OPEN GYM 4-7PM 12/1/11

TRISTAN WILL BE IN THE BOX THIS AFTERNOON. ATTACK YOUR WEAKNESSES! BE SAFE AND HAVE FUN!

103011 WOD

METCON:

RUN 800 METERS
25 BURPEES
10 MUSCLE UPS
100 DOUBLE UNDERS
10 MUSCLE UPS
25 BURPEES
RUN 800 METERS

FOR TIME

IF YOU CANNOT DO MUSCLE UPS, TRY THE FOLLOWING MODIFICATIONS

10 PULLUPS + 10 RING DIPS = 10 MUSCLE UPS
10 SUPINE RING ROWS + 10 BOX DIPS = 10 MUSCLE UPS



NIKO GETTING OVERHEAD SQUATTED!



THIS WAS A TOUGH ONE!

112911 WOD

METCON/STRENGTH:

3 ROUNDS OF:

10 SINGLE-ARM KB THRUSTERS RT
10 SINGLE-ARM KB THRUSTERS LFT
20 KB SWINGS
10 SINGLE-ARM KB SNATCH RT
10 SINGLE-ARM KB SNATCH LFT

FOR TIME



NATE, TOMMY, AND MIKE TAKE DOWN YESTERDAY'S WOD

112811 WOD

5 ROUNDS OF:

1 MIN PLANK HOLD
25 AIR SQUATS
25 PUSHUPS

REST AND THEN...

DEADLIFT 5-5-5-5-5

*USE ABSOLUTELY IMMACULATE FORM. IF YOUR TRAINER CATCHES YOU FALLING OUT OF MIDLINE, 10 BURPEES ON THE SPOT. I WILL BE PERFORMING THIS WOD TOO AND A FEW OF YOU LUCKY BASTARDS WILL BE MY JUDGES.

REMEMBER: MECHANICS, THEN CONSISTENCY, THEN AND ONLY THEN INTENSITY!



BIG CHRIS PAULK #70 WITH FITCH FOOTBALL HITTIN UP A WOD. REMEMBER BOYS, FOOTBALL'S OVER, BUT NOW IT'S TIME TO TRAIN FOR LIFE. STARTING THIS WEEK, I WILL BE OPEN AT 2:00P FOR HIGH SCHOOL STUDENTS MONDAY THRU FRIDAY TO TRAIN. THE IDEA IS TO GET YOU GUYS IN AND WARMED UP BY 2:15 TO TEAR UP THE WORKOUT OF THE DAY. SPECIAL STUDENT RATES WILL BE AVAILABLE, HOWEVER, YOU WILL BE LIMITED TO THAT TIME FRAME. SEE ME OR CALL FOR MORE INFORMATION.

TIM

SCHEDULE FOR THE WEEK OF 112811/NEW BEGINNERS CLASS

	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	BEGIN
11:00	ONE	ONE	ONE		ONE	BEGIN
NOON	GROUP	GROUP	GROUP		GROUP	GROUP	GROUP
1:00						ONE	ONE
2:00						GROUP	GROUP
3:00	GROUP	GROUP	GROUP		GROUP	ONE	ONE
3:45	GROUP	GROUP	GROUP	OPEN	GROUP	ONE	ONE
4:30	GROUP	GROUP	GROUP	OPEN	GROUP
5:15	GROUP	GROUP	GROUP	OPEN	GROUP
6:00	GROUP	GROUP	GROUP	OPEN	GROUP

HERE'S THE SCHEDULE FOR THE WEEK EVERYONE! KEEP IN MIND THAT WE HAVE GIFT CERTIFICATES AND PUNCH PASSES AVAILABLE IF ANY OF YOU NEED GIFT IDEAS!

TAKE NOTE THAT I'VE ADDED A BLOCK FOR A NEW BEGINNERS CLASS THAT WILL TAKE PLACE WEEKLY. FOR A LONG TIME I'VE AVOIDED HAVING AN "ON RAMP" OR BEGINNERS CLASS PRIOR TO ENTRANCE INTO OUR GYM. HOWEVER, AS OUR MEMBERS DEVELOP MORE AND MORE AS ATHLETES, WE'D LIKE TO MAKE THE PRE-WORKOUT INTRODUCTIONS MORE OF REVIEWS RATHER THAN, 1ST TIME FAMILIARIZATION. THAT WAY, OUR SENIOR MEMBERS AREN'T HELD UP WITH A LENGTHY EXPOSITORY ON THE AIR SQUAT.

THE NEW BEGINNERS CLASS WILL TAKE PLACE SATURDAY MORNINGS FROM 10:00AM-11:30PM WITH A BRIEF INTERMISSION. IT WILL COVER THE 9 FUNCTIONAL MOVEMENTS AND A FULL EXPLANATION OF GYM PROCEDURES, SCHEDULES, ETC. THIS CLASS WILL BE A REQUIREMENT FOR ALL NEW MEMBERS AS OF THIS WEEK. COST OF THE CLASS WILL BE $30+TAX PER PERSON. 

Open Gym 112711 10am-3p

112611 WOD

AMRAP 30 MIN:

RUN 400 M
10 CALORIE ROW
10 BOX JUMPS
3 SPLIT JERKS 185#/115#

IF YOU DROP THE BAR DURING THE SPLIT JERKS, PERFORM 5 BURPEES ON THE SPOT.




CHRISTY AND JACKIE PHILLIPS THREW DOWN YESTERDAY AT OUR LITTLE HOLE IN THE WALL. CAN'T WAIT TIL NEXT TIME!

112511 WOD

TOMORROW WE'LL BE RIPPIN THE MAINSITE WOD FROM THANKSGIVING. MY BUDDY TYLER AND I DID IT YESTERDAY AND IT CERTAINLY IS A ROUGH ONE. i THINK IT CAN MOST ACCURATELY BE DESCRIBED AS A HEAVY FIGHT GONE BAD.

"SANTORA"

3 ROUNDS OF:

1 MINUTE OF EACH OF THE FOLLOWING:

SQUAT CLEANS 155# (YOU MAY POWER CLEAN INTO A FRONT SQUAT FOR 1 REP)
20 FT SHUTTLE RUN (RUNNING FORWARD THEN BACKWARD 20FT=1 REP
DEADLIFT 245#
BURPEES
PUSH JERK 155# (NO RACKS, CLEAN IT FROM THE GROUND)
REST 1 MIN

POST TOTAL REPS TO THE BOARD.


Enlarge image
U.S. Army Sergeant Jason A. Santora, of Farmingville, New York, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, Georgia, died in Logar province, Afghanistan on April 23, 2010, from wounds sustained during a firefight with insurgents. He is survived by his parents Gary and Theresa, and sister Gina.

---

James Hobart on today's WOD - video [wmv] [mov]

HAPPY THANKSGIVING!

HAPPY THANKSGIVING TO EVERYONE IN THE CROSSFIT GROTON FAMILY! A YEAR AGO AT THIS TIME, I WAS IN A DARK PLACE. NOW, NO MATTER HOW MUCH THINGS SEEM TO BE FALLING APART IN THE REST OF THE WORLD, WE'VE ALL SEEM TO HAVE FOUND SANCTUARY IN OUR LITTLE HOLE IN THE WALL BOX. WHEN THE THOUGHT CAME TO MY HEAD TO OPEN UP A GYM, THE ONLY THING ON MY MIND WAS HAVING A PLACE OF MY OWN TO TRAIN AND MAYBE HELPING SOME PEOPLE LIVE A HEALTHIER LIFESTYLE ALONG THE WAY.

FUNNY HOW IN 8 MONTHS WE'VE COME SO MUCH FURTHER THAN THAT. WE'VE SPITTING OUT SOME EXTRAORDINARY ATHLETES. MORE IMPORTANTLY, WE'RE HELPING PEOPLE OF ALL WALKS OF LIFE PERFORM THEIR JOBS MORE EFFECTIVELY AND LIVE THEIR LIVES WITH MORE PRIDE THAN EVER.

I WANT EACH AND EVERYONE OF YOU, PAST AND PRESENT, TO UNDERSTAND HOW THANKFUL I AM OF YOUR DEDICATION AND DEVOTION TO CROSSFIT GROTON AND YOUR PERSONAL GOALS. BE SAFE THIS WEEKEND AND HAVE A GREAT HOLIDAY!

OPEN GYM UPDATE

LITTLE TIGHT ON OPEN GYM HELP. NICKY SHOULD BE SWINGING THROUGH A FEW MINUTES AFTER 4:00 PM TO OPEN UP. DUE TO THE HOLIDAY TRAVEL AND EVERYTHING, HE'LL BE BAILING OUT AROUND 6:00 PM. SORRY FOR THE LATE NOTICE. THANKS, TIM

112311 OPEN GYM 4-7 PM

BEN CONSTANT WILL BE IN THE HOUSE TONIGHT FOLKS. IT WILL BE OPEN GYM WHILE I'M AT THE FIREHOUSE. WE WILL BE CLOSED ON THANKSGIVING AND WILL RESUME CLASSES ON FRIDAY.

TOMORROW'S 6AM CLASS WILL BE PERFORMING THE FOLLOWING:

STRENGTH:

CLEAN 7 X 1

RING DIPS 3 X 10

SET SOME PR'S ON THOSE CLEANS FOR CHRIST'S SAKE!

DIET 11.3

ALRIGHT, NO TIME TO TELL YOU WHEN AND IN WHAT QUANTITIES I ATE WHAT TODAY, BUT HERE'S THE BASIC ELEMENTS:

CHOBANI YOGURT
PROTEIN SHAKE X 2
APPLE

SKINLESS NATURE'S PROMISE CHICKEN DRUM STICKS
BABY ONIONS
BLACK BEANS

WILD SMOKED SALMON
CUCUMBER
HARD BOILED EGGS X 2
NATURE'S PROMISE CUBE STEAKS X 2
A BUNCH OF BROCOLLI

ALMONDS
DARK CHOCOLATE

CAPTAIN MORGAN AND NATURE'S PROMISE OOLONG TEA WITH CHAMOMILE AND LEMON... IT'S THE SHIT



AUSTIN MALLEOLO TEACHING IN INDIA... LOOK FAMILIAR???

112211 WOD

METCON:

"CINDY"

20 MIN AMRAP:

5 PULLUPS
10 PUSHUPS
15 AIR SQUATS

THIS IS A CLASSIC AND A KEYSTONE FOR MEASURING YOUR PROGRESS IN CROSSFIT AND FITNESS IN GENERAL. GIVE IT YOUR ALL. GOOD LUCK!



NASTY WORKOUT YESTERDAY...

DIET 11.2

BREAKFAST:

1 CUP OF CHOBANI PLAIN YOGURT WITH 1/2 PINT OF BLUEBERRIES

1 HANDFUL OF ALMONDS

1 RED DELICIOUS APPLE

1 PROTEIN SHAKE (23 GRAMS, VITAMINS, NUTRIENTS, MINERALS INCLUDED)

LUNCH:

2 CUPS OF BROCOLLI MIXED WITH ALL NATURAL OVEN ROASTED CHICKEN AND TOPPED WITH SIMPLY DRESSED BALSAMIC

1 AMY'S ALL ORGANIC BLACK BEAN BURITTO

POST WORKOUT:

1 PROTEIN SHAKE

DINNER:

HANDFUL OF ALMONDS, 2 SCOOPS OF ALL NATURAL PEANUT BUTTER

BEEF CARPACCIO TOPPED WITH TRICOLOR SALAD AND WILD CAUGHT SALMON FISH TACOS FROM THE RIVERWALK IN DOWNTOWN MYSTIC

1 ABSOLUT AND SODA WITH A LEMON

1 CUP OF MELLOW MOMENTS TEA

MMMMMMMMM...

DIET 11.1

SO, I'VE BEEN GETTING A SHITLOAD OF DIET QUESTIONS FROM EVERYONE. AS A RESULT, I'VE DECIDED TO DIVULGE MY ENTIRE DIET FOR THE NEXT WEEK- TIME PERMITTING OF COURSE.

FOR A LONG TIME, I'VE RESISTED SHARING MY EATING HABITS WITH EVERYONE FOR FEAR THAT YOU GUYS WOULD JUDGE. THEN I REALIZED THAT CROSSFIT GROTON IS A FINE ABUNDANCE OF BLUE-COLLARED PEOPLE AND THAT I NEED NOT FEAR SUCH A THING. I WILL SAY THAT I'M NOT ONE OF THESE GENERIC DIPSH-TS THAT IS GONNA GO TO WWW.PALEOPOOP.COM AND COPY AND PASTE SOME MEAL I'VE NEVER TRIED AND WOULD PROBABLY NEVER HAVE THE TIME TO COOK. I AM GONNA TELL YOU EXACTLY WHAT I EAT AND TRUST ME, I SHOP IN A PRETTY FRUGAL MANNER. SO HERE IT IS...

FOR DINNER TONIGHT I ATE THE FOLLOWING...

3/4 LB. NATURE'S PROMISE THINLY SLICED PORK LIGHTLY PAN FRIED IN GLUTEN-FREE FLOUR

1 LB. OF ASPARAGUS ROASTED WITH 1/2 LB. OF PORTABELLA MUSHROOMS WITH GARLIC POWDER, ORGANIC VEGGIE OIL, AND ITALIAN SEASONING

1/4 LB. SMOKED SALMON SPREAD OUT ON SLICES OF CUCUMBER, HIT IT WITH A LITTLE BLACK PEPPER AND LEMON JUICE

PREVIOUSLY FROZEN AMY'S GLUTEN-FREE VEGETARIAN ENCHILADAS

1 AVACADO CUT IN HALVES AND COVERED WITH SIMPLY DRESSED ALL NATURAL BALSAMIC

AND FOR DESSERT...

2 SCOOPS OF ALL-NATURAL PEANUT BUTTER

LATER, I'M GONNA DOWN A PROTEIN SHAKE AND THEN DRINK 2 CUPS OF STASH MELLOW MOMENTS TEA WITH TULSI... THAT HINDU STUFF. LOL.

TOTAL COOKING TIME: 20-25 MIN.
ESTIMATED COST: $20-ALMOST EVERYTHING WAS ON SALE

YEAH, I EAT A LOT OF FOOD...

IF YOU'RE IN A JAM FOR TIME OR MONEY, I CAN'T PUSH THE ASPARAGUS WITH SEASONING AND SHROOMS ENOUGH. THROW SOME PRE-COOKED CHICKEN IN THERE AND YOU'LL BE GOOD AS GOLD. IT'S CHEAP, HAS EVERYTHING YOU NEED, AND WILL FILL YOU UP.

SCHEDULE FOR THE WEEK OF 11/21/11

	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
11:00	ONE	ONE		ONE	ONE
NOON	GROUP	GROUP		GROUP	GROUP	GROUP	OPEN
1:00						ONE	OPEN
2:00						GROUP	OPEN
3:00	GROUP	GROUP		GROUP	GROUP
3:45	GROUP	GROUP	OPEN	GROUP	GROUP
4:30	GROUP	GROUP	OPEN	GROUP	GROUP
5:15	GROUP	GROUP	OPEN	GROUP	GROUP
6:00	GROUP	GROUP	OPEN	GROUP	GROUP

ONE ON ONE SESSIONS ARE AVAILABLE OUTSIDE OF THIS SCHEDULE. SEE TIM IF YOU HAVE INTEREST IN A SPECIFIC TIME.

112111 WOD

METCON:

20 THRUSTERS
20 SUMO DEADLIFT HIGH PULLS
20 PUSH JERKS
20 OVERHEAD SQUATS
20 FRONT SQUATS

USING 95#/65#

OH YEAH, AND DO 4 BURPEES EVERY MINUTE ON THE MINUTE FOR THE LENGTH OF TIME THAT IT TAKES YOU TO COMPLETE THE ABOVE WORK.

YOU GUYS CAN THANK ANDY FOR THIS ONE...



PRETTY BADASS DAY TODAY. PEOPLE LEFT IT ALL OUT ON THE FLOOR. THIS IS DAN'S BROTHER, JACK, A FRESHMAN AT STONINGTON. ONLY KID I KNOW THAT SMILES DURING A WOD. OUTSTANDING!

102011 WOD

8 ROUNDS OF:

5 BACK SQUATS 225#
20 DOUBLE UNDERS
5 TIRE FLIPS

FOR TIME

HAPPY SUNDAY EVERYONE. HERE'S A NASTY LITTLE ONE THAT I PUT TOGETHER FOR YOU... SEE YOU IN THE BOX.


WE WILL BE GOING OVER TECHNIQUE IN THE BOX, BUT THIS IS NOT HOW I WANT TO SEE YOU DOING THINGS...

BELOW IS SOME LINKS TO ROB O. HITTING A 1000# TIRE. THE IDEA IS TO GET THE PAD OF YOUR CHEST INTO THE TIRE AND SET YOUR HIPS BACK. DON'T THINK OF IT AS A DEADLIFT, THINK OF IT AS A DRIVE THROUGH THE TIRE. ONCE YOU'RE AT A HANG POSITION WITH THE TIRE, IT IS JUST LIKE A CLEAN. PERFORM A SECOND PULL AND SNAP UNDERNEATH THE TIRE.

http://www.youtube.com/watch?v=64EfkVq5H3I

WE'LL GET INTO MORE DETAIL IF YOU'RE IN TODAY.

OPEN GYM SATURDAY 111911 10-3 PM

OPEN GYM TODAY IN THE BOX. TOMORROW WE WILL HAVE GROUP AND ONE ON ONE SESSIONS.

I'VE GOT TO SAY THAT YESTERDAY'S WOD WAS FUUUUUN. IF YOU HAVEN'T TORN THAT UP, TODAY WOULD BE A GREAT OPPORTUNITY.

IF YOU'RE LOOKING FOR ANOTHER BOSS LITTLE HERO WOD WHICH WE WERE IRONICALLY JUST TALKING ABOUT THE OTHER DAY IN THE BOX, CHECK OUT WHAT MAINSITE HAS PROGRAMMED...

"MICHAEL"

3 ROUNDS OF

800 M RUN
50 BACK EXTENSIONS
50 SITUPS

FOR TIME



KID LOOKS SHARP RIGHT! JER, YOU CLEAN UP NICELY YOU CRAZY BASTARD.

ENJOY YOUR DAY EVERYONE AND HAVE A SAFE WEEKEND!

GOT A FEW MORE TIRES IN THE BOX, BETTER BELIEVE THEIR GONNA GET USED THIS WEEK...

111811 WOD

TODAY'S WORKOUT IS GOING TO BE IN MEMORY OF A BROTHER AMERICAN WHO LOST HIS LIFE PROTECTING OUR FREEDOMS IN AFGHANISTAN...



STAFF SGT. ARI CULLERS WAS FATALLY WOUNDED BY SHRAPNEL FROM AN RPG ON OCTOBER 30TH OF THIS YEAR. R.I.P. ARI AND THANK YOU FOR YOUR SACRIFICE.

30 ROUNDS OF:

1 SNATCH-GRIP DEADLIFT
1 HANG SNATCH
1 RACK JERK
1 OVERHEAD SQUAT

RXD WEIGHT= 95/65#

SCALE AS NEEDED

YOU MAY TAP THE BAR TO THE GROUND ONCE YOU'VE COMPLETED A ROUND, BUT THE BAR MAY NOT REST ON THE GROUND AT ALL!!! EACH TIME IT DOES, YOU WILL BE ASSESSED A PENALTY. EACH PENALTY WILL EQUAL 1 ROUND OF THE FOLLOWING:

5 BURPEES
1 ROPE CLIMB

AT THE END OF THE WOD, ADD UP ALL OF THE PENALTIES AND PERFORM THEM ALL IN A ROW.

111711 WOD

I DON'T REMEMBER SELLING THIS LITTLE SHIT A HOODY...

METCON:

7 ROUNDS OF:

10 KNEE TO ELBOWS
10 BOX JUMPS 24"/20"
FOR TIME

ADVANCED- WEAR CHAINS...

THEN...

TURKISH GETUP 1-1-1-1-1-1 ALTERNATING ARMS

111611 WOD

TONY AND EMILIO TORE UP SOME BOX JUMPS MONDAY!

HERE'S A LITTLE STRENGTH AND METCON AIMED AT TACKLING SOME WEAKNESSES I'VE OBSERVED IN THE BOX...

STRENGTH:

USING 80% OF YOUR 1 RM CHEST TO OVERHEAD PERFORM 5 OVERHEAD, LOCKED-OUT FARMER CARRIES ACROSS THE WIDTH OF THE GYM

METCON:

10 RING DIPS
1 CHEST TO BAR PULLUP
9 RING DIPS
2 CHEST TO BAR PULLUPS
8 RING DIPS
3 C2B PULLUPS

AND
SO
ON
UNTIL

1 RING DIP
10 CHEST TO BAR PULLUPS

IF YOU CAN'T DO RING DIPS, SUBSTITUTE BOX DIPS. IF BOX DIPS ARE TOO EASY, PLACE A 45# PLATE ACROSS YOUR LAP OR WRAP YOURSELF IN CHAINS.

IF YOU CAN'T DO CHEST TO BAR PULLUPS, PERFORM THEM WITH A BAND. IF YOU CAN'T DO THEM WITH A BAND, PERFORM SUPING RING ROWS.

HOPE YOU ENJOY. TIM

111511 OPEN GYM 4-7 PM

I LEFT A LITTLE WOD ON THE BOARD THAT I'LL BE PERFORMING AT THE FIREHOUSE. IN FACT, I MAY DO IT WITH DEADLIFT AND SQUAT.

USING EITHER DEADLIFT OR BACK SQUAT,

LIFT 5000 # FOR TIME

YOU MAY USE WHATEVER WEIGHT FOR HOWEVER MANY REPITITIONS AS YOU'D LIKE SO LONG AS THE AGGREGATE AMOUNT OF WEIGHT MOVED IS EQUAL TO 5000#

THIS SHOULD BE INTERESTING.

SEE YOU ALL WEDNESDAY.

TIM

WOD 111411

CROSSFIT GROTON GETTING IT DONE!

METCON:

AMRAP IN 25 MINUTES

RUN 1 MILE
20 BOX JUMPS 24"/20"

OH YEA... WE'RE GETTING OXIDATIVE FOLKS.

LESS THAN 2 ROUNDS?

PERFORM THE FOLLOWING:

"GRACE"

30 CLEAN AND JERKS 135/95#

FOR TIME

TRAINERS WILL SCALE AS NEEDED

SCHEDULE FOR THE WEEK OF 11/14/11

	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	OPEN	FITCH
11:00	ONE		ONE	ONE	ONE	OPEN	FITCH
NOON	GROUP		GROUP	GROUP	GROUP	OPEN	GROUP
1:00						OPEN	ONE
2:00	GROUP		GROUP	GROUP	GROUP	OPEN	GROUP
3:00	GROUP		GROUP	GROUP	GROUP
3:45	GROUP	OPEN	GROUP	GROUP	GROUP
4:30	GROUP	OPEN	GROUP	GROUP	GROUP
5:15	GROUP	OPEN	GROUP	GROUP	GROUP
6:00	GROUP	OPEN	GROUP	GROUP	GROUP