GROUP SESSIONS: 6A, 7A, 8A, NOON, 2P, 3P, 4P, 5P
HEY EVERYBODY, THIS IS THE FIRST WORKOUT THAT WE PERFORMED FOR THE OPEN SECTIONALS THIS YEAR. I CHOSE IT BECAUSE IT IS ATTACKING 2 OF THE COMMONLY CONFRONTED "GOATS" THAT PEOPLE HAVE IN THE GYM...
METCON:
10 MIN AMRAP:
30 DOUBLE UNDERS
15 SNATCHES 75#
POST-WOD:
BENCH 3X5 @ 80% OF YOUR 1 REP MAX
JUST SOME REMINDERS:
IF YOUR PLANNING ON COMPETING IN THE SECT THROWDOWN, GET ME YOUR REG FEE AND FORMS ASAP!
I WILL BE STARTING GROTON BARBELL ON SATURDAY 10A AND 11A. WE WILL BE ATTACKING A POWERLIFTING/OLYMPIC LIFTING TOPIC OF MY CHOICE. CROSSFIT GROTON MEMBERSHIP IS NOT REQUIRED. LIKEWISE, GROTON BARBELL MEMBERSHIP IS NOT INCLUDED IN YOUR CROSSFIT GROTON MEMBERSHIP. WE WILL MEET ONCE A WEEK AND ATTACK OLY AND POWER LIFTING DEVELOPMENT. THIS IS A BIT OF AN OBSESSION OF MINE AND 9 TIMES OUT OF 10 I WILL BE HITTING THE WORKOUT WITH YOU...
9/10/11- AFTER NOON- IF YOU WISH TO MAKE UP THE FIGHT FOR WOUNDED WARRIORS THAT WE WERE FORCED TO POSTPONE, LET ME KNOW. I CAN SCHEDULE THIS WITH YOU TEAM FOR ANYTIME REALLY, I JUST NEED SOME ADVANCE NOTICE FOR WHEN YOU CAN COME IN.
IF YOU WERE PART OF THE TEAM THAT PERFORMED THE FGB FOR WOUNDED WARRIOR PROJECT REGARDLESS OF THE HURRICANE, PLEASE HAVE YOUR DONATIONS COLLECTED AND TURNED INTO ME BY SUNDAY 9/18/11. NO MATTER WHAT I'VE RECEIVED, THE NEXT DAY I'LL BE SENDING THE FUNDS OFF TO WWP. A LARGE THANKS TO EVERYONE WHO HAS TURNED IN THEIR FUNDS SO FAR!
SUNDAY WE WILL BE DOING THE 9-11 THROWDOWN. I ALREADY DONATED A LITTLE BIT ON BEHALF OF THE BOX, BUT IF YOU'D LIKE TO CONTRIBUTE MORE TO THE DISPOSABLE HEROES PROJECT WHICH BENEFITS 1ST RESPONDERS WHO HAVE TAKEN ILL FOLLOWING 9/11, YOU CAN DO SO BELOW. IF YOU DO, LET ME KNOW HOW MUCH IT WAS FOR AND I CAN LET THE GENTLEMAN RUNNING THE EVENT KNOW.
http://www.thedisposableheroesproject.com/merchandise.html
*NEWS*
1) WE'VE HAD A SERIOUS NUMBER OF PEOPLE GET THEIR FIRST MUSCLE UPS... OFF THE TOP OF MY HEAD, NEWCOMER JOHNNY, MY COUSIN KIRK, JASON COMBS, RYAN, DAN BITTNER, LOU ROQUE, AND I THINK THERE WERE A FEW MORE THAT I APOLOGIZE FOR NOT REMEMBERING.
2) AS I'M SURE MANY OF YOU KNOW, GRADY HAS MOVED ON TO BECOME A COP. THE SWEET THING IS THAT WE'VE BROUGHT ON SOME DOPE PEOPLE TO TAKE HIS PLACE. AMONG THEM IS JON ARROYAVE- A NAVY CORPSMAN WHO HAS A GREAT DISCIPLINE AND EYE FOR TECHNIQUE AND EXCELLENT MOTIVATION, ONE OF MY OLD TRAINING BUDDIES, CHRIS JONES, WHO IS LEVEL 1 CERTIFIED AND QUITE AN EXPERIENCED CROSSFITTER WITH A HUGE HEART, AND ANGEL BARTLETTE, AN UNBELIEVABLE ATHLETE AND LOCAL WHO JUST FINISHED COMPETING IN THE MASTERS CATEGORY OF THE CROSSFIT GAMES IN CARSON, CA. I'M PUMPED!
3) THERE ARE AN ASSLOAD OF EVENTS COMING UP IN THE NEXT FEW MONTHS, SO IF YOUR INTERESTED IN TAKING THE PLUNGE INTO ANYTHING ALONG THE LINES OF A 5K, A THROWDOWN, A STRONGMAN COMPETITION, OR AN OLY LIFTING MEET- LET ME KNOW AND I'LL HELP GET YOU THERE.
I'M HERE FOR YOU GUYS! NO MATTER WHAT YOUR ABILITY OR LEVEL. LET'S GET THIS SHIT DONE. SEE YOU IN THE BOX.
TIM
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