENDS WITH A PLUNGE INTO THE WATER AT MAIN BEACH IN GLP. IF YOU COME, YOU'LL NEED TO ENSURE THAT YOU'VE GOT A RIDE BACK. YOU'RE MORE THAN WELCOME TO JOIN ME. LATER ON, EPSN IS HOSTING A CROSSFIT GAMES MARATHON STARTING AT 1PM. I'LL BE AT THE RIVERWALK WATCHING IT AFTER THE RUN IF ANYONE WANTS TO JOIN ME.




OUR NEXT ADDITION TO THE BOX... COURTESY OF ERIN!

HOPE EVERYONE ENJOYED THEIR CHRISTMAS! OUR 6AM CLASS WILL BE CANCELLED TOMORROW MORNING DUE TO THE HOLIDAY.

HERE'S OUR WOD FOR THE DAY, TIME TO GET BACK TO WORK... SEEING AS WE ALL HAD A REST DAY, WE'LL BE DOING A NICE HERO WOD. I LIKE DOING THEM AROUND THE HOLIDAYS. IT DOESN'T JUST REMIND US OF ALL THOSE WHO AREN'T ABLE TO BE WITH THEIR FAMILIES...



Enlarge image
U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

---

10 ROUNDS OF:

3 HANDSTAND PUSHUPS
6 DEADLIFTS 225/135#
12 PULLUPS
24 DOUBLE UNDERS

FOR TIME

I CAN'T WAIT TO TEAR THIS SHIT UP. SEE YOU IN THE BOX!

BELOW IS THE SCHEDULE FOR THE WEEK OF 12/26/11

	MON	TUES	WED	THURS	FRI	SAT	SUN
6:00			GROUP		GROUP
7:00
8:00
9:00	GROUP	GROUP	GROUP		GROUP
10:00	ONE	ONE	ONE		ONE	BEGIN
11:00	ONE	ONE	ONE		ONE	BEGIN
NOON	GROUP	GROUP	GROUP		GROUP	GROUP	GROUP
1:00						ONE	ONE
2:00						GROUP	GROUP
3:00	GROUP	GROUP	GROUP		GROUP	ONE	ONE
3:45	GROUP	GROUP	GROUP	OPEN	GROUP	ONE	ONE
4:30	GROUP	GROUP	GROUP	OPEN	GROUP
5:15	GROUP	GROUP	GROUP	OPEN	GROUP
6:00	GROUP	GROUP	GROUP	OPEN	GROUP

122411 WOD

HAPPY CHRISTMAS EVE EVERYONE!

CHRIS JONES WILL BE IN THE BOX TODAY. GROUP CLASSES ARE AT NOON AND 2PM AND WE'LL BE DOING THE FOLLOWING STRENGTH REGIMENT...

STRENGTH;

REVIEW WITH DOWELS AND CORRECT TECHNIQUE FOLLOWED BY

OVERHEAD SQUAT

3-3-3-3-3-3

I KNOW SOME OF YOU HATE ME FOR THAT, BUT IT'S GOTTA BE DONE. CONCENTRATE ON GOOD SHOULDER AND HIP FLEXIBILITY BEFORE THE LIFTS. REMEMBER TO DRIVE YOU KNEES OUT AT THE BASE AND DO NOT LET YOUR KNEES CAVE IN! GOOD LUCK!

122311 WOD

MY NEW LONDON COUNTY RUGBY BOYS. BACK IN THE BOX AND GEARING UP FOR NEXT YEAR. BE THE HAWK!!!

METCON:

8 ROUNDS OF EACH OF THE FOLLOWING:

10 SEC WORK:20 SEC REST RING DIPS
20 SEC WORK: 20 SEC REST BOX JUMPS 24/20"
20 SEC WORK: 10 SEC REST MOUNTAIN CLIMBERS

POST TOTAL REPS TO THE BOARD

THEN...

PERFORM 3 X 5 WEIGHTED PULLUPS

FOR THE BIG DOGS, PICK A PARTNER AND HAVE THEM PULL DOWN ON YOUR LEGS AS YOU TRY TO PULL UP TO THE BAR...

TOUGH MUDDER COMPETITORS: UNDER THE AWESOME ADVICE OF JAY ERBAN, I'LL BE POSTING DAILY ADD-ON'S FOR ALL TOUGH MUDDER VT COMPETITORS TO PERFORM AT THEIR CONVENIENCE...

TODAY, WRAP A TOWEL, ROPE, OR BLACK BAND AROUND ONE OF THE PULLUP BARS AND PERFORM 3X10 PULLUPS AFTER ALL OF THE ABOVE. THIS WILL HELP YOU WITH CARGO NETS.

122211 WOD

GREAT COUPLE OF DAYS THAT WE'VE HAD TRAINING IN THE BOX! HOPING TO SEE MORE OF YOU IN THERE BEFORE CHRISTMAS HITS. JUST A REMINDER, WE WILL BE CLOSED CHRISTMAS DAY. EVERYBODY PROBABLY NEEDS A DAY OFF AFTER THE TORTURE I'VE PUT YOU THROUGH THIS WEEK. I'LL BE WORKING THE FIREHOUSE.

A REMINDER TO EVERYONE THAT I HAVE GIFT CERTIFICATES AVAILABLE IF ANYONE NEEDS ANY LAST MINUTE GIFT IDEAS.

HERE'S THE WORKOUT OF THE DAY FOR TOMORROW. I'VE USED THIS SEQUENCE QUITE A FEW TIMES AND REALLY ENJOY THE RESULTS. THIS SORT OF WOD REALLY MAKES YOU CONCENTRATE ON THE MOMENT AND THE LIFT AT HAND, BUT ALSO KEEPS YOU UNDER THE PRESSURE OF THE CLOCK.

METCON:

8 ROUNDS OF:

400 M RUN
1 RM DEADLIFT

FOR TIME AND TOTAL WEIGHT

THIS SHOULD BE INTERESTING. SEE YOU IN THE BOX!

112111 OPEN GYM 4-7 P

JON YAVE WILL BE WATCHING THE BOX THIS AFTERNOON. THERE WILL BE A WOD FROM MAINSITE ON THE BOARD THAT THE 6AM CREW WILL BE PERFORMING.



JUST WANNA GIVE A QUICK CONGRATS TO MY LIL BRO FOR NAILING HIS FIRST MUSCLE UP. GREAT JOB BUDDY. YOU EVEN MANAGED TO HOLD IT LONG ENOUGH TO POSE AND PUT ON A MEAN MUG. LOL.

AND I'D BE REMISS IF I DIDN'T GIVE ANOTHER ATTABOY TO TONY DA SILVA FOR HIS 1ST MUSCLE UP! 2 IN ONE DAY! THAT'S HOW WE ROLL. I'VE GOTTA SAY TONY, THAT SHITS BEEN A LONG TIME COMING. YOU'RE MAKING GREAT PROGRESS BUD, KEEP UP THAT HARD WORK!
GROUP SESSIONS WILL RESUME THURSDAY. SEE YOU GUYS THEN!

121911 WOD

THOUGHT THIS WAS A PRETTY COOL SHOT OF THE 9AM CLASS. PULL 1, PULL 2, PULL 3. ALMOST LIKE I MEANT TO DO IT.

HERE'S IS THE DEAL FOR TODAY. GONNA CHANGE UP THE INITIAL METCON DUE TO THE IMPENDING RAIN. DON'T THINK ANYONE WANTS TO RUN 2 MILES IN THAT. SO HERE WE GO...
STRENGTH:

PERFORM 5 ROUNDS OF THE FOLLOWING:

1 PRESS
2 PUSH PRESS
3 PUSH JERK
4 SPLIT JERK

FIND THE HEAVIEST WEIGHT POSSIBLE THAT YOU CAN PERFORM THIS WITH AND POST TO THE BOARD. REST 3 MINUTES BETWEEN ATTEMPTS.

POST WOD:

3 ROUNDS OF:

10 TWO-HANDED BARBELL GETUPS (WILL DEMONSTRATE IN CLASS AS ALWAYS, PLEASE DON'T WALK IN AND IMMEDIATELY SAY "TIM, WHAT'S A TWO HANDED BARBELL GETUP??????"

SEE YOU IN THE BOX!

121811 WOD/ SCHEDULE FOR THE WEEK

METCON:

7 ROUNDS OF:

10 WEIGHTED LUNGES 95#
10 POWER CLEANS 95#

FOR TIME

	MON	TUES	WED	THURS	FRI	SAT	SUN
6:00	GROUP		GROUP		GROUP
7:00
8:00
9:00	GROUP	GROUP		GROUP	GROUP
10:00	ONE	ONE		ONE	ONE	BEGIN
11:00	ONE	ONE		ONE	ONE	BEGIN
NOON	GROUP	GROUP		GROUP	GROUP	GROUP	OPEN
1:00						ONE	OPEN
2:00						GROUP	OPEN
3:00	GROUP	GROUP		GROUP	GROUP	ONE
3:45	GROUP	GROUP	OPEN	GROUP	GROUP	ONE
4:30	GROUP	GROUP	OPEN	GROUP	GROUP
5:15	GROUP	GROUP	OPEN	GROUP	GROUP
6:00	GROUP	GROUP	OPEN	GROUP	GROUP

121811 WOD

CFG CHRISTMAS PARTY AT THE RIVERWALK

IT WAS GREAT GETTING EVERYONE TOGETHER FRIDAY NIGHT. AS USUAL, I'D LIKE TO THANK SARAH AND KEITHA FOR BEING MY PARTY PLANNERS. EVENTS LIKE THIS TRULY DISPLAY OUR SENSE OF FAMILY.

NOW IT'S TIME TO GET BACK TO WORK... SESSIONS WILL BE HELD AT 12 NOON AND 2 PM TODAY

SKILL: PRACTICE MUSCLE UPS, MUSCLE UP PROGRESSION, AND EXERCISES TO FOSTER THAT MOVEMENT. (I.E. SHOULDER FLEXIBILITY, RING DIPS, CHEST TO RING/BAR PULLUPS, TOE TO RINGS) NOVICE MEMBERS PERFORM BOX DIPS AND PULLUPS WITH BAND FOR 3X5 EACH

DON'T BURN YOURSELF OUT! YOU'LL BE DOING THEM IN YOUR METCON!

METCON:

AMRAP IN 12 MINUTES OF:

1 MUSCLE UP
5 OVERHEAD SQUATS 95#/65#
10 DOUBLE UNDERS

INTERMEDIATE SCALING:

3 CHEST TO BAR PULLUPS
3 RING DIPS
5 FRONT SQUATS 95#/65#
10 DOUBLE UNDERS

NOVICE SCALING

3 PULLUPS (BANDED IF NECESSARY)
3 BOX DIPS
5 BACK SQUATS 95#/65#
30 SINGLE UNDERS'


MY BUDDY NATE WAS KIND ENOUGH TO LET ME TAKE A FEW SHOTS OF HIM WHILE I CORRECTED HIS AIR SQUAT. A LOT OF PEOPLE LIKE "BOTTOMING OUT" ON THEIR SQUATS. UNFORTUNATELY, FOR MANY CROSSFITTERS, DOING SO DISENGAGES YOUR LUMBAR CURVE.


ABOVE IS AN IMPROPER SQUAT. YOUR LOWER BACK IS LOSING A BATTLE OF TUG-OF-WAR WITH YOUR HAMS AND GLUTES...



IN THIS SHOT, NATE HAS STABILIZED HIS MIDLINE BY LIFTING HIS ARMS HIGH INTO THE AIR. HERE, HE IS ACTUALLY STRENGTH HIS LOWER BACK ALONG WITH THE REST OF HIS POSTERIOR CHAIN. THIS IS THE ONLY WAY TO ROLL. THANKS NATE!

WHAT'S YOUR EXCUSE?

I KNOW FOR WHATEVER REASON THERE ARE A MESS OF YOU OUT THERE WHO HAVE COME AND GONE, PROCRASTINATED COMING BACK INTO THE BOX, ARE BUSY AT WORK, BLAH... WELL I'M CALLING YOU OUT.

SARA P
JORDAN P
JACKIE H
JASON C
BRIAN M

WHAT ARE YOU WAITING FOR? THE BOX IS BETTER THAN EVER!

MORE EQUIPMENT, EXCELLENT TRAINING, GREAT PEOPLE! THE NUMBERS ARE GROWING AND SOON WE MAY HAVE TO JUST CAP OFF MEMBERSHIP. I MISS YOU GUYS.



THESE PEOPLE ARE HERE,



CRUSHING IT EVERYDAY



SO PLEASE TELL ME...



WHY AREN'T YOU?



COME DOWN BEFORE THE NEW YEAR TO SIGN UP FOR CFG AND MAINTAIN YOUR NICE LOW RATES!!!

121611 WOD

HEY GUYS! DON'T FORGET ABOUT THE CHRISTMAS DINNER TONIGHT AT THE RIVERWALK. DINNER WILL START AT 7:00 PM SO GET THERE A FEW MINUTES EARLY TO GRAB A DRINK. SHOULD BE A BLAST!

METCON:

500 M ROW
20 ATLAS STONE LIFTS
30 HAND RELEASE PUSHUPS
40 BOX JUMPS 24"/20"
50 WALLBALLS
60 HIP EXTENSIONS

FOR TIME

A LITTLE CHIPPER ACTION... ACCORDING TO ANDY IT'S ROUGH. YEEEEAAAAY!

121511 WOD

10 DAYS TIL CHRIIIIIIISTMASSSSSS!!!!!! I JUST DID THAT TO MAKE MY GIRLFRIEND HAPPY. SHE DOESN'T THINK I'M IN THE SPIRIT ENOUGH... HAHA

I HOPE EVERYONE ENJOYED THE WORKOUT FROM YESTERDAY. DEFINITELY MEANT TO PUSH YOU OFF THE CLIFF AND MAKE YOU FLY WITH DOUBLE UNDERS. HOPE NONE OF US GOT STUCK DOING TOO MANY PUSH PRESSES. YOU'LL THANK ME SOMEDAY. I HOPE.

HERE'S WHAT I'VE GOT IN STORE FOR TOMORROW...

SKILL: PISTOLS- WHAT ARE THEY? HOW DO YOU DO THEM? HOW DO WE SCALE THEM?
15 MINUTE AMRAP:

15 AIR SQUATS
10 TOE TO BARS
5 STRICT CHIN UPS


CHANGING THINGS UP A BIT FROM WHAT I HAD ON LAST NIGHT. THIS SHOULD BE FUN. FATIGUE THE LEGS AND HIP FLEXORS LEADING INTO THE TOE TO BARS AND THEN TIRE OUT YOUR GRIP IN THE CHIN UPS. YOU SEE WHERE THIS IS GOING...

SEE YOU IN THE BOX!!!



HATS OFF TO DANNY! TOOK HIM 43:00 TO COMPLETE 200 DOUBLE UNDERS AND HE DID AN UNBELIEVABLE AMOUNT OF PUSH PRESSES, BUT HE GOT IT DONE. RELENTLESS FOCUS AND DRIVE IN THE FACE OF FRUSTRATION AND FATIGUE IS WHAT IT'S ALL ABOUT FOLKS.

121411 WOD

WE DID A LITTLE WOD LIKE THIS AWHILE BACK TO HELP TRAIN PEOPLE INTO DOING CONSECUTIVE DOUBLE UNDERS. I'VE SWITCHED UP THE PENALTY TO WORK ANOTHER MOVEMENT. NONETHELESS, IT SHOULD BE A FUN ONE.

METCON:

200 DOUBLE UNDERS FOR TIME

EVERYTIME YOU STOP OR GET TRIPPED UP, PERFORM 3 PUSH PRESS AT 95#

MEMBERS THAT CRUSH DOUBLE UNDERS MAY UP THE PUSH PRESS WEIGHT... I'M PLANNING ON HITTING THIS WITH 185#

IF YOU DON'T HAVE DOUBLE UNDERS, PERFORM 600 SINGLE UNDERS FOR TIME


FOR THE NEXT FEW WEEKS, I'M GOING TO IMPLEMENT SOMETHING NEW INTO EACH OF THE SESSIONS THAT I TEACH. I'M GOING TO TAKE 5 MINUTES BEFORE EACH WOD EXPOSITORY AND GIVE YOU GUYS THE OPPORTUNITY TO ASK 3 QUESTIONS ABOUT NUTRITION. I THINK TAKING THIS EXTRA TIME WILL GIVE US ALL A CHANCE TO DISPELL CERTAIN MYTHS AND BS. OVER THE LAST FEW WEEKS, WE'VE HAD THE UNFORTUNATE ENCOUNTER WITH SOME NUTIRITON ISSUES WITH SOME OF OUR FAMILY MEMBERS. I CAN'T IMPRESS UPON YOU HOW IMPORTANT THIS FACET OF HEALTH IS TO CROSSFIT AND PERFORMANCE. I'M GONNA DO EVERYTHING I CAN TO HELP YOU GUYS AND IF I DON'T HAVE AN ANSWER TO ONE OF YOUR QUESTIONS, I'LL DO EVERYTHING I CAN TO FIND IT!

SEE YOU IN THE BOX!!!



SO HERE IS A SHOT OF CROSSFIT GAMES COMPETITOR AUSTIN MALLEOLO TEACHING A LEVEL 1 CERTIFICATION IN INDIA... SO NEXT TIME ONE OF YOUR FRIENDS SAYS, "YEAH, CROSSFIT- THAT'S LIKE CURVES OR P90X, RIGHT?" MAKE SURE TO RESPOND, "UH, NO."

CHANGING THE FACE OF FITNESS FOLKS...

OPEN GYM 4-7P 121311 TUESDAY

OPEN GYM WILL BE HOSTED BY MIKE SINERO TODAY. HERE'S A LITTLE METCON THAT I'M GONNA BE GETTING INTO AT THE FIREHOUSE.

21-15-9

205# DEADLIFTS
BAR-FACING BURPEES

FOR TIME

FOR THOSE OF YOU WHO HAVE NEVER DONE A BAR-FACING BURPEE... AFTER THE DEADLIFT, FACING THE BAR, DROP DOWN SO THAT YOUR CHEST AND THIGHS HIT THE GROUND. GET BACK UP, JUMP OVER THE BAR LEAVING 2 FEET AND LANDING ON 2 FEET. DO A 180 TURN, AND THAT'S ONE REP.

HAVE FUN TODAY, BE SAFE, AND PLEASE PICK UP AFTER YOURSELVES! THANKS, TIM

121211 WOD

STRENGTH:

WITH ABOUT 75% OF YOUR 1 RM,
PERFORM 3 BACK SQUATS
EVERY MINUTE ON THE MINUTE FOR 15 MINUTES

I'D LIKE TO TAKE A MINUTE TODAY TO THINK ABOUT ALL THE CROSSFITTERS OUT THERE THAT WOULD BE DYING TO HIT A WOD, BUT AREN'T ABLE TO. TIFFANY, BRIDGET, ALEX KELLEY, AND 7 FT TALL JUSTIN- WE MISS YOU GUYS!

SCHEDULE FOR THE WEEK OF 121211

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	MON	TUES	WED	THURS	FRI	SAT	SUN
6:00	GROUP		GROUP		GROUP
7:00
8:00
9:00	GROUP		GROUP	GROUP	GROUP
10:00	ONE		ONE	ONE	ONE	OPEN
11:00	ONE		ONE	ONE	ONE	OPEN
NOON	GROUP		GROUP	GROUP	GROUP	OPEN	GROUP
1:00						OPEN	ONE
2:00						OPEN	GROUP
3:00	GROUP		GROUP	GROUP	GROUP		ONE
3:45	GROUP	OPEN	GROUP	GROUP	GROUP		ONE
4:30	GROUP	OPEN	GROUP	GROUP	GROUP
5:15	GROUP	OPEN	GROUP	GROUP	GROUP
6:00	GROUP	OPEN	GROUP	GROUP	GROUP