METCON:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of each of the following:
KB SWINGS 55/35#
BOX JUMPS 24/20"
400 M RUN AFTER EACH SET
FINALLY GOT SOME OF MY VIDEOS TO UPLOAD FROM MY PHONE. THERE'S A FEW OF GUYS GETTING THEIR FIRST MUSCLE UPS.
THIS ONE IS OF SLICK NICK AND HIS BUDDY TRISTAN (WHO WILL ALSO BE HELPING OUT AT THE BOX) DOING OUR 31 HEROES TRIBUTE WOD THAT I WROTE. IT WAS THE FIRST TIME THAT NICK GAVE ME AN EVIL LOOK. HE ROUGHED IT OUT THOUGH AND I COULDN'T HAVE BEEN MORE PROUD. YOU'RE THE MAN LIL BRO.
http://www.youtube.com/user/crossfitgroton#p/a/u/0/R8oEnUQpXg0
Thursday, September 29, 2011
Wednesday, September 28, 2011
RESULTS FOR TUNNEL TO TOWERS
3765 NICHOLAS SILVIA 37:23
3773 TIMOTHY DEVINE 37:23
NOT BAD FOR BEING OUT OF 31000... ONCE AGAIN CFG LEADING THE WAY!
3773 TIMOTHY DEVINE 37:23
NOT BAD FOR BEING OUT OF 31000... ONCE AGAIN CFG LEADING THE WAY!
092811 OPEN GYM
TODAY IS OPEN GYM FROM 4-7P
I LEFT "SANTIAGO" ON THE BOARD FROM THIS MORNING IF ANYONE WANTS TO HIT SOMETHING EVIL. I GIVE IT AN 8 ON DIFFICULTY. 1 BEING HELEN, 10 BEING TOUGH MUDDER.
BEN CONSTANT WILL BE MANNING THE OPEN GYM. HAVE FUN AND MOST IMPORTANTLY BE SAFE!
TIM
I LEFT "SANTIAGO" ON THE BOARD FROM THIS MORNING IF ANYONE WANTS TO HIT SOMETHING EVIL. I GIVE IT AN 8 ON DIFFICULTY. 1 BEING HELEN, 10 BEING TOUGH MUDDER.
BEN CONSTANT WILL BE MANNING THE OPEN GYM. HAVE FUN AND MOST IMPORTANTLY BE SAFE!
TIM
Tuesday, September 27, 2011
DEVINE RANTING 11.9/TUNNEL TO TOWERS
IN THE AFTERMATH OF AN EVIL RECESSION AND THE POSSIBILITY OF ANOTHER DIP IN OUR NATIONAL AND GLOBAL ECONOMY, PEOPLE JUST PLAIN CAN'T FIGURE OUT WHY THINGS AREN'T PICKING UP... I'LL TELL YOU WHY- ACCORDING TO MY GIRLFRIEND I HAVE ALL OF THE ANSWERS ;)
ONE OF OUR NATION'S BIGGEST PROBLEMS IS THAT MANY OF US HAVE BECOME LAZY AND UNPASSIONATE. YUP, I SAID IT. PEOPLE RANT AND RAVE THAT WE NEED TO EAT AND SHOP LOCALLY. NEVERTHELESS, WHEN THE AVERAGE CONSUMER GOES TO PATRONIZE SOME OF THESE ESTABLISHMENTS, THE SERVICES ARE LACKLUSTER AND BLAND. IN MANY CASES, NOT ALL, PEOPLE AREN'T CARRYING A SENSE OF PRIDE, ENERGY, AND DETERMINATION IN THEIR RESPECTIVE LINE OF WORK. A GARBAGE MAN WILL JUMP OFF HIS TRUCK AND SLING A BAG INTO THE BACK, BUT WOULD NEVER TAKE THE ENERGY TO PICK UP THE LOOSE MCDONALD'S CUP SITTING ON THE SIDEWALK. A CHEF PUSHES 100 PLATES OF THE SAME DISH THROUGH HIS WINDOW ON AN AVERAGE NIGHT, BUT WOULD NEVER THINK TO TASTE WHAT HE'S SERVING BECAUSE HE DOESN'T GET THE SAME HOURS HE USED TO.
I THINK THE SAME PLAGUE HAS BLED OVER INTO THE WORLD OF HEALTH AND FITNESS. IT BLOWS MY MIND THAT GROWN MEN ARE WILLING TO DUMP HUNDREDS OF DOLLARS ON XBOX 360 AND VARIOUS VIDEO GAMES. ON THE OTHER HAND, IF YOU SUGGESTED THAT THEY MAKE A SIMILAR ANNUAL INVESTMENT ON THEIR HEALTH, THEY WOULD LOOK AT YOU LIKE YOU HAD 3 EYES. PEOPLE ARE WILLING TO DUMP $100/MONTH ON A CELL PHONE WITH A DATA PLAN, BUT FORGET THAT IT WOULD BE RENDERED USELESS IN THE AFTERMATH OF A SEVERE STORM, TERRORIST ATTACK, ETC. WHAT WOULD BE MORE USEFUL, YOUR BODY.
THE MATTER OF THE FACT IS THAT OUR NATION NEEDS TO GET OFF OF THEIR ASSES AND SHOW MORE PASSION IN LIFE, WORK, FITNESS, AND FAMILY. PHYSICAL FITNESS SHOULD BE MORE THAN "GOING THROUGH THE MOTIONS" OR GETTING ABS. MAKE PHYSICAL FITNESS MORE THAN A MEMBERSHIP. MAKE IT A LIFE CHANGING EXPERIENCE.
LAST WEEKEND, NICK AND I HEADED TO NEW YORK CITY TO TAKE PART IN A RUN THAT I'VE BEEN WANTING TO PARTICIPATE IN FOR YEARS. IN THE MIDST OF 31,000 OTHER PARTICIPANTS, WE TOOK TO THE BROOKLYN BATTERY TUNNEL TO RUN THE SAME ROUTE THAT A FALLEN FIREFIGHTER TOOK ON 9/11/01. I DON'T THINK THE MAGNITUDE OF THE EVENT HIT EITHER OF US UNTIL WE ENTERED THE TUNNEL AND THE THOUSANDS OF RUNNERS AROUND US ERUPTED INTO A ROAR. WHEN THE CHEER SETTLED, I WAS SURROUNDED BY FELLOW FIREFIGHTERS AND THEIR FAMILIES AND FRIENDS. COUNTRY MUSIC WAS RIPPING THROUGH SPEAKERS SET UP FOR THE EVENT- NOTHING FELT MORE AMERICAN TO ME.
AFTER GETTING OVER THE INITIAL ANXIETY OF RUNNING A 5K IN MY FIRE GEAR, I REALIZED THAT SHORT OF THE HEAT, IT REALLY WASN'T THAT BAD. NICK WORKED AS MY PACE CAR WEAVING IN AND OUT OF THE CROWD. I FELT FORTUNATE TO HAVE A KID LIKE NICK AROUND. EARLY INTO HIS EMPLOYMENT, NICK QUICKLY BECAME MORE LIKE A BUSINESS PARTNER/LITTLE BROTHER. THROUGHOUT THE RACE, HE CHECKED IN ON ME TO MAKE SURE I WAS STILL WITH HIM AND DOING OKAY. THAT GENUINE CONCERN FOR A FRIEND IS SOMETHING YOU JUST CAN'T TEACH.
COMING OUT OF THE TUNNEL WAS UNDOUBTEDLY THE MOST EMOTIONAL PART OF THE RACE FOR ME. AFTER AN EVIL 3/4 MILE UPHILL RUN OUT OF THE TUNNEL, I WAS STARTING TO FEEL IT KICK IN. BUT STANDING ON THE SIDEWALKS TO GREET US WERE 2 LINES OF HUNDREDS FDNY FIREFIGHTERS LINED UP IN THEIR CLASS A UNIFORMS HOLDING BANNER WITH THE PHOTOS OF THEIR FALLEN BROTHERS. WITH THEIR HANDS ENTENDED FOR A HIGH FIVE, THEY SHOUTED ENCOURAGEMENT AS WE PUSHED FOR THE FINISH. I DON'T THINK WORDS COULD DO JUSTICE FOR THE EMOTIONS I WAS FEELING.
WITH THAT BEING SAID, I WANT EACH OF YOU TO FIND THIS SENSE OF FULFILLMENT ON THE FIELD OF HEALTH AND FITNESS. WHETHER IT'S CREATING A BOND WITH A GOOD FRIEND, SEEING YOUR LIFE FLASH BEFORE YOUR EYES DURING A SHITTY WORKOUT, MAKING YOURSELF PART OF SOMETHING BIGGER, OR USING AN EVENT AS A GOAL TO CATALYZE CHANGE IN YOUR LIFE. REALIZE THAT YOUR MIND, BODY, AND SOUL ARE YOUR BIGGEST ASSETS AND INVESTMENTS! SEE YOU IN THE BOX...
ONE OF OUR NATION'S BIGGEST PROBLEMS IS THAT MANY OF US HAVE BECOME LAZY AND UNPASSIONATE. YUP, I SAID IT. PEOPLE RANT AND RAVE THAT WE NEED TO EAT AND SHOP LOCALLY. NEVERTHELESS, WHEN THE AVERAGE CONSUMER GOES TO PATRONIZE SOME OF THESE ESTABLISHMENTS, THE SERVICES ARE LACKLUSTER AND BLAND. IN MANY CASES, NOT ALL, PEOPLE AREN'T CARRYING A SENSE OF PRIDE, ENERGY, AND DETERMINATION IN THEIR RESPECTIVE LINE OF WORK. A GARBAGE MAN WILL JUMP OFF HIS TRUCK AND SLING A BAG INTO THE BACK, BUT WOULD NEVER TAKE THE ENERGY TO PICK UP THE LOOSE MCDONALD'S CUP SITTING ON THE SIDEWALK. A CHEF PUSHES 100 PLATES OF THE SAME DISH THROUGH HIS WINDOW ON AN AVERAGE NIGHT, BUT WOULD NEVER THINK TO TASTE WHAT HE'S SERVING BECAUSE HE DOESN'T GET THE SAME HOURS HE USED TO.
I THINK THE SAME PLAGUE HAS BLED OVER INTO THE WORLD OF HEALTH AND FITNESS. IT BLOWS MY MIND THAT GROWN MEN ARE WILLING TO DUMP HUNDREDS OF DOLLARS ON XBOX 360 AND VARIOUS VIDEO GAMES. ON THE OTHER HAND, IF YOU SUGGESTED THAT THEY MAKE A SIMILAR ANNUAL INVESTMENT ON THEIR HEALTH, THEY WOULD LOOK AT YOU LIKE YOU HAD 3 EYES. PEOPLE ARE WILLING TO DUMP $100/MONTH ON A CELL PHONE WITH A DATA PLAN, BUT FORGET THAT IT WOULD BE RENDERED USELESS IN THE AFTERMATH OF A SEVERE STORM, TERRORIST ATTACK, ETC. WHAT WOULD BE MORE USEFUL, YOUR BODY.
THE MATTER OF THE FACT IS THAT OUR NATION NEEDS TO GET OFF OF THEIR ASSES AND SHOW MORE PASSION IN LIFE, WORK, FITNESS, AND FAMILY. PHYSICAL FITNESS SHOULD BE MORE THAN "GOING THROUGH THE MOTIONS" OR GETTING ABS. MAKE PHYSICAL FITNESS MORE THAN A MEMBERSHIP. MAKE IT A LIFE CHANGING EXPERIENCE.
LAST WEEKEND, NICK AND I HEADED TO NEW YORK CITY TO TAKE PART IN A RUN THAT I'VE BEEN WANTING TO PARTICIPATE IN FOR YEARS. IN THE MIDST OF 31,000 OTHER PARTICIPANTS, WE TOOK TO THE BROOKLYN BATTERY TUNNEL TO RUN THE SAME ROUTE THAT A FALLEN FIREFIGHTER TOOK ON 9/11/01. I DON'T THINK THE MAGNITUDE OF THE EVENT HIT EITHER OF US UNTIL WE ENTERED THE TUNNEL AND THE THOUSANDS OF RUNNERS AROUND US ERUPTED INTO A ROAR. WHEN THE CHEER SETTLED, I WAS SURROUNDED BY FELLOW FIREFIGHTERS AND THEIR FAMILIES AND FRIENDS. COUNTRY MUSIC WAS RIPPING THROUGH SPEAKERS SET UP FOR THE EVENT- NOTHING FELT MORE AMERICAN TO ME.
AFTER GETTING OVER THE INITIAL ANXIETY OF RUNNING A 5K IN MY FIRE GEAR, I REALIZED THAT SHORT OF THE HEAT, IT REALLY WASN'T THAT BAD. NICK WORKED AS MY PACE CAR WEAVING IN AND OUT OF THE CROWD. I FELT FORTUNATE TO HAVE A KID LIKE NICK AROUND. EARLY INTO HIS EMPLOYMENT, NICK QUICKLY BECAME MORE LIKE A BUSINESS PARTNER/LITTLE BROTHER. THROUGHOUT THE RACE, HE CHECKED IN ON ME TO MAKE SURE I WAS STILL WITH HIM AND DOING OKAY. THAT GENUINE CONCERN FOR A FRIEND IS SOMETHING YOU JUST CAN'T TEACH.
COMING OUT OF THE TUNNEL WAS UNDOUBTEDLY THE MOST EMOTIONAL PART OF THE RACE FOR ME. AFTER AN EVIL 3/4 MILE UPHILL RUN OUT OF THE TUNNEL, I WAS STARTING TO FEEL IT KICK IN. BUT STANDING ON THE SIDEWALKS TO GREET US WERE 2 LINES OF HUNDREDS FDNY FIREFIGHTERS LINED UP IN THEIR CLASS A UNIFORMS HOLDING BANNER WITH THE PHOTOS OF THEIR FALLEN BROTHERS. WITH THEIR HANDS ENTENDED FOR A HIGH FIVE, THEY SHOUTED ENCOURAGEMENT AS WE PUSHED FOR THE FINISH. I DON'T THINK WORDS COULD DO JUSTICE FOR THE EMOTIONS I WAS FEELING.
WITH THAT BEING SAID, I WANT EACH OF YOU TO FIND THIS SENSE OF FULFILLMENT ON THE FIELD OF HEALTH AND FITNESS. WHETHER IT'S CREATING A BOND WITH A GOOD FRIEND, SEEING YOUR LIFE FLASH BEFORE YOUR EYES DURING A SHITTY WORKOUT, MAKING YOURSELF PART OF SOMETHING BIGGER, OR USING AN EVENT AS A GOAL TO CATALYZE CHANGE IN YOUR LIFE. REALIZE THAT YOUR MIND, BODY, AND SOUL ARE YOUR BIGGEST ASSETS AND INVESTMENTS! SEE YOU IN THE BOX...
092711 WOD
STRENGTH/SKILL:
ESTABLISH YOUR 1RM WEIGHTED BOX JUMP ON A 20" BOX
METCON:
21-15-9
ATLAS STONE LIFTS 110/70#
BURPEES
FOR TIME
ESTABLISH YOUR 1RM WEIGHTED BOX JUMP ON A 20" BOX
METCON:
21-15-9
ATLAS STONE LIFTS 110/70#
BURPEES
FOR TIME
Sunday, September 25, 2011
SCHEDULE FOR THE WEEK OF 9/26/11
| MON | TUES | WED | THURS | FRI | SAT | SUN | |
| 6:00 | GROUP | GROUP | GROUP | ||||
| 7:00 | |||||||
| 8:00 | |||||||
| 9:00 | GROUP | GROUP | GROUP | GROUP | |||
| 10:00 | ONE | ONE | ONE | ONE | BARBELL | ||
| 11:00 | ONE | ONE | ONE | ONE | BARBELL | ||
| NOON | GROUP | GROUP | GROUP | GROUP | GROUP | OPEN | |
| 1:00 | ONE | OPEN | |||||
| 2:00 | GROUP | GROUP | GROUP | GROUP | GROUP | OPEN | |
| 3:00 | GROUP | GROUP | GROUP | GROUP | GROUP | OPEN | |
| 4:00 | GROUP | GROUP | OPEN | GROUP | GROUP | ||
| 5:00 | GROUP | GROUP | OPEN | GROUP | GROUP | ||
| 6:00 | GROUP | GROUP | OPEN | GROUP | GROUP | ||
| 7:00 |
PLEASE! PLEASE TAKE NOTE OF THE CHANGES TO THE SCHEDULE THIS WEEK. THE 8AM IS NO MAS! INSTEAD, WE WILL BE RUNNING A GROUP AT 9:00 AM. THANKS GUYS! SEE YOU IN THE BOX...
092611 WOD
TODAY IS GOING TO BE AN ALL STRENGTH DAY. AS USUAL, ALL MOVEMENTS WILL BE DISPLAYED TO YOU AT THE BEGINNING OF EACH SESSION, AND WE WILL MOVE FROM MOVEMENT TO MOVEMENT. WE DID A LOT OF RUNNING LAST WEEK, SO MY OBJECTIVE IS TO RESTORE SOME STRENGTH IN A FEW KEY AREAS. THAT BEING SAID, YOU CAN BANK ON SOME FIERCE METCONS TO FOLLOW...
ALL STRENGTH DAY!!!
1) DYNAMIC PRESSING USING BANDS, KETTLEBELLS, CHAINS, ETC ON BARBELL
4 SETS OF 8-10 REPS
2) GLUTE-HAM RAISES/HIP EXTENSIONS/ OR BACK EXTENSTIONS 4 X 10
3) PLANK HOLDS 4 X 1 MINUTE
SLICK NICK, ANDREW, AND MYSELF SHOT DOWN TO THE BIG APPLE THIS WEEK TO REPRESENT AT THE "TUNNEL TO TOWERS" MEMORIAL RUN. IT WAS AN OUTSTANDING EXPERIENCE RUNNING THE SAME PATH JUST AS A FALLEN BROTHER DID 10 YEARS AGO. NICKY ACTED AS MY PACE CAR THE WHOLE WAY. HOPING TO DRAG A WHOLE MESS OF YOU OUT THERE NEXT YEAR!
ALL STRENGTH DAY!!!
1) DYNAMIC PRESSING USING BANDS, KETTLEBELLS, CHAINS, ETC ON BARBELL
4 SETS OF 8-10 REPS
2) GLUTE-HAM RAISES/HIP EXTENSIONS/ OR BACK EXTENSTIONS 4 X 10
3) PLANK HOLDS 4 X 1 MINUTE
SLICK NICK, ANDREW, AND MYSELF SHOT DOWN TO THE BIG APPLE THIS WEEK TO REPRESENT AT THE "TUNNEL TO TOWERS" MEMORIAL RUN. IT WAS AN OUTSTANDING EXPERIENCE RUNNING THE SAME PATH JUST AS A FALLEN BROTHER DID 10 YEARS AGO. NICKY ACTED AS MY PACE CAR THE WHOLE WAY. HOPING TO DRAG A WHOLE MESS OF YOU OUT THERE NEXT YEAR!
Friday, September 23, 2011
wod 092311
good luck to my fitch and stonington boys as they enter game 2 of hthe season tonightn if anyone is free. fitch takes on danbury at 7p. stonington takes it to st bernards at 630p at sbhs.
workout of the day is
3 rounds of
max deadlifts at 85 percent of your 1rm
400 m run
30 sec l sit hold
for time
workout of the day is
3 rounds of
max deadlifts at 85 percent of your 1rm
400 m run
30 sec l sit hold
for time
Thursday, September 22, 2011
092211 WOD
STRENGTH:
ESTABLISH 1RM CLEAN
METCON:
EVERY MIN ON THE MIN FOR 12 MINUTES COMPLETE THE FOLLOWING:
10 KB SWINGS 55/35#
10 HAND RELEASE PUSHUPS
PENALTY ASSESSED FOR EACH ROUND MISSED
ESTABLISH 1RM CLEAN
METCON:
EVERY MIN ON THE MIN FOR 12 MINUTES COMPLETE THE FOLLOWING:
10 KB SWINGS 55/35#
10 HAND RELEASE PUSHUPS
PENALTY ASSESSED FOR EACH ROUND MISSED
Wednesday, September 21, 2011
092111 WOD
HERE'S A WOD PULLED FROM MAINSITE... WE THROUGH IN A LITTLE OVERHEAD STRENGTH AS WELL
STRENGTH: PUSH PRESS 3-3-3-3-3
METCON:
TABATA BOTTOM TO BOTTOM SQUAT
RUN 1 MILE
POST REPS AND MILE TIME TO BOARD
STRENGTH: PUSH PRESS 3-3-3-3-3
METCON:
TABATA BOTTOM TO BOTTOM SQUAT
RUN 1 MILE
POST REPS AND MILE TIME TO BOARD
Tuesday, September 20, 2011
OPEN GYM
OPEN GYM WILL RUN FROM 4-7PM TODAY
GOOD AREAS OF FOCUS LACKING WITH A LOT OF PEOPLE...
OVERHEAD STRENGTH- PRESS, JERK, PULLUPS
SHOULDER FLEXIBILITY!!!
JUMP ROPE WORK- DOUBLE UNDER PRACTICE
HAVE FUN AND BE SAFE!
GOOD AREAS OF FOCUS LACKING WITH A LOT OF PEOPLE...
OVERHEAD STRENGTH- PRESS, JERK, PULLUPS
SHOULDER FLEXIBILITY!!!
JUMP ROPE WORK- DOUBLE UNDER PRACTICE
HAVE FUN AND BE SAFE!
Sunday, September 18, 2011
SCHEDULE FOR THE WEEK OF 9/19/11
| MON | TUES | WED | THURS | FRI | SAT | SUN | |
| 6:00 | GROUP | GROUP | GROUP | ||||
| 7:00 | GROUP | GROUP | GROUP | ||||
| 8:00 | GROUP | GROUP | GROUP | GROUP | |||
| 9:00 | ONE | ONE | ONE | ONE | |||
| 10:00 | ONE | ONE | ONE | ONE | BARBELL | FITCH | |
| 11:00 | ONE | ONE | ONE | ONE | BARBELL | FITCH | |
| NOON | GROUP | GROUP | GROUP | GROUP | OPEN | GROUP | |
| 1:00 | ONE | ONE | ONE | ONE | OPEN | GROUP | |
| 2:00 | GROUP | GROUP | GROUP | GROUP | OPEN | GROUP | |
| 3:00 | GROUP | GROUP | GROUP | GROUP | OPEN | GROUP | |
| 4:00 | GROUP | OPEN | GROUP | GROUP | GROUP | ||
| 5:00 | GROUP | OPEN | GROUP | GROUP | GROUP | ||
| 6:00 | GROUP | OPEN | GROUP | GROUP | GROUP | ||
| 7:00 |
WOUNDED WARRIOR DONATION UPDATE!
SO OUR FINAL NUMBERS EVEN WITH A SMALL NUMBER OF TEAMS AND HURRICANE IRENE CRASHING THE PARTY IS $1654.75. I'LL BE STOPPING BY THE BANK TOMORROW TO HAVE A MONEY ORDER MADE UP AND WILL BE MAILING OUT OUR DONATION.
I WANT TO THANK ALL OF THOSE INVOLVED FOR THEIR SELFLESS WORK TO HELP THOSE THAT PROTECT US! JUST KEEP IN MIND, WE ONLY HAD ABOUT 12 PEOPLE DO IT THIS YEAR. AND ONLY A FEW OF THOSE WHO DID IT, ACCEPTED CENT/REP DONATIONS. IF WE CAN GET 50 CLIENTS TO DO AN EVENT LIKE THIS AGAIN, THE NUMBERS WILL BE THROUGH THE ROOF!
SPECIAL SHOUT OUT FOR THEIR DONATIONS GO TO MY BROTHER ($103), MY MOM AND DAD ($204.50), ED POLLARD ($250.00), AND DUSTIN AND HIS WIFE ($125 + A SHITLOAD FROM FAMILY AND FRIENDS. I'D ALSO LIKE TO GIVE A SPECIAL THANKS TO CRYSTAL BEDNARZ FOR HER DEVOTION AND HARD WORK IN RAISING $285 FOR THE EVENT. SHE WORKED HER ASS OFF!
THANK YOU AGAIN EVERYONE! I'M THINKING ABOUT DOING A RUNNING EVENT AT POQUONNOCK PLAINS AS WELL FOR DONATIONS PER LAP! LET ME KNOW IF ANYONE WANTS TO HELP PLAIN IT WITH ME.
TIM
I WANT TO THANK ALL OF THOSE INVOLVED FOR THEIR SELFLESS WORK TO HELP THOSE THAT PROTECT US! JUST KEEP IN MIND, WE ONLY HAD ABOUT 12 PEOPLE DO IT THIS YEAR. AND ONLY A FEW OF THOSE WHO DID IT, ACCEPTED CENT/REP DONATIONS. IF WE CAN GET 50 CLIENTS TO DO AN EVENT LIKE THIS AGAIN, THE NUMBERS WILL BE THROUGH THE ROOF!
SPECIAL SHOUT OUT FOR THEIR DONATIONS GO TO MY BROTHER ($103), MY MOM AND DAD ($204.50), ED POLLARD ($250.00), AND DUSTIN AND HIS WIFE ($125 + A SHITLOAD FROM FAMILY AND FRIENDS. I'D ALSO LIKE TO GIVE A SPECIAL THANKS TO CRYSTAL BEDNARZ FOR HER DEVOTION AND HARD WORK IN RAISING $285 FOR THE EVENT. SHE WORKED HER ASS OFF!
THANK YOU AGAIN EVERYONE! I'M THINKING ABOUT DOING A RUNNING EVENT AT POQUONNOCK PLAINS AS WELL FOR DONATIONS PER LAP! LET ME KNOW IF ANYONE WANTS TO HELP PLAIN IT WITH ME.
TIM
Saturday, September 17, 2011
WOD 091811
Sprint 1100m (2X AROUND THE BUILDING)
THEN...
PERFORM THE FOLLOWING
10 MIN AMRAP:
1 BACK SQUAT
1 DEADLIFT
FOR THE HEAVIEST LOADS POSSIBLE
POST TOTAL REPS AND TOTAL LOAD TO THE BOARD
THEN...
2 MIN AMRAP
DOUBLE UNDERS
THEN...
PERFORM THE FOLLOWING
10 MIN AMRAP:
1 BACK SQUAT
1 DEADLIFT
FOR THE HEAVIEST LOADS POSSIBLE
POST TOTAL REPS AND TOTAL LOAD TO THE BOARD
THEN...
2 MIN AMRAP
DOUBLE UNDERS
Friday, September 16, 2011
091711 WOD
I WANT TO GIVE THE FITCH BOYS A HUGE CONGRATULATIONS ON THEIR WIN AGAINST PLAINFIELD 27-7. CROSSFITTER #8 BOBBY JOHNSON (AKA SEAN MICHAELS) HAD 2 TOUCHDOWNS AS A SOPHOMORE! BOBBY NOT ONLY CROSSFITS WITH THE TEAM, BUT WITH HIS FATHER ON BASE AS WELL. VERY PROUD OF YOU BUDDY!
AS FOR MY STONINGTON BOYS, AN EXTREMELY TOUGH LOSS. THE BOYS WERE ROBBED AFTER A REVERSED CALL ON A RECOVERED FUMBLE IN THE FINAL MOMENTS. BUT IT WAS AN EXCELLENT GAME. CFG MEMBER KYLE WOODWORTH HAD AN UNBELIEVABLE ONE-HANDED GRAB FOR A TOUCHDOWN. HARRY HAD SOME IMPRESSIVE CARRIES ON OFFENSE AND A SOLID DEFENSIVE GAME AND NICKY BOY KEPT THE PRESSURE UP PLAYING SAFETY. VERY PROUD OF ALL OF YOU. GO GET EM NEXT WEEK GUYS!
SATURDAY MORNING WE'LL BE HITTING BARBELL CLUB AT 10 AND 11 AM. OUR TOPIC OF THE DAY WILL BE DYNAMIC BENCH PRESS WITH A FOCUS ON THE BOTTOM RANGE OF MOTION.
FOR THE NOON, 2P, AND 3P SESSIONS... WE'LL BE HITTING NATE!
"NATE"
20 MINUTE AMRAP:
2 MUSCLE UPS
4 HANDSTAND PUSHUPS
8 KETTLEBELL SWINGS 2 POOD (70#)
GET IT DONE!
AS FOR MY STONINGTON BOYS, AN EXTREMELY TOUGH LOSS. THE BOYS WERE ROBBED AFTER A REVERSED CALL ON A RECOVERED FUMBLE IN THE FINAL MOMENTS. BUT IT WAS AN EXCELLENT GAME. CFG MEMBER KYLE WOODWORTH HAD AN UNBELIEVABLE ONE-HANDED GRAB FOR A TOUCHDOWN. HARRY HAD SOME IMPRESSIVE CARRIES ON OFFENSE AND A SOLID DEFENSIVE GAME AND NICKY BOY KEPT THE PRESSURE UP PLAYING SAFETY. VERY PROUD OF ALL OF YOU. GO GET EM NEXT WEEK GUYS!
SATURDAY MORNING WE'LL BE HITTING BARBELL CLUB AT 10 AND 11 AM. OUR TOPIC OF THE DAY WILL BE DYNAMIC BENCH PRESS WITH A FOCUS ON THE BOTTOM RANGE OF MOTION.
FOR THE NOON, 2P, AND 3P SESSIONS... WE'LL BE HITTING NATE!
"NATE"
20 MINUTE AMRAP:
2 MUSCLE UPS
4 HANDSTAND PUSHUPS
8 KETTLEBELL SWINGS 2 POOD (70#)
GET IT DONE!
OPEN GYM 091611
OPEN GYM WILL BE FROM 4-7P TODAY. AS USUAL THE BOX IS CLOSED FOR ALL OTHER HOURS. ATTACK A WEAKNESS, MAKE UP A WOD YOU MISSED, OR HIT SOME MOBILITY AND SKILL WORK.
HOPE ALL IS WELL WITH EVERYONE. AS ALWAYS, FEEL FREE TO SEE/CALL ME WITH ANY QUESTIONS, COMMENTS, OR CONCERNS.
P.S. I'VE GIVEN THE GO AHEAD FOR 2 OF OUR 6 AM'S (KEITHA AND SARA) TO PLAN A NIGHT TIME HALLOWEEN PARTY AT THE BOX OCTOBER 15TH. MORE DETAILS WILL FOLLOW. SAVE THE DATE, IT'LL BE A SHITSHOW I'M SURE AND A GREAT CHANCE FOR ALL OF YOU TO CUT UP.
HOPE ALL IS WELL WITH EVERYONE. AS ALWAYS, FEEL FREE TO SEE/CALL ME WITH ANY QUESTIONS, COMMENTS, OR CONCERNS.
P.S. I'VE GIVEN THE GO AHEAD FOR 2 OF OUR 6 AM'S (KEITHA AND SARA) TO PLAN A NIGHT TIME HALLOWEEN PARTY AT THE BOX OCTOBER 15TH. MORE DETAILS WILL FOLLOW. SAVE THE DATE, IT'LL BE A SHITSHOW I'M SURE AND A GREAT CHANCE FOR ALL OF YOU TO CUT UP.
Thursday, September 15, 2011
091511 WOD
HERE'S THE WOD LADIES AND GENTS. I WANT TO START BY WISHING MY FITCH BOYS LUCK AGAINST THEIR OPENER WITH PLAINFIELD TOMORROW AND MY STONINGTON BOYS LUCK AGAINST WATERFORD. DROP EM!
DON'T FORGET TO TURN IN YOUR WOUNDED WARRIOR LOOT THIS WEEKEND BECAUSE THE JING WILL BE SENT OUT MONDAY!
*** IF YOU ARE INTERESTED IN TRYING CROSSFIT FOR A WEEK OR KNOW SOMEONE WHO DOESN'T WANT A FULL MEMBERSHIP, BUT JUST WANTS TO COME EVERY NOW AND THEN, I WILL BE SELLING 5 AND 10 VISIT PUNCH PASSES THAT WILL NOT HAVE AN EXPIRATION TO THEM. THIS IS PERFECT FOR PEOPLE THAT LIVE FAR AWAY OR GOTO OTHER CROSSFITS AND WANT TO DROP IN OCCASIONALLY.
5 VISIT PUNCH- $35 + TAX
10 VISIT PUNCH- $65+TAX
WARMUP: 2 MIN ON THE STATIONARY BIKE WITHOUT USING THE SEAT
STRENGTH: ATLAS STONE LIFTS 1 RM
METCON:
5 ROUNDS OF:
20 SITUPS
2 TURKISH GETUPS 55#
20 SINGLE LEGGED ROMANIAN DEADLIFTS 55#
FOR TIME
DON'T FORGET TO TURN IN YOUR WOUNDED WARRIOR LOOT THIS WEEKEND BECAUSE THE JING WILL BE SENT OUT MONDAY!
*** IF YOU ARE INTERESTED IN TRYING CROSSFIT FOR A WEEK OR KNOW SOMEONE WHO DOESN'T WANT A FULL MEMBERSHIP, BUT JUST WANTS TO COME EVERY NOW AND THEN, I WILL BE SELLING 5 AND 10 VISIT PUNCH PASSES THAT WILL NOT HAVE AN EXPIRATION TO THEM. THIS IS PERFECT FOR PEOPLE THAT LIVE FAR AWAY OR GOTO OTHER CROSSFITS AND WANT TO DROP IN OCCASIONALLY.
5 VISIT PUNCH- $35 + TAX
10 VISIT PUNCH- $65+TAX
WARMUP: 2 MIN ON THE STATIONARY BIKE WITHOUT USING THE SEAT
STRENGTH: ATLAS STONE LIFTS 1 RM
METCON:
5 ROUNDS OF:
20 SITUPS
2 TURKISH GETUPS 55#
20 SINGLE LEGGED ROMANIAN DEADLIFTS 55#
FOR TIME
Wednesday, September 14, 2011
091411 WOD
I WANNA GIVE A QUICK SHOUT TO FREDDY, WHO HAS BEEN COMING FOR A MONTH AND A HALF FOR AN AVERAGE OF 4-5 DAYS A WEEK. IN THIS TIME FRAME, FRED HAS NOT ONLY BEEN POSTING SOME BOSS TIMES, BUT HE HAS LOST 25 POUNDS! MY MAIN MAN IS ALSO INCHES AWAY FROM HIS FIRST MUSCLE UP, SO LETS GET IT BROTHA.
HERE'S OUR METCON FOR THE DAY, HAVE FUN!
4 ROUNDS OF:
400 M RUN
100 M WALK WITH A 45# PLATE LOCKED OUT OVERHEAD
100 M WALKING LUNGES
100 M BEAR CRAWL
FOR TIME
HERE'S OUR METCON FOR THE DAY, HAVE FUN!
4 ROUNDS OF:
400 M RUN
100 M WALK WITH A 45# PLATE LOCKED OUT OVERHEAD
100 M WALKING LUNGES
100 M BEAR CRAWL
FOR TIME
Tuesday, September 13, 2011
091311 WOD
HERE'S ONE OF THE MAINSITE WODS THAT WE TORE UP AT THE FIREHOUSE LAST NIGHT. GOOD LUCK!
STRENGTH:
SPLIT JERK 5X3
METCON:
15-12-9-6-3
POWER CLEANS 135#
BAR FACING BURPEES
FOR TIME
STRENGTH:
SPLIT JERK 5X3
METCON:
15-12-9-6-3
POWER CLEANS 135#
BAR FACING BURPEES
FOR TIME
Monday, September 12, 2011
091211 WOD
HOPE EVERYONE ENJOYED THEIR WEEKEND! TODAY IS OPEN GYM FROM 4P TO 7P HOSTED BY NONE OTHER THAN JON YAVE.
HERE'S WHAT I HAD THE MORNING CLASS DO IF ANYONE NEEDS A SUGGESTION.
"DIANE"
21-15-9
DEADLIFTS 225#
HANDSTAND PUSHUPS
FOR TIME
SEE YOU GUYS TOMORROW!
HERE'S WHAT I HAD THE MORNING CLASS DO IF ANYONE NEEDS A SUGGESTION.
"DIANE"
21-15-9
DEADLIFTS 225#
HANDSTAND PUSHUPS
FOR TIME
SEE YOU GUYS TOMORROW!
Saturday, September 10, 2011
WOD 091011 AND GROTON BARBELL
GROTON BARBELL
SQUAT WORK - DETERMINING TRUE RANGE OF MOTION WHILE BEING ABLE TO MAINTAIN A GLUED MIDLINE
USING 60% OF 1RM- BOX SQUAT 5 X 10
USING 50% OF 1RM FRONT SQUAT- FRONT SQUAT BALANCES 5X5
CROSSFIT GROTON
METCON: FIGHT FOR WOUNDED WARRIORS MAKEUP
FGB
1 MIN OF EACH OF THE FOLLOWING FOR 3 ROUNDS
WALLBALL
SUMO DEADLIFT HIGH PULL 75#
BOX JUMP 20"
PUSH PRESS 75#
CALORIE ROW
REST
FOR TOTAL REPS
SQUAT WORK - DETERMINING TRUE RANGE OF MOTION WHILE BEING ABLE TO MAINTAIN A GLUED MIDLINE
USING 60% OF 1RM- BOX SQUAT 5 X 10
USING 50% OF 1RM FRONT SQUAT- FRONT SQUAT BALANCES 5X5
CROSSFIT GROTON
METCON: FIGHT FOR WOUNDED WARRIORS MAKEUP
FGB
1 MIN OF EACH OF THE FOLLOWING FOR 3 ROUNDS
WALLBALL
SUMO DEADLIFT HIGH PULL 75#
BOX JUMP 20"
PUSH PRESS 75#
CALORIE ROW
REST
FOR TOTAL REPS
Thursday, September 8, 2011
SCHEDULE FOR THE WEEK OF 9/12/11
| MON | TUES | WED | THURS | FRI | SAT | SUN | |
| 6:00 | GROUP | GROUP | GROUP | ||||
| 7:00 | GROUP | GROUP | GROUP | ||||
| 8:00 | GROUP | GROUP | GROUP | ||||
| 9:00 | ONE | ONE | ONE | ||||
| 10:00 | ONE | ONE | ONE | BARBELL | |||
| 11:00 | ONE | ONE | ONE | BARBELL | |||
| NOON | GROUP | GROUP | GROUP | GROUP | GROUP | ||
| 1:00 | ONE | ONE | ONE | GROUP | GROUP | ||
| 2:00 | GROUP | GROUP | GROUP | GROUP | GROUP | ||
| 3:00 | BEGIN | BEGIN | BEGIN | BEGIN | BEGIN | ||
| 4:00 | OPEN | GROUP | GROUP | GROUP | OPEN | ||
| 5:00 | OPEN | GROUP | GROUP | GROUP | OPEN | ||
| 6:00 | OPEN | GROUP | GROUP | GROUP | OPEN | ||
| 7:00 |
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