WOD 043011

WHAT'S HAPPENING GUYS! JUST A REMINDER THAT TOMORROW CROSSFIT GROTON WILL ONLY BE OPEN FOR A WOD AT 800 AM. WE'LL THEN BE SHOOTING UP TO THE OCEAN MIST IN RI TO HAVE BREAKFAST AND A FEW BLOODY'S... EVERYONE IS WELCOME! TODAY, WE'RE DOING A CROSSFIT TOTAL TO TRACK EVERYONE'S PROGRESS...

"CROSSFIT TOTAL"

1 RM SQUAT
1 RM PRESS
1 RM DEADLIFT

POST TOTALS TO THE BOARD

WOD 042811

ALRIGHT FOLKS, LET'S EAT THIS UP. THIS IS THE FINAL ROUND OF THE CROSSFIT OPEN SECTIONALS WORKOUTS. FOR THE LAST 6 WEEKS THEY HAVE BEEN LAYING THEM OUT ON GAMES.CROSSFIT.COM AND INCORPORATING THESE GRUELING AMRAPS INTO OUR WORKOUT REGIMENT. LET'S KNOCK IT DEAD.

WORKOUT 11.6

7 MINUTE AS MANY REPS AS POSSIBLE OF:

3 REPS THRUSTERS 100#
3 CHEST TO BAR PUSHUPS
INCREASE EACH EXERCISE BY 3 REPS EACH SET...

SO 3,3,6,6,9,9,12,12,15,15,18,18, AND SO ON.

SEE YOU ALL IN THE BOX...

JOSH'S LEVEL ONE CERTIFICATION

HERE IS THE PIC FROM JOSH'S CERT UP AT THE REEBOK HEADQUARTERS. LOOKS LIKE HE HAD QUITE THE CAST OF CHARACTERS INCLUDING LIPSON, AUSTIN, JAMES HOBART, AND CASTRO. PRETTY COOL. HE WAS ABLE TO MUSTER UP A FEW AUTOGRAPHS THAT I PUT ON THE CORK BOARD BY THE ENTRANCE OF GLASSMAN AND DAVE LIPSON. THANKS BROTHA!

042711 WOD

I'd like to once again thank the Donahue family for having me to their run yesterday. Took 1st place in the male 20-29 year old division and came in 10th overall. It was a blast too. If you guys are interested in doing some local 5k's, there are a whole mess of them on the SNERRO web page below:

http://www.snerro.com/SNERRO_/SNERRO_Intro.html

I got whacked for some overtime at the firehouse today so my boy Josh will be filling in for classes today. I'll be back on Thursday. I wrote up a nice little WOD for you guys which Josh will happily guide everyone through...

STRENGTH WOD: PRESS 3-3-3-3-3

METCON: 10-9-8-7-6-5-4-3-2-1 OF EACH OF THE FOLLOWING: 
                     
                      BURPEES
                      KETTLEBELL SWINGS (70# (CRAZY PPL)/ 55# ADV/ 35# INT/ 20# BEG)
                  
                   FOR TIME


IT AIN'T EASY BEING A MONKEY...

042611 WOD

HERE'S A LITTLE BALLBREAKER FOR YOU GUYS! I'M GONNA DO IT JUST PRIOR TO HEADING OVER TO THE STEVE DONAHUE FUN RUN THIS AFTERNOON IN PAWCATUCK. FOR THOSE OF YOU THAT DIDN'T KNOW STEVE, HE WAS AN AWESOME GUY WHO PASSED AWAY ABOUT 5 YEARS AGO FROM CANCER. HE WAS UNBELIEVABLY DEDICATED TO THE PAWCATUCK FIRE DEPARTMENT AND THE TOWN OF STONINGTON. IF YOU'RE AROUND THIS AFTERNOON, STOP BY. RUN STARTS AT 4P. PROCEEDS GO TO STEVE'S SCHOLARSHIP. $20. STARTS AT THE CHERENZIA BUILDING ON MECHANIC STREET. ANYWAY, ONTO THE WIZZZOD!

4 ROUNDS OF:

400 M RUN
100 M FARMER'S WALK WITH 55# KETTLEBELLS/ 35#'S/ 20#'S
10 DEADLIFTS 135#/95#/65#

FOR TIME

GROUP SESSIONS WILL BE EXPERIENCING THE BUEATY OF TIM'S OWN PERSONAL BACK MOBILITY ROUTINE. SEE U IN THE BOX!

042511 WOD

"TABATA SOMETHING ELSE"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

THIS IS A GREAT ONE GUYS. EXCELLENT TO HAVE AS A NUMBER FOR COMPARISON IN THE FUTURE. BE SURE TO KEEP TRACK OF YOUR TOTAL REPS FOR THAT EXACT REASON. MAKE SURE THAT EVERY REP IS MECHANICALLY SOUND. IF YOU ARE LOSING TECHNIQUE, IT'S PROBABLY BECAUSE YOUR BODY NEEDS A SHORT REST.

I'D LIKE TO CONGRATULATE JOSH ON COMPLETING HIS LEVEL 1 CERTIFICATION THIS WEEKEND AND THANK HIM FOR DOING SO. HE'LL BE IN THIS AFTERNOON FOR ANYONE WISHING TO TAKE ADVANTAGE OF HIS NEW EDUCATION.

IF YOU'RE DOING STRENGTH ONLY:

BENCH 5X5

WOD 042311

CONGRATULATIONS TO EVERYBODY WHO HAD SOME BIG PULLS YESTERDAY ON THE ROWER. I'D LIKE TO WISH OUR VISITOR LISA FROM WASHINGTON D.C. A SAFE TRIP HOME AS WELL. HERE IS THE METCON FOR THE DAY. THERE WILL ALSO BE AN OLYMPIC LIFTING SESSION POSTED BY THE PULLUP BARS. WE WILL BE CLOSED FOR EASTER SO THAT EVERYONE CAN REST UP AND ENJOY THE HOLIDAY WITH THEIR FAMILIES. HAPPY EASTER GUYS! I WANNA GIVE SOME PROPS TO OUR FUTURE TRAINER JOSH FOR SPENDING EASTER AT HIS LEVEL ONE CERTIFICATION AT THE REEBOK HEADQUARTERS. JOSH IS LEARNING A LOT AND HAVING A BLAST. HE'S EVEN BEEN BLESSED WITH THE PRESENCE OF DAVE LIPSON, FOUNDER GREG GLASSMAN, AND JAMES HOBART FOR INSTRUCTORS. ABSOLUTELY PHENOMINAL!



25 WALKING LUNGES
20 PULLUPS
50 BOX JUMPS 20"
20 DOUBLE UNDERS
25 RING DIPS
20 KNEE TO ELBOWS
30 KETTLEBELL SWINGS 2 POOD
30 SITUPS
20 HANG SQUAT CLEANS 70# BARBELL
25 BACK EXTENSIONS
30 WALLBALL SHOTS 20#, 10 FOOT
3 ROPE ASCENTS

FOR TIME

THE 2ND PULL...

WE'VE TALKED ABOUT THE SECOND PULL A LITTLE BIT IN DETAIL. THROUGH THE COURTESY OF RANDY AT SECT CROSSFIT IN BALTIC, I HAVE A FEW SHOTS OF ME DURING THEIR RECENT COMPETITION. IN IT YOU CAN GET AN IDEA OF THIS STAGE OF THE SNATCH...

NOTICE THAT AT THIS STAGE OF THE GAME, FEET ARE STILL FLAT ON THE GROUND TO GET MAXIMUM DRIVE, MY ARMS SHOULD STILL BE COMPLETELY LOCKED OUT.

YOUR FEET SHOULDN'T COME OFF THE GROUND OR UNTO YOUR TIPPY TOES UNTIL YOUR HIPS AND BODY HAVE REACHED TOTAL EXTENSION IN THE SHRUG AND HIPS.

ANYWAY, JUST A COUPLE OF USEFUL SHOTS TO FOLLOW UP SOME QUESTIONS I'VE HAD IN THE GYM. SEE YOU IN THE BOX...

WOD 042111

TODAY IS AN OPEN GYM GUYS WITH GRADY STRENGTH IN THE AFTERNOON. JOSH WILL BE THERE IN THE AM FOR ANYONE WISHING TO ATTACK A GOAT OR THE WOD. TODAY'S WORKOUT:

100 PUSHUPS
100 SITUPS
100 AIR SQUATS

BROKEN UP HOWEVER YOU WANT... FOR TIME

STRENGTH:

BENCH 5 X 5



CONGRATULATIONS TO BEN RAGSDALE, STEVE MCANDREW, MIKE BEDNARZ, CAPT. DOUCHETTE, AND THE MULTIPLE OTHER NEW MEMBERS WHO SET DEADLIFT PR'S THIS WEEK. JUST SO EVERYONE KNOWS, THE ABOVE PHOTO WAS TAKEN OF CHRIS GRADY DURING A WOD. HE PULLED 495 8X AT A BODYWEIGHT OF 192 LBS. INCREDIBLE... WE'VE CURRENTLY GOT 6 MEMBERS PULLING OVER 405 LBS IN A DEADLIFT.

WOD 042011

Happy 4/20 folks! What was once such a fun day for many of us may just seem like another day, but it's not! We have a fun little workout Rx'd for us via the CrossFit Games 11.5 WOD. I'm going to water it down a little bit being that the majority of you are new to CrossFit and I don't wanna absolutely ruin you- only partially ruin you. The WOD is as follows:

15 MIN AMRAP:

5 95/65# POWER CLEANS
10 TOE TO BARS/HANGING KNEE RAISES/REVERSE CRUNCHES
15 WALLBALLS 20#/12# WITH A 10 FOOT TARGET

WOD 041911

SKILL:

RACK JERK
SNATCH BALANCE
SNATCH

STRENGTH:

DEADLIFT

WARMUP, THEN...

1-1-1-1-1-1-1-1

ABSOLUTE MAX EFFORTS BUILDING UP TO YOUR 1 REP MAX WITHOUT LOSING ANY MECHANICS WHATSOEVER!

WOD041811

BIG WEEKEND GUYS! FIRST, I'D LIKE TO THANK RANDY AND SECT CROSSFIT FOR HAVING ME AT THEIR 1ST ANNUAL OLYMPIC LIFTING MEET. TOOK 1ST IN THE 77KG DIVISION. SOME VERY IMPRESSIVE LIFTING THERE.

HERE'S THE WORKOUT OF THE DAY... WATERED DOWN A LITTLE BIT DUE TO THE SKILL LEVEL OF MANY OF OUR NEW CLIENTS. RXD IS 3 ROUNDS. I'M LOOKING FOR THE STRENGTH ELEMENT PLUS 1 ROUND. AS USUAL, SEE TIM FOR SCALING RECOMMENDATIONS!

STRENGTH: PRESS 5, 3, 3, 1, 1, 1
RUN 100 M
50 PUSHUPS
RUN 100 M
50 SITUPS
RUN 100 M
50 SQUATS
RUN 100 M
50 BACK EXTENSIONS

FOR TIME



DON'T DO THIS...

WOD 041511

THIS WOD IS GAURANTEED TO GIVE YOU A LITTLE SWELL IN THE UPPER BODY REGION. DOESN'T SOUND VERY INTIMIDATING AT FIRST TO SOMEONE WHO HAS BEEN LIFTING FOR AWHILE, BUT JUST WAIT...

"LYNNE"

5 ROUNDS OF:

BODYWEIGHT BENCH MAX REPS
PULLUPS MAX REPS

REST AS NEEDED BETWEEN ROUNDS, RECORD TOTAL REPITITIONS, ALWAYS USE A SPOT, AND SCALE AS NEEDED...

GOOD LUCK EVERYBODY!

WOD 041411

MORNING EVERYBODY! I'M BACK IN THE GYM AFTER AN UNEVENTFUL SHIFT. LOOKS LIKE THE MAINSITE HAS BLESSED US WITH A LOVELY LITTLE MUSCULAR ENDURANCE WOD ONCE AGAIN.

SKILL: HANG POWER SNATCH (SPEND 3 MINUTES WORKING ON TECHNIQUE WITH NO MORE THAN A BAR OR DOWEL)

STRENGTH: 30 SECOND ISOMETRIC HANDSTAND HOLDS X 3
                    *IF UNABLE TO HOLD A FULL HANDSTAND AGAINST THE WALL, USE THE MODIFIED POSITION STANDING ON A BOX AND HOLDING IN FULL ARM EXTENSION FROM THERE.

METCON: WALKING LUNGES FOR 400 M (ADVANCED)

IF BODYWEIGHT IS GREATER THAN 250 LBS OR YOU ARE A BEGINNER: 15 SETS OF WALKING LUNGES FOR THE LENGTH OF THE GYM

IF BODYWEIGHT IS BETWEEN 225 AND 250 OR YOU ARE INTERMEDIATE: 20 SETS OF WALKING LUNGES FOR THE LENGTH OF THE GYM



LIL NICK SILVIA TEARING UP THE TRACK!
CONGRATULATIONS TO NICK (195 LB BENCH PRESS, 245 LB BACK SQUAT) AND THE REST OF THE STONINGTON HIGH SCHOOL FOOTBALL TEAM FOR TAKING DOWN THE WESTERLY BULLDOGS IN THEIR WEIGHTLIFTING COMPETITION.
THE BEARS WON BY 500 LBS AND TOOK EVERY EVENT! NICE JOB BOYS. MANY OF THESE GUYS WILL BE MAKING AN APPEARANCE EACH SATURDAY UNTIL SUMMER. AFTER THAT WE'LL BE HOPING TO SEE THEM ON A REGULAR BASIS.

CROSSFIT GROTON POWER => VIA NEW LONDON RUGBY PLAYER KIRK BAILEY

http://www.youtube.com/watch?v=EqIfH7NObdE&feature=player_embedded

Dreading the Run!

I couldn't help but notice through our daily tortures that a vast majority of you guys can't stand running. Luckily, CrossFit isn't completely fixated on it. Nonetheless, the occasional 5k is an excellent goal for the new CrossFitter to set for his or herself. I'm hoping that all of you will join me in participating in this event. It'll be going toward a great cause and will be a first of many steps in showing the community that we're here to support them and foster growth. Hope to see you there!

2011 Riverfront Run Road Race

Saturday, May 21 9:30a

at Zbierski House on Eastern Point Beach, Groton, CT

Riverfront Run 5K+ is a 3.425 mile, USATF certified course (CT09010JHP) suitable for all abilities. The Run also features a 1.3 mile Family Fun Run with a focus on younger runners and families with children. All proceeds of the 2011 Riverfront Run benefit the Center’s Tuition Assistance Program, providing scholarships to some of the most at-risk children in the Riverfront program. read more

Price: $15 early registration, $20 on race day, Family Max $45, Children under 10 FREE

Phone: (860) 445-2831

Age Suitability: All Ages

Tags: running race family riverfront

Riverfront Run 5K+ is a 3.425 mile, USATF certified course (CT09010JHP) suitable for all abilities. The Run also features a 1.3 mile Family Fun Run with a focus on younger runners and families with children. All proceeds of the 2011 Riverfront Run benefit the Center’s Tuition Assistance Program, providing scholarships to some of the most at-risk children in the Riverfront program. Register on-line at www.imAthelete.com or by contacting Riverfront. Race day registration from 8:00-9:15am.

Creator:  Riverfront Children's Center

 

 

WOD 041311

I'D LIKE TO WELCOME ABOARD SOME OF OUR NEW MEMBERS TO THE CFG FAMILY:

GEORGE
SARA
RENEE
ERIN
LIL' PAIGE
B MAGOO
BIG JOE
AND DANIELLE!

LET'S WELCOME ALL OF THESE NEW CROSSFITTERS WITH OPEN ARMS AS ALWAYS!!!

TODAY IS AN OPEN GYM DAY AT CROSSFIT GROTON- YOU WON'T SEE TIM UNLESS THE BUILDING CATCHES FIRE. JOSH WILL BE IN DURING THE MORNING TO TIME ANY WODS OR ANSWER ANY QUESTIONS. IN THE AFTERNOON, CHRIS WILL BE IN TO OFFER GROUP STRENGTH SESSIONS EVERY HOUR ON THE HOUR. HERE IS A CLASSIC "NASTY GIRL" THAT WE NEED TO TAKE A RIP AT...

"ANNIE"
50-40-30-20-10 OF EACH OF THE FOLLOWING
DOUBLE UNDERS
SITUPS (ANCHORED OR UNANCHORED)

FOR TIME

IF YOU DON'T KNOW THE DOUBLE UNDER, THEN DO SINGLE UNDERS X 3 AND WORK ON THE DOUBLE UNDER AFTERWARDS)

CALL ME WITH ANY QUESTIONS- IF I DON'T ANSWER, I'M ON A CALL

WOD 041211

CONGRATULATIONS AND A GREAT JOB TO ALL THE CFG'S THAT RIPPED UP "FIGHT GONE BAD." THAT WOD IS SUCH A BITCH... ANYTIME BYSTANDERS START ASKING YOU, "ARE YOU OKAY?" AFTER A WORKOUT MEANS YOU CRUSHED GAVE IT 110%. AND ONTO THE GOOD STUFF... THE MAINSITE IS AT REST, SO I HAVE TAKEN THE LIBERTY OF WRITING THIS BADBOY UP FOR YOU GUYS. HAVE FUN.

10 ROUNDS OF:
1 DEADLIFT (135#/95#/65#)
1 HANG CLEAN
1 PUSH JERK
1 BACK SQUAT
1 RACK JERK
10 STANDING BROAD JUMPS (6 FT/5FT/4FT) MINIMUM

Tip a Firefighter for Cystic Fibrosis!

If you guys are looking for a fun night out to support a great cause, I've got one. Come support your local firefighters from the Eastern CT Emerald Society while we raise money for Cystic Fibrosis. This is a really shitty disease that has plagued one of our close friends for quite a while. Jay Pollard, from PBFD, has been kind enough to thoughtlessly devote his time and efforts to help raise money to improve treatment. Come by!

RIVERWALK RESTAURANT
MAY 1ST 5:00P TO WHENEVER
SHOW UP, EAT, DRINK, DONATE!

WOD 041111

Sup boys and girls... I have kept "Fight Gone Bad" posted for Saturday and Sunday because I really want everyone of my friends to bask in its glory... If you've already done it then we're looking for a 11 round progression into your 2 rep max of shoulder press today. If you haven't done FGB, let us help you with that. Make sure to tell your friends all about CrossFit Groton, our laid-back environment, and our outstanding training. See you in the box...

SHOULDER PRESS
2-2-2-2-2-2-2-2-2-2-2

WOD 040911

"FIGHT GONE BAD"

3 ROUNDS OF:

1 MINUTE OF EACH OF THE FOLLOWING. DON'T STOP THE CLOCK IN BETWEEN.
20# WALLBALLS
75# SUMO DEADLIFT HIGH PULL
20" BOX JUMPS
75# PUSH PRESS
CALORIE ROW

1 MINUTE REST BETWEEN ROUNDS...

040811 WOD

I LEFT THIS WOD UP TO ANDY... HE FOUND A GOOD ONE FROM CROSSFIT NEW ENGLAND CALLED "ABSINTHE" SO WE DECIDED TO ROLL WITH THAT FOR THE DAY...

5 ROUNDS OF

400 M RUN
7 FRONT SQUAT

FOR LOAD AND TIME

STRENGTH:

5-3-3-1-1-1 PUSH PRESS

WOD 040711

SKILL: JUMP ROPE WORK/ LEARNING THE DOUBLE UNDER

STRENGTH: FRONT SQUAT 3-3-3-3

METCON:

"J.T."

21-15-9

HANDSTAND PUSHUPS/MODIFIED
RING DIPS/BOX DIPS
PUSHUPS/FROM KNEES/FROM WALL

FOR TIME

CONGRATULATIONS TO GRADY FOR HIS 1ST MUSCLE UP!

040611 WOD

WEIGHTED PULLUPS 1-1-1-1-1

IF YOU CAN'T DO A WEIGHTED OR EVEN BODYWEIGHT PULLUP YET, USE THE RESISTANCE BANDS TO FIND OUT WHICH ONE YOU NEED TO GET A FULL RANGE OF MOTION PULLUP. FULL RANGE OF MOTION INCLUDES LOCKING OUT AT THE ELBOWS AND REACHING YOUR CHIN OVER THE BAR.

THEN...

AS MANY ROUNDS AS POSSIBLE IN 5 MINUTES OF:

KETTLEBELL SWINGS

2 POOD: PSYCHOTIC
1.5 POOD: ADVANCED
1 POOD: INTERMEDIATE
20#: BEGINNER

REST 3 MINUTES AND TIME 1.5 MILE RUN (6 TIMES AROUND THE BUILDING)

WOD 040511o

open gym today in the box folks... josh is in the house all day so go tear it up. work on your weaknesses or try this wod on for size...

"michael"

3 rounds for time of:
800 meter run
50 situps
50 back extensions

WOD 040411

The moment of truth... it's a rest day on the mainsite. I put together a wonderful little WOD for you guys though.

10 CLEAN AND JERKS
3 PUSHUPS
6 SITUPS
9 AIR SQUATS
9 CLEAN AND JERKS
3 PUSHUPS
6 SITUPS
9 AIR SQUATS
8 CLEAN AND JERKS
3 PUSHUPS
6 SITUPS
9 AIR SQUATS

AND SO ON 7,6,5,4,3,2,1 CLEAN AND JERKS WITH A ROUND OF
3 PUSHUPS
6 SITUPS
9 AIR SQUATS
IN BETWEEN

FOR TIME

WEIGHTS: 135#/ 95#/ 45#

WOD 040311

"DIANE"

THIS WOD IS BRUTALLY DECEPTIVE, SHOCKER. AVERAGE TIMES RANGE BETWEEN 2 AND 8 MINUTES. HAVE FUN GUYS. GROUP SESSIONS ARE AVAILABLE TIL 4 THIS AFTERNOON.

21-15-9

225# DEADLIFTS
HANDSTAND PUSHUPS

AS USUAL SCALING IS AVAILABLE FOR BOTH EXERCISES!

ABOVE IS A SHOT THAT I GOT FROM THE CROSSFIT FOOTBALL SITE OF THE "2ND PULL" IN A CLEAN. THE QUESTION WAS ASKED THE OTHER DAY WHETHER OR NOT YOU SHOULD COME UP ON YOUR TOES. THE ANSWER IS YES. DURING THIS PULL, YOU ARE SNAPPING FROM A TAUGHT MIDLINE WITH THE BAR JUST OVER YOUR KNEES, TO A STANCE OF OPEN HIPS, SHRUGGED SHOULDERS, AND FOOT EXTENSION. YOUR BODY SHOULD ANGLE BACK TO A SLIGHT DEGREE AND THE BAR SHOULD DRAG RIGHT UP YOUR TORSO.

WOD 040211

THIS IS THE CROSSFIT MAINSITE WOD. GOOD FOR THOSE OF YOU WHO DIDN'T DO THE STRENGTH SEGMENT YESTERDAY. IF YOU DID, WE'LL FIND SOMETHING TO SUBSTITUTE. THIS IS A GREAT WOD MEANT TO ATTACK THE FAST AND SLOW TWITCH MUSCLE FIBERS IN YOUR LEGS. BE EXPLOSIVE ON YOUR SQUATS. THE WEIGHT IS ADJUSTABLE FOR YOUR COMFORT. CHALLANGE YOURSELF AND SHOOT FOR ABOUT 75% OF YOUR 1 RM. SEE YOU IN THE BOX...

5 ROUNDS OF:

5 BACK SQUATS
400 M RUN

FOR WEIGHT AND TIME

STRENGTH/SKILL:

JERK 1-1-1-1

WOD 040111

STRENGTH:

BACK SQUAT 5-5-5-5
BUILDING UP TO YOUR 5 REP MAX

ADVANCED:
30 MUSCLE UPS
FOR TIME

INTERMEDIATE:
120 PULLUPS
120 BOX DIPS
FOR TIME
*BROKEN UP HOWEVER YOU WANT

BEGINNER:

5 ROUNDS FOR TIME OF:
20 JUMPING PULLUPS/SUPINE RING ROWS
20 BOX DIPS
10 BURPEES