So many of you know that the last few weeks have been pretty rough for me. We had to put my dog down, and then several days later my Grandmother passed away. Both of these events mustered up a quick flashback to my Level 1 Certification and the explanation of "functional fitness." In it, many of the instructors elaborated on the idea that you don't just go from being physically fit and functional to wheelchair-bound in a single day. Weakened joints and muscle breakdown occur gradually over time. When we talk about fuctional fitness vs. the B.S. that you do in a globogym isolating muscle groups, we are talking about dynamic movements that use multiple joints, create power in you daily activities, and most especially prevent injury.
My dog Zach was a 125# Yellow Lab. I liked to think of him as more of a brother than a possession. He and I had a choppy upbringing as he was constantly biting whenever food was around. He seemed misguided throughout much of his youth. It wasn't until I started bringing him pheasant hunting that he mellowed out. After this, he seemed to mature and look out for our family more. What didn't change was his rediculous infatuation with food- whole loaves of bread, a tub of my mother's german chocolate ice cream, sticks of butter... Oh yeah. Over time, Zach gained weight and surprisingly it wasn't his heart or lungs that took the toll- it was his joints. In the end, Zach couldn't even stand up on his own anymore. His heart, lungs, brain, and everything were totally fine. Unfortunately, he felt like he was doing something wrong with his immobility and was in quite a bit of distress constantly attempting to get up. So, our family made the difficult decision to let him rest.
With that in mind, I want each of you to think about your mobility and the importance of your major joints. Think about how they support you in your job and personal happiness. After doing so, think about what you will do to protect that amenity. Your efforts could include preventative dedication to CrossFit, technical proficiency, proper nutrition, etc. Just a thought. See you in the box...
Tuesday, May 31, 2011
WOD 053111
HOPE EVERYONE HAD AN AWESOME WEEKEND! I WANT TO THANK AND CONGRATULATE EVERYONE WHO PARTICPATED IN "MEMORIAL DAY MURPH" YESTERDAY. IT WAS A BLAST AND I CAN'T WAIT TIL NEXT YEAR. HERE IS THE WOD, PLEASE, PLEASE, PLEASE BE CAUTIOUS WITH THE AMOUNT OF WEIGHT YOU USE. JOSH WILL BE THERE TO SUGGEST POUNDAGE AND CHRIS WILL BE THERE IN THE AFTERNOON. THIS WORKOUT IS EXTREMELY DECEPTIVE. MAKE SURE YOU ARE USING IMMACULATE FORM ON THE THRUSTERS BEFORE HAND. THANKS GUYS, HAVE FUN!
EVERY MIN ON THE MIN PERFORM 5 BURPEES
WITH THE REMAINING TIME, PERFORM THRUSTERS UNTIL YOU'VE REACHED 100 THRUSTERS.
RXD WEIGHT 135
INTERMEDIATE 95
BEGINNER 65 OR 20# DUMB BELLS
GOOD TIMES BY ALL! NOT IN THE PICTURE WAS KEITHA, WHO ALSO DID AWESOME.
EVERY MIN ON THE MIN PERFORM 5 BURPEES
WITH THE REMAINING TIME, PERFORM THRUSTERS UNTIL YOU'VE REACHED 100 THRUSTERS.
RXD WEIGHT 135
INTERMEDIATE 95
BEGINNER 65 OR 20# DUMB BELLS
GOOD TIMES BY ALL! NOT IN THE PICTURE WAS KEITHA, WHO ALSO DID AWESOME.
Sunday, May 29, 2011
closed memorial day
we will be closed memorial day except for the 1pm memorial day murph waves... regular classes will resume tuesday.
WOD 052911
HOPE EVERYONE IS ENJOYING THEIR WEEKEND... THE WEATHER ISN'T TURNING OUT QUITE THE WAY IT WAS SUPPOSED TO, BUT I HEAR NEXT WEEKEND IS GOING TO BE UNBELIEVABLE. JUST WANT TO REMIND EVERYBODY OF THE CROSSFIT GROTON ENDORSED EVENTS THAT ARE GOING ON:
MAY 30TH TOMORROW "BEARATHON 5K" MYSTIC YMCA 930A BENEFITS SHS SPORTS
MAY 30TH "MEMORIAL DAY MURPH" FREE TO WHOEVER... THIS IS A SPECIAL ONE FOR US AS WE WILL HAVE QUITE A FEW VETERANS AND ENLISTED NAVY RIPPING IT WITH US. WAVES WILL START AT 1 PM AND WON'T STOP UNTIL EVERYONE HAS HAD A CHANCE TO GO THROUGH.
JUNE 3RD BLUFF POINT TWIGHLIGHT RUN 5K OR 10K 600P BENEFITS THE WOMENS' CENTER OF SOUTHEASTERN CT
JUNE 4TH RUCKUS BOSTON- I THINK I'M THE ONLY ONE SIGNED UP FOR THIS BUT IF ANYONE IS GOING LEMME KNOW
JUNE 25TH AND JUNE 26TH RELAY FOR LIFE- FITCH HIGH- ALL DAY- I WON'T BE THERE THE WHOLE TIME BOTH DAYS, BUT HAVE A HANDFUL OF MEMBERS TO WALK A BIT AND SHOW SUPPORT. WE GOT INTO IT A LITTLE LATE IN THE GAME, BUT BETTER LATE THAN NEVER.
JUNE 26TH- WARRIOR DASH IN MA- BENEFITS WOUNDED WARRIORS- OUR KICKOFF TIME IS 130P
OCTOBER 23RD TOUGH MUDDER VA- LET ME KNOW IF YOU'RE DOWN TO JOIN OUR TEAM- BE WARNED, THIS ONE IS NO JOKE
HOPE YOU SOME OF YOU GUYS CAN MAKE IT OUT TO THESE. THEY'RE GONNA BE A BLAST. I WANNA MAKE IT A PRIMARY OBJECTIVE OF CROSSFIT GROTON TO GIVE BACK TO THE COMMUNITY AS MUCH AS POSSIBLE.
AND ONTO THE WOD...
"GOAT DAY"
I'M LEAVING IT UP TO YOU GUYS TODAY. COME INTO THE BOX, TELL ME OR CHRIS WHAT YOU GUYS WANNA WORK ON. BY NOW, I'M SURE THERE IS A MONKEY OR TWO RIDING YOU BACKS...
MAY 30TH TOMORROW "BEARATHON 5K" MYSTIC YMCA 930A BENEFITS SHS SPORTS
MAY 30TH "MEMORIAL DAY MURPH" FREE TO WHOEVER... THIS IS A SPECIAL ONE FOR US AS WE WILL HAVE QUITE A FEW VETERANS AND ENLISTED NAVY RIPPING IT WITH US. WAVES WILL START AT 1 PM AND WON'T STOP UNTIL EVERYONE HAS HAD A CHANCE TO GO THROUGH.
JUNE 3RD BLUFF POINT TWIGHLIGHT RUN 5K OR 10K 600P BENEFITS THE WOMENS' CENTER OF SOUTHEASTERN CT
JUNE 4TH RUCKUS BOSTON- I THINK I'M THE ONLY ONE SIGNED UP FOR THIS BUT IF ANYONE IS GOING LEMME KNOW
JUNE 25TH AND JUNE 26TH RELAY FOR LIFE- FITCH HIGH- ALL DAY- I WON'T BE THERE THE WHOLE TIME BOTH DAYS, BUT HAVE A HANDFUL OF MEMBERS TO WALK A BIT AND SHOW SUPPORT. WE GOT INTO IT A LITTLE LATE IN THE GAME, BUT BETTER LATE THAN NEVER.
JUNE 26TH- WARRIOR DASH IN MA- BENEFITS WOUNDED WARRIORS- OUR KICKOFF TIME IS 130P
OCTOBER 23RD TOUGH MUDDER VA- LET ME KNOW IF YOU'RE DOWN TO JOIN OUR TEAM- BE WARNED, THIS ONE IS NO JOKE
HOPE YOU SOME OF YOU GUYS CAN MAKE IT OUT TO THESE. THEY'RE GONNA BE A BLAST. I WANNA MAKE IT A PRIMARY OBJECTIVE OF CROSSFIT GROTON TO GIVE BACK TO THE COMMUNITY AS MUCH AS POSSIBLE.
AND ONTO THE WOD...
"GOAT DAY"
I'M LEAVING IT UP TO YOU GUYS TODAY. COME INTO THE BOX, TELL ME OR CHRIS WHAT YOU GUYS WANNA WORK ON. BY NOW, I'M SURE THERE IS A MONKEY OR TWO RIDING YOU BACKS...
Saturday, May 28, 2011
WOD 052811
SORRY FOR THE LATE POST GUYS, HAD SOME TECHNICAL ISSUE THIS AM... GOOD LITTLE WOD TODAY ON THE BOARD. JUST A REMINDER, MEMORIAL DAY MURPH WILL BE ON MEMORIAL DAY STARTING AT 1:00 P. I'LL BE AT THE BOX AS SOON AS I GET DONE RUNNING A 5K IN MYSTIC. FEEL FREE TO JOIN ME THERE TOO! ON A SEPARATE NOTE, I'M BEGGING ALL OF YOU TO BE SAFE THIS WEEKEND. REMEMBER WHAT IT'S ALL ABOUT. THERE HAVE BEEN A LOT OF CARELESS WRECKS ON THE ROADS IN THE LAST FEW WEEKS. LETS NOT ALLOW OURSELVES TO BE A CASUALTY OF THE SAME... SEE YOU GUYS IN THE BOX AND HAPPY MEMORIAL DAY WEEKEND.
AMRAP 12 MINUTES:
1 FOUR CONE DRILL (LEFT)
1 FOUR CONE DRILL (RIGHT)
15 DOUBLE UNDERS
1 SQUAT CLEAN 135/95/65#
AMRAP 12 MINUTES:
1 FOUR CONE DRILL (LEFT)
1 FOUR CONE DRILL (RIGHT)
15 DOUBLE UNDERS
1 SQUAT CLEAN 135/95/65#
Thursday, May 26, 2011
WOD 052711
I DESIGNED THIS ONE TO TRAIN YOU GUYS HOW TO LIFT UNDER STRESS. BE AWARE THAT SPRINTING IS EXTREMELY DEMANDING ON YOUR POSTERIOR CHAIN. SO, WARMUP AND STRETCH PROPERLY AND BE MODEST WITH YOUR FIRST LIFT ATTEMPTS...
PERFORM:
10 40 YD SPRINTS WITH 20 SECONDS OF REST IN BETWEEN EACH ONE
THEN...
YOU HAVE 5 MIN TO ESTABLISH YOUR 1 REP BACK SQUAT
THEN...
8 40 YD SPRINTS WITH 20 SECONDS OF REST IN BETWEEN EACH ONE
THEN...
YOU HAVE 5 MIN TO ESTABLISH YOUR 1 REP PRESS
THEN...
6 40 YD SPRINTS WITH 20 SECONDS OF REST IN BETWEEN EACH ONE
THEN...
YOU HAVE 5 MIN TO ESTABLISH YOUR 1 REP DEADLIFT
POST YOUR TOTAL WEIGHT SUCCESSFULLY LIFTED AND TOTAL TIME TO THE BOARD.
PERFORM:
10 40 YD SPRINTS WITH 20 SECONDS OF REST IN BETWEEN EACH ONE
THEN...
YOU HAVE 5 MIN TO ESTABLISH YOUR 1 REP BACK SQUAT
THEN...
8 40 YD SPRINTS WITH 20 SECONDS OF REST IN BETWEEN EACH ONE
THEN...
YOU HAVE 5 MIN TO ESTABLISH YOUR 1 REP PRESS
THEN...
6 40 YD SPRINTS WITH 20 SECONDS OF REST IN BETWEEN EACH ONE
THEN...
YOU HAVE 5 MIN TO ESTABLISH YOUR 1 REP DEADLIFT
POST YOUR TOTAL WEIGHT SUCCESSFULLY LIFTED AND TOTAL TIME TO THE BOARD.
Devine Ranting 11.1
So the guys on my shift at the firehouse will be the first to tell you that when I've had too much coffee or too many things milling around my head, I tend to go on little rants about broad, general, and inclusive issues. I've decided to begin sharing these soapbox speeches with the lucky members of my box should they choose to read them.
So the topic for the day is the rapture that was supposed to take place several days ago. It shows you how much I actually work. I had no idea it was supposed to happen. In the aftermath of the craze I've decided to speak about human preparation for the unthinkable. Now, I know that CrossFit, nor any other physical preparation is going to spare the human race from any rapture that may occur. Nonetheless, it does bring to thought the idea of physcial preparation for the unthinkable.
During World War II, one of the only reasons our country and the other Ally Nations were able to reach victory was due to self-sustainance and independence. We grew our own food, we manufactured our own goods, and people just plan lived in a more simplistic fassion.
If you tighten that microscope to your personal life and apply those circumstances to modern day, how many of us do you think would be suited to survive. What if cell phones disappeared, the supermarkets closed, the food rotted, roads were closed, and there was no gas? I know, kind of a morbid mad max scenario.
The trouble in today's day and age is that we have be come dependent on other people socially, physically, and economically. Furthermore, this hasn't just occured with many individuals, it's happened as a society. In the manufacturing market, we depend on international labor forces to make most of our goods. Hundreds of thousands of obese Americans remain helpless and hopeless in their homes unable to move or perform even functional movements. Nursing homes are packed to the brim with elderly folks that depend on staff to perform the most essential human activities such as bathing and eating.
Many of these individuals are in a difficult situation were disability or disease has plagued them beyond the point of recovery. The depressing thing is that a far greater number of Americans pack classrooms and office spaces with body mass indexes double that of a healthy human. Furthermore, these same people couldn't tell you the difference between a carbohydrate and a protein. They choose to let work dictate their life to the point that they "don't have time" to eat healthy. They allow vices to consume their lives and act as dependencies.
So how does this all relate to CrossFit? I'm glad you've asked. One of my objectives to make those who come to me realize that your body is your most important and could, one day, be your only asset in this world. In the midst of our daily lives, we have gotten so entitled to our comforts that we've failed to realize that it would all be stripped from us tomorrow. The only task that those of us who can and will still help ourselves can do is prepare. Prepare yourself instinctually, intellectually, and physically as if tomorrow you depedencies were to be ripped from you and the only resort would be to digress to hunter/gatherer instinct and survival. I know, it's extreme. Nevertheless, taking things to the extreme is how we make daily activities seem so easy. CrossFit training in and of itself works at high intensities just to teach you to think under high stress, perform functional movements with ease, and keep you from having a heart attack when the stresses of life do hit you. Remember, the heart is a muscle and performing high intensity training within your target heart rate range will only make it more comfortable with stresses. It will also decrease cholesterol, increase good hormone distribution in the body, and help eliminate free radicals from the body. If you worried about having a heart attack during controlled exercise, imagine what will happen when you're faced with an unforseen emergency and an unconditioned cardiorespiratory system.
I leave you with this advice to conclude the first of my rants. Prepare yourself as if your body were your most important and only asset. Decide what it is worth to you because without it, you cease to exist. Don't be scared to tap into your primal instinct in the gym. Independence is the key to existence. One of the quotes that will forever resinate with me came out of the mouth of one of the FDNY survivors of Black Sunday. For those of you unfamiliar with the event, Black Sunday was a fire where 6 Firefighters had to jump out of a 5th floor apartment building after getting stuck in a fire with no water. One of the two survivors says in a video released by the FDNY to incoming recruits, "Be ready for the unthinkable, the unimaginable..." 11.2 will be out shortly.
So the topic for the day is the rapture that was supposed to take place several days ago. It shows you how much I actually work. I had no idea it was supposed to happen. In the aftermath of the craze I've decided to speak about human preparation for the unthinkable. Now, I know that CrossFit, nor any other physical preparation is going to spare the human race from any rapture that may occur. Nonetheless, it does bring to thought the idea of physcial preparation for the unthinkable.
During World War II, one of the only reasons our country and the other Ally Nations were able to reach victory was due to self-sustainance and independence. We grew our own food, we manufactured our own goods, and people just plan lived in a more simplistic fassion.
If you tighten that microscope to your personal life and apply those circumstances to modern day, how many of us do you think would be suited to survive. What if cell phones disappeared, the supermarkets closed, the food rotted, roads were closed, and there was no gas? I know, kind of a morbid mad max scenario.
The trouble in today's day and age is that we have be come dependent on other people socially, physically, and economically. Furthermore, this hasn't just occured with many individuals, it's happened as a society. In the manufacturing market, we depend on international labor forces to make most of our goods. Hundreds of thousands of obese Americans remain helpless and hopeless in their homes unable to move or perform even functional movements. Nursing homes are packed to the brim with elderly folks that depend on staff to perform the most essential human activities such as bathing and eating.
Many of these individuals are in a difficult situation were disability or disease has plagued them beyond the point of recovery. The depressing thing is that a far greater number of Americans pack classrooms and office spaces with body mass indexes double that of a healthy human. Furthermore, these same people couldn't tell you the difference between a carbohydrate and a protein. They choose to let work dictate their life to the point that they "don't have time" to eat healthy. They allow vices to consume their lives and act as dependencies.
So how does this all relate to CrossFit? I'm glad you've asked. One of my objectives to make those who come to me realize that your body is your most important and could, one day, be your only asset in this world. In the midst of our daily lives, we have gotten so entitled to our comforts that we've failed to realize that it would all be stripped from us tomorrow. The only task that those of us who can and will still help ourselves can do is prepare. Prepare yourself instinctually, intellectually, and physically as if tomorrow you depedencies were to be ripped from you and the only resort would be to digress to hunter/gatherer instinct and survival. I know, it's extreme. Nevertheless, taking things to the extreme is how we make daily activities seem so easy. CrossFit training in and of itself works at high intensities just to teach you to think under high stress, perform functional movements with ease, and keep you from having a heart attack when the stresses of life do hit you. Remember, the heart is a muscle and performing high intensity training within your target heart rate range will only make it more comfortable with stresses. It will also decrease cholesterol, increase good hormone distribution in the body, and help eliminate free radicals from the body. If you worried about having a heart attack during controlled exercise, imagine what will happen when you're faced with an unforseen emergency and an unconditioned cardiorespiratory system.
I leave you with this advice to conclude the first of my rants. Prepare yourself as if your body were your most important and only asset. Decide what it is worth to you because without it, you cease to exist. Don't be scared to tap into your primal instinct in the gym. Independence is the key to existence. One of the quotes that will forever resinate with me came out of the mouth of one of the FDNY survivors of Black Sunday. For those of you unfamiliar with the event, Black Sunday was a fire where 6 Firefighters had to jump out of a 5th floor apartment building after getting stuck in a fire with no water. One of the two survivors says in a video released by the FDNY to incoming recruits, "Be ready for the unthinkable, the unimaginable..." 11.2 will be out shortly.
Wednesday, May 25, 2011
WOD 052611
20 MIN AMRAP (AS MANY REPS AS POSSIBLE) OF:
400 M RUN
MAX REPS KB SWINGS 55/35/20#
MEMORIAL DAY MURPH RUNS WILL BEGIN AT 1:00 P ON MONDAY DUE TO THE POPULARITY OF THE EVENT. WE WILL RUN 4 PEOPLE EVERY 20 OR SO MINUTES IN VARIOUS HEATS. THIS IS OPEN TO EVERYONE! ALL THEY NEED TO DO IS SIGN A WAVER AND I'LL DO THE SCALING. SEE YOU IN THE BOX...
P.S. OUR FIRST WAVE OF NEW T SHIRTS HAVE BEEN ORDERED AND SHOULD ARRIVE WITHIN THE NEXT FEW WEEKS...
400 M RUN
MAX REPS KB SWINGS 55/35/20#
MEMORIAL DAY MURPH RUNS WILL BEGIN AT 1:00 P ON MONDAY DUE TO THE POPULARITY OF THE EVENT. WE WILL RUN 4 PEOPLE EVERY 20 OR SO MINUTES IN VARIOUS HEATS. THIS IS OPEN TO EVERYONE! ALL THEY NEED TO DO IS SIGN A WAVER AND I'LL DO THE SCALING. SEE YOU IN THE BOX...
P.S. OUR FIRST WAVE OF NEW T SHIRTS HAVE BEEN ORDERED AND SHOULD ARRIVE WITHIN THE NEXT FEW WEEKS...
CHRISTOPHER!
HAPPY BIRTHDAY TO OUR STRENGTH GURU CHRISTOPHER GRADY! THERE WILL BE NO BIRTHDAY CAKE BECAUSE IT WOULDN'T SIT WELL WITH HIM. NONETHELESS, WE HAVE DECIDED TO ENTER HIM IN THE HYBRID ATHLETICS CROSSFIT TOTAL COMPETITION JULY 9TH AT 9:00 AM IN STAMFORD, CT. I'VE SPOKEN WITH ROB ORLANDO HIMSELF AND THE COMPETITION IS OPEN TO THE FIRST 100 REGISTRATIONS. MAY DO IT MYLSELF!
WOD 052511
GYMNASTIC SKILL:
WALL CLIMBS
STRENGTH SKILL:
OVERHEAD SQUATS - WORKING OUT THE KINKS
METCON:
10 BACK SQUAT
1 BOX JUMP
9 BACK SQUAT
2 BOX JUMP
8 BACK SQUAT
3 BOX JUMP
7 BACK SQUAT
4 BOX JUMP
6 BACK SQUAT
5 BOX JUMP
5 BACK SQUAT
6 BOX JUMP
4 BACK SQUAT
7 BOX JUMP
3 BACK SQUAT
8 BOX JUMP
2 BACK SQUAT
9 BOX JUMP
1 BACK SQUAT
10 BOX JUMP
BACK SQUATS: 135/95/65#
BOX JUMPS 30/24/16"
FOR TIME
WHO SAYS I NEVER TAKE PICS OF THE 6AM CREW???
WALL CLIMBS
STRENGTH SKILL:
OVERHEAD SQUATS - WORKING OUT THE KINKS
METCON:
10 BACK SQUAT
1 BOX JUMP
9 BACK SQUAT
2 BOX JUMP
8 BACK SQUAT
3 BOX JUMP
7 BACK SQUAT
4 BOX JUMP
6 BACK SQUAT
5 BOX JUMP
5 BACK SQUAT
6 BOX JUMP
4 BACK SQUAT
7 BOX JUMP
3 BACK SQUAT
8 BOX JUMP
2 BACK SQUAT
9 BOX JUMP
1 BACK SQUAT
10 BOX JUMP
BACK SQUATS: 135/95/65#
BOX JUMPS 30/24/16"
FOR TIME
WHO SAYS I NEVER TAKE PICS OF THE 6AM CREW???
Monday, May 23, 2011
WOD 052411
HERE IS A NICE LITTLE WOD THROWN TOGETHER BY JOSH AND I FOR YOUR PAIN-INDUCING PLEASURES...
4 ROUNDS OF:
25 KNEE TO ELBOWS
1 ROPE ASCENT (15 FT)
10 CLEANS (135/95/65#)
FOR TIME
IN OTHER NEWS, I HAVE POSTED A MEMORIAL DAY MURPH. IT'S A WOD DEDICATED TO LT. MICHAEL MURPHY THAT IS QUITE INFAMOUS. TOTALLY SCALABLE.
RUN 1 MILE
100 PULLUPS
200 PUSHUPS
300 SQUATS
RUN 1 MILE
WEAR A VEST IF YOU'VE GOT ONE.
BREAK UP THE 100, 200, 300 HOWEVER YOU WANT...
WE'LL BE DOING IT ON MEMORIAL DAY AT 2:00 P. I'M SURE IT'LL BE IN ORDER TO HAVE A BEER OR 2 AFTERWARDS... SEE YOU THEN.
4 ROUNDS OF:
25 KNEE TO ELBOWS
1 ROPE ASCENT (15 FT)
10 CLEANS (135/95/65#)
FOR TIME
IN OTHER NEWS, I HAVE POSTED A MEMORIAL DAY MURPH. IT'S A WOD DEDICATED TO LT. MICHAEL MURPHY THAT IS QUITE INFAMOUS. TOTALLY SCALABLE.
RUN 1 MILE
100 PULLUPS
200 PUSHUPS
300 SQUATS
RUN 1 MILE
WEAR A VEST IF YOU'VE GOT ONE.
BREAK UP THE 100, 200, 300 HOWEVER YOU WANT...
WE'LL BE DOING IT ON MEMORIAL DAY AT 2:00 P. I'M SURE IT'LL BE IN ORDER TO HAVE A BEER OR 2 AFTERWARDS... SEE YOU THEN.
Sunday, May 22, 2011
WOD 052311
I'D LIKE TO THANK EVERYONE THAT TURNED OUT FOR THE COOKOUT. IT WAS A BLAST! CONGRATULATIONS TO THE KEG TOSS WINNERS, ENJOY YOUR PALEO KITS! A SPECIAL SHOUT-OUT GOES TO MY 6AM CREW WHO TRULY PUT ON THEIR DRINKING SHOES... THERE HAVE ALREADY BEEN DISCUSSIONS OF A LABOR DAY REPEAT AND PERHAPS A CROSSFIT GROTON DANCE OFF. RANDY, I'LL NEED HELP JUDGING BRO...
OUR WOD FOR THE DAY IS FROM CROSSFIT FOOTBALL. IN AN EFFORT TO BUILD UP EVERYONE'S STRENGTH, ANDY AND I HAVE DECIDED TO GET A FEW OF THESE IN PER WEEK.
COMPLETE:
2 rounds of max rep HSPU (90 sec rest)
then 3 rounds of:
Max Rep Front Squat 155/85/45#
Bear Crawl 20 yards
*there is no time component for this workout. The goal is max reps.
Post total reps of HSPU & Front Squats completed to comments.
OUR WOD FOR THE DAY IS FROM CROSSFIT FOOTBALL. IN AN EFFORT TO BUILD UP EVERYONE'S STRENGTH, ANDY AND I HAVE DECIDED TO GET A FEW OF THESE IN PER WEEK.
COMPLETE:
2 rounds of max rep HSPU (90 sec rest)
then 3 rounds of:
Max Rep Front Squat 155/85/45#
Bear Crawl 20 yards
*there is no time component for this workout. The goal is max reps.
Post total reps of HSPU & Front Squats completed to comments.
Saturday, May 21, 2011
COOKOUT!!!
THE DAY HAS COME! OUR GROUP WOD HAS BEEN WRITTEN AND IS ON THE BOARD. THE WORKOUT WILL TAKE OFF AT 1030A. I PROMISE IT'LL BE FUN... ;) WE'LL BE HAVIN SOME BEERS, SMOKIN SOME SALMON, GRILLING SOME CHICKEN AND BURGERS. BRING THE FAM OR A FRIEND.
late start
just a headis up everyone that weill be opening up late today... had the 5k this am. congrats to bryan mattison and steve turner who smoked 1st in their divisions. doors will be open at cfg at 100p to train.
Thursday, May 19, 2011
052011 WOD
ALRIGHT LADIES AND GENTS, LOOKS LIKE THE MAINSITE HAS ANOTHER SWEET ONE FOR US. I'M ADDING A BIT OF A STRENGTH/SKILL SEGMENT TO IT. DON'T FORGET THAT THE RIVERFRONT 5K KICKS OFF AT 930A SATURDAY MORNING. THE GYM WILL OPEN AFTERWARDS AROUND NOON. SUNDAY IS THE COOKOUT. I BOUGHT 160 CL SMOOTHIES, ABSOLUT, CAPTAIN, ETC. FEEL FREE TO BRING A DISH. STEVEY TURNER IS BRING AN ASSORTMENT OF PROTEINS FOR THE GRILL. A GROUP WOD WILL KICK OFF AT 1030A. AFTER THAT IS FUN IN THE SUN. CAN'T WAIT. SEE YOU GUYS IN THE BOX...
SKILL/STRENGTH:
TURKISH GETUPS, FIND YOUR 1 REP MAX
"Wilmot"
Six rounds for time of:
50 Squats
25 Ring dips
Kristan Clever 14:13. Post time to comments.
Enlarge image
Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia's Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.
He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.
SKILL/STRENGTH:
TURKISH GETUPS, FIND YOUR 1 REP MAX
"Wilmot"
Six rounds for time of:
50 Squats
25 Ring dips
Kristan Clever 14:13. Post time to comments.
Enlarge image
Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia's Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.
He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.
WOD 051911
STRENGTH 1: OVERHEAD WALKING LUNGES WITH 45/25/10#
STRENGTH 2: DEADLIFTS 3-3-3-3-3-3-3
I KNOW THAT MANY OF YOU WILL STRAY AND WANT TO SET A PR. BE PATIENT AND COMPLETE THE TASK AT HAND. IT'LL MAKE YOU STRONGER IN THE LONG RUN. BESIDES, IT'S JUST AS COOL TO PULL YOUR OLD PR 3 TIMES RATHER THAN SET A NEW ONE. OKAY, MAYBE NOT.
THERE IS A WHOLE DIFFERENT STRENGTH WOD FOR GRADY STRENGTH IN THE AFTERNOON TODAY. IT INCLUDES ATLAS STONES AND BACK SQUATS. VERY JUICY.
SEE YOU IN THE BOX...
STRENGTH 2: DEADLIFTS 3-3-3-3-3-3-3
I KNOW THAT MANY OF YOU WILL STRAY AND WANT TO SET A PR. BE PATIENT AND COMPLETE THE TASK AT HAND. IT'LL MAKE YOU STRONGER IN THE LONG RUN. BESIDES, IT'S JUST AS COOL TO PULL YOUR OLD PR 3 TIMES RATHER THAN SET A NEW ONE. OKAY, MAYBE NOT.
THERE IS A WHOLE DIFFERENT STRENGTH WOD FOR GRADY STRENGTH IN THE AFTERNOON TODAY. IT INCLUDES ATLAS STONES AND BACK SQUATS. VERY JUICY.
SEE YOU IN THE BOX...
Wednesday, May 18, 2011
WOD 051811
ALRIGHT GUYS... YESTERDAY WAS DIIIIIIRTY IN HERE. LOTTA PEOPLE DROPPIN CLUTCH. CONGRATS TO MY 6 AM CREW THAT TOOK THIS ON... OUR NEW COMER MIKE, PULLED A 60# PLUS BODYWEIGHT PULLUP! IF YOU'RE NOT READY FOR THE WEIGHTED PULLUP, USE THE BANDS AND SEE HOW LOW YOU CAN GET ON THE AMOUNT OF HELP YOU NEED. HAVE A GREAT DAY AND I'LL SEE YOU IN THE BOX...
STRENGTH:
WEIGHTED PULLUPS 3-2-2-1-1-1
METCON:
5 ROUNDS OF:
400 M RUN WITH PVC PIPE OVERHEAD
15 SINGLE ARM SNATCHES EACH ARM
FOR TIME AND WEIGHT
STRENGTH:
WEIGHTED PULLUPS 3-2-2-1-1-1
METCON:
5 ROUNDS OF:
400 M RUN WITH PVC PIPE OVERHEAD
15 SINGLE ARM SNATCHES EACH ARM
FOR TIME AND WEIGHT
Tuesday, May 17, 2011
WOD 051711
MORNING! TODAY WE'RE GONNA BE DOING THE MAINSITE WOD AND A SHORT BODYWEIGHT WOD THAT I THREW INTO THE EQUATION.
STRENGTH:
THRUSTER 2-2-2-2-2
METCON:
3 ROUNDS OF:
20 SITUPS
30 PUSHUPS
40 SQUATS
HOLD A 20 SECOND PLANK EVERY MIN ON THE MIN UNTIL COMPLETION...
ANYONE WANTING IN ON TOUGH MUDDER VA, COME SEE ME!
STRENGTH:
THRUSTER 2-2-2-2-2
METCON:
3 ROUNDS OF:
20 SITUPS
30 PUSHUPS
40 SQUATS
HOLD A 20 SECOND PLANK EVERY MIN ON THE MIN UNTIL COMPLETION...
ANYONE WANTING IN ON TOUGH MUDDER VA, COME SEE ME!
Monday, May 16, 2011
WOD 051611
We're gonna get back on the mainsite rolls for a little bit boys and girls. I think its healthy to bounce back and forth from time to time...
Skill/Strength: Ring Dips 3 x 10
5 min AMRAP
3 DEADLIFTS 275 #
7 PUSH PRESS 115#
BALLS TO THE WALL, NO REST.
Just a reminder to everyone, the Eastern Point 5k is Saturday, CFG cookout is Sunday. On some new news, I've registered a team for Tough Mudder Virginia in October. Let me know if anyone is interested in joining up. See you in the box...
Skill/Strength: Ring Dips 3 x 10
5 min AMRAP
3 DEADLIFTS 275 #
7 PUSH PRESS 115#
BALLS TO THE WALL, NO REST.
Just a reminder to everyone, the Eastern Point 5k is Saturday, CFG cookout is Sunday. On some new news, I've registered a team for Tough Mudder Virginia in October. Let me know if anyone is interested in joining up. See you in the box...
Saturday, May 14, 2011
WOD 051411
STRENGTH:
DYNAMIC SQUATS... THIS'LL BE GOOD
METCON:
TEAM WOD
2 PEOPLE
ONE HOLDS A PLATE OVERHEAD WHILE THE OTHER CHIPS OFF THE WORK
50 BURPEES
50 WALLBALLS 20/12#
50 KETTLEBELL SWINGS 55/35#
50 DUMBELL CLEANS 35/20#
FOR TIME
DYNAMIC SQUATS... THIS'LL BE GOOD
METCON:
TEAM WOD
2 PEOPLE
ONE HOLDS A PLATE OVERHEAD WHILE THE OTHER CHIPS OFF THE WORK
50 BURPEES
50 WALLBALLS 20/12#
50 KETTLEBELL SWINGS 55/35#
50 DUMBELL CLEANS 35/20#
FOR TIME
Friday, May 13, 2011
WOD 051311
SORRY ABOUT THE LATE POST GUYS, GOOGLE WAS UPDATING SOMETHING OR OTHER. ANYWAY, HERE IS THE TORTURE FOR THE DAY. I'VE INSTALLED NEW STATIONARY DIP BARS BY THE BAY DOOR SO FEEL FREE TO TRY THOSE OUT TOO. SEE YOU IN THE BOX... 4 ROUNDS OF:
30 SECONDS OF EACH OF THE FOLLOWING ISOMETRIC HOLDS
BASE OF A SQUAT
HANDSTAND FULLY EXTENDED
LYING LEG RAISE 6" OFF THE GROUND
PULLUP WITH CHIN OVER THE BAR
REST AS NEEDED
POST TOTAL TIME WITH REST
P.S. I'VE REGISTERED FOR THE RUSKUS BOSTON ON JUNE 4TH. ANYONE WISHING TO JOIN, COME SEE ME. RUCKUS IS A 3 MILE URBAN OBSTACLE COURSE DESIGNED BY SPECIAL FORCES. I FIGURED AFTER TOUGH MUDDER, THIS WOULD BE A CAKE WALK.
30 SECONDS OF EACH OF THE FOLLOWING ISOMETRIC HOLDS
BASE OF A SQUAT
HANDSTAND FULLY EXTENDED
LYING LEG RAISE 6" OFF THE GROUND
PULLUP WITH CHIN OVER THE BAR
REST AS NEEDED
POST TOTAL TIME WITH REST
P.S. I'VE REGISTERED FOR THE RUSKUS BOSTON ON JUNE 4TH. ANYONE WISHING TO JOIN, COME SEE ME. RUCKUS IS A 3 MILE URBAN OBSTACLE COURSE DESIGNED BY SPECIAL FORCES. I FIGURED AFTER TOUGH MUDDER, THIS WOULD BE A CAKE WALK.
Thursday, May 12, 2011
WOD 051211
HERE WE GO GUYS... THIS IS ON DESIGNED BY YOURS TRULY MEANT TO ATTACK HIP EXTENSION VS. HIP FLEXION.
STRENGTH:
SINGLE-ARMED KETTLEBELL PUSH PRESS- FOR MAX LOAD AND MAX REPS WITH THAT LOAD
METCON:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 OF EACH OF THE FOLLOWING:
DEADLIFT 185#/135#/95#
BOX JUMPS 30"/24"/20"
FOR TIME
STRENGTH:
SINGLE-ARMED KETTLEBELL PUSH PRESS- FOR MAX LOAD AND MAX REPS WITH THAT LOAD
METCON:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 OF EACH OF THE FOLLOWING:
DEADLIFT 185#/135#/95#
BOX JUMPS 30"/24"/20"
FOR TIME
Wednesday, May 11, 2011
051111 WOD
AT THE FIREHOUSE TODAY LADIES AND GENTS SO YOU'VE GOT THE PRETTY BOYS! SEE YOU TOMORROW.
STRENGTH: BENCH PRESS- BUILD UP TO YOUR 3 REP MAX WITH NO MORE THAN 5 SETS
METCON:
5 ROUNDS OF:
400 M RUN HOLDING A KETTLEBELL 55#/35#/20#
15 ABMAT SITUPS
*MUST PERFORM 20 AIR SQUATS ON THE SPOT ANYTIME YOU DROP THE KETTLEBELL DURING YOUR RUN
FOR TIME
STRENGTH: BENCH PRESS- BUILD UP TO YOUR 3 REP MAX WITH NO MORE THAN 5 SETS
METCON:
5 ROUNDS OF:
400 M RUN HOLDING A KETTLEBELL 55#/35#/20#
15 ABMAT SITUPS
*MUST PERFORM 20 AIR SQUATS ON THE SPOT ANYTIME YOU DROP THE KETTLEBELL DURING YOUR RUN
FOR TIME
Tuesday, May 10, 2011
Relay for Life
RELAY FOR LIFE
June 25 & 26, 2011 - 11:00 AM - 11:00 AM at Fitch High School
AS MANY OF YOU KNOW, I LOST A COWORKER AND CLOSE FRIEND TO CANCER ABOUT A YEAR AGO TO CANCER. THE EFFECTS OF THIS EXPERIENCE STILL RESINATE IN MY HEART. HE LEFT BEHIND A BEAUTIFUL WIFE AND TWO CHILDREN AT THE AGE OF 30. PART OF MY PASSION IN TRAINING COMES FROM EXPERIENCING HIS PASSING AND THE MISSION I HAVE TO PREVENT OTHERS FROM GOING THROUGH THE SAME ORDEAL. I’VE STARTED A TEAM FOR RELAY FOR LIFE UNDER CROSSFIT GROTON. THE DATE IS ABOVE FOR ANYONE WHO WISHES TO PARTICIPATE. I’M LOOKING FOR 8-15 TEAM MEMBERS. LET ME KNOW IF YOU’RE DOWN. IF YOU’RE UNABLE TO MAKE IT, DONATIONS WOULD BE GREATLY APPRECIATED. THANKS!
TIMMY D.
To Donate to my team, click the link below:
http://main.acsevents.org/site/TR/RelayForLife/RFLFY11NE?team_id=962770&pg=team&fr_id=30989
WOD 051011
MAINSITE IS ON A REST DAY TODAY, SO WE'RE GONNA BE PLAYING SOME CATCHUP WORK. QUITE A PILE I'VE PUT TOGETHER...
ENDURANCE: 2 LAPS AROUND THE ENTIRE BUILDING DOING 30 SECONDS JOG, 30 SECONDS SPRINT.
OLYMPIC LIFTING: SNATCH WARMUP AND 1-1-1-1-1
METCON:
"JEREMY"
DEDICATED TO A 3 YEAR OLD BOY WHO LOST HIS LIFE IN A CAR WRECK SEVERAL YEARS AGO...
21-15-9
95# OVERHEAD SQUATS
BURPEES
FOR TIME
ENDURANCE: 2 LAPS AROUND THE ENTIRE BUILDING DOING 30 SECONDS JOG, 30 SECONDS SPRINT.
OLYMPIC LIFTING: SNATCH WARMUP AND 1-1-1-1-1
METCON:
"JEREMY"
DEDICATED TO A 3 YEAR OLD BOY WHO LOST HIS LIFE IN A CAR WRECK SEVERAL YEARS AGO...
21-15-9
95# OVERHEAD SQUATS
BURPEES
FOR TIME
Monday, May 9, 2011
CrossFit Groton News
Just a couple of updates of events and things going on at the gym...
1) May 22nd is the CrossFit Groton Cookout. Starts at 1030 am with a Group WOD. Bring a dish. We'll be grilling and there will be plenty of booze. Family, friends, affiliates, and anyone interested in CrossFit is welcome!
2) The schedule will change slightly as of May 23rd. Open gym will run from 9a to 12 noon and from 1p-2p. 3-4 days a week there will also be an open gym through signup from 7p-8p. A new group class will be offered at noon for those of you who want to workout on their lunch break.
3) I've posted a list of local 5K's courtesy of Snerro.com. The next one coming up is 2 weeks from yesterday. It starts at Eastern Point Beach at 9am on May 21st. Registration is $20 or you can preregister for $15. Lemme know who is down.
4) If anyone is interested about doing Tough Mudder in New Jersey in November let me know. We'll talk about driving down and making accommodations.
That's it for now folks. See you in the box!
1) May 22nd is the CrossFit Groton Cookout. Starts at 1030 am with a Group WOD. Bring a dish. We'll be grilling and there will be plenty of booze. Family, friends, affiliates, and anyone interested in CrossFit is welcome!
2) The schedule will change slightly as of May 23rd. Open gym will run from 9a to 12 noon and from 1p-2p. 3-4 days a week there will also be an open gym through signup from 7p-8p. A new group class will be offered at noon for those of you who want to workout on their lunch break.
3) I've posted a list of local 5K's courtesy of Snerro.com. The next one coming up is 2 weeks from yesterday. It starts at Eastern Point Beach at 9am on May 21st. Registration is $20 or you can preregister for $15. Lemme know who is down.
4) If anyone is interested about doing Tough Mudder in New Jersey in November let me know. We'll talk about driving down and making accommodations.
That's it for now folks. See you in the box!
Sunday, May 8, 2011
050911 WOD
Hey everyone! I'm back from the land of mountains, cheddar cheese, and maple syrup. I've survived Tough Mudder Mt. Snow 2011, as did my whole team. It took some time, but we were able to rough the multiple slope climbs, 34-45 degree water (5x), electricution, mud, snow, fire, walls, and all around demoralization. This was by far the most difficult and primal thing I've ever been through. Next year I will definitely be re-registering and expect an army of CrossFit Grotonites to join me in the charge.
And onto the WOD. We're gonna jump back onto the mainsite bandwagon for a little while. I think its healthy to use it as a steady guideline and detour from time to time to hit some fun and creative workouts. That being said, the workout of the day is...
AMRAP 20 minutes:
5 Chest to Bar Pullups
10 Wallball Shots 20#, 10 ft. target
15 1.5 Pood (55#) Kettlebell Swings
Sounds like fun...
And onto the WOD. We're gonna jump back onto the mainsite bandwagon for a little while. I think its healthy to use it as a steady guideline and detour from time to time to hit some fun and creative workouts. That being said, the workout of the day is...
AMRAP 20 minutes:
5 Chest to Bar Pullups
10 Wallball Shots 20#, 10 ft. target
15 1.5 Pood (55#) Kettlebell Swings
Sounds like fun...
This was the warmest of all of them. The others had constant water sprayed into them or bags of ice dumped into them to keep them just above freezing. All proceeds went to the Wounded Warriors Project. Good times!
Friday, May 6, 2011
WOD 050711
SO I'VE HAD SEVERAL CLIENTS (PARM)- BEGGING FOR A STRENGTH WOD FOR A DAY. I'LL COMPROMISE AND WELL DO A WORKOUT IMPLEMENTING ONE OF THE OLYMPIC LIFTS THAT INCORPORATES STRENGTH, SPEED, AGILITY, FLIXIBILITY, BALANCE, POWER, AND ACCURACY. THE CLEAN. SO HERE'S THE ROUTINE.
"SPRING CLEANING"
TO START:
ABORIGONY STANCE- CHANGE WIDTHS AND DEPTH OF FEET AS WELL AS ANGLES OF FEET- 1 MIN
LATERAL HIP FLEXORS
GROIN
FRONT HIP FLEXORS
30 DEEP AIR SQUAT TAKING ADVANTAGE OF THE "BOUNCE" AT THE BASE
SQUAT CLEAN BALANCE WITH A DOWEL BUILDING TO A BAR
PRACTICE ACCEPTING THE BAR IN THE RACK POSITION FROM THE RACK
WARMUP USING A MED BALL FOR MED BALL CLEANS
WARMUP USING 30% OF YOUR 1 REP MAX FOR ABOUT 8-10 CLEANS
I'M AM LEAVING THE TYPE OF CLEAN YOU DO UP TO YOU. YOU MAY CHOOSE POWER, MUSCLE, OR SQUAT. TRY TO ATTACK WHICHEVER IS YOUR WEAKNESS.
THEN PERFORM THE FOLLOWING PROGRESSION
CLEAN 5, 5, 3, 3, 1, 1, 1
BUILD UP TO AND ATTEMPT TO ESTABLISH A NEW 1 REP MAX CLEAN
______________________________________________________________________
ON A SIDE NOTE, I WILL BE OUT OF TOWN TIL SUNDAY NIGHT REPRESENTING CROSSFIT GROTON AND PBFD AT TOUGH MUDDER MT. SNOW. WISH ME LUCK. JOSH WILL HAVE THE FORT. I'LL BE UPDATING THE WODS FROM MY CELL PHONE (HOPEFULLY). EITHER WAY I'LL LEAVE JOSH WITH A FEW NASTY WODS FOR YOU GUYS. HAVE FUN. SEE YOU IN THE BOX...
"SPRING CLEANING"
TO START:
ABORIGONY STANCE- CHANGE WIDTHS AND DEPTH OF FEET AS WELL AS ANGLES OF FEET- 1 MIN
LATERAL HIP FLEXORS
GROIN
FRONT HIP FLEXORS
30 DEEP AIR SQUAT TAKING ADVANTAGE OF THE "BOUNCE" AT THE BASE
SQUAT CLEAN BALANCE WITH A DOWEL BUILDING TO A BAR
PRACTICE ACCEPTING THE BAR IN THE RACK POSITION FROM THE RACK
WARMUP USING A MED BALL FOR MED BALL CLEANS
WARMUP USING 30% OF YOUR 1 REP MAX FOR ABOUT 8-10 CLEANS
I'M AM LEAVING THE TYPE OF CLEAN YOU DO UP TO YOU. YOU MAY CHOOSE POWER, MUSCLE, OR SQUAT. TRY TO ATTACK WHICHEVER IS YOUR WEAKNESS.
THEN PERFORM THE FOLLOWING PROGRESSION
CLEAN 5, 5, 3, 3, 1, 1, 1
BUILD UP TO AND ATTEMPT TO ESTABLISH A NEW 1 REP MAX CLEAN
______________________________________________________________________
ON A SIDE NOTE, I WILL BE OUT OF TOWN TIL SUNDAY NIGHT REPRESENTING CROSSFIT GROTON AND PBFD AT TOUGH MUDDER MT. SNOW. WISH ME LUCK. JOSH WILL HAVE THE FORT. I'LL BE UPDATING THE WODS FROM MY CELL PHONE (HOPEFULLY). EITHER WAY I'LL LEAVE JOSH WITH A FEW NASTY WODS FOR YOU GUYS. HAVE FUN. SEE YOU IN THE BOX...
Thursday, May 5, 2011
WOD 050511
HAPPY CINCO DE MAYO BOYS AND GIRLS! I'M NOT EVEN REALLY SURE WHAT THIS HOLIDAY IS ENTIRELY ABOUT, BUT I'M SURE WE MAY HAVE ONE OR TWO OF OUR CLIENTS TEARING IT UP IN DOWNTOWN MYSTIC TONIGHT...
WE'VE GOTTA GREAT DAY OF WORKOUTS TODAY.
STAMINA TEST: RUN 1 MILE FOR TIME (3 LAPS AROUND THE BUILDING)
SKILL/DURABILITY: 25 TIRE FLIPS WORKING ON MECHANICS
METCON: TOOK THIS ONE FROM CROSSFIT FOOTBALL
3 ROUNDS OF:
10 KETTLEBELL SWINGS
10 FRONT SQUATS WITH KB IN RACK POSITION (RIGHT HAND)
25 YD FARMER WALK IN THE RACK POSITION (RIGHT HAND)
10 KETTLEBELL SWINGS
10 FRONT SQUATS WITHKB IN RACK POSITION (LEFT HAND)
25 YD FARMER WALK IN THE RACK POSITION (LEFT HAND)
45 SECOND REST IN BETWEEN ROUNDS
FOR TIME
WE'VE GOTTA GREAT DAY OF WORKOUTS TODAY.
STAMINA TEST: RUN 1 MILE FOR TIME (3 LAPS AROUND THE BUILDING)
SKILL/DURABILITY: 25 TIRE FLIPS WORKING ON MECHANICS
METCON: TOOK THIS ONE FROM CROSSFIT FOOTBALL
3 ROUNDS OF:
10 KETTLEBELL SWINGS
10 FRONT SQUATS WITH KB IN RACK POSITION (RIGHT HAND)
25 YD FARMER WALK IN THE RACK POSITION (RIGHT HAND)
10 KETTLEBELL SWINGS
10 FRONT SQUATS WITHKB IN RACK POSITION (LEFT HAND)
25 YD FARMER WALK IN THE RACK POSITION (LEFT HAND)
45 SECOND REST IN BETWEEN ROUNDS
FOR TIME
Wednesday, May 4, 2011
050411 WOD
SKILL: DETERMINING YOUR INDIVIDUAL RANGE OF MOTION FOR THE AIR SQUAT. HOW TO TROUBLESHOOT PERSONAL ISSUES FOR THE AIR SQUAT.
SKILL 2: JUMP ROPE FOR 5 MINUTES- PRACTICE SPEED AND ATTEMPT DOUBLE UNDERS IF NOT ABLE TO DO SO
METCON:
"FRAN"
21-15-9
THRUSTERS 95#
PULLUPS
FOR TIME
TIM WILL SCALE FOR YOU AS NEEDED
MANY OF YOU HAVEN'T DEALT WITH THE WRATH OF FRAN YET. I'VE BEEN HARBORING HER. SOME OF YOU HAVE. PART OF THE MENTAL STRENGTHENING AT ANY CROSSFIT IS THE CAPABILITY OF THE CLIENT TO SHOW UP AND DO WHATEVER, WHENEVER. PICKING AND CHOOSING THE GIVEN WOD'S YOU'LL DO ONLY SWAYS YOUR STRENGTHENING PROCESS IN THE DIRECTION OF YOU STRENGTHS. SO LETS KILL THIS THING. SEE YOU IN THE BOX...
SKILL 2: JUMP ROPE FOR 5 MINUTES- PRACTICE SPEED AND ATTEMPT DOUBLE UNDERS IF NOT ABLE TO DO SO
METCON:
"FRAN"
21-15-9
THRUSTERS 95#
PULLUPS
FOR TIME
TIM WILL SCALE FOR YOU AS NEEDED
MANY OF YOU HAVEN'T DEALT WITH THE WRATH OF FRAN YET. I'VE BEEN HARBORING HER. SOME OF YOU HAVE. PART OF THE MENTAL STRENGTHENING AT ANY CROSSFIT IS THE CAPABILITY OF THE CLIENT TO SHOW UP AND DO WHATEVER, WHENEVER. PICKING AND CHOOSING THE GIVEN WOD'S YOU'LL DO ONLY SWAYS YOUR STRENGTHENING PROCESS IN THE DIRECTION OF YOU STRENGTHS. SO LETS KILL THIS THING. SEE YOU IN THE BOX...
Tuesday, May 3, 2011
ANDY'S LEVEL 1 CERTIFICATION
I'D LIKE TO CONGRATULATE ANDY ON COMPLETING HIS LEVEL 1 CERTIFICATION. I HAVE A FEELING THAT THIS IS JUST ANOTHER ACCOLADE TO BE ADDED TO AN ALREADY GREAT CROSSFITTER AND GOOD FRIEND. GREAT JOB BROTHA!
050311 WOD
PERFORM
50 BOX JUMPS 20"/16"/10" (2 45# PLATES STACKED)
AND
50 PRESSES 65#/20# KETTLEBELLS/10# DUMBELLS/KETTLEBELLS
IN BETWEEN, YOU MUST DO 3 SUMO DEADLIFT HIGH PULLS WITH WHATEVER WEIGHT YOU USE FOR THE PRESSES EVERY MINUTE ON THE MINUTE FOR THE ENTIRE TIME IT TAKES YOU TO COMPLETE THE 50 AND 50. CALL WITH ANY QUESTIONS. HAVE FUN IN THE BOX... I'M AT THE FIREHOUSE TODAY.
THIS IS WHAT I'LL BE DOING THIS WEEKEND...
50 BOX JUMPS 20"/16"/10" (2 45# PLATES STACKED)
AND
50 PRESSES 65#/20# KETTLEBELLS/10# DUMBELLS/KETTLEBELLS
IN BETWEEN, YOU MUST DO 3 SUMO DEADLIFT HIGH PULLS WITH WHATEVER WEIGHT YOU USE FOR THE PRESSES EVERY MINUTE ON THE MINUTE FOR THE ENTIRE TIME IT TAKES YOU TO COMPLETE THE 50 AND 50. CALL WITH ANY QUESTIONS. HAVE FUN IN THE BOX... I'M AT THE FIREHOUSE TODAY.
THIS IS WHAT I'LL BE DOING THIS WEEKEND...
Monday, May 2, 2011
WOD 5/2/11
HAPPY OSAMA IS DEAD DAY EVERYONE! ON A SERIOUS NOTE, I WOULD LIKE TO TAKE A MOMENT TO RECOGNIZE ALL OF OUR TROOPS, THE 343 FIREMAN THAT LOST THEIR LIVES 9/11/01, AND THE OTHER THOUSANDS OF AMERICANS WHO HAVE SUFFERED AND SACRIFICED TO BRING THIS GUY DOWN. I'D LIKE YOU TO KEEP ALL OF THESE MEN AND WOMEN IN MIND DURING YOUR WORKOUTS. FIGHT FOR YOUR LIFE THE SAME WAY THEY FOUGHT FOR IT. IMAGINE WHAT THEY WOULD DO FOR ONE MORE DAY. HARNESS THAT ENERGY AND TAKE LIFE DOWN WITH IT!
AND ONTO THAT WOD:
STRENGTH:
PUSH PRESS
3-3-3-3-3
METCON:
5 ROUNDS OF:
10 SQUATS 135#/95#/65#
400 M RUN
20 PUSHUPS
FOR TIME
SCALE AS NEEDED
ACCEPTANCE IN THE CLEAN... BODYWEIGHT SHOULD BE BACK ON THE HEALS, ELBOWS HIGH SO AS TO CREATE A SHELF AND CREATE A PLATFORM FOR THE BAR. THIS ALSO RAISES YOUR CHEST AND TIGHTENS YOUR LOWER BACK SO AS TO ENFORCE MIDLINE STABILITY. ON THE ASCENT, KNEES SHOULD BE TRACKED OVER YOUR TOES AND THE HIPS SHOULD BE PULLED FORWARD BY ENGAGING YOUR POSTERIOR CHAIN, PULLING WITH YOUR ABS, AND DRIVING UP WITH YOUR CHEST.
SEE YOU IN THE BOX!
AND ONTO THAT WOD:
STRENGTH:
PUSH PRESS
3-3-3-3-3
METCON:
5 ROUNDS OF:
10 SQUATS 135#/95#/65#
400 M RUN
20 PUSHUPS
FOR TIME
SCALE AS NEEDED
ACCEPTANCE IN THE CLEAN... BODYWEIGHT SHOULD BE BACK ON THE HEALS, ELBOWS HIGH SO AS TO CREATE A SHELF AND CREATE A PLATFORM FOR THE BAR. THIS ALSO RAISES YOUR CHEST AND TIGHTENS YOUR LOWER BACK SO AS TO ENFORCE MIDLINE STABILITY. ON THE ASCENT, KNEES SHOULD BE TRACKED OVER YOUR TOES AND THE HIPS SHOULD BE PULLED FORWARD BY ENGAGING YOUR POSTERIOR CHAIN, PULLING WITH YOUR ABS, AND DRIVING UP WITH YOUR CHEST.
SEE YOU IN THE BOX!
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