WOD 070111

I don't know what it is about this WOD that I'm so fired up about. But I can't sleep because all I can think about is tearing it up. This is sort of a "Nancy" hybrid that I threw together. I want to ease the overhead squat into our programming a little more steadily so that we can get into more snatching, etc. So here it is...

5 Rounds of:

400 M Run
5 OH SQUATS
5 FRONT SQUATS
5 BACK SQUATS

FOR TIME

135#/95#/65#

On July 7th, I will be programming something evil. Just a forewarning... I will be performing it myself at 800am, as soon as I get out of work at the firehouse. It will rival "Murph", "Nate", "Seven", or any other WOD known to man. But, good news! It'll be universally scalable.

DEVINE RANTING 11.5

On July 5th of last year, I had just gotten done spending a long night in the hospital. I got a phone call from our shift rookie during my birthday celebration the night before. During the first of his phone calls, he told me that our coworker Todd was headed to L+M. After 4 months of blood transfusions, chemo, and other treatments, I figured it was just something routine. I shot him (Todd) a text hoping for one of his usual synical responses that would assure me that he was okay and it was just more of the typical cancer bullshit. About an hour later, I had received no response. When our rookie called the second time, I knew something was up.The words that stood out: "They're calling for a priest..." Just recollecting on that moment envokes the same emotions I was feeling at that moment.

Naturally, I headed directly to the hospital. Had it not been for the boys from NLFD and a few of my coworkers, I'm sure that there would have been some large volumes of property damage. My Irish/Frog temper typically prevails at moments like this. After some consolation from the guys, I was able to compose myself long enough to see Todd and have one last moderately normal conversation with him. For the next 3 days, his family, friends, coworkers, and I spent a large volume of time at his bed side hoping for the best, but expecting the worst. He passed the morning of July 7th, 2010. The next 2 weeks of wakes, services, and carrying my brother to his final resting place were the hardest days of my life.

So why am I sharing all of this with you? The morning after Todd's illness, I walked into the nearest CrossFit and advised the owner of what was going on. My intensity levels would be proportional to the the emotions I was feeling. I don't even remember the WOD. What I do remember is being able to see my heart through my chest and the puddle of sweat and chaulk surrounding the bar. I couldn't remember if I was crying during the workout or sweating out of my eye balls.

This week, several of our Navy Corpsman accepted my invitation to write their fallen brothers' names on the bay door. I felt extremely fortunate to have them do this. Just a simple action like that is enough to take a guy like me to the dark side. I'd like everyone to search for a similiar subject of emotion. Think about what you've been through in your life and find something that produces emotion. I'm not talking about picturing the face of someone you don't like. I'm talking about something that raises your heart rate and makes you shake. Think about a lost loved one, your children, whoever. When doing so, think about what they would do for one more moment, one more breath, one more day... Imagine someone threatening the life of someone close to you, someone you love. What would you do to save them? What would you do to save yourself? Where in your mind are you willing to go? Where in the realm of physical are you willing to go? Reaching those levels in the gym will allow you to better react and manage yourself if that time ever comes. It's all about making you comfortable with the uncomfortable. Training for the unthinkable, the unimaginable. See you in the box...

063011 WOD

STRENGTH:

BENCH PRESS 5 X 75% OF 1RM, 3 X 85% OF 1RM, 1 X 95% OF 1RM, 1 X 105% OF 1RM

METCON:

THIS IS A NICE LITTLE ONE THAT ANDY DID AWHILE BACK AND CROSSFIT FOOTBALL JUST SO HAPPENED TO POST AGAIN... GONNA HAVE TO SPILL IT ON YOU GUYS TODAY

FOR A TOTAL OF 10 MINUTES:

1 MIN WORK, 1 MIN REST OF 30 KB SWINGS (ADVANCED=2 POOD)

IF YOU DO NOT ACHIEVE ALL 30 IN THAT MINUTE COUNT A PENALTY.
AT THE END OF THE 10 MINUTES MAKE UP FOR THE PENALTIES.

1 PENALTY=A SECRET EXERCISE THAT WE WILL GRANT YOU AT THE END OF THE WOD BASED ON YOUR WEAKNESSES...

OH YEAH, I SAID THAT. READ IT TWICE IF YOU HAVE TO...



ME AND THE LITTLE BRO'S GETTING IT DONE AT THE WARRIOR DASH... HOW WAS IT IN COMPARISON TO TOUGH MUDDER? FASTER PACED, MORE DIFFICULT TO NEGOTIATE IN SOME SECTIONS, PRETTY GOOD OBSTACLES, BUT NOT EVEN CLOSE TO AS CHALLANGING. I CAN HONESTLY SAY THAT ALMOST ANYONE COULD DO WARRIOR DASH GIVEN AN INFINITE AMOUNT OF TIME. ON THE OTHER HAND, IF ALMOST ANYONE ATTEMPTED TOUGH MUDDER, THEY COULD HONESTLY DIE ON THE MOUNTAIN. I CAN'T SPEAK FOR THE OTHERS, BUT IN VT WE WERE HIT WITH FRIGID WATER MULTIPLE TIMES, TONS OF STEEP ASCENTS, AND ALL SORTS OF DEMORALIZING B.S. WARRIOR DASH IS JUST A BUNCH OF MUDDY FUN. JUST ASK NICK, I WAITED FOR HIM JUST BEFORE THE FINISH, PICKED UP A FOOTBALL PORTION OF MUD, SMOKED HIM IN THE FACE WITH IT, AND TACKLED HIM IN ABOUT A FOOT OF STINKY BROWN STUFF. GOOD TIMES!

ANYONE INTERESTED IN DOING THAT 5K WITH ME IN WAKEFIELD ON JULY 4TH, LET ME KNOW. I BELIEVE YOU HAVE TO PRE-REGISTER, BUT I'M NOT POSITIVE. I KNOW STEVE TURNER IS IN...

WOD 062911

STRENGTH: DEADLIFT 5, 5, 3, 3, 1, 1, 1

METCON:

5 ROUNDS OF:

15 PUSH PRESS 95#
20 BOX JUMP 24"

FOR TIME

TODAY'S SCHEDULE:

6AM-GROUP SESSION
8AM-GROUP SESSION
9-12-OPEN GYM
NOON-GROUP SESSION
1-2PM-OPEN GYM
2-8PM-GROUP SESSIONS EVERY HOUR ON THE HOUR

THURSDAY:

8AM-GROUP SESSION
9-12-OPEN GYM
NOON-GROUP SESSION
1-2PM-OPEN GYM
2-7PM-GROUP SESSIONS EVERY HOUR ON THE HOUR


FRIDAY:

6AM-GROUP SESSION
8AM-GROUP SESSION
9-12-OPEN GYM
NOON-GROUP SESSION
1-2PM-OPEN GYM
2-8PM-GROUP SESSIONS EVERY HOUR ON THE HOUR

SATUDAY:

10AM-4PM-OPEN GYM WITH GRADY

062811 OPEN GYM

Today is Open Gym with Mr. Grady. For those of you new to the box, Open Gym is the time that I allocate to you guys to catch up on WOD's you may have missed, work on weaknesses, and/or build upon movements that you haven't performed in a while.

Chris will be in the gym to help time, spot, or fix any issues you may have. Classes will resume tomorrow AM...

Today's Hours

8:00 AM- 7:00 PM

Tomorrow's Hours

6:00 AM Group Session
8:00 AM Group Session
9:00AM-Noon Open Gym
Noon- Group Session
1:00PM-2:00PM- Open Gym
2:00 PM-8:00PM- Group Sessions Every Hour on the Hour

Thursday's Hours

8:00 AM Group Session
9:00AM-Noon Open Gym
Noon- Group Session
1:00PM-2:00PM- Open Gym
2:00 PM-8:00PM- Group Sessions Every Hour on the Hour

Friday's Hours

6:00 AM Group Session
8:00 AM Group Session
9:00AM-Noon Open Gym
Noon- Group Session
1:00PM-2:00PM- Open Gym
2:00 PM-8:00PM- Group Sessions Every Hour on the Hour

CROSSFIT GROTON NEWS

July 4th- there will be a 5k up in South Kingstown, RI that I'm going to make an appearance at. If anyone want to join me, meet me at the box at 700 AM that morning.

The box will be otherwise closed July 4th except for 1 WOD that I'll be holding at 12 NOON...

If you haven't done so, fill out and turn in you team registration form and sponsor sheets for the "FIGHT FOR WOUNDED WARRIORS" on AUGUST 27TH AND 28TH... We will only be taking the first 40 teams to register. This will be a 2 day event that will hopefully raise quite a bit of loot for the Wounded Warriors Project.

See you all soon!

FIGHT FOR WARRIORS ANNOUNCED!!!

2011 FIGHT FOR WOUNDED WARRIORS

WORKOUT IS “FIGHT GONE BAD”

AUGUST 27^TH AND 28^TH 2011

266 BRIDGE ST. #3

GROTON CITY, CT

REGISTER TEAMS (3-6 PPL) BY EMAILING CROSSFITGROTON@HOTMAIL.COM

$20 WILL BE DUE PER TEAM ON GAME DAY

YOU WILL BE EMAILED SPONSOR SHEETS. EACH PARTICIPANT WILL BE IN CHARGE OF COLLECTING DONATIONS PER REP AFTER COMPETING.

QUESTIONS: CALL TIM AT (860)961-1907

WOD 062711

We pulled today's WOD from mainsite. It seems pretty rough. If any of you have done "Grace" before, then this will look familiar. Don't be intimidated, just find that pace and destroy it. See you in the box.

Metcon:

Run 800 m
30 Clean and Jerks 135#
Run 800 m

For Time

WOD 062611

Alrighty then... I have to say that Andrew and Emily had the best wedding reception I've ever been to and I've got no doubt that those two are perfect for each other. You've got Mr. Grady in the house today and he'll be putting on "BIG JOE" today named after Joe Muguvero, the local strongman that we purchased our atlas stones from.
"BIG
Joe is a towering, dense, massive old man with hands the size of a tennis racket. He's got our whole gym stuffed into his basement. We were so taken back by his lessons and general disposition that we immediately created and performed a WOD in his honor back in March.

"BIG JOE"

4 Rounds of:

3 BOX JUMPS 30"
5 ATLAS STONE LIFTS TO SHOULDER 110#
10 TRUE PUSHUPS
400 M RUN

FOR TIZZLE...



I'll be out of town today performing the Warrior Dash New England with Nick Silvia and Tristan. Should be a good time. I'll let you know how it compares to Tough Mudder....

062511 WOD

I'LL START THE DAY OFF BY WISHING AN ENORMOUS CONGRATULATIONS AND GOOD LUCK TO EMILY AND ANDREW CARON WHO ARE GETTING MARRIED TODAY! BOTH ARE CLIENTS WITH CFG AND HAVE BEEN LONG TIME FRIENDS OF MINE. THEY SUPPORTED ME FROM DAY 1 AND I DON'T DOUBT THAT THEY WILL ENJOY A GREAT LIFE TOGETHER.

THE BOX WILL BE CLOSING AT 4:00PM TODAY SO THAT I CAN GET MY ASS TO THE RECEPTION!

STARTING JULY 1ST- WE WILL BE CHANGING THE PRICING REGIMENT AT CROSSFIT GROTON. AFTER A TON OF RESEARCH AND CAREFUL CONSIDERATION, I'VE DECIDED TO OFFER 1 GROUP PACKAGE AS MANY OTHER CROSSFITS HAVE NOW BEGUN DOING. THAT PACKAGE WILL BE THE FOLLOWING:

UNLIMITED GROUP SESSIONS MONTHLY- $100

REMEMBER, THIS IS PERSONAL TRAINING ON A GROUP BASIS AND WILL BE CHEAPER THAN ANY GYM IN THE AREA.

ALL DISCOUNTS FOR FIRE, POLICE, MILITARY, EMS, STUDENTS, AND UNION MEMBERS WILL STILL PERTAIN.

FURTHERMORE, OPEN GYM WILL STILL BE OFFERED FOR $50/MONTH.

ANYONE WHO HAS BEEN A MEMBER TO THIS POINT WILL HAVE THE OPTION OF RETAINING THE CURRENT PLAN THAT THEY'RE ON. FOR INSTANCE, IF YOU WISH TO STAY AT 8 SESSIONS/MONTH, YOU MAY.

THIS DEAL WILL SAVE MONEY FOR MANY AND GRANT OTHERS THE OPPORTUNITY TO COME AS MUCH AS THEY WANT FOR MUCH CHEAPER.

MEMBERS WILL BE REQUIRED TO SIGN UP FOR CLASSES USING THE DESIGNATED SCHEDULES. OTHERWISE, CLASSES WILL BE ADMINISTERED ON A FIRST COME, FIRST SERVE BASIS- ON THE HOUR.

PLEASE FEEL FREE TO TEXT ME WITH ANY QUESTIONS, COMMENTS, OR CONCERNS. YOU MAY EMAIL ME AS WELL AT CROSSFITGROTON@HOTMAIL.COM

 AS USUAL, THANK YOU ALL FOR YOUR SUPPORT DURING OUR GROWTH AT CFG... AND NOW ONTO THE WODIFICATION...

STRENGTH: DYNAMIC PRESS 3-3-3-3-3 (BANDS, KB'S, UNEVEN TERRAIN, CHAINS, ETC.)

METCON:

1000 M ROW

THEN... CLOCK STARTS IMMEDIATELY

AMRAP 10 MINUTES

3 PULLUPS
3 BOX JUMPS 36"

POST ROW TIME AND TOTAL AMRAP REPS TO THE BOARD!

GOOD LUCK BOYS AND GIRLS...

HOURS FOR SATURDAY:

800AM- GROUP SESSION
900AM-NOON- OPEN GYM
NOON- GROUP SESSION
100PM-200PM- OPEN GYM
200PM- GROUP SESSION
300PM- GROUP SESSION
CLOSE AT 400PM

HOURS FOR SUNDAY:

1000AM-NOON- OPEN GYM
NOON-GROUP SESSION
100PM-200PM- OPEN GYM
200PM-GROUP SESSION
300PM-GROUP SESSION
CLOSE AT 400PM



HERE'S AN OLDY OF ME AND BOBCAT DURING OUR RINK YEARS... CONGRATS BUDDY!

OPEN GYM 062411

WHAT IS OPEN GYM?

So, I'd just like to take a minute to explain exactly what open gym is... At this time, open gym is a free amenity that I offer to anyone who has purchased group session packages. It allows people to come in and work on "goats" or other weaknesses. It is not a time for classes or instruction. You will be on your own. On Grady Strength days, Chris will be available to help people with their technique, timing, etc. Chris's specialties are in powerlifting and strength development- I strongly encourage everyone to take advantage of this. During the open gym time frame, a staff member will always be present to help time, count, spot, etc. This time is allocated for personal motivation, focus, and accomplishment on your own accord. It is my aspiration that people will take what they learned during our group sessions and implement them. It is also an opportunity for you to get the best bang for your buck. If you have a special WOD that you would like to hit, would like to make up a WOD from our programming that you missed, or would just plain like to work on strength, that time is for you. As a previous open gym member, I found that time essential to drive myself. In the real world, we won't always have the crutch of a trainer to put us in check and drive us through the workout.

Open gym time will take place every four days when I work the firehouse and also runs from 9a-2p on the days I'm not at the firehouse (3 in a row). In an effort to keep our overhead low and thus keep membership prices low, we will be trimming down some of the hours. Operating hours will now be posted daily on the blog, on the door of the gym, and in the box. The following are the hours for FRIDAY 062411:

FRIDAY 062411

6:00 am Group Session
12 noon Group Session
1:00 pm One-on-One/Open Gym
2:00 pm - 7:00 pm Open Gym

WOD 062311

Sorry for the missed update yesterday guys! Part of me didn't want to update it for fear that no one would show up do to the severity of the routine. Pretty rough. We've got a little tabata for you today followed up by a little grip torture. Just a heads up that we will be closing early on Saturday at 4 pm. Two of my good friends and our family members at CrossFit Groton (Andrew and Emily) are tying the knot!

Chris will be in on Sunday to devistate everyone. Nick Silvia, Tristan, Harry, Jimmy Connelly, and I will be heading up to the Warrior Dash to set a course record in the Warrior Dash. This should be a cake walk after doing Tough Mudder and Ruckus. Speaking of Tough Mudder, please let me know if you're interested in doing it with out VA Team. The date is Sunday October 23rd and spot fill up fast. This should be a blast.

And onto the WODerbation!

Complete 8 rounds of 20 seconds work followed by 10 seconds of rest of each of the following

WALLBALLS
PUSHUPS
CLEANS 115#

then...

1 Farmer Carry around the building with max load... only do this once at the end.

Complete 8 rounds of each before moving onto the next one and take 1 minute rest between exercises.

Post Total Reps to Comments




Our box has been registered for the 9/11 Throwdown which will be raising money for the Disposable Heroes Project... If you'd like to make a donation, stop by the box or click the link below to make a donation via Paypal

http://www.thedisposableheroesproject.com/merchandise.html

Devine Ranting 11.4

DISCIPLINE...

So what exactly does this word mean? It came as no coincidence that I placed my close friends' picture over the word in our gym and it certainly came as no coincidence that  put it on the new wrist bands that I've had made up. The word not only constitutes an action, but an act. Disciplining could mean instilling order, creating a pathway, revealing a lifestyle, or forming a mold. The beauty of discipline is that it can be bestowed on almost anything rational or irrational, live or dead, old or young. Discipline could be used in raising a kid, shaping a piece of wood for a boat, or molding yourself into something you wish to one day become. The only variable factor that determines the success of discipline is the integrity the subject.

I like to think that CrossFit naturally attracts people that have a dynamic personality and high degree of personal integrity. With this sort of homogenous base that CrossFitters possess, a slight to moderate implementation of discipline can mean all the difference in the world.

So, enough psychological babble... What does discipline mean to us?

The discipline to come back to the box 5 days a week and leave it all on the floor...
The discipline to maintain a decent diet and resist excess of those delicious vices we all have...
The discipline to take on a WOD that contains a "goat" or weakness, finish it, own it, and improve on it rather than avoid it...
The discipline to perform every rep to full range of motion, every time, every workout...
AND THE ONE THAT I FREQUENTLY OVERLOOK-
The discipline to take a break when that break is needed and listen to our body when it's under too much stress...

See, training is where this all starts. If we can remain grounded in this setting where lives and livlihoods aren't on the line, then we are bound to transfer such disciplines to our daily lives.

I.E.

The discipline to listen to your parents when they tell you not to do something...
The discipline to think about what we do before we do it...
The discipline to check or equipment every time, everyday...
The discipline to listen to a superior even if you don't agree because they may know or see something you don't...
The discipline to prevent and resist complacency in every facet of our lives...

Think about it... because what we do goes beyond the physical.

WOD 062111

Hope everyone enjoyed the weekend and open gym yesterday with Mr. Grady. Wasn't able to post yesterday due to the amount of stuff going on at the FD. Andy put together a nice modified version of "Chipper" for everyone.

CROSSFIT GROTON NEWS:

Relay for Life: Due to the hectic schedules of everyone wishing to participate and our late entry into the event, we won't be able to make a heavy enough showing for the Relay for Life to keep a constant loop around the track. So, we're gonna try again next year. Nonetheless, we were able to raise a good chunk of money for the American Cancer Society through your support.

Schedule Changes: Being that we're still in our growing stages at CrossFit Groton, I've been playing around with the schedule to see what best suits everyone's needs. Stay tuned to the posted schedules in the gym to see any changes. I'd also like to encourage everyone to use those schedules and sign up for your sessions as it truly helps the other trainers and I make sure that class sizes stay functional. Remember, classes start at the beginning of the hour. I will be posting the schedules on the front door and on this blog so that everyone can check them as needed starting this week.

Fitch Football: As many of you have probably already noticed, we will be welcoming the Fitch Football team once a week on Sundays as of July 2nd. Every Sunday 10am to 2pm will be allocated to these players through the Summer. From 2-4pm on Sundays I will still hold 2 group sessions.

Equipment: It's no secret that part of the CrossFit culture is dropping weight and maintaining controlled intensity throughout our workouts. That being said, please be careful with certain pieces of equipment like the following:

-Rower- please be sure that you don't let the handle go flying no matter how tired you are. This can break the chain, damage the equipment, and hault the workout.

-Kettlebells- The handles do break so please don't drop them.

Beaten bars and other various pieces of equipment pretty much come with the territory, but please be careful nonetheless. Thanks guys!

As always, we will be continuing to dream up and particpate in any and all great events in and around Groton. If any of you have any questions, comments, or concerns about anything regarding the gym, shoot me an email at

crossfitgroton@hotmail.com

and I'll do everything I can to accommodate your needs and merge them with what's best for the box. As always, thank you all for joining our family.

Tim

AND ONTO THE WOD:

SKILL: DETERMINE YOUR MAX HEIGHT BOX JUMP UNDER SUPERVISION OF YOURS TRULY...

METCON:

15 MIN AMRAP:

5 SINGLE-ARMED DUMBELL OVERHEAD SQUATS EACH ARM WITH MAX DB LOAD
10 DOUBLE UNDERS / 30 SINGLE UNDERS



I'D LIKE TO CONGRATULATE JANEIL ON HER PARTICIPATION IN THE CROSSFIT GAMES NORTHEAST REGIONALS THIS PAST WEEKEND! WE WERE LUCKY ENOUGH FOR HER TO HAVE CHOSEN TO SPEND THE LAST MONTH WITH US AT CROSSFIT GROTON TRAINING FOR THIS EVENT DURING OPEN GYM. FOR THOSE OF YOU WHO WERE FORTUNATE ENOUGH TO MEET HER, SHE IS AN ABSOLUTE SWEETHEART AND A VERY TALENTED CROSSFITTER. I WANNA JANEIL AND HER HUSBAND ALL THE LUCK IN THE WORLD AS THEY HEAD OUT WEST TO FULFILL HIS DUTIES WITH THE NAVY! GREAT JOB HONEY!

WOD 061811

AS POSTED, THE GYM WILL NOT OPEN UNTIL NOON TODAY. THE TOUR DE NOANK IS HAPPENING IN THE MORNING TIME STARTING AT ESKER POINT. REGISTRATION BEGINS AT 830A AND THE 5K IS AT 10A. SOUNDS LIKE WE'RE GONNA HAVE QUITE THE TURNOUT FROM THE GYM.

AFTERWARDS, I'LL BE HEADED IN TO OPEN UP THE BOX. WE'LL BE WORKING ON THE FOLLOWING...

SNATCH  2-2-2-2-2-2-2

FATHERS' DAY WE WILL BE CLOSED SO THAT WE CAN ALL SHOW SOME LOVE TO OUR DADS!

SEE YOU IN THE BOX...

WOD 061711

I'd like to give a couple of birthday shout outs to Jeff Erhart, one of my coworkers at the firehouse and members at the gym. Also, our graduate Sammy Vasquez will be turning the big 1-8 today and finishing up at Fitch at 6:00P. Unfortunately, I'm stuck working, but it'd be great if some of you were able to make an appearance for the big guy.

And onto the WOD... a little more from CrossFit Football

10...1

Power Cleans 135#
Pullups

For Time

Scale as needed... See you in the box!

MILE RUNS!

So, here are the shots that I got in yesterday... Very impressive and creative










GREAT JOB EVERYONE! I think Chris might have to take the prize for pushing a 2 ton vehicle around the building 3 times...

WOD 061611

OPEN GYM IN THE BOX TODAY LADIES AND GENTS... I'VE PUT THIS ONE UP ON THE BOARD FOR THOSE OF YOU WILLING TO TAKE IT DOWN.

STRENGTH: BENCH PRESS 1 REP MAX

METCON:

RUN 1 MILE (3X AROUND BUILDING)
WITH THE TOUGHEST OBJECT YOU CAN

WINNER, WHO WILL BE JUDGED BY MYSELF WILL GET A FREE T SHIRT

POST TIMES, OBJECTS, NAMES TO BOARD. FEEL FREE TO SEND ME A PIC ON MY PHONE TOO...

WOD 061511

the sun is back. its a beautiful day and i have a beautiful wod for you guys.

8 rounds of

100 yard sprint
8 front squats with kb alternating arms
8 plyo pushups with a 45 lbs plate

for time

we are also gonna be doing a little rope climbing to get the ball moving today. see u guys in the box...

WOUNDED WARRIORS PROJECT

I'D LIKE TO KEEP ALL MY MEMBERS AND THE COMMUNITY UP TO DATE ON MY MISSION. WE HAVE 2 MEMBERS AND I HAVE EVEN MORE FRIENDS WHO HAVE BEEN MESSED UP OVERSEAS IN THE CURRENT CONFLICTS. SOME OF THESE GUYS HAVE INJURIES THAT ARE MORE OBVIOUS, OTHERS WALK AROUND AND YOU'D NEVER EVEN KNOW THE AILMENTS THEY STRUGGLE WITH DAILY. MOST VETS HAVE HEARING THAT IS SHOT AND WILL NEVER BE RECOVERED. OTHERS HAVE LONG LASTING MOBILITY ISSUES FROM FRACTURES AND NERVE DAMAGE SUSTAINED DURING IED HITS.

FEW OF YOU KNOW THAT MY GRANDMOTHER WHO JUST PASSED AWAY WAS A 2ND LT IN THE ARMY DURING WORLD WAR II. HER JOB WAS TO RECEIVE AND REHAB VETS WHO HAD LOST LIMBS OR BECOME OTHERWISE DISABLED DURING BATTLE. OUT OF RESPECT AND HONOR FOR HER, I'VE DECIDED TO CARRY ON WHAT SHE CONSIDERED SOME OF HER BEST YEARS.

PLANNING HAS BEGUN TO HAVE SEVERAL FUNDRAISERS HERE AT CROSSFIT GROTON OVER THE SUMMER IN AN EFFORT TO RAISE FUNDS THAT WILL HELP OUR WOUNDED WARRIORS. NAVY CORPSMAN JON ARROYAVE AND I BOTH HAVE TEAMS THAT ARE STACKING UP FOR TOUGH MUDDER NJ AND VA. THE PROCEEDS OF THESE EVENTS WILL GO DIRECTLY TO THE WOUNDED WARRIORS PROJECT.

I'VE ALSO HAD CROSSFIT GROTON BANDS MADE UP THAT ARE IN THE CLIENTS' LOUNGE. THEY ARE $2. A DOLLAR OF EVERYONE PURCHASED WILL GO TO THE WOUNDED WARRIORS' PROJECT WHEN I ATTEND TOUGH MUDDER IN OCTOBER.

WE ARE ALSO PLANNING A "FIGHT GONE BAD" FUNDRAISER FOR THIS SUMMER. IT WILL BE A 2 DAY EVENT WITH TEAMS OF 3-6 AND WAVES EVERY 30 MINUTES. THE DEFINITE DATE AND EXACT DETAILS OF THE EVENT WILL BE RELEASED SHORTLY.

ANYWAY, I FIGURED I'D KEEP YOU UP TO DATE AND GIVE YOU A LITTLE INSIGHT AS TO WHY THIS CAUSE IS SO NEAR AND DEAR TO ME. PLEASE LET ME KNOW IF YOU ARE WILLING TO HELP IN ANYWAY, PURCHASE A BAND, AND GIVE ME ANY IDEAS FOR ANY OTHER FUNDRAISERS YOU CAN THINK OF...

WOD 061411

MORNING EVERYONE! I WANNA WELCOME ABOARD JEFF MAZZELLA WHO CAME IN FOR THE FIRST TIME THIS MORNING. JEFF IS LEVEL ONE CERTIFIED AND WILL BE SHADOWING ME FOR A LITTLE WHILE TO GET AN IDEA OF MY COACHING STYLE. HE'LL ALSO BE GETTING TRAINED AS A CLIENT TOO. I'D LIKE EVERYONE TO WELCOME HIM TO THE FAM. THE BEST PART IS THAT HE HAD NO PROBLEM DIVING RIGHT INTO THIS WORKOUT...

SKILL: MUSCLE UP PROGRESSIONS
            WE'RE GONNA TAKE A LITTLE WHILE IN THE GROUP SESSIONS TO GO OVER THE MUSCLE UP AND IDENTIFY WHAT'S KEEPING SOME OF US FROM PERFORMING IT...

METCON:

4 ROUNDS OF:

1 MIN KNEE TO ELBOW BURPEES
1 MIN 24" BOX JUMPS
1 MIN KB SWINGS 55#
20 SEC REST

FOR MAX REPITITIONS



ON ANOTHER NOTE... SOUNDS LIKE WE'LL BE HAVING QUITE A FEW FOOTBALL PLAYERS THIS SUMMER AT THE BOX. SUNDAYS 10A - 2P WILL BE DEDICATED TO THE FITCH FALCONS AND WE'LL ALSO BE HOSTING QUITE A FEW OF OUR STONINGTON BEARS. OUR VERY OWN NICK SILVIA AND HIS BOYS TRISTIN, HARRY, DREW, JIMMY HAVE BEEN POPPIN IN FOR THE LAST FEW MONTHS IN PREPARATION FOR THIS SEASON. IT'S MY HOPE TO GET A GOOD PICTURE OF ALL MY CROSSFIT GROTON MEMBERS WHEN THESE 2 TEAMS GO AT IT. YOU CAN BET THAT WE'LL BE SHOWING UP WITH A LARGE AUDIENCE TO SUPPORT OUR BOYS ON BOTH TEAMS.

A REMINDER! SAMMY VASQUEZ'S GRADUATION IS FRIDAY JUNE 17TH AT 6:00 PM AT FITCH SENIOR HIGH SCHOOL. LET'S SHOW UP TO CONGRATULATE HIM ON THIS ENORMOUS STEP. HOPEFULLY I DON'T HAVE TO WORK THE BAR...

061311 WOD

IT'S MY PLEASURE ONCE AGAIN TODAY TO WISH OUR BEAUTIFUL SARA PANUCCI A HAPPY BIRTHDAY! SARA IS ONE OF MY OG CROSSFIT GROTONITES! WHEN SHE STARTED, IT WAS EVERYTHING I COULD DO TO GET HERE TO RUN A MILE WITH ME. THE OTHER DAY, SHE FINISHED "MURPH" IN A VERY RESPECTABLE TIME. SHE'S INCHES AWAY FROM GETTING HER FIRST PULLUP, LOOKS GREAT, AND HAS ONE OF THE BEST SQUATS IN THE GYM. CONGRATULATIONS SWEETHEART! ENJOY YOUR DAY!

STRENGTH: PUSH JERK 7 X 2

METCON:

5 ROUNDS OF:

10 REPS, SUMO DEADLIFT HIGH PULL WITH 95#
10 MED BALL CLEANS WITH 20#
400 M RUN

FOR TIME

SCALE AS NEEDED... SEE YOU IN THE BOX!

I'D ALSO LIKE TO TAKE A MINUTE TO CONGRATULATE MY CAPTAIN ON GETTING HIS FIRST PULLUP AT THE FIREHOUSE YESTERDAY. IN THE LAST WEEK AND A HALF HE'S PR'D TWICE ON DEADLIFT AND BACK SQUAT WITH SOME VERY RESPECTABLE WEIGHTS. NOT TO MENTION, HE RAN TOUGH MUDDER WITH ME EVEN AT HIS OLD AGE... JK BOSS. HE'LL BE JOINING MIKEY, PAT, JASON COMBS, AND MYSELF AT TAKING ON THE CHALLENGE ONCE AGAIN IN VA OCTOBER 23RD. ONE BAD ASS MO FO!

WOD 061211

I'D LIKE TO WISH A HAPPY BIRTHDAY TO JASON COMBS! THANKS FOR BEING A GREAT FRIEND AND FAMILY MEMBER TO ALL OF US AT CROSSFIT GROTON.

STRENGTH: DEADLIFT 4 X 10 AT 60% OF YOU 1 REP MAX

METCON:

AMRAP IN 10 MIN. OF:

1 TIRE FLIP
1 BURPEE
1 JUMP INTO THE CENTER OF THE TIRE
1 JUMP OUT OF THE TIRE



JUST LIKE TO TAKE A MINUTE TO OUTLINE ONE OF OUR SUCCESS STORIES AT CFG. SAMMY HAS LOST 30 LBS SINCE HE STARTED 4 MONTHS AGO. HE'S ADDED 150+ LBS. TO HIS DEADLIFT AND ADDED 2 ROUNDS +4 FOUR PULLUPS TO HIS "CINDY" SCORE. HIS PUSHUPS WERE REGULAR RATHER THAN FROM THE KNEES AND HIS PULLUPS WERE DONE WITH A BLUE BAND RATHER THAN A GREEN ONE. THESE LITTLE TRIUMPHS ALL ADD UP OVER TIME TO A BIG CHANGE. SAMMY WILL BE GRADUATING FROM FITCH SENIOR HIGH SCHOOL ON FRIDAY, JUNE 17TH. I'M ENCOURAGING THE WHOLE CFG CREW TO MAKE A SHOWING FOR IT! GREAT JOB SAMMY!

WOD 061111

MOBILITY:  SUN DIAL STRETCHES AND SCAPULAR WALL SLIDES

METCON:

10...1 OF EACH OF THE FOLLOWING:

POWER CLEANS 135/95/65
JUMPING SQUATS

FOR TIME

HAVE FUN GUYS AND ENJOY THE WEEKEND! BE SAFE. HOPE TO SEE YOU IN THE BOX...

DEVINE RANTING 11.3

   GOOD MORNING LADIES AND GENTLEMAN... TODAY I'D LIKE TO BRIEFLY ADDRESS AN OBVIOUS ISSUE THAT I HAVE WITH GLOBOGYMS. EVEN PRIOR TO MY INVOLVEMENT WITH CROSSFIT, I BATTLED WITH THE TRADITIONAL GYM.
   AT ONE OF THE FIRST GYMS I JOINED, RACKS AND MACHINES WOULD BE OCCUPIED FOR HOURS AT A TIME BY MEATHEADS THAT WOULD HAVE TO TAKE 20 MINUTES BETWEEN SETS TO LOOK AT THEMSELVES IN THE MIRRORS, ADJUST THEIR WRIST WRAPS, MAKE SURE THEIR SCROTUMS WERE STILL ATTATCHED, GET EACH OTHER ALL FIRED UP AND THEN MAKE THEIR LIFT. I QUICKLY LOST INTEREST.
   AT THE NEXT GYM, ONE OF THE CO-OWNERS MADE MONEY ON THE SIDE SELLING PREPAID LEGAL. FAR BE IT FOR ME TO JUDGE HIM FOR DOING SO. NONETHELESS, NOT A SINGLE CLIENT COULD WALK THROUGH THE DOOR WITHOUT HIM MAKING A PITCH TO PURCHASE IT. IT WAS SUCH A SOURCE OF ADDITIONAL STRESS TO MANY CLIENTS THAT IT BECAME THEIR SOLE REASON FOR DEPARTING FROM THE FACILITY.
   AND THEN THERE WAS W.O.W.- THE SUBJECT OF MY NEW T SHIRTS. I JOINED THERE OUT OF CONVENIENCE AND THE NEED TO WORKOUT SOMEWHERE. IT WASN'T LONG BEFORE WE BEGAN FIGHTING. I REPEATEDLY CONFRONTED FOR DROPPING OR AGRESSIVELY SETTING DOWN THEIR RUBBER COATED PLATES ON THEIR RUBBER FLOORS OR RUBBER SIDED LIFTING PLATFORMS. EVEN AFTER I MADE DRASTIC ATTEMPTS TO CONFORM TO THEIR RULES, I STARTED GETTING HAGGLED FOR USING CHAULK- AN ITEM THAT ONLY AIDS WITH GRIP AND SAFETY IN A GYM. IT WASN'T SOON AFTER THAT THIS COCKY, MOM-VAN DRIVING LOSER THAT WORKED THE COUNTER AND TRIED TO GIVE EVERYONE FITNESS ADVICE CALLED ME OVER TO THE DESK. HE BROKE OUT A RULE SHEET. ON IT INCLUDED ALL OF THE CROSSFIT-ORIENTED CULTURAL CHARACTERISTICS THAT I WAS PERFORMING IN VIOLATION. I HAD TO LAUGH MY ASS OF THOUGH WHEN I READ THE BOLD PRINT THAT STATED "THERE WILL BE ABSOLUTELY ZERO TOLERANCE FOR STEROID USE OR DISTRIBUTION..." I FOUND THE ITEM AMUSING DUE TO THE FACT THAT ONE OF THEIR STAFF MEMBERS WAS THE ONE SELLING THEM.
     IT WASN'T UNTIL RECENTLY THAT I WAS FINALLY ABLE TO BREAK FREE FROM THEIR CLUTCHES BY SENDING A SIGNED LETTER VIA CERTIFIED MAIL TO THEIR MAIN GYM. THEY LOVE DRAGGING YOU INTO THESE CONTRACTS SO THAT WHEN YOU REALIZE HOW USELESS THEIR "HEALTH CLUB", YOU CAN'T GET OUT!
    AND THEN I JOINED A BOX WHICH I WILL KEEP NAMELESS... I SIGNED UP WITH ONE OF THE ENTHUSIASTIC OWNERS THAT ADVERTISED VARIOUS OPEN GYM TIMES AND SEEMED TO BE THE REAL DEAL. OVER THE COURSE OF MY FIRST 6 MONTHS, I WOULD SHOW UP DURING DESIGNATED OPEN GYM TIMES AND THE GYM WOULD BE CLOSED. I WOULD CONTACT THE OWNER WHO WOULD RESPOND, "I DON'T KNOW, I'M IN NEW YORK..." WHEN I'D ASK HIM WHERE THE OTHER OWNERS WERE, HE'D RESPOND, "PROBABLY OUT TO LUNCH..." I REMEMBER ASKING MYSELF HOW MUCH SH_T I'D BE IN IF SOMEONE CALLED THE FIREHOUSE  OR 911 REPORTING AN EMERGENCY TO GET THE RESPONSE, "YEA, THEY'RE OUT TO LUNCH..."
   THIS WAS JUST THE START. AS A LEVEL 1 CERT, I WOULD PICK OUT COMMENTS THAT TRAINERS WOULD MAKE. NOW, DIFFERENCE IN OPINION IS ONE THING, BUT BESTOWING FLAWED FACTS ONTO CLIENTS IS ANOTHER. THE MOST IMPORTANT QUALITY OF A LEADER IS TO ADMIT IT WHEN THEY DON'T HAVE AN ANSWER TO A QUESTION RATHER THAT PRODUCE A FLAWED ONE. FAMOUS COMMENTS THAT DERIVED FROM THIS BOX WERE...

"IF YOU'RE FAILING THE LIFT, JUST GO HEAVIER TO BREAK YOUR PLATEAU..."
THE FOLLOWING WAS POST TABATA DRILLS... ANYONE WHOSE DONE THEM CAN TELL YOU ITS WRONG

"TABATA IS GOING TO BE THE EASIEST THING YOU DO HERE!!!"

THIS ONE WAS TO A WHOLE CLASS PERFORMING FRONT SQUATS WHO COULDN'T EVEN AIR SQUAT PROPERLY...

"YOU SHOULD NEVER TRY TO FRONT SQUAT ANYTHING YOU CAN'T POWER CLEAN..."

WHHHHHHAAAAT???

IN FACT, THE FRONT SQUAT SHOULD BE A RELATIVE GAUGE AS TO WHAT YOU CAN OR CAN'T CLEAN. FOR INSTANCE, MY PR FRONT SQUAT IS 245 AND MY PR CLEAN IS 225. THE COMMENT ABOVE IS INVERTED.

MORAL: NOT ALL CROSSFITS ARE CREATED EQUAL.

SO HERE IS THE LONG STORY MADE SHORT.

WE DON'T USE MIRRORS BECAUSE WE 1) DON'T WANT PEOPLE STARING AT THEMSELVES WHEN THEY SHOULD BE WORKING OUT AND 2) DON'T WANT TO PROVIDE A VISUAL QUE FOR SOMEONE TO CORRECT A LIFT. YOU SHOULD BE FORCED TO RECOGNIZE TECHNIQUE BY FEELING IT, NOT LOOKING FOR IT. IN THE EXTERIOR WORLD, YOU'LL HAVE NO MIRRORS.

WE USE CHAULK BECAUSE IT REMOVES MOISTURE FROM YOUR HANDS. WHEN IT COMES TO KIPPING PULLUPS, VARIOUS OLYMPIC LIFTS, AND ROPE CLIMBS, IT IS STRONGLY ENCOURAGED BECAUSE IT INCREASES SAFETY. IF YOU LOSE YOUR GRIP DURING A KIP, YOU'RE GONNA GET HURT.

WE DON'T HAVE AIR CONDITIONING BECAUSE WE WANT TO ENCOURAGE YOUR BODY TO HEAT/COOL ITSELF EFFICIENTLY AND NATURALLY. FURTHERMORE, WE WANT YOU TO BE READY TO WORK IN THE ENVIRONMENT THAT YOU'LL HAVE TO. TRUST ME, IF I COULD METCON IN A STRUCTURE FIRE I WOULD.

WE DROP WEIGHTS AND USE RUBBER PLATES BECAUSE MANY LIFTING INJURIES COME DURING UNCONTROLLED ECCENTRIC CONTRACTIONS, FAILED LIFTS, OR WHILE SETTING THE WEIGHT DOWN. DOING THIS ALSO SAVES TIME AND ENERGY DURING METCONS AND ENSURES THE BEST TIME FOR YOU.

I DON'T BELIEVE IN BOOTCAMPS BECAUSE CROSSFIT IS UNIVERSALLY SCALABLE. THAT MEANS THAT MY MOM CAN AND WILL DO THE SAME WORKOUT THAT I DO- JUST WITH CERTAIN MODIFICATIONS. I THINK BOOTCAMPS ARE JUST ANOTHER WAY FOR SOME PLACES TO SQUEEZE MONEY OUT OF YOU.

THE DIFFERENCE BETWEEN THIS AND P90X...

1) TONY HORTON CAN'T JUMP THROUGH THE SCREEN AND TELL YOU WHAT YOU ARE SCREWING UP ON

2) ARE MOVEMENTS ARE FUNCTIONAL AND USEFUL IN THE REAL WORLD. THERE DON'T LOOK LIKE THE SIDEWALK OLYMPICS AT A FRIDAY NIGHT DUI CHECKPOINT. WE AIM TO INCREASE POWER IN YOUR DAILY LIFE AND IMPROVE OTHER HUMAN FUNCTIONS SUCH AS SPEED, BALANCE, FLEXIBILITY, ENDURANCE, STAMINA, STRENGTH, AGILITY, AND COORDINATION.

3) OUR PRIMARY OBJECTIVES ARE NOT "BEACH BODIES", ALTHOUGH MOST OF US END UP WITH THEM...

ANYWAY, I'M DONE FOR THE DAY... HOPE YOU ENJOYED THIS ONE.

WOD 061011

HOPE YOU GUYS ALL ENJOYED OUR SNATCH WORK YESTERDAY... NEW T-SHIRTS HAVE BEEN ORDERED WITH THE LOGO FROM THE FRONT DOOR AND A FAMOUS LITTLE PHRASE SPAWNED BY ONE OF OUR LITTLE CLIENTS. THEY SHOULD BE IN NEXT WEEK.

GYM WILL BE CLOSING AROUND 6P TONIGHT BECAUSE OF AN ENGAGEMENT I'VE GOT.

AND ONTO THE WORKOUT OF THE DAY...

DYNAMIC SQUATS

5-5-5-5-5+

THEN...

10 MIN OF JUMP ROPE WORK

WOD 060911

HELLO! SORRY I FORGOT TO POST YESTERDAY, WE WERE BALLS OUT AT THE FIREHOUSE. ANYWAY, JUST AN UPDATE ON SOME UPCOMING EVENTS THAT WE'RE PARTICIPATING IN...

RELAY FOR LIFE IS JUNE 25TH AND 26TH- IF YOU HAVE  INTEREST IN PARTICIPATING, LEMME KNOW. YOU CAN ALSO DONATE TO OUR TEAM BY SEARCHING FOR THE CROSSFIT GROTON TEAM ON THE NEW LONDON COUNTY RELAY FOR LIFE WEBPAGE.

TOUR DE NOANK- JUNE 18TH- 5K- TALK TO ME FOR MORE DETAILS

WARRIOR DASH- JUNE 26TH- GONNA BE RUNNING OUT OF THE 130P WAVE ON SUNDAY IF ANY OF YOU WANT TO TRY AND SIGN UP

AND ONTO THE WOD...

"RANDY"

75 POWER SNATCHES, 75#

SCALE AS NECESSARY

THIS IS A HERO WOD THAT WAS PERFORMED BY THE ENTIRE LAPD SWAT IN MEMORY OF ONE OF THEIR FALLEN BROTHERS WHO WAS SHOT AND KILLED ON DUTY...

I LOVE THIS ONE.

WOD 060711

DON'T FORGET ABOUT THE UP AND COMING 5K IN NOANK AT ESKER POINT GUYS. I'D REALLY LIKE TO SEE EACH AND EVERYONE OF YOU THERE REPRESENTING THE BOX. WE'VE GOT KNOW TSHIRTS IN WHICH ARE CERTAINLY TURNING SOME HEADS IN THE AREA. $15 A POP. I'M GONNA SHOOT TO GET SOME MORE TRADITIONAL ONES WITH THE LOGO FROM THE FRONT DOOR DONE UP VERY SHORTLY.

ENDURANCE:

RUN 1 MILE

STRENGTH:

3 X 10 BACK EXTENTIONS

METCON:

7 ROUNDS OF:

2 WALL CLIMBS
5 CLEANS 135#
7 RING DIPS

FOR TIME



PROBABLY ONE OF THE BEST PICTURES EVER... FULL VISUAL DEFINITION OF HOW WE ROLL AT CFG!

NEWBIES!!!

I JUST WANNA TAKE A MINUTE TO RECOGNIZE AND WELCOME A FEW NEW PEOPLE THAT WE'VE GOTTEN AT CROSSFIT GROTON OVER THE LAST FEW WEEKS. I'M PUMPED TO HAVE SUCH A DYNAMIC CREW THAT MENDS SO WELL TOGETHER. TO THE MEMBERS THAT HAVE BEEN AROUND SINCE OUR OPENING, I WANT TO THANK YOU AS ALWAYS AND ASK THAT YOU WELCOME THESE GUYS AND GIRLS WITH OPEN ARMS...

THANE AND JUSTIN- 2 LARGE VETERAN POWERLIFTERS THAT CAME FROM SOUTH SHORE. FUNNY AS HELL AND SOME OF THE HARDEST WORKERS I'VE SEEN. JUSTIN RESPONDS WELL TO YELLING!

BEN FROM FLORIDA- AWESOME DUDE AND A PRETTY EXPERIENCED CROSSFITTER WHO TOOK A JOB IN THE AREA WITH AIRPLANES

7FT TALL JUSTIN- WATCH OUT FOR THIS TRACK STAR. CAN'T MISS HIM- BIG SMILE AND FAST AS MO FO

CODY, JON, AND JEREMY- SOME LOCAL TROOPS FROM THE NAVY BASE. JON AND JEREMY ARE NAVY CORPSMAN. JON JUST GOT BACK FROM A TOUR OF DUTY AND IS GROWING INTO AN EXTREMELY TALENTED CROSSFITTER

JOHN CHIANGI- OWNS THE WAREHOUSE NEXT DOOR AND CAME OVER ONE DAY CUZ HE WANTED TO SEE WHY THE WALL WAS SHAKING... HAHA! WHEN HE SAW WHAT WE WERE DOING, HE HAD TO HAVE A PIECE. DON'T LET THE GREY HAIR FOOL YA, THIS GUY IS STRONG AS A BULL!

BIG ED- SPEAKING OF STRONG... ONE OF MY COWORKER'S DADS HAS JOINED THE CREW. NOT ONLY IS HE 57, BUT HE CAN OUT WORK MOST OF THE GUYS HALF HIS AGE. HE'S ALSO PUT TOGETHER A 531 WORKOUT SPREADSHEET THAT AUTOMATICALLY CALCULATES YOU WEIGHTS FOR ALL YOU POWERLIFTERS OUT THERE.

ANNETTE- ONE OF THE SWEETEST PEOPLE I'VE EVER MET. SHE USUALLY COMES IN AROUND 8AM AND LOVES HAVING NEW PEOPLE TO WORKOUT WITH. HER FORM IS UNBELIEVABLE, AS IS HER WORK ETHIC!

YOU'LL ALSO SEE A FEW NEW OPEN GYMERS, JANEIL (TRAINING FOR THE CROSSFIT GAMES) AND CHRIS JONES, A LOCAL RUGBY PLAYER AND COLLEGE STUDENT- BOTH AWESOME PEOPLE

ALSO ON THE ROSTER WILL BE A LOCAL MARINE AND WAR VET BY THE NAME OF ADRIAN AND HIS COUSIN NICK PERRY- THESE GUYS ARE HILARIOUS, VERY COACHABLE- AND HAVE BEEN SAVED FROM THE DEPTHS OF WORKOUT WORLD

ALSO JOINING THE CREW WILL BE 2 MORE OF MY COWORKERS FROM THE FIREHOUSE- KEITH "HECTOR" GOMEZ AND JEFF ERHART

WE'VE ALSO RECEIVED ANOTHER SAILOR BY THE NAME OF DUSTIN, RECOMMENDED TO US BY RANDY AS SECT. DUSTIN IS A TRIP AND A HARD WORKER. HE'S GOT AN EXCELLENT FOUNDATION AND I'M PUMPED TO HAVE YET ANOTHER SERVICEMAN IN OUR GYM.

ANYWAY, THANK YOU ALL AGAIN FOR YOUR SUPPORT. I'M FIRED UP THAT WE'LL BE HOSTING SOME HIGH ENERGY GROUP SESSIONS THAT CONTRIBUTE TO THE ALREADY GREAT VIBE AND INTENSITY THAT WE'VE GOT AT CFG! KEEP SPREADING THE NEWS- IT HURTS SOOOO GOOD.

WOD 060611

HERE'S A LITTLE LEG BLASTER PUT TOGETHER BY ANDY AND I LAST NIGHT...

15 MIN AMRAP:

20 YD WALKING LUNGES WITH PLATE OVERHEAD 25/10
15 DEADLIFTS 185/135/95
20 YD WALKING LUNGES WITH PLATE OVERHEAD
15 WALLBALLS 20/12

ROCK N ROLL...

TOUR DE NOANK 5K

HERE'S ANOTHER CHANCE FOR US TO STRUT OUR STUFF BOYS AND GIRLS! THE TOUR DE NOANK IS AT 930A ON SATURDAY 6/18/11 AT ESKER POINT... LET'S GO OWN THIS!

060511 WOD

THE BLUFF POINT TWILIGHT RUN AND RUCKUS BOSTON HAVE BEEN DOMINATED. GREAT TIME! IT WAS AWESOME TESTING MYSELF WHILE DONATING A LITTLE TO CHARITY. I TOOK 3RD IN MY HEAT FOR RUCKUS AND 60TH OVERALL OUT OF A FEW THOUSAND PEOPLE. AT THE TWILIGHT RUN, I TOOK 4TH OVERALL FOR THE 5K RUN. NOT BAD FOR A GUY WHO USED TO BE A 204# MEATHEAD WHO COULDN'T RUN TO THE CAR WITHOUT GETTING WINDED.

HOPE YOU GUYS ARE ALL ENJOYING YOUR WEEKEND! STOP IN FOR A WOD TODAY.

AS MANY ROUNDS AS POSSIBLE IN 15 MINUTES:

15 DOUBLE UNDERS
185# FRONT SQUATS, 3 REPS

I MET SOME REALLY COOL CATS UP AT THE RUCKUS. A FEW GIRLS FROM STAMFORD CROSSFIT INCLUDED. THEY MAY BE DOWN FOR A WOD AT SOME POINT. I STRONGLY ENCOURAGE EACH OF YOU GUYS TO PUSH THE ENVELOPE AND TRY SOMETHING NEW BY ENTERING ONE OF THESE EVENTS. THEIR A TOTAL BLAST AND EXTREMELY FULFILLING.

BAY DOOR

THIS BOX IS JUST AS MUCH YOURS AS IT IS MINE. IT'S IMPORTANT THAT IT REFLECTS THAT. WHEN YOU GUYS ARE GEARING UP TO DESTROY A WOD, I WANT YOU TO BE ABLE TO LOOK AROUND FOR INSPIRATION. THAT BEING SAID, I'M INVITING EACH OF YOU TO SHARPY A NAME AROUND TODD'S NAME ON THE BAY DOOR THAT WILL MUSTER MOTIVATION. IT COULD BE A RELATIVE THAT PASSED AWAY, A FELLOW SOLDIER YOU LOST AT WAR, ONE OF YOUR KIDS, YOUR SPOUSE- I DON'T CARE. SO LET'S FILL IT UP. SEE YOU IN THE BOX...

P.S. NEW T SHIRTS ARE IN... $15 A POP. WE'VE ALSO GOT DECALS FOR $3

WOD 060311

NOW THIS IS THE WEATHER THAT I LIKE... SUMMERTIME IS HERE GUYS. SO, TODAY'S WOD WAS PUT TOGETHER AS A COLLABORATIVE EFFORT BETWEEN ANDY AND I. HOPE YOU HAVE FUN WITH IT.

15 THRUSTERS
3 KETTLEBELL SWINGS
12 THRUSTERS
6 KETTLEBELL SWINGS
9 THRUSTERS
9 KETTLEBELL SWINGS
6 THRUSTERS
12 KETTLEBELL SWINGS
3 THRUSTERS
15 KETTLEBELL SWINGS

400 METER RUN BETWEEN EACH ROUND

FOR TIME



BIG JIM GETTIN UPS!

WOD 060211

SO I HATE TO DO THIS TO YOU GUYS... BUT HERE IT IS.

D.T.

5 ROUNDS OF:

12 DEADLIFTS
9 HANG CLEANS
6 JERKS

FOR TIME

RXD=155#