ONE OF THE MOST ENERGETIC DAYS OF THE WEEK! THE BOYS WILL BE IN HOUSE TODAY FOR A LITTLE ASS WHOOPIN. AS ALWAYS, MEMBERS ARE ALWAYS WELCOME TO COME WATCH THESE GUYS TEAR IT UP. HOWEVER, THE ONLY MEMBERS ALLOWED TO TRAIN BETWEEN 10 AND 2 ARE THE FOOTBALL PLAYERS. GROUP SESSIONS WILL BE HELD AT 2P AND 3P FOR ALL OTHER MEMBERS. HERE'S THE CHIPPER WE'VE GOT LINED UP FOR THEM TODAY.
IT'LL BE A TEAM WOD. I'M SURE THAT GRADY, JORDAN, AND I WILL JUMP IN WHEREVER NEEDED. OPTIMAL TEAM SIZE WILL BE 3.
SKILL: HANG SNATCH
TOTAL WORK TO BE PERFORMED
10 HANG SNATCHES PER MEMBERS
*ONCE THE FIRST GUY GETS DONE WITH HIS SNATCHES, HE MAY BEGIN THE NEXT STATION
TIRE FLIP AROUND THE BUILDING
200 WEIGHTED PUSHUPS WITH A 45# PLATE ON YOUR BACK
100 PULLUPS
100 BOX JUMPS
FOR TIME
** WHILE 1 MEMBER IS WORKING, AND 1 MEMBER IS RESTING, THE OTHER MUST BE HOLDING 20# WEIGHTS OFF THE GROUND. IF THE WEIGHTS DROP, WORK STOPS.
I KNOW, BRUTAL RIGHT
Sunday, July 31, 2011
Saturday, July 30, 2011
OPEN GYM 073011
NICK WILL BE OPENING THE GYM UP FROM NOON TO 4 PM TODAY FOR OPEN GYM. MAKE UP A WOD THAT YOU MISSED THIS WEEK OR TACKLE SOME STRENGTH.
HAVE A GREAT DAY.
TIM
HAVE A GREAT DAY.
TIM
Thursday, July 28, 2011
WOD 072811
AMRAP IN 25 MINUTES:
10 OVERHEAD WALKING LUNGES WITH HEAVIEST PLATE YOU CAN GET UP (100# MAX)
1 DEADLIFT @ 90% OF YOUR 1 REP MAX
10 HANDSTAND PUSHUPS
1 ROPE CLIMB
BIG STRENGTH WOD TODAY... FIND A NICE PACE AND ROLL WITH IT. SEE YOU IN THE BOX.
JUST A SIDE NOTE- WE'RE GETTING BUSY ENOUGH THAT I'D LIKE TO IMPRESS UPON EVERYONE THE IMPORTANCE OF SIGNING UP ON THE BOARD FOR YOUR SESSIONS. WE WOULD LIKE TO KEEP CLASS SIZES TO A NICE LEVEL SO THAT WE CAN GIVE THE UTMOST ATTENTION TO ALL OF YOU DURING THE WORKOUT. GREAT JOB SO FAR THIS WEEK EVERYONE!
10 OVERHEAD WALKING LUNGES WITH HEAVIEST PLATE YOU CAN GET UP (100# MAX)
1 DEADLIFT @ 90% OF YOUR 1 REP MAX
10 HANDSTAND PUSHUPS
1 ROPE CLIMB
BIG STRENGTH WOD TODAY... FIND A NICE PACE AND ROLL WITH IT. SEE YOU IN THE BOX.
JUST A SIDE NOTE- WE'RE GETTING BUSY ENOUGH THAT I'D LIKE TO IMPRESS UPON EVERYONE THE IMPORTANCE OF SIGNING UP ON THE BOARD FOR YOUR SESSIONS. WE WOULD LIKE TO KEEP CLASS SIZES TO A NICE LEVEL SO THAT WE CAN GIVE THE UTMOST ATTENTION TO ALL OF YOU DURING THE WORKOUT. GREAT JOB SO FAR THIS WEEK EVERYONE!
Wednesday, July 27, 2011
WOD 072711
5 ROUNDS OF:
50 YD SHUTTLE RUN WITH A MED BALL 20/12#
10 WALLBALLS 10 FT TARGET
10 BOX JUMPS WITH THE MED BALL BEHIND HEAD 20"/16"
FOR TIME
50 YD SHUTTLE RUN WITH A MED BALL 20/12#
10 WALLBALLS 10 FT TARGET
10 BOX JUMPS WITH THE MED BALL BEHIND HEAD 20"/16"
FOR TIME
Tuesday, July 26, 2011
072611 WOD
OPEN GYM IN THE BOX TODAY FOLKS... HOURS ARE FROM NOON TO 8P.
MAKE UP A WOD YOU MISSED THIS WEEK, WORK ON SOME STRENGTH. BE SAFE AND HAVE FUN!
MAKE UP A WOD YOU MISSED THIS WEEK, WORK ON SOME STRENGTH. BE SAFE AND HAVE FUN!
Monday, July 25, 2011
Sunday, July 24, 2011
WHEN IT HITS TRIPLE DIGITS, CROSSFIT GROTON FRANS!
So, I'd just like to make a side note about this oppressive heat wave that we just had. Naturally, in an effort to ensure the safety of our family members, we toned down the intensity of the WOD's and focused more on skill and strength. On the other hand, a few of us, led by dynamic strength Coach Chris Grady, did Fran.
For those of you virgin to the CrossFit world, Fran is
21-15-9 of:
Thruster 95#
Pullups
For Time
Probably one of the top 10 worst CrossFit WOD's and definitely the worst of which that attacks the short term metabolic cycle.
In doing so, each of us that performed it set PR's. Chris cut his time in half posting an unbelievable 3:18 considering the fact that he has a 1395 CrossFit Total and now weighs about 210#. Jordan Panucci also cut his time in half posting a 3:29. Today, he also ripped 349 in the Fight Gone Bad. Feeling pressured by these 2 to perform, I decided to tear this up in the company of John Chiangi and Little Nick. I was able to drop 1:10 off my personal record down to a 2:27. Never been so pumped in my life.
With that, I want to make note of a few things.
#1) I just came off of a shoulder injury, and despite the anguish, was able to allow the time necessary for the injury to heal by avoiding exercises that targeted the area in high weight and intensity, doing light stretching, eating well, and doing ice and heat therapy.
#2) Heat and humidity is undoubtedly intimidating. Nevertheless, it is an awesome opportunity for the serious CrossFitter to train their body to deal with such oppressive conditions. If you hydrate and eat well, listen to your body, and recover properly, there is no reason why a heat induced incident should occur. Pace yourselves and you'll be fine.
#3) This is what quantitative fitness is all about. CrossFit is the only form of fitness programming that allows comparable results over time. These results may manifest themselves in weight, the ability to move from scaled to RX'd, or in the ability to perform the same amount of work in a shorter time. This is why we do this!
Great job to everyone over the last few days! A special shout goes out to Tony Walstra, Crystal Bednarz, Jason Combs, Dusty Fingers, and all the other members who tackled some very difficult hurdles over the last week with a few goats. Outstanding job and I'm proud of each and everyone of you!
See you in the box...
Tim
Fitch Football gettin it done!
The aftermath of my 2:27 Fran time... Shit.
For those of you virgin to the CrossFit world, Fran is
21-15-9 of:
Thruster 95#
Pullups
For Time
Probably one of the top 10 worst CrossFit WOD's and definitely the worst of which that attacks the short term metabolic cycle.
In doing so, each of us that performed it set PR's. Chris cut his time in half posting an unbelievable 3:18 considering the fact that he has a 1395 CrossFit Total and now weighs about 210#. Jordan Panucci also cut his time in half posting a 3:29. Today, he also ripped 349 in the Fight Gone Bad. Feeling pressured by these 2 to perform, I decided to tear this up in the company of John Chiangi and Little Nick. I was able to drop 1:10 off my personal record down to a 2:27. Never been so pumped in my life.
With that, I want to make note of a few things.
#1) I just came off of a shoulder injury, and despite the anguish, was able to allow the time necessary for the injury to heal by avoiding exercises that targeted the area in high weight and intensity, doing light stretching, eating well, and doing ice and heat therapy.
#2) Heat and humidity is undoubtedly intimidating. Nevertheless, it is an awesome opportunity for the serious CrossFitter to train their body to deal with such oppressive conditions. If you hydrate and eat well, listen to your body, and recover properly, there is no reason why a heat induced incident should occur. Pace yourselves and you'll be fine.
#3) This is what quantitative fitness is all about. CrossFit is the only form of fitness programming that allows comparable results over time. These results may manifest themselves in weight, the ability to move from scaled to RX'd, or in the ability to perform the same amount of work in a shorter time. This is why we do this!
Great job to everyone over the last few days! A special shout goes out to Tony Walstra, Crystal Bednarz, Jason Combs, Dusty Fingers, and all the other members who tackled some very difficult hurdles over the last week with a few goats. Outstanding job and I'm proud of each and everyone of you!
See you in the box...
Tim
Fitch Football gettin it done!
The aftermath of my 2:27 Fran time... Shit.
072411 WOD
If you're not doing anything, I could use a few people today to help count the Fitch boys as they tackle "Fight Gone Bad." Anyone is welcome to come watch as well.
"Fight Gone Bad"
3 Rounds of:
Wallballs 20#
Sumo Deadlift High Pull 75#
Box Jump 20"
Push Press 75#
Calorie Row
Rest
1 Min of Each
Count Total Reps and Post to the Board
Regular classes open to all members will be at 2 p and 3 p today
"Fight Gone Bad"
3 Rounds of:
Wallballs 20#
Sumo Deadlift High Pull 75#
Box Jump 20"
Push Press 75#
Calorie Row
Rest
1 Min of Each
Count Total Reps and Post to the Board
Regular classes open to all members will be at 2 p and 3 p today
Friday, July 22, 2011
DONATE TO THE DHP!
ABOVE IS THE LINK FOR THE DISPOSABLE HEROES PROJECT DONATION PAGE. AS SOME OF YOU KNOW, OUR BOX IS PART OF A FUNDRAISING COMPETITION FOR THE 9-11 THROWDOWN. IF AND WHEN YOU DECIDE TO MAKE A DONATION, LET ME KNOW SO I CAN REPORT IT TO THE GUY RUNNING THE COMPETITION.
FOR THOSE OF YOU WHO DON'T KNOW, DHP IS A FOUNDATION PUT TOGETHER TO AID AND ASSIST SERVICEMEN AND WOMEN WHO HAVE COME DOWN WITH INJURIES, DISEASES, AND AILMENTS AS A RESULT OF THEIR HEROIC DEDICATION DURING THE WORLD TRADE CENTER ATTACKS 10 YEARS AGO. I KNOW WE'RE IN TOUGH ECONOMIC TIMES, BUT A LITTLE BIT CAN GO A LONG WAY. SHOW THAT WE HAVEN'T AND WILL NEVER FORGET BY THROWING DHP A FEW BUCKS... WHO KNOWS, WE MIGHT WIN SOME COOL STUFF FOR THE BOX WHILE DOING IT.
THANKS GUYS!
Thursday, July 21, 2011
072211 OPEN GYM
GRADY IS IN THE HOUSE TODAY FROM 12 NOON - 8P. GET AFTER A WOD YOU MISSED, TAG A LITTLE STRENGTH... WHATEVER. CALL ME WITH ANY ISSUES! SEE YOU GUYS SATURDAY...
SATURDAY HOURS
8A- GROUP
9-NOON OPEN GYM
NOON- GROUP
1-2P- OPEN GYM
2-4P- GROUP
SUNDAY
FITCH FOOTBALL 10A - 2P
2P-GROUP
3P-GROUP
SATURDAY HOURS
8A- GROUP
9-NOON OPEN GYM
NOON- GROUP
1-2P- OPEN GYM
2-4P- GROUP
SUNDAY
FITCH FOOTBALL 10A - 2P
2P-GROUP
3P-GROUP
DEVINE RANTING 11.7
In the event that I should die in some freak accident at work tomorrow, I've decided to bestow some survival tips onto my members and some of the younger generations out there. Now, I may have just turned 29, but I still consider myself having only been around long enough for a half cup of coffee. Nonetheless, I've seen quite a bit in this world- I'll leave it at that. So the following count down is for anyone, should they choose to take it...
1) The ability to read someone will take you miles in this world. I don't doubt that my talent to do so has come from years at the bar where you only have 20 seconds to judge whether or not someone is drunk, a bad tipper, a bitch, or of sound character. I'd be remiss too if I didn't mention the constant fear in the fire industry of someone getting violent at an emergency and attempting to rip your face off. The ability to focus on body language, lack of eye contact, tone, etc. can really save your ass. If you don't have it, wake up and pay attention to those around you.
2) Trust your instincts. I love anything that digresses a human being to his or her primal instincts- Tough Mudder, running up a mountain, a hefty CrossFit WOD... The unfortunate thing is that many people aren't even aware of what their natural tendencies are. If you aren't, become aware.
3) Never trust anyone who smiles too much or smiles to little. I've found that when someone is at one extreme of the scale of emotions, something is typically off base. Some of us may be referred to as "bipolar" sometimes, but I really think that this is just the healthy exercise of the entire emotional spectrum. Staying on one side of things all of the time is the psychological equivilant to being a radical in politics. Not healthy.
4) In today's world of MMA and the physical freaks that CrossFit, I think this next one is pretty simple... Never drive by somebody glaring at them. I don't care how big you are or how tough you think you are. There will always be someone bigger, tougher, and more psychologically unstable than you. Part of the mental confidence and discipline that we instill in CrossFit is that of knowing your capabilities and reserving them for when a challange is presented.
5) Don't be scared to break the rules. Isn't that what the CrossFit "box" is all about. We've detoured from the globogym to branch into a new lifestyle and set the new standard for fitness. So, have lunch for breakfast, do a WOD at midnight, and follow what works and makes you feel better in this world.
6) Never give a sh!t about anyone who doesn't give a sh!t about you. This one was told to me by a very intoxicated man one night, but very little has made more sense to me. If at any point anyone ever treats you like trash in this world without making an attempt to recant, gloves are off. Second chances are for suckers.
7) Anticipation is the key to life. No matter what realm of life you apply this to, it holds true. Stocking your bar for a busy night, training for a big fire, reviewing the key points of deadlift before you try to PR. Try to figure out what is going to happen next. Couple that with Rule #2 (instincts), and you'll be frequently on top of your game.
Alright, that's enough for one night... See you all in the box...
1) The ability to read someone will take you miles in this world. I don't doubt that my talent to do so has come from years at the bar where you only have 20 seconds to judge whether or not someone is drunk, a bad tipper, a bitch, or of sound character. I'd be remiss too if I didn't mention the constant fear in the fire industry of someone getting violent at an emergency and attempting to rip your face off. The ability to focus on body language, lack of eye contact, tone, etc. can really save your ass. If you don't have it, wake up and pay attention to those around you.
2) Trust your instincts. I love anything that digresses a human being to his or her primal instincts- Tough Mudder, running up a mountain, a hefty CrossFit WOD... The unfortunate thing is that many people aren't even aware of what their natural tendencies are. If you aren't, become aware.
3) Never trust anyone who smiles too much or smiles to little. I've found that when someone is at one extreme of the scale of emotions, something is typically off base. Some of us may be referred to as "bipolar" sometimes, but I really think that this is just the healthy exercise of the entire emotional spectrum. Staying on one side of things all of the time is the psychological equivilant to being a radical in politics. Not healthy.
4) In today's world of MMA and the physical freaks that CrossFit, I think this next one is pretty simple... Never drive by somebody glaring at them. I don't care how big you are or how tough you think you are. There will always be someone bigger, tougher, and more psychologically unstable than you. Part of the mental confidence and discipline that we instill in CrossFit is that of knowing your capabilities and reserving them for when a challange is presented.
5) Don't be scared to break the rules. Isn't that what the CrossFit "box" is all about. We've detoured from the globogym to branch into a new lifestyle and set the new standard for fitness. So, have lunch for breakfast, do a WOD at midnight, and follow what works and makes you feel better in this world.
6) Never give a sh!t about anyone who doesn't give a sh!t about you. This one was told to me by a very intoxicated man one night, but very little has made more sense to me. If at any point anyone ever treats you like trash in this world without making an attempt to recant, gloves are off. Second chances are for suckers.
7) Anticipation is the key to life. No matter what realm of life you apply this to, it holds true. Stocking your bar for a busy night, training for a big fire, reviewing the key points of deadlift before you try to PR. Try to figure out what is going to happen next. Couple that with Rule #2 (instincts), and you'll be frequently on top of your game.
Alright, that's enough for one night... See you all in the box...
Wednesday, July 20, 2011
WOD 072111
SKILL/METCON:
COMPLETE 100 DOUBLE UNDERS FOR TIME
EVERYTIME YOU GET TRIPPED UP OR STOP, PERFORM 3 BURPEE BOX JUMPS
STRENGTH:
10 X 1 BENCH PRESS
BAR MUST PAUSE 1 SECOND ON CHEST...
USE SPOTTER FOR EVERY SINGLE ATTEMPT!
COMPLETE 100 DOUBLE UNDERS FOR TIME
EVERYTIME YOU GET TRIPPED UP OR STOP, PERFORM 3 BURPEE BOX JUMPS
STRENGTH:
10 X 1 BENCH PRESS
BAR MUST PAUSE 1 SECOND ON CHEST...
USE SPOTTER FOR EVERY SINGLE ATTEMPT!
SCHEDULE FOR THE WEEK OF 7/25/11
STARTING TODAY, I'M GOING TO START POSTING THE WEEKLY SCHEDULE JUST LIKE IT IS IN THE GYM SO THAT EVERYONE CAN SEE WHAT THE DEAL IS FOR THE WEEK. LET ME KNOW IF YOU GUYS HAVE ANY FURTHER SUGGESTIONS. THANKS! TIM
| MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SAT | SUNDAY | |
| 600AM-645AM | ________________________________________________________________________________________________________________________________________________________________________________________________________________ | ________________________________________________________________________________________________________________________________________________________________________________________________________________ | ________________________________________________________________________________________________________________________________________________________________________________________________________________ | ||||
| 700AM-745AM | ________________________________________________________________________________________________________________________________________________________________________________________________________________ | ________________________________________________________________________________________________________ | ________________________________________________________________________________________________________________________________________________________________________________________________________________ | ||||
| 800AM-845AM | ________________________________________________________________________________________________________ | ________________________________________________________________________________________________________ | ________________________________________________________________________________________________________ | ________________________________________________________________________________________________________ | |||
| 900AM-945AM | one-on-one | one-on-one | one-on-one | one-on-one | |||
| 10AM-1045AM | one-on-one | one-on-one | one-on-one | one-on-one | one-on-one | FITCH FB | |
| 11AM-1145AM | one-on-one | one-on-one | one-on-one | one-on-one | one-on-one | FITCH FB | |
| NOON GROUP | ________________________________________________________________________________________________________ | ________________________________________________________________________________________________________ | ________________________________________________________________________________________________________ | ________________________________________________________________________________________________________ | ________________________________________________________________________________________________________ | grady strength/open gym | FITCH FB |
| 100PM-145PM | one-on-one | one-on-one | one-on-one | one-on-one | one-on-one | one-on-one | FITCH FB |
| 200PM-245PM | __________________________________________________________________________________________________________________________ | grady strength/open gym | __________________________________________________________________________________________________________________________ | __________________________________________________________________________________________________________________________ | __________________________________________________________________________________________________________________________ | grady strength/open gym | __________________________________________________________________________________________________________________________ |
| 300PM-345PM | __________________________________________________________________________________________________________________________ | grady strength/open gym | __________________________________________________________________________________________________________________________ | __________________________________________________________________________________________________________________________ | __________________________________________________________________________________________________________________________ | grady strength/open gym | __________________________________________________________________________________________________________________________ |
| 400PM-445PM | __________________________________________________________________________________________________________________________ | grady strength/open gym | __________________________________________________________________________________________________________________________ | __________________________________________________________________________________________________________________________ | __________________________________________________________________________________________________________________________ | ||
| 500PM-545PM | __________________________________________________________________________________________________________________________ | grady strength/open gym | __________________________________________________________________________________________________________________________ | __________________________________________________________________________________________________________________________ | __________________________________________________________________________________________________________________________ | ||
| 600PM-645PM | __________________________________________________________________________________________________________________________ | grady strength/open gym | __________________________________________________________________________________________________________________________ | __________________________________________________________________________________________________________________________ | __________________________________________________________________________________________________________________________ | ||
| 700PM-745PM | __________________________________________________________________________________________________________________________ | __________________________________________________________________________________________________________________________ | __________________________________________________________________________________________________________________________ | __________________________________________________________________________________________________________________________ |
072011 WOD
FOR THOSE OF YOU WHO HAVE NOT SEEN, I'VE PUT UP A SIGN UP BOARD TO CREATE TEAMS FOR THE SECT COMPETITION. FILL YOURSELF IN UNDER EITHER THE SCALED OR THE PERSCRIBED (RXD) BOARD. REMEMBER, THIS IS GONNA BE ALL ABOUT HAVING FUN AND EXPOSING YOU GUYS TO THE WORLD OF COMPETITION. I CAN'T WAIT!
ALSO, IF YOU HAVEN'T BEGUN ALREADY, PLEASE COMPLETE YOUR TEAM REGISTRATION SHEETS FOR THE FIGHT FOR WOUNDED WARRIORS WITH YOUR DESIRED START TIMES. THAT WAY I CAN GET CRACKIN ON SOME ORGANIZATION FOR IT. REMEMBER, EACH PARTICIPANT NEEDS TO GET A SPONSOR SHEET TO GATHER DONATIONS PER REP THEY PLAN TO COMPLETE. AVERAGE REPS ARE BETWEEN 100 AND 400, SO ESTIMATE DONATIONS ACCORDINGLY.
DURING THE HEAT WAVE, YOU WILL NOTICE QUITE A BIT OF STRENGTH AND SKILL WODS WITH VERY MODEST METCONS, IF ANY. ALTHOUGH I LOVE RUNNING MYSELF INTO THE GROUND MORE THAN ANYONE, RULE #1 IS TO TRAIN TO TRAIN ANOTHER DAY. SO BE SAFE, HYDRATE! MAKE SURE YOU'RE ALSO CONSUMING SOME GOOD MEALS AND ELECTROLYTES. SEE YOU ALL IN THE BOX...
TODAY'S WOD:
BACK SQUAT
9-9-9-9-9-9
HIP EXTENSIONS
3 X 10
ALSO, IF YOU HAVEN'T BEGUN ALREADY, PLEASE COMPLETE YOUR TEAM REGISTRATION SHEETS FOR THE FIGHT FOR WOUNDED WARRIORS WITH YOUR DESIRED START TIMES. THAT WAY I CAN GET CRACKIN ON SOME ORGANIZATION FOR IT. REMEMBER, EACH PARTICIPANT NEEDS TO GET A SPONSOR SHEET TO GATHER DONATIONS PER REP THEY PLAN TO COMPLETE. AVERAGE REPS ARE BETWEEN 100 AND 400, SO ESTIMATE DONATIONS ACCORDINGLY.
DURING THE HEAT WAVE, YOU WILL NOTICE QUITE A BIT OF STRENGTH AND SKILL WODS WITH VERY MODEST METCONS, IF ANY. ALTHOUGH I LOVE RUNNING MYSELF INTO THE GROUND MORE THAN ANYONE, RULE #1 IS TO TRAIN TO TRAIN ANOTHER DAY. SO BE SAFE, HYDRATE! MAKE SURE YOU'RE ALSO CONSUMING SOME GOOD MEALS AND ELECTROLYTES. SEE YOU ALL IN THE BOX...
TODAY'S WOD:
BACK SQUAT
9-9-9-9-9-9
HIP EXTENSIONS
3 X 10
Tuesday, July 19, 2011
071920 WOD
AMRAP 10 MINUTES
3 PUSH JERK 115#
3 PULLUPS
THEN...
RUN 1 MILE WITH A WEIGHTED OBJECT FOR TIME
3 PUSH JERK 115#
3 PULLUPS
THEN...
RUN 1 MILE WITH A WEIGHTED OBJECT FOR TIME
Monday, July 18, 2011
OPEN GYM 071811
OPEN GYM WILL BE HELD TODAY FROM NOON-8PM TODAY...
IF YOU HAVEN'T ALREADY, DON'T FORGET TO THROW YOU TEAM TOGETHER AND REGISTER FOR OUR FIGHT FOR WOUNDED WARRIORS. SOME PEOPLE HAVE ASKED WHAT THE DIFFERENCE IS BETWEEN THE FGB FUNDRAISER BEING RUN THROUGH MAINSITE AND OURS.
THE PROCEEDS OF THE FIGHT FOR WOUNDED WARRIORS BEING HELD AT CROSSFIT GROTON WILL BE GOING DIRECTLY TO THE WOUNDED WARRIORS PROJECT TO HELP DISABLED VETS. THE PROCEEDS OF THE MAINSITE ONE GOES TO A FOUNDATION THAT PROVIDES TUITION SUPPORT TO THE CHILDREN OF SPECIAL OPERATION TROOPS THAT HAVE PASSED IN BATTLE. BOTH CAUSES ARE VERY NOBLE, HOWEVER, I CHOSE TO GO WITH THE WOUNDED WARRIORS PROJECT DUE TO THE FACT THAT OUR GYM HAS SEVERAL MEMBERS WHO HAVE BEEN WOUNDED OVERSEAS.
ON THAT NOTE, I ALSO WANT TO PRESS UPON THE FACT THAT THE TONE OF OUR FUNDRAISER IS MEANT TO BE FUN. IT WON'T ENTAIL THE REGULAR INTENSITY LEVELS THAT OUR GYM RETAINS UNLESS YOU WANT THEM TO. IF YOUR TEAM WANTS TO SHOW UP AND DO 5 REPS OF EACH EXERCISE ALL THE WAY THROUGH, WHO CARES. THE FACT OF THE MATTER IS THAT YOU WILL BE RAISING MONEY THAT WASN'T THERE BEFORE.
THANKS! TIM
IF YOU HAVEN'T ALREADY, DON'T FORGET TO THROW YOU TEAM TOGETHER AND REGISTER FOR OUR FIGHT FOR WOUNDED WARRIORS. SOME PEOPLE HAVE ASKED WHAT THE DIFFERENCE IS BETWEEN THE FGB FUNDRAISER BEING RUN THROUGH MAINSITE AND OURS.
THE PROCEEDS OF THE FIGHT FOR WOUNDED WARRIORS BEING HELD AT CROSSFIT GROTON WILL BE GOING DIRECTLY TO THE WOUNDED WARRIORS PROJECT TO HELP DISABLED VETS. THE PROCEEDS OF THE MAINSITE ONE GOES TO A FOUNDATION THAT PROVIDES TUITION SUPPORT TO THE CHILDREN OF SPECIAL OPERATION TROOPS THAT HAVE PASSED IN BATTLE. BOTH CAUSES ARE VERY NOBLE, HOWEVER, I CHOSE TO GO WITH THE WOUNDED WARRIORS PROJECT DUE TO THE FACT THAT OUR GYM HAS SEVERAL MEMBERS WHO HAVE BEEN WOUNDED OVERSEAS.
ON THAT NOTE, I ALSO WANT TO PRESS UPON THE FACT THAT THE TONE OF OUR FUNDRAISER IS MEANT TO BE FUN. IT WON'T ENTAIL THE REGULAR INTENSITY LEVELS THAT OUR GYM RETAINS UNLESS YOU WANT THEM TO. IF YOUR TEAM WANTS TO SHOW UP AND DO 5 REPS OF EACH EXERCISE ALL THE WAY THROUGH, WHO CARES. THE FACT OF THE MATTER IS THAT YOU WILL BE RAISING MONEY THAT WASN'T THERE BEFORE.
THANKS! TIM
Saturday, July 16, 2011
0716/11 WOD
I KNOW IT'S HOT OUT LADIES AND GENTS, BUT GET YOUR ASSES IN THE BOX! LOL. I JUST WANNA LET YOU KNOW FROM PREVIOUS EXPERIENCE THAT WORKING OUT IN HIGH TEMPS DURING THE SUMMER MAKES YOU TIMES DURING THE REST OF THE YEAR THAT MUCH BETTER. JUST A THOUGHT. ANYWAY, WE'VE GOT A COMPETITION COMING AT SECT CF IN THE FALL, SO I NEED TO CONTINUE POLISHING EACH OF YOU FOR IT.
HERE'S WHAT WE GOT INTO TODAY FROM THE MAINSITE...
"BARBARA"
20 PULLUPS
30 PUSHUPS
40 SITUPS
50 AIR SQUATS
5RFT WITH 3 MINUTES REST IN BETWEEN ROUNDS
THE AWARD FOR HARD WORK GOES TO DUSTIN "DUSTY FINGERS". HE MAY NOT HAVE HAD THE FASTEST TIME, BUT HE SURE BUSTED ASS! THIS GUY FELT EVERY SQUAT TODAY AND NEVER GAVE THE WORD QUIT A THOUGHT. GOOD JOB BROTHA!
HERE'S WHAT WE GOT INTO TODAY FROM THE MAINSITE...
"BARBARA"
20 PULLUPS
30 PUSHUPS
40 SITUPS
50 AIR SQUATS
5RFT WITH 3 MINUTES REST IN BETWEEN ROUNDS
THE AWARD FOR HARD WORK GOES TO DUSTIN "DUSTY FINGERS". HE MAY NOT HAVE HAD THE FASTEST TIME, BUT HE SURE BUSTED ASS! THIS GUY FELT EVERY SQUAT TODAY AND NEVER GAVE THE WORD QUIT A THOUGHT. GOOD JOB BROTHA!
Thursday, July 14, 2011
HAPPY BIRTHDAY SETH!
ENJOY YOUR DAY BROTHA! BETTER GET YOUR ASS IN THE BOX TO WORK THIS B.S. OFF...
YOU LOOK FAR TOO HAPPY IN THIS PHOTO... I'M SURPRISED GRADY DOESN'T HAVE A FEW WIRES HOOKED UP TO A CAR BATTERY RUNNING THROUGH THAT THING. FOR ALL OF YOU WHO DON'T KNOW SETH, HE IS ONE OF THE 4 PANUCCI'S THAT HAVE BEEN WITH ME SINCE THE GET GO. SETH IS A BEAST UNDER THE BAR AND IS STEADILY REALIZING HIS POTENTIAL AS A CROSSFITTER. GREAT TO HAVE YOU IN THE BOX BUDDY AND HERE'S TO MANY MORE YEARS TO COME!
YOU LOOK FAR TOO HAPPY IN THIS PHOTO... I'M SURPRISED GRADY DOESN'T HAVE A FEW WIRES HOOKED UP TO A CAR BATTERY RUNNING THROUGH THAT THING. FOR ALL OF YOU WHO DON'T KNOW SETH, HE IS ONE OF THE 4 PANUCCI'S THAT HAVE BEEN WITH ME SINCE THE GET GO. SETH IS A BEAST UNDER THE BAR AND IS STEADILY REALIZING HIS POTENTIAL AS A CROSSFITTER. GREAT TO HAVE YOU IN THE BOX BUDDY AND HERE'S TO MANY MORE YEARS TO COME!
071511 WOD
HERE IS ANOTHER METCON THAT ANDY AND I PUT TOGETHER TO HELP PROGRESS YOU GUYS INTO THE FULL SQUAT SNATCH... GOOD LUCK!
SKILL: SNATCH/OVERHEAD SQUAT EDUCATION AND REVIEW
15 ROUNDS OF:
1 SNATCH (POWER OR SQUAT) 135#
1 OVERHEAD SQUAT 135#
5 BURPEES
FOR TIME
SCALE AS NEEDED!
SKILL: SNATCH/OVERHEAD SQUAT EDUCATION AND REVIEW
15 ROUNDS OF:
1 SNATCH (POWER OR SQUAT) 135#
1 OVERHEAD SQUAT 135#
5 BURPEES
FOR TIME
SCALE AS NEEDED!
BEN CONSTANT!
This kid is a friggin beast! Not only has been had significant strength gains since he joined the gym, he's kicking ass for NL County Rugby, and has had range of motion increases in his back. Awesome dude!
BEN THROWING DOWN YESTERDAY'S WOD... AMRAP 15 MIN. 10 SUMO DEADLIFT HIGH PULL, 10 20" BOX JUMPS, 2 DEADLIFTS WITH THE MOST CHALLANGING OBJECT YOU CAN HANDLE IN THE GYM. THIS WAS KILLER, TRUST ME.
BEN THROWING DOWN YESTERDAY'S WOD... AMRAP 15 MIN. 10 SUMO DEADLIFT HIGH PULL, 10 20" BOX JUMPS, 2 DEADLIFTS WITH THE MOST CHALLANGING OBJECT YOU CAN HANDLE IN THE GYM. THIS WAS KILLER, TRUST ME.
SECT TEAM COMPETITION!
THE FOLLOWING IS A THROWDOWN THAT OUR FRIENDS AT SECT CROSSFIT UP NORTH WILL BE HOSTING. I'M ENCOURAGING EVERYONE FROM THE BOX TO GET INVOLVED WITH THIS TO EXPOSE YOU TO THE FUN OF TRUE COMPETITION AND DISPLAY ALL OF THE HARD WORK THAT YOU GUYS HAVE PUT ON. I WILL BE POSTING SIGNUP SHEETS IN THE BOX WITHIN THE NEXT WEEK TO FORM TEAMS. THANKS, TIM
2011 SECT CrossFit Team Throwdown
Location: SECT CrossFit, 118 W. Main St., Baltic, CT 06330 Date: Sunday, October 2, 2011
Time: 9am (registration begins at 8am)
Divisions: Masters (35+), Varsity (Rx’d), JV (scaled/modified), Freshman (16-18 yr. old)
Registration fee: $20 per teammate. Includes event t-shirt and BBQ.
Registration Deadline: Friday, September 23, 2011.
Description: Teams of 4 (2 men, 2 women) compete in a CrossFit-style competition consisting of 3 separate events. Each teammate will be required to participate in each event. Therefore, each teammate will be required to perform the movements according to the appropriate division standards, so choose your division wisely!
This is a novice-intermediate level competition designed to help promote our facility and other local CrossFit gyms, introduce novice-intermediate trainees to CrossFit-style competition, and foster camaraderie among fitness enthusiasts (namely CrossFitters). Anyone will be able to participate in this competition, guaranteed.
Events: All 3 events will be announced 1 month (30 days) prior to the competition. In the meantime, some of the movements that you should be training are:
1. Olympic lifts (Snatch, Clean & Jerk)
2. Short-distance running with and without odd objects (400m, 600m, and 800m)
3. Odd object lifting from the ground (sandbags, stones, tire flips, etc.)
4. Basic calisthenics (pull-ups, push-ups, sit-ups, Burpees, etc.)
More info will follow as we get all the kinks worked out, so stay tuned....
071411 OPEN GYM
At the firehouse today, so we'll be having OPEN GYM starting at 12 noon and lasting til 7 pm. Chris will be on hand to assist with spotting, timing, and advice.
If you've missed one of our WOD's this week, today's the day to make it up. It's also a great time to work on weaknesses. Group Training Instruction will resume Friday morning.
FRIDAY
6A,7A,8A- GROUP SESSIONS AT THE BEGINNING OF EACH HOUR
9-12NOON- OPEN GYM
12NOON- GROUP SESSION
1-2P- OPEN GYM
2-6P- GROUP SESSIONS AT THE BEGINNING OF EACH HOUR
SATURDAY
10A-12NOON- OPEN GYM
12NOON- GROUP SESSION
1-2P- OPEN GYM
2-5P- GROUP SESSIONS AT THE BEGINNING OF EACH HOUR
SUNDAY
10A-2P- FITCH FOOTBALL ONLY
2P, 3P- GROUP SESSIONS
If you've missed one of our WOD's this week, today's the day to make it up. It's also a great time to work on weaknesses. Group Training Instruction will resume Friday morning.
FRIDAY
6A,7A,8A- GROUP SESSIONS AT THE BEGINNING OF EACH HOUR
9-12NOON- OPEN GYM
12NOON- GROUP SESSION
1-2P- OPEN GYM
2-6P- GROUP SESSIONS AT THE BEGINNING OF EACH HOUR
SATURDAY
10A-12NOON- OPEN GYM
12NOON- GROUP SESSION
1-2P- OPEN GYM
2-5P- GROUP SESSIONS AT THE BEGINNING OF EACH HOUR
SUNDAY
10A-2P- FITCH FOOTBALL ONLY
2P, 3P- GROUP SESSIONS
Tuesday, July 12, 2011
071211 WOD
SORRY FOR THE LATE POST LADIES AND GENTS... BUSY BUSY MORNING!
METCON:
10 ROUNDS OF 50 YARD SPRINT
15 SECONDS OF REST
THEN...
10 MINUTES TO ESTABLISH YOU 1 RM CLEAN AND JERK
WE'VE ALREADY HAD 5 PERSONAL RECORDS!
METCON:
10 ROUNDS OF 50 YARD SPRINT
15 SECONDS OF REST
THEN...
10 MINUTES TO ESTABLISH YOU 1 RM CLEAN AND JERK
WE'VE ALREADY HAD 5 PERSONAL RECORDS!
Sunday, July 10, 2011
071111 WOD
I WANNA GIVE A SHOUT TO MY BOYS WITH FITCH FOOTBALL. THESE GUYS ARE GETTIN IT DONE SUNDAYS AT CFG! THEY ROLLED THROUGH FRAN YESTERDAY WITH A FEARLESS ATTITUDE AND I FEEL EXTREMELY FORTUNATE TO BE TRAINING THEM. I'M HOPIN THESE GUYS MAKE IT A POINT TO GET BACK IN THE BOX AFTER THEIR SEASON IS OVER SO WE CAN ADD THEM TO THE GROUP OF ANIMALS WE'RE BREEDING HERE!
STRENGTH:
WITH A 45#/25#/10# PLATE OVERHEAD LOCKED OUT, DROP TO YOUR KNEES AND STAND BACK UP FOR 3 SETS OF 10
METCON:
400 M BACKWARDS RUN
40 MOUNTAIN CLIMBERS
10 KETTLEBELL SWINGS
30 MOUNTAIN CLIMBERS
20 KETTLEBELL SWINGS
20 MOUNTAIN CLIMBERS
30 KETTLEBELL SWINGS
10 MOUNTAIN CLIMBERS
40 KETTLEBELL SWINGS
400 M BACKWARDS RUN
FOR TIME
STRENGTH:
WITH A 45#/25#/10# PLATE OVERHEAD LOCKED OUT, DROP TO YOUR KNEES AND STAND BACK UP FOR 3 SETS OF 10
METCON:
400 M BACKWARDS RUN
40 MOUNTAIN CLIMBERS
10 KETTLEBELL SWINGS
30 MOUNTAIN CLIMBERS
20 KETTLEBELL SWINGS
20 MOUNTAIN CLIMBERS
30 KETTLEBELL SWINGS
10 MOUNTAIN CLIMBERS
40 KETTLEBELL SWINGS
400 M BACKWARDS RUN
FOR TIME
Saturday, July 9, 2011
CONGRATULATIONS GRADY!!!
SIMPLY SAID- COACH GRADY PUT ON QUITE A PERFORMANCE AT HYBRID ATHLETICS. IT WAS ENOUGH TO CATCH ROB ORLANDO'S ATTENTION AND TAKE 2ND PLACE OVERALL IN THE MEN'S DIVISION. HE WAS ALSO 2ND PLACE IN THE "POUND FOR POUND" CATEGORY. HERE ARE HIS NUMBERS:
SQUAT: 525#
PRESS: 235#
DEADLIFT: 635#
CROSSFIT TOTAL: 1395#
UNBELIEVABLE NUMBERS! WHAT IS EVEN MORE IMPRESSIVE IS THAT CHRIS HAS MADE ENORMOUS STRIDES IN HIS FLEXIBILITY AND METABOLIC CONDITIONING. HIS "HELEN" HAS NOT ONLY BECOME RX'D, BUT HAS REDUCED BY SEVERAL MINUTES. I'M VERY PLEASED WITH HIM AS A COACH, FRIEND, AND CROSSFITTER. WE ALSO PICKED UP AN AXLE AND A STONE MOLD WHILE WE WERE DOWN THERE. SEE YOU ALL IN THE BOX!
VIDEO OF GRADY: http://youtu.be/Lfk_h_uYoNQ
SQUAT: 525#
PRESS: 235#
DEADLIFT: 635#
CROSSFIT TOTAL: 1395#
UNBELIEVABLE NUMBERS! WHAT IS EVEN MORE IMPRESSIVE IS THAT CHRIS HAS MADE ENORMOUS STRIDES IN HIS FLEXIBILITY AND METABOLIC CONDITIONING. HIS "HELEN" HAS NOT ONLY BECOME RX'D, BUT HAS REDUCED BY SEVERAL MINUTES. I'M VERY PLEASED WITH HIM AS A COACH, FRIEND, AND CROSSFITTER. WE ALSO PICKED UP AN AXLE AND A STONE MOLD WHILE WE WERE DOWN THERE. SEE YOU ALL IN THE BOX!
VIDEO OF GRADY: http://youtu.be/Lfk_h_uYoNQ
Friday, July 8, 2011
LIMITED HOURS TODAY!!!
DUE TO GRADY'S COMPETITION AND THE SAILFEST FIREWORKS, WE WILL ONLY BE PROVIDING GYM TIME FROM 1-3 OCLOCK TODAY. 1-2P WILL BE OPEN GYM AND 2-3P WILL BE A GROUP SESSION. SORRY FOR THE INCONVENIENCE, BUT THE CITY GETS WILD FOR THE FIREWORKS. SEE YOU GUYS SOON!
Thursday, July 7, 2011
WOD 070811
METCON:
2 ROUNDS OF:
15 DB SQUAT CLEANS
15 HANDSTAND PUSHUPS
15 DB DEADLIFTS
15 DB PUSH JERKS
1 MILE RUN
FOR TIME
USE THE HEAVIEST DB'S OR KETTLEBELLS POSSIBLE!
HAVE FUN! SEE YOU IN THE BOX...
2 ROUNDS OF:
15 DB SQUAT CLEANS
15 HANDSTAND PUSHUPS
15 DB DEADLIFTS
15 DB PUSH JERKS
1 MILE RUN
FOR TIME
USE THE HEAVIEST DB'S OR KETTLEBELLS POSSIBLE!
HAVE FUN! SEE YOU IN THE BOX...
Wednesday, July 6, 2011
070711 WOD
Just to keep my family at CrossFit Groton informed- I will be in and out of the gym today. Chris will be holding down the fort. Today is the 1 year anniversary of Todd Williamson's passing, so I'm gonna make an attempt to take the day off. Nonetheless, if anyone needs anything, feel free to call me as usual.
I've still yet to have found a WOD that satifies me to be named after Todd, so I've chosen a pretty tough "Nasty Girl." I figured that a bunch of you would want to improve upon or add your score to the whiteboards. Have fun!
METCON:
"CINDY"
AMRAP IN 20 MIN.
5 PULLUPS
10 PUSHUPS
15 AIR SQUATS
After the Metcon, Complete:
BACK EXTENSIONS 3X10
REST IN PEACE BUD.
I've still yet to have found a WOD that satifies me to be named after Todd, so I've chosen a pretty tough "Nasty Girl." I figured that a bunch of you would want to improve upon or add your score to the whiteboards. Have fun!
METCON:
"CINDY"
AMRAP IN 20 MIN.
5 PULLUPS
10 PUSHUPS
15 AIR SQUATS
After the Metcon, Complete:
BACK EXTENSIONS 3X10
REST IN PEACE BUD.
Tuesday, July 5, 2011
070611 OPEN GYM
OPEN GYM WEDNESDAY IN THE BOX GUYS AND GIRLS! YOU'LL HAVE MR. GRADY IN THE HOUSE TO HELP TIME, SPOT, AND GRANT SOME INSIGHT INTO ALL OF YOUR STRENGTH DESIRES.
IF YOU MISSED A WOD THIS WEEK, TEAR IT UP. OTHERWISE, GRAB ONE OF THE "GIRLS" OR A HERO WOD AND GET IT DONE.
HERE IS THE SCHEDULE FOR THE NEXT FEW DAYS
WEDNESDAY
6:00 AM-GROUP
7:00-NOON CLOSED
NOON-GROUP
1:00PM-7:00PM OPEN GYM
THURSDAY
8:00AM-GROUP
9:00AM-NOON-ONE-ON-ONE/OPEN GYM
NOON-GROUP
1:00-2:00PM-ONE-ON-ONE/OPEN GYM
2:00-8:00 PM- GROUP PERSONAL TRAINING SESSIONS EVERY HOUR AT THE TOP OF THE HOUR
FRIDAY
6:00AM-GROUP
7:00AM-GROUP/ONE-ON-ONE
8:00AM-GROUP
9:00AM-NOON-ONE-ON-ONE/OPEN GYM
NOON-GROUP
1:00-2:00PM-ONE-ON-ONE/OPEN GYM
2:00-7:00 PM- GROUP PERSONAL TRAINING SESSIONS EVERY HOUR AT THE TOP OF THE HOUR
IF YOU MISSED A WOD THIS WEEK, TEAR IT UP. OTHERWISE, GRAB ONE OF THE "GIRLS" OR A HERO WOD AND GET IT DONE.
HERE IS THE SCHEDULE FOR THE NEXT FEW DAYS
WEDNESDAY
6:00 AM-GROUP
7:00-NOON CLOSED
NOON-GROUP
1:00PM-7:00PM OPEN GYM
THURSDAY
8:00AM-GROUP
9:00AM-NOON-ONE-ON-ONE/OPEN GYM
NOON-GROUP
1:00-2:00PM-ONE-ON-ONE/OPEN GYM
2:00-8:00 PM- GROUP PERSONAL TRAINING SESSIONS EVERY HOUR AT THE TOP OF THE HOUR
FRIDAY
6:00AM-GROUP
7:00AM-GROUP/ONE-ON-ONE
8:00AM-GROUP
9:00AM-NOON-ONE-ON-ONE/OPEN GYM
NOON-GROUP
1:00-2:00PM-ONE-ON-ONE/OPEN GYM
2:00-7:00 PM- GROUP PERSONAL TRAINING SESSIONS EVERY HOUR AT THE TOP OF THE HOUR
WOD 070511
SORRY FOR THE LATE POST GUYS... BEEN A BUSY DAY AT CFG! THANKS TO EVERYONE FOR ALL THE BIRTHDAY WISHES. WE HAVE A SOLID STRENGTH SEGMENT TODAY WITH A LITTLE CROSSFIT FOOTBALL WOD AFTERWARDS. HAVE FUN GUYS AND I'LL SEE YOU ALL IN THE BOX...
STRENGTH: WEIGHTED PULLUPS 5 X 5
-IF YOU CAN'T DO PULLUPS YET, USE THE SMALLEST DIAMETER BAND THAT YOU CAN FOR THE SAME SETS AND SAME REPS
METCON:
AMRAP 10 MINUTES:
2 DEADLIFTS (80% OF 1 RM)
10 PLYOMETRIC PUSHUPS
STRENGTH: WEIGHTED PULLUPS 5 X 5
-IF YOU CAN'T DO PULLUPS YET, USE THE SMALLEST DIAMETER BAND THAT YOU CAN FOR THE SAME SETS AND SAME REPS
METCON:
AMRAP 10 MINUTES:
2 DEADLIFTS (80% OF 1 RM)
10 PLYOMETRIC PUSHUPS
Sunday, July 3, 2011
Devine Ranting 11.6
As I'm sure most of you know, we've set dates of August 27th and August 28th for the "Fight for Wounded Warriors" Fundraiser to benefit the Wounded Warriors Project. This event is open to everyone. You don't have to be a CrossFitter.
Several clients have come to me telling me that many friends, family, and coworkers are "scared" to do the event. I want to nip these feelings in the ass immediately. Being that this is an AMRAP, you could literally show up and do 1 rep of each exercise and raise a few dollars for the cause. There is absolutely no reason to be scared. In a workout like this, the work to be performed is dictated by YOU! Trust me, there will be some sound motivation throughout the event so performing as few of reps as possible is highly unlikely. Nonetheless, you don't have to be a superstar to perform.
I want to bring another dimension to this equation. If you happen to be one of those individuals who have claimed to be nervous or scared of the event, I want you to take a moment and think of our servicemen and women overseas. These men and women face fear everyday knowing that a good chunk of those who have been deployed are returning perminently injured or dead. They do their job despite the potential danger in their path.
Take a minute, google some photos, and ask yourself the following:
Do I honestly think these men and women weren't scared heading into a war zone?
After these Wounded Warriors were hit with a round or IED, did they face the fear of thinking they were going to die at that very moment?
Do our Wounded Warriors face fear now that they are home and are feeling less independent?
What does it say about my personal integrity should I stand down to this challange knowing that these men and women fought so hard for my possessions?
They fought for you, no return the favor by supporting them in their time of need! See me for registration or email me at crossfitgroton@hotmail.com
Tim
Several clients have come to me telling me that many friends, family, and coworkers are "scared" to do the event. I want to nip these feelings in the ass immediately. Being that this is an AMRAP, you could literally show up and do 1 rep of each exercise and raise a few dollars for the cause. There is absolutely no reason to be scared. In a workout like this, the work to be performed is dictated by YOU! Trust me, there will be some sound motivation throughout the event so performing as few of reps as possible is highly unlikely. Nonetheless, you don't have to be a superstar to perform.
I want to bring another dimension to this equation. If you happen to be one of those individuals who have claimed to be nervous or scared of the event, I want you to take a moment and think of our servicemen and women overseas. These men and women face fear everyday knowing that a good chunk of those who have been deployed are returning perminently injured or dead. They do their job despite the potential danger in their path.
Take a minute, google some photos, and ask yourself the following:
Do I honestly think these men and women weren't scared heading into a war zone?
After these Wounded Warriors were hit with a round or IED, did they face the fear of thinking they were going to die at that very moment?
Do our Wounded Warriors face fear now that they are home and are feeling less independent?
What does it say about my personal integrity should I stand down to this challange knowing that these men and women fought so hard for my possessions?
They fought for you, no return the favor by supporting them in their time of need! See me for registration or email me at crossfitgroton@hotmail.com
Tim
4TH OF JULY!
Happy Fourth of July to all of our family and friends at CFG! We had a great day with some of the boys with Fitch Football! We've got some serious competitors and quick learners on the crew who are willing to work hard for a successful season. I want to remind everyone to have a safe holiday.
We will be closed for regular classes on Monday due to the holiday. However, I will be headed to the box for a WOD around 12 if anyone wants to join in. If we get enough people we'll make it a team deal.
See you all Tuesday in the box!
We will be closed for regular classes on Monday due to the holiday. However, I will be headed to the box for a WOD around 12 if anyone wants to join in. If we get enough people we'll make it a team deal.
See you all Tuesday in the box!
070311 WOD
Hey everybody! Hope everyone is enjoying a safe holiday weekend. I didn't see anyone in the Obits or Police Logs, so I'll take that as a "yes!" Try not to undo all or our hard work with blackouts and bbq's. Just Kidding.
Today is a big day for us as we will be welcoming a good portion of the guys from Fitch Football into our box for some technical work and metabolic conditioning.
FITCH GUYS:
SKILL: the AIR SQUAT, the BURPEE, the KIPPING PULLUP
METCON:
DIVIDE PLAYERS INTO 2 TEAMS:
EACH TEAM MUST COMPLETE THE FOLLOWING FOR TIME...
300 AIR SQUATS
1 MILE RUN
300 BOX JUMP BURPEES
WHILE 1 PLAYER IS WORKING, A MINIMUM OF 2 OTHERS MUST BE HOLDING A 10# PLATE ABOVE THEIR HEAD. IF 2 PLATES AREN'T IN THE AIR AT ALL TIMES, A PENALTY WILL BE ASSESSED.
WINNERS WILL WIN CROSSFIT GROTON WRIST BANDS.
FOR OUR REGULAR MEMBERS, GROUP SESSIONS WILL BE OFFERED AT 2:00 P AND 3:00 P TODAY.
I WILL BE CLOSED FOR THE 4TH EXCEPT FOR 1 WOD AT 12 NOON THAT'LL I'LL BE DOING MYSELF IF ANYONE WOULD LIKE TO COME JOIN ME. SEE YOU ALL IN THE BOX!
Today is a big day for us as we will be welcoming a good portion of the guys from Fitch Football into our box for some technical work and metabolic conditioning.
FITCH GUYS:
SKILL: the AIR SQUAT, the BURPEE, the KIPPING PULLUP
METCON:
DIVIDE PLAYERS INTO 2 TEAMS:
EACH TEAM MUST COMPLETE THE FOLLOWING FOR TIME...
300 AIR SQUATS
1 MILE RUN
300 BOX JUMP BURPEES
WHILE 1 PLAYER IS WORKING, A MINIMUM OF 2 OTHERS MUST BE HOLDING A 10# PLATE ABOVE THEIR HEAD. IF 2 PLATES AREN'T IN THE AIR AT ALL TIMES, A PENALTY WILL BE ASSESSED.
WINNERS WILL WIN CROSSFIT GROTON WRIST BANDS.
FOR OUR REGULAR MEMBERS, GROUP SESSIONS WILL BE OFFERED AT 2:00 P AND 3:00 P TODAY.
I WILL BE CLOSED FOR THE 4TH EXCEPT FOR 1 WOD AT 12 NOON THAT'LL I'LL BE DOING MYSELF IF ANYONE WOULD LIKE TO COME JOIN ME. SEE YOU ALL IN THE BOX!
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