020112 WOD WEDNESDAY

GREAT WOD YESTERDAY! I'M REALLY PROUD OF EVERYONE FOR DIGGING THROUGH SUCH A BRUTAL WOD. BUT IT WAS ALL WORTH IT OUT OF CELEBRATION FOR OUR LITTLE MAN NICKY. THURSDAY YOU CAN COUNT ON SOME SORT OF RUN, BUT FOR TODAY, WE'VE GOT A DECENT LITTLE AGENDA FOR YOU...

STRENGTH:

3X15 WALLBALLS 20#/12# 10 FT TARGET... WITH A VEST OR CHAINS OR BOTH

THAT MEANS YOU TOO LADIES

METCON:

AMRAP IN 10 MIN.

5 CHEST TO BAR PULLUPS
5 KETTLEBELL SWINGS 2 POOD/1 POOD
30 DOUBLE UNDERS



020112 WOD

013112 WOD TUESDAY

I WANT TO START TODAY'S BLOG BY WISHING A HAPPY BIRTHDAY TO MY LITTLE BROTHER NICKY. HE'S 17 TODAY. IF IT WEREN'T FOR HIS SUPPORT FROM THE VERY FIRST DAY I STARTED WORKING ON THIS PLACE, I'M NOT SURE THAT CROSSFIT GROTON WOULD BE RUNNING.

ASIDE FROM HELPING ME LAUGH ONCE IN AWHILE FOLLOWING MY COWORKER'S DEATH TO CANCER, NICK WORKED TIRELESSLY A YEAR AGO TO HELP ME MAKE THIS BOX HAPPEN. HIS DEDICATION TO OPENING THIS GYM WAS SO DEEP THAT ONE TIME WHEN I WAS DROPPING HIM OFF AND HANDING HIM SOME MONEY HE SAID, "DON'T PAY ME TOO MUCH, I WANT THE GYM TO SURVIVE."

NOW YOU GUYS UNDERSTAND WHY I LET HIM SLACK SO MUCH AND WORKOUT ON SHIFT. KID'S GOT IT MADE. SO HAPPY BIRTHDAY TO YOU LITTLE MAN. DON'T EVER CHANGE. THIS WOD'S FOR YOU PUNKASS...

METCON:

5 ROUNDS OF:

20 HAND RELEASE PUSHUPS
20 CLEANS ALTERNATING REPS BETWEEN SQUAT AND POWER 135#/95#
     (1 SQUAT CLEAN, 1 POWER CLEAN, 1 SQUAT CLEAN, 1 POWER CLEAN...)

FOR TIME

2012 CrossFit Games Open Sectionals

If any, and I hope most of you, are interested in competing in the CrossFit Open Sectionals, you can go to the following link to register and create a profile. Feb. 1st is the official registration day.

https://games-beta.crossfit.com/mygames/

Learn more about it. This is a great experience and will help you learn your strengths and weaknesses. Look at it this way, you'll probably be doing these WODs anyway.

013012 OPEN GYM / SCHEDULE FOR THE WEEK

	MON	TUES	WED	THURS	FRI	SAT	SUN
6:00	GROUP		GROUP		GROUP
7:00
8:00
9:00		GROUP	GROUP	GROUP		GROUP	GROUP
10:00		ONE	ONE	ONE		BEGIN	ONE
11:00		ONE	ONE	ONE		BEGIN	ONE
NOON		GROUP	GROUP	GROUP		GROUP	GROUP
1:00						ONE	ONE
2:00						GROUP	GROUP
3:00		GROUP	GROUP	GROUP		GROUP	GROUP
3:45	OPEN	GROUP	GROUP	GROUP	OPEN	ONE	ONE
4:30	OPEN	GROUP	GROUP	GROUP	OPEN	ONE	ONE
5:15	OPEN	GROUP	GROUP	GROUP	OPEN
6:00	OPEN	GROUP	GROUP	GROUP	OPEN
6:45	OPEN	GROUP	GROUP	GROUP	OPEN

OPEN GYM WILL BE HOSTED BY BEN CONSTANT FROM 4-7P

THE 6AM GROUP SESSION WILL BE PERFORMING THE FOLLOWING WOD:

ROW 3000 M

THEN...

3 ROUNDS OF:

20 GHD SITUPS
20 HIP EXTENSIONS

ALL FOR TIME

CONGRATULATIONS TO JAVIER, ALEX MARIANI, AND NIKO FOR GETTING THEIR FIRST MUSCLE UPS THIS WEEK. BADASS!

012912 WOD SUNDAY

HOPE EVERYONE ENJOYED THE METCON YESTERDAY. TODAY, WE'LL BE WORKIGN ON SOME STRENGTH. YOU'LL NOTICE FOR THE NEXT FEW MONTHS THAT I'LL BE INTRODUCING MORE OLYMPIC LIFTS NOW THAT WE'VE BUILT A GOOD STRENGTH FOUNDATION...

STRENGTH:

1) WEIGHTED PULLUPS 5-5-3-3-1-1-1

WE WILL BE REVIEWING IN CLASS THE MULTITUDE OF WEIGHS TO PERFORM A WEIGHTED LIFT AND HOW EACH OF THEM WILL EFFECT YOUR PROGRESS

2) SNATCH

PERFORM A SOLID WARMUP AND THEN COMPLETE

3-3-3-3-3

DON'T TAKE ANYMORE THAN 2 SECONDS TO RESET BETWEEN PULLS



THIS WAS A GREAT LITTLE WOD. NEXT TIME, I'M GONNA HIT IT WEIGHTED. LYLE- SHALL WE?



ED POLLARD, 57 YEARS OLD. GOD JUST DOESN'T MAKE PEOPLE AS BADASS AS THIS GUY ANYMORE. "I JUST TRY TO KEEP UP WITH ED HALF THE TIME..."- JAVIER

PITTY PAT WENT DOOOOWN ON THIS CHOW I MADE AT THE FIREHOUSE THE OTHER NIGHT. HE'S ON A MISSION TO DROP LBS. GREY SOLE FISH BAKED OVER A BED OF SWEET POTATO MASH WITH A TOMATO, SPINACH, GARLIC AND PARM TOPPING. THE ORANGE STUFF ON THE SIDE IS GLAZED CARROTS. I MADE THE GLAZE EXTRA THIN SO IT WOULDN'T STICK TO THEM, JUST LIGHTLY FLAVOR THEM. THIS WAS ALL ORGANIC AND/OR WILD CAUGHT. ERIN WOULD BE PROUD- MINUS THE FISH PART.

I HOPE EVERYONE ENJOYED THE TOTAL AND WAS ABLE TO DEVELOP SOME NEW PR'S OR BASELINE NUMBERS. I'M A LITTLE BUMMED THAT OUR BIG DOGS WEREN'T IN HOUSE (DAN B., KIRKNER, ETC.) OH WELL, THE REST OF US HELD OUR OWN. HERE ARE THE RESULTS:



AND ONTO THE METCON FOR TODAY:

50 WALLBALLS (20/12# 10FT/8FT)
1000 METER ROW
50 KETTLEBELL SWINGS (2 POOD/1 POOD)
1 MILE RUN

FOR TIME



YEAH, THOSE ARE DRESS SHOES. SO F#$@IN WHAT!

012712 WOD FRIDAY

"CROSSFIT TOTAL"

A WARMUP SET OF EACH FOLLOWED BY 3 ATTEMPTS TO ESTABLISH YOUR 1 REP MAX

BACK SQUAT, 1 REP MAX
PRESS, 1 REP MAX
DEADLIFT, 1 REP MAX

POST WEIGHTS TO THE BOARD

TRAINERS WILL BE REVIEWING TECHNIQUE, STANDARDS, AND SAFETY MEASURES PRIOR TO PERFORMING THIS WOD.

THE LANTERN HILL RUN IS ON REGARDLESS OF THE WEATHER. THAT'S ALL PART OF THE FUN. MEET EITHER AT THE BOX AT 3:30P SHARP OR AT LANTERN HILL AT 4:00P. SHOULD BE A BLAST.



012512



ATTAGIRL RACHEL!

012612 OPEN GYM 4-7P

OPEN GYM WILL BE FROM 4-7P TODAY. IT WILL BE HOSTED BY NONE OTHER THAN TONY VALLERY- WE HAD TO GIVE HIM SOMETHING TO DO OTHER THAN SIT AROUND THE HOUSE ALL DAY- AND TRISTAN.

BE GENTLE WITH TRISTAN FOLKS, HE'S AN EMOTIONAL CHINA DOLL... JUST KIDDING BUDDY.

I'M NOT ASSIGNING A WOD TODAY. WORK ON A GOAT.

DOUBLE UNDERS
SNATCH BALANCE
JERKS
HANDSTANDS
RING DIPS

ANY WEAKNESS THAT'S BEEN HOLDING YOU UP-WE'VE ALL GOT EM.

SEE YOU IN THE BOX FRIDAY!

PS THE LANTERN HILL RUN IS ON. MEET US AT 4:00P AT LANTERN HILL IF YOU KNOW WHERE YOU'RE GOING. IF YOU DON'T, MEET US AT THE GYM AT 3:30P. I DON'T CARE IF IT'S RAINING, WE'RE STILL RUNNING. :)

012512 WOD WEDNESDAY

LOU DOG GETTIN IT DONE ON MONDAY...


WELL, THAT WAS CERTAINLY SOME FUN TABATA WORK YESTERDAY. GLAD EVERYONE WAS EXPOSED TO THE EVER-SO-FUN SOTS PRESS.

I'VE WORKED UP SOMETHING EVEN MORE SPECIAL FOR YOU TODAY... IT'S A RUNOFF OF A CROSSFIT FOOTBALL WOD THAT LOOKED JUICY

AGAIN, IF YOUR LEGS ARE BANGED UP FROM A WOD EARLIER THIS WEEK, TAKE A REST DAY.

5 ROUNDS OF:

3 BACK SQUATS AT 133% BODYWEIGHT
SPRINT 200 M
10 AIR SQUATS
SPRINT 200 M

REST 2 MINUTES

POST FASTEST AND SLOWEST ROUND TO THE BOARD



FAIR WARNING! WE WILL BE DOING A CROSSFIT TOTAL DAY ON FRIDAY. DO. NOT. MURDER. YOURSELF. AT. OPEN. GYM. THURSDAY. LET'S POST SOME BADASS NUMBERS AND SEE HOW OUR STRENGTH WORK HAS BEEN PAYING OFF.



012412



012312

012412 WOD TUESDAY

HOPE EVERYONE ENJOYED YESTERDAY'S WOD. I KNOW I DID.

JUST SOME FOOD FOR THOUGHT TO HELP YOU GUYS PROGRESS WITH YOUR TRAINING. MY PHYSICAL FITNESS MENTOR AND LEAD INSTRUCTOR AT THE ACADEMY USED TO SAY TIME AND TIME AGAIN, "WORK THE BODY, FEED THE BODY, REST THE BODY..." IT IS A SAYING THAT I'VE TRIED TO LIVE BY FOR QUITE AWHILE. IF YOUR BODY IS BANGED UP FROM WODING MULTIPLE DAYS IN A ROW, "TAKE. A. REST. DAY." THE GYM WILL STILL BE HERE WHEN YOU GET BACK.

TO BE HONEST WITH YOU, SOMETIMES I INTENTIONALLY PROGRAM SIMILAR MOVEMENTS JUST DAYS APART JUST SO THAT PEOPLE WHO DIDN'T MAKE IT ONE DAY WILL GET TO WORK IT ANOTHER.

ANYWAY, HERE'S WHAT WE'VE GOT IN STORE TOMORROW...



TABATA WORK:

20 SECONDS ON: 10 SECONDS  FOR 8 ROUNDS OFF OF EACH OF THE FOLLOWING:

1) TOP TO TOP DEADLIFTS 135#/95#

*DURING THE REST PERIOD, YOU MUST HOLD THE BAR AT WAIST HEIGHT. YOU CAN DROP THE BAR DURING THE WORK PHASE WHILE PERFORMING DEADLIFTS, BUT THE BAR MUST STAY AT WAIST HEIGHT FOR THE 10 SECONDS OF REST EACH ROUND. IF YOU DROP THE BAR DURING THE REST PHASE, YOU MUST DROP WEIGHT.

2) BAR-FACING BURPEES

3) SOTS PRESS 45# BAR FOR MEN, DOWEL FOR WOMEN.

*WITH A SNATCH GRIP, WHILE IN A SQUAT, PRESS THE BAR/DOWEL FROM BEHIND THE HEAD TO FULL EXTENSION FOR 1 REP

COMPILE ALL REPS AND POST TOTAL TO THE BOARD.

SUNDAY 012312 WOD/SCHEDULE FOR THE WEEK

I'D LIKE TO START BY WISHING A HAPPY BIRTHDAY TO MY BEAUTIFUL GIRLFRIEND, ERIN! HAPPY BIRTHDAY SUGAR!

TODAY'S WOD WILL BE DEDICATED TO HER...

ERIN'S BDAY WOD

20 MINUTE AMRAP:

15 HANG SQUAT SNATCH 45#
10 BOX JUMPS 32"/24"
5 PULLUPS

AND ONTO THE SCHEDULE OF THE WEEK...

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

I WISH THIS WAS 3-DIMENSIONAL SHOWING THE EXPONENTIALLY HIGHER RESULTS TOO ACROSS BROAD TIME AND MODAL DOMAINS!

012212 WOD SUNDAY

GROUP SESSIONS WILL TAKE PLACE FROM 12:00-1:00P, 2:00-3:00P, AND 3:00-4:00P TODAY.

HOPE EVERYONE SURVIVED THE STORM AND ISN'T TO SORE FROM SHOVELING THEMSELVES OUT.

SOME FUN NEWS FOR THE BOX... I'VE ORDERED 2 PAIRS OF SQUAT STANDS THAT'LL BE EASILY CONSOLIDATED. I'VE ALSO ORDERED ANOTHER 2 POOD KETTLEBELL AND 4 NEW MED BALLS THAT SHOULD ALL BE ARRIVING THIS WEEK. NEXT UP... ROWERRRRRRSSSS.

CHRIS JONES WILL BE MANNING THE BOX TODAY, I'M AT THE FIREHOUSE. IF YOUR SORE IN THE LEGS, TAKE SOME EXTRA TIME TO ROLL OUT AND UNGLUE THE MUSCLE TISSUE. FOR THOSE OF YOU WHO AREN'T TOO BANGED UP, HERE'S THE WOD:

STRENGTH:

PRESS 5X75%, 3X85%, 1+X95% OF YOUR WORKING 1 REP MAX (90% OF YOUR PR)

SEE CHRIS WITH MATHEMATICAL QUESTIONS

METCON:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 OF EACH OF THE FOLLOWING

SQUAT CLEANS 165/105#
TURKISH GETUPS (ALTERNATING ARMS)

FOR TIME

HAVE FUN WITH THAT... I'LL BE HITTING IT AT THE FIREHOUSE AT SOME POINT AND WILL LET YOU GUYS KNOW HOW I DID!

012112 WOD SATURDAY

TRAINING IS DEFINITELY ON TODAY. HOWEVER, TAKE YOUR TIME AND BE SAFE COMING INTO CLASS. IF YOU SHOW UP A LITTLE LATE, NOT A BIG DEAL.

HERE'S WHAT WE'VE GOT IN STORE:

STRENGTH:

10 MINUTES TO ESTABLISH YOUR 1 REP MAX BOX JUMP

METCON:

5 ROUNDS OF:

10 SUMO DEADLIFT HIGH PULL 55#/35# KETTLEBELL
20 DOUBLE UNDERS

FOR TIME

0112012 WOD FRIDAY

JUST A REMINDER TO EVERYONE THAT OUR LAST CLASS TODAY IS AT 5:15 P. PLEASE BE SURE TO MAKE YOUR BEST EFFORT TO SIGN UP FOR YOUR SESSIONS. DON'T WORRY, I'LL NEVER GET MAD IF YOU HAVE TO SHOOT ME A TEXT TO CANCEL. THANKS GUYS!



AGAIN, I'D LIKE TO MENTION HOW PROUD I AM OF ALL OF YOU FOR THE DETERMINATION YOU EXPRESSED IN YESTERDAY'S WOD. THAT WAS SOME ROUGH SHIT, ESPECIALLY CONSIDERING IT WAS ABOUT 20 DEGREES OUT AT ONE POINT. BUT THE REAL PRAISE GOES TO DAE HAN, THE SOLDIER WE HONOR BY DOING THAT WORKOUT, FOR HIS SELFLESS SACRIFICE.

HERE'S WHAT WE'VE GOT ON THE SLATE FOR TODAY:

METCON:

"CINDY"

AMRAP 20 MIN

5 PULLUPS
10 PUSHUPS
15 SQUATS

011912 WOD

I THINK THAT IT'S ONLY APPROPRIATE THAT WE HIT THIS HERO WOD TO CELEBRATE OUR NEW CLIMBING ROPES AND SHOW OUR APPRECIATION FOR THE SACRIFICE MADE BY A RELATIVELY LOCAL SOLDIER.

REST EASY BROTHER AND THANK YOU.

"Dae Han"
Three rounds for time of:
Run 800 meters with a 45 pound barbell
15 foot Rope climb, 3 ascents
135 pound Thruster, 12 reps

Chris Spealler 17:46, Dave Leys 21:32. Post time to comments.

Enlarge image

U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, Washington, died on March 12, 2011 in Wardak province, Afghanistan, from wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife, Mi Kyong, daughters Niya and Sadie, parents Joseph and Bonnie, and siblings Katie and Saejin.

---

TO SCALE THIS WOD:

3 ROUNDS OF:

400 M RUN WITH OR WITHOUT A 20# BAR
9 ROPE CLIMBS FROM SEATED POSITION TO STANDING POSTITION
12 THRUSTERS 95/65#

FOR TIME

OPEN GYM 011812 4-7P

OPEN GYM WILL BE HOSTED BY JON YAVE TODAY IN THE BOX! BEHAVE YOURSELVES AND PLEASE ENSURE THAT ALL THE EQUIPMENT GETS PUT AWAY.

I WANT TO TAKE A MINUTE TO COMMEND EVERYBODY ON AN INCREDIBLE SET OF PERFORMANCES THIS WEEK ON THE WODS. YOU GUYS HAVE BEEN KILLING IT. FROM THE SQUAT SNATCHES, TO THE ROPE CLIMBS- THIS CERTAINLY WASN'T AN EASY SET. I'M PROUD TO BE YOUR COACH AND FRIEND.

KEITHA, SARAH, AND I ARE GONNA BE FINALIZING SOME PLANS FOR A ST. PADDY'S DAY PARTY IN THE BOX... STAY TUNED FOR FULL DETAILS. THINK WE CAN OUT DO THE HALLOWEEN PARTY. HAHAHA!

I CAN SEE PRIZES BEING HANDED OUT FOR THE BEST LEPRECHAUN OUTFIT... GREEN BEER WILL BE A NECESSITY.

AGAIN, GREAT JOB TODAY! BELOW IS THE PROGRAMMING FOR THE 6AM CREW:

IF YOU DIDN'T DO SO ON TUESDAY;

DEADLIFT 5X75%, 3X85%, 1+X95% OF YOUR WORKING 1 RM (WORKING 1RM=90% OF PR)

METCON:

AMRAP 10 MIN

10 RING DIPS
10 TOE TO BARS



OUR NEXT BOSTON RUCKUS/TOUGH MUDDER TRAINING WILL BE FRIDAY THE 27TH OF JANUARY AT 4:00PM AT LANTERN HILL IN NORTH STONINGTON.

011712 WOD TUESDAY

THE WARRIOR DASH ROADTRIP 2011

STRENGTH:

DEADLIFT 5X75%, 3X85%, 1+X95% OF YOUR WORKING 1 REP MAX (90% OF ACTUALLY PR)

METCON:

IN THE 1ST MINUTE, DO 1 HANDSTAND PUSHUP, 2 BOX JUMPS. THE 2ND MINUTE, DO 2 HANDSTAND PUSHUPS, 3 BOX JUMPS. THE 3RD MINUTE, DO 3 HANDSTAND PUSHUPS, 4 BOX JUMPS. THE 4TH MINUTE, DO 4 HANDSTAND PUSHUPS AND 5 BOX JUMPS... CONTINUE UNTIL YOU FAIL.

REPEAT THIS PROCESS FOR 3 ROUNDS STARTING BACK AT 1 AND 2 EACH TIME YOU FAIL. POST YOUR WORST ROUND TO THE BOARD.

IF YOU HAVE A WEIGHTED VEST, GROW A PAIR AND WEAR IT!

011612 WOD/SCHEDULE FOR THE WEEK

SCHEDULE FOR THE WEEK:

	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	GROUP	GROUP
3:45	GROUP	GROUP	OPEN	GROUP	GROUP	ONE	ONE
4:30	GROUP	GROUP	OPEN	GROUP	GROUP	ONE	ONE
5:15	GROUP	GROUP	OPEN	GROUP	GROUP
6:00	GROUP	GROUP	OPEN	GROUP	GROUP
6:45	GROUP	GROUP	OPEN	GROUP	GROUP

I'M SURE THE REEBOK CROSSFIT COMMERCIAL DURING THE GIANTS/PACKERS GAME GOT YOU GUYS ALL SORTS OF FIRED UP. THAT'S PRETTY MUCH HOW I FEEL EVERYDAY!

JOB WELL DONE TO EVERYONE THAT TACKLED YESTERDAY'S WOD. AGAIN, IT TOOK ME ABOUT 9 ATTEMPTS TO HIT THE 225# CLEAN AND JERK AFTER ALL THOSE ROPE CLIMBS. WHAT'S SWEET IS THAT I DID IT 2 MIN FASTER. GONNA HIT THAT SHIT AGAIN THIS WEEK AND DO IT EVEN QUICKER.

HERE'S WHAT'S ON THE BOARD FOR MONDAY... YES, WE'RE RUNNING A NORMAL SCHEDULE. WHAT BETTER WAY TO HONOR MLK THAN TO DESTROY OURSELVES WITH A WORKOUT? OPEN SECTIONAL REGISTRATION IS RIGHT AROUND THE CORNER AND WE DEFINITELY DON'T HAVE TIME TO CLOSE THE GYM OR STOP TRAINING.

STRENGTH:

DUMBBELL/KETTLEBELL BENCH PRESS 3 SETS TO FAILURE RXD=60#/35#

METCON:

21-15-9 OF EACH OF THE FOLLOWING:

SQUAT SNATCH 95#
BURPEE PULLUPS

FOR TIME

*IF YOU CANNOT SQUAT SNATCH, YOU MAY POWER SNATCH AND THEN OVERHEAD SQUAT THE BAR...