ANOTHER WEEK IS UPON US AND THE 12.2 CROSSFIT GAMES OPEN SECTIONALS WOD HAS BEEN ANNOUNCED. YAY.
THIS IS PRETTY DEVISTATING. I'VE GOT TO ADMIT THAT I AM NOT COMPLETELY COMFORTABLE WITH HAVING NEWER CLIENTS FATIGUE THEIR REAR DELTOIDS AND POSTERIOR CHAIN VIA HIGH REPETITIONS AND THEN ADDING WEIGHT TO THE BAR TO DO MORE. AS A RESULT, THOSE OF YOU WHO ARE NOT PARTICIPATING IN THE OPEN SECTIONALS COMPETITION WILL BE PERFORMING A MORE CONSISTENT WOD AT A LIGHTER AND CONSTANT WEIGHT.
FOR THOSE COMPETING IN THE GAMES:
WORKOUT 12.2
AMRAP 10 MINUTES:
30 SNATCHES 75#/FEMALE AND MEN'S MASTERS=45#
30 SNATCHES 135#/FEMALE AND MEN'S MASTERS=75#
30 SNATCHES 165#/FEMALE AND MEN'S MASTERS=100#
MAX REPETITIONS 210#/FEMALE AND MEN'S MASTERS=120#
QUESTIONS WILL BE ANSWERED PRIOR TO THE WOD, BUT IF YOU ARE COMPETING, PLEASE DO YOURSELF A FAVOR AND REVIEW THE FULL DESCRIPTION OF THE WOD BEFORE YOU COME IN ASKING EVEN MORE.
FOR THOSE OF YOU NOT COMPETING IN THE OPEN SECTIONALS
"RANDY"
75 SNATCHES 75#
FOR TIME
GOOD LUCK EVERYONE, SEE YOU IN THE BOX!
Wednesday, February 29, 2012
Tuesday, February 28, 2012
022912 WOD WEDNESDAY
BEFORE WE GET TO READING TODAY'S WORKOUT, I'D LIKE TO ASK EVERYONE TO FOLLOW A FEW REQUESTS OF MINE TO MAKE THE TRAINING MORE EFFECTIVE, MY LIFE A LITTLE EASIER, AND THE GYM MORE ENJOYABLE...
1) PLEASE PUT ABSOLUTELY EVERYTHING YOU USE BACK WHERE IT BELONGS INCLUDING BANDS, ROLLERS, MATS, BARS, ETC. AND I DO MEAN ABSOLUTELY EVERYTHING.
2) PLEASE DO NOT DROP WEIGHTS OR DO DOUBLE UNDERS WHILE INSTRUCTION IS GOING ON (THIS MEANS WHEN THE TRAINER IS TALKING).
3) PLEASE PAY ATTENTION WHILE THE TRAINER IS TALKING. DO NOT ASSUME THAT YOU ALREADY KNOW A LESSON ALREADY. IT'S MY JOB TO ADD MORE MATERIAL AND POLISH YOUR SKILLS EACH AND EVERYTIME YOU WALK THROUGH THE DOOR.
4) THE LOUNGE IS THERE FOR SOCIALIZATION AND PREP. PLEASE TAKE POST WOD CONVERSATIONS TO THAT ROOM. IF YOU ARE NOT TRAINING OR WARMING UP, PLEASE DO NOT MILL AROUND THE GYM AIMLESSLY- ESPECIALLY WHEN THERE IS A LOADED CLASS.
5) PLEASE SIGN UP.
THANKS EVERYONE!
THE NEXT CROSSFIT GAMES OPEN SECTIONAL WOD WILL BE ANNOUNCED TONIGHT AT 8PM. DEPENDING ON THE NATURE OF SAID WOD, WE WILL BE POTENTIALLY PERFORMING IT ON THURSDAY. THAT BEING SAID, THOSE OF YOU COMPETING SHOULD STRONGLY CONSIDER TAKING A REST DAY.
FOR THE REST OF YOU... HERE'S WHAT WE'VE GOT IN STORE
STRENGTH:
HIP EXTENSIONS 4X10
METCON:
21-15-9 OF EACH OF THE FOLLOWING:
PULLUPS
HAND RELEASE PUSHUPS
BODYWEIGHT DEADLIFTS
FOR TIME
1) PLEASE PUT ABSOLUTELY EVERYTHING YOU USE BACK WHERE IT BELONGS INCLUDING BANDS, ROLLERS, MATS, BARS, ETC. AND I DO MEAN ABSOLUTELY EVERYTHING.
2) PLEASE DO NOT DROP WEIGHTS OR DO DOUBLE UNDERS WHILE INSTRUCTION IS GOING ON (THIS MEANS WHEN THE TRAINER IS TALKING).
3) PLEASE PAY ATTENTION WHILE THE TRAINER IS TALKING. DO NOT ASSUME THAT YOU ALREADY KNOW A LESSON ALREADY. IT'S MY JOB TO ADD MORE MATERIAL AND POLISH YOUR SKILLS EACH AND EVERYTIME YOU WALK THROUGH THE DOOR.
4) THE LOUNGE IS THERE FOR SOCIALIZATION AND PREP. PLEASE TAKE POST WOD CONVERSATIONS TO THAT ROOM. IF YOU ARE NOT TRAINING OR WARMING UP, PLEASE DO NOT MILL AROUND THE GYM AIMLESSLY- ESPECIALLY WHEN THERE IS A LOADED CLASS.
5) PLEASE SIGN UP.
THANKS EVERYONE!
THE NEXT CROSSFIT GAMES OPEN SECTIONAL WOD WILL BE ANNOUNCED TONIGHT AT 8PM. DEPENDING ON THE NATURE OF SAID WOD, WE WILL BE POTENTIALLY PERFORMING IT ON THURSDAY. THAT BEING SAID, THOSE OF YOU COMPETING SHOULD STRONGLY CONSIDER TAKING A REST DAY.
FOR THE REST OF YOU... HERE'S WHAT WE'VE GOT IN STORE
STRENGTH:
HIP EXTENSIONS 4X10
METCON:
21-15-9 OF EACH OF THE FOLLOWING:
PULLUPS
HAND RELEASE PUSHUPS
BODYWEIGHT DEADLIFTS
FOR TIME
Monday, February 27, 2012
022812 WOD TUESDAY
STRENGTH:
PERFORM 5 ROUNDS OF THE FOLLOWING:
THRUSTER 1 RM PLUS 2 FRONT SQUATS WITH THE SAME WEIGHT WITHOUT PUTTING THE BAR DOWN
METCON:
5 ROUNDS OF:
10 HANG SQUAT CLEAN THRUSTERS 95#
10 RING DIPS
FOR TIME
NOLAN!
PERFORM 5 ROUNDS OF THE FOLLOWING:
THRUSTER 1 RM PLUS 2 FRONT SQUATS WITH THE SAME WEIGHT WITHOUT PUTTING THE BAR DOWN
METCON:
5 ROUNDS OF:
10 HANG SQUAT CLEAN THRUSTERS 95#
10 RING DIPS
FOR TIME
NOLAN!
Sunday, February 26, 2012
022612 WOD SUNDAY
A BIG THANK YOU TO JAY ERBAN AND HIS BROTHERS FROM WARWICK FIRE FOR INVITING ME TO THE PROVIDENCE STAIR CLIMB TO BENEFIT THE AMERICAN LUNG ASSOCIATION. GREAT TIME!
JAY IS IN THE BOX VALIDATING TIMES FROM 8-10 AM TODAY FOR 12.1 IF ANYONE STILL NEEDS THAT DONE.
I WILL BE AVAILABLE FROM 12:45-2 P TO DO THE SAME.
AT 2 PM, ANYONE WISHING TO HIT A TRAIL RUN WITH ME IN BARN ISLAND CAN MEET ME AT THE BOX.
STRENGTH:
JERK 5X5
METCON:
RUN 1 MILE
*EVERY 100 STEPS PERFORM 10 JUMPING AIR SQUATS
FOR TIME
HAVE FUN EVERYONE!
| 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 | ONE | ONE | ONE | GROUP | GROUP | ||
| 3:00 | GROUP | GROUP | GROUP | ONE | ONE | ||
| 3:45 | OPEN | GROUP | GROUP | GROUP | OPEN | ONE | ONE |
| 4:30 | OPEN | GROUP | GROUP | GROUP | OPEN | ||
| 5:15 | OPEN | GROUP | GROUP | GROUP | OPEN | ||
| 6:00 | OPEN | GROUP | GROUP | GROUP | OPEN | ||
| 6:45 | OPEN | GROUP | GROUP | GROUP | OPEN |
Friday, February 24, 2012
022512 SATURDAY WOD
#1) I'D LIKE TO WISH A HAPPY BIRTHDAY TO RACHEL! TODAY'S WOD WILL BE JUST FOR HER...
THERE WILL BE A 9:00 AM, NOON, AND 2:00 PM GROUP CLASS.
FURTHER VALIDATION WILL TAKE PLACE ON SUNDAY. JAY ERBAN WILL BE IN HOUSE FROM 8 AM - 10 AM TO PUT PEOPLE THROUGH WOD 12.1. I WILL BE THERE FROM 12-2 TO DO THE SAME.
AT 2PM ON SUNDAY, ANYONE WISHING TO GO FOR ANOTHER TOUGH MUDDER TRAIL RUN CAN MEET ME AT THE BOX. WE WILL BE CAR POOLING TO BARN ISLAND IN STONINGTON TO GO FOR A MEAN RUN.
ALSO, I WANNA CONGRATULATE EVERYBODY WHO PERFORMED THE OPEN SECTIONAL WOD YESTERDAY FOR A JOB WELL DONE! THERE WASN'T A PERSON IN THE HOUSE THAT DIDN'T DROP 110% INTO THEIR WORKOUT.
SOME NOTABLE PERFORMANCES:
JEREMY- ACTUALLY DOING A FULL WORKOUT WITHOUT GETTING NO REPPED! BUT REALLY, OUTSTANDING EFFORT BIG MAN
MIKE H.- AT 70 YEARS OLD, HE PR'D HIS 30 MODIFIED BURPEES TIME BY 2 MINUTES!
JON YAVE AND BRETT "THE TANK" MORRIS- SLAMMED OUT A FAT 113 BURPEES!
TRISTAN- SMOKED 107 AT 16 YEARS OLD.
BUT LIKE I SAID, THE LIST GOES ON. I'M VERY PROUD. CAN'T WAIT TIL NEXT WEEK'S WOD!
STRENGTH:
TAKE 10 MINUTES PRACTICING ANY OF THE FOLLOWING:
HANDSTAND WALKING, HANDSTAND HOLD AGAINST THE WALL, HANDSTAND PUSHUPS
METCON:
10 ROUNDS FOR TIME OF:
3 DEADLIFTS 225#/135#
10 ANCHORED SITUPS
*IF YOU'RE CAUGHT USING POOR FORM, RUN 400 M, THEN RESUME THE WOD.
HEADING TO PROVIDENCE TODAY TO DO A BIG STAIR CLIMB WITH JAY ERBAN AND SOME OF THE BOYS FROM WARWICK FIRE WEARING ALL OF THIS STUFF. CAN'T WAIT!
THERE WILL BE A 9:00 AM, NOON, AND 2:00 PM GROUP CLASS.
FURTHER VALIDATION WILL TAKE PLACE ON SUNDAY. JAY ERBAN WILL BE IN HOUSE FROM 8 AM - 10 AM TO PUT PEOPLE THROUGH WOD 12.1. I WILL BE THERE FROM 12-2 TO DO THE SAME.
AT 2PM ON SUNDAY, ANYONE WISHING TO GO FOR ANOTHER TOUGH MUDDER TRAIL RUN CAN MEET ME AT THE BOX. WE WILL BE CAR POOLING TO BARN ISLAND IN STONINGTON TO GO FOR A MEAN RUN.
ALSO, I WANNA CONGRATULATE EVERYBODY WHO PERFORMED THE OPEN SECTIONAL WOD YESTERDAY FOR A JOB WELL DONE! THERE WASN'T A PERSON IN THE HOUSE THAT DIDN'T DROP 110% INTO THEIR WORKOUT.
SOME NOTABLE PERFORMANCES:
JEREMY- ACTUALLY DOING A FULL WORKOUT WITHOUT GETTING NO REPPED! BUT REALLY, OUTSTANDING EFFORT BIG MAN
MIKE H.- AT 70 YEARS OLD, HE PR'D HIS 30 MODIFIED BURPEES TIME BY 2 MINUTES!
JON YAVE AND BRETT "THE TANK" MORRIS- SLAMMED OUT A FAT 113 BURPEES!
TRISTAN- SMOKED 107 AT 16 YEARS OLD.
BUT LIKE I SAID, THE LIST GOES ON. I'M VERY PROUD. CAN'T WAIT TIL NEXT WEEK'S WOD!
STRENGTH:
TAKE 10 MINUTES PRACTICING ANY OF THE FOLLOWING:
HANDSTAND WALKING, HANDSTAND HOLD AGAINST THE WALL, HANDSTAND PUSHUPS
METCON:
10 ROUNDS FOR TIME OF:
3 DEADLIFTS 225#/135#
10 ANCHORED SITUPS
*IF YOU'RE CAUGHT USING POOR FORM, RUN 400 M, THEN RESUME THE WOD.
HEADING TO PROVIDENCE TODAY TO DO A BIG STAIR CLIMB WITH JAY ERBAN AND SOME OF THE BOYS FROM WARWICK FIRE WEARING ALL OF THIS STUFF. CAN'T WAIT!
Thursday, February 23, 2012
022412 WOD FRIDAY
ALRIGHT, THE DAY HAS FINALLY COME. IT'S TIME TO PUT SOME NAMES ON THE BOARD TODAY. COME IN, WARM UP, AND THEN IT'S TIME TO GET DOWN TO BUSINESS. NO BITCHING, NO PUSSY FOOTING. JUST STRAIGHT UP GAME FACE.
WE WILL BE PERFORMING THE 2012 CROSSFIT GAMES OPEN SECTIONALS WOD 12.1 TODAY. THIS MOVEMENT IS SCALABLE, SO IF YOU'RE SCARED SHITLESS OF BURPEES (REASONABLY SO...) THAN I'LL TAKE CARE OF YOU. AFTER THE WORKOUT IS PERFORMED, WE WILL HAVE A SMALL STRENGTH SEGMENT FOR THOSE OF YOU WHO AREN'T DEAD.
METCON:
AMRAP IN 7 MINUTES:
BURPEES
YOUR TRAINER WILL GIVE YOU THE COMPLETE RUNDOWN OF THE STANDARDS FOR THIS WORKOUT. YOU WILL BE REQUIRED TO JUMP TO AN ELEVATED TARGET 6 INCHES ABOVE YOUR HANDS AT FULL EXTENSION AND TOUCH IT WITH BOTH HANDS. FUUUN... THE NORTHEAST IS LED RIGHT NOW BY AUSTIN MALLEOLO WITH 134. LET'S GO AFTER IT... THERE ARE MORE THAN ONE OF YOU IN THE GYM WITH THE HEART TO DO IT.
WE HAVE 23 PEOPLE REGISTERED RIGHT NOW FOR THE GAMES AND IT'S NOT TOO LATE TO SIGN UP IF YOU STILL WANT TO!
EACH MEMBER THAT IS PARTICIPATING IN THE GAMES WILL NEED TO BE EXAMINED ONE ON ONE BY A LEVEL ONE CERTIFIED TRAINER. ALL OTHER MEMBERS WILL BE KICKING OFF WITH THE FIRST PERSON AFTER A REVIEW OF THE STANDARDS. PLEASE BE SURE TO REMAIN CLEAR OF ANYONE BEING REVIEWED AND GIVE THEM AMPLE SPACE. AFTER YOU'VE PERFORMED YOUR WOD AND RECEIVED YOUR SCORE, SIGN ON TO YOUR GAMES LOG IN AND REGISTER YOUR SCORE, I WILL THEN SIGN ON TO VALIDATE IT.
POST METCON...
STRENGTH:
3X3 BACK SQUAT
P.S. FOR ANY AND ALL CLIENTS THAT PAY BY CASH OR CHECK, THERE IS A NEW DROP BOX IN THE GYM COURTESY OF ERIN. JUST DROP YOUR DUES INTO AN ENVELOPE ON MY DESK WITH YOUR NAME ON IT. THANKS!
SEE YOU ALL IN THE BOX!!!
PAST CROSSFIT GROTONER JANEIL STEHR IN HER LIFE AS RXD PHOTO SHOOT IN CALIFORNIA. SHE MAY HAVE TURNED A FEW HEADS... JANEIL TRAINED DURING OPEN GYM IN PREPARATION FOR REGIONALS LAST YEAR WHILE HER HUSBAND WORKED IN GROTON WITH THE NAVY.
WE WILL BE PERFORMING THE 2012 CROSSFIT GAMES OPEN SECTIONALS WOD 12.1 TODAY. THIS MOVEMENT IS SCALABLE, SO IF YOU'RE SCARED SHITLESS OF BURPEES (REASONABLY SO...) THAN I'LL TAKE CARE OF YOU. AFTER THE WORKOUT IS PERFORMED, WE WILL HAVE A SMALL STRENGTH SEGMENT FOR THOSE OF YOU WHO AREN'T DEAD.
METCON:
AMRAP IN 7 MINUTES:
BURPEES
YOUR TRAINER WILL GIVE YOU THE COMPLETE RUNDOWN OF THE STANDARDS FOR THIS WORKOUT. YOU WILL BE REQUIRED TO JUMP TO AN ELEVATED TARGET 6 INCHES ABOVE YOUR HANDS AT FULL EXTENSION AND TOUCH IT WITH BOTH HANDS. FUUUN... THE NORTHEAST IS LED RIGHT NOW BY AUSTIN MALLEOLO WITH 134. LET'S GO AFTER IT... THERE ARE MORE THAN ONE OF YOU IN THE GYM WITH THE HEART TO DO IT.
WE HAVE 23 PEOPLE REGISTERED RIGHT NOW FOR THE GAMES AND IT'S NOT TOO LATE TO SIGN UP IF YOU STILL WANT TO!
EACH MEMBER THAT IS PARTICIPATING IN THE GAMES WILL NEED TO BE EXAMINED ONE ON ONE BY A LEVEL ONE CERTIFIED TRAINER. ALL OTHER MEMBERS WILL BE KICKING OFF WITH THE FIRST PERSON AFTER A REVIEW OF THE STANDARDS. PLEASE BE SURE TO REMAIN CLEAR OF ANYONE BEING REVIEWED AND GIVE THEM AMPLE SPACE. AFTER YOU'VE PERFORMED YOUR WOD AND RECEIVED YOUR SCORE, SIGN ON TO YOUR GAMES LOG IN AND REGISTER YOUR SCORE, I WILL THEN SIGN ON TO VALIDATE IT.
POST METCON...
STRENGTH:
3X3 BACK SQUAT
P.S. FOR ANY AND ALL CLIENTS THAT PAY BY CASH OR CHECK, THERE IS A NEW DROP BOX IN THE GYM COURTESY OF ERIN. JUST DROP YOUR DUES INTO AN ENVELOPE ON MY DESK WITH YOUR NAME ON IT. THANKS!
SEE YOU ALL IN THE BOX!!!
PAST CROSSFIT GROTONER JANEIL STEHR IN HER LIFE AS RXD PHOTO SHOOT IN CALIFORNIA. SHE MAY HAVE TURNED A FEW HEADS... JANEIL TRAINED DURING OPEN GYM IN PREPARATION FOR REGIONALS LAST YEAR WHILE HER HUSBAND WORKED IN GROTON WITH THE NAVY.
022312 WOD OPEN GYM 4-7P
THE TIME IS FINALLY UPON US AND I'M DROOLING OVER THE FIRST WOD. TODAY IS OPEN GYM IN THE BOX FROM 4-7P. IT IS IMPORTANT THAT EVERYONE UNDERSTAND THAT VALIDATIONS FOR WORKOUT #1 FOR THE OPEN SECTIONALS COMPETITION WILL NOT TAKE PLACE TODAY. THEY WILL TAKE PLACE TOMORROW. THE ONLY WAY I WILL VALIDATE SCORES IS IF THE WOD IS WATCHED IN IT'S ENTIRITY BY ONE OF MY TRAINERS- JAY ERBAN, ANGEL, ANDY, CHRIS JONES, OR JEFF MAZZELLA.
CAN'T WAIT TO GET THIS KICKING OFF ON FRIDAY. WE'RE GONNA KILL IT. SEE YOU GUYS IN THE BOX!
CAN'T WAIT TO GET THIS KICKING OFF ON FRIDAY. WE'RE GONNA KILL IT. SEE YOU GUYS IN THE BOX!
Wednesday, February 22, 2012
022212 WOD WEDNESDAY
THE DAY HAS COME. IF YOU'RE REGISTERED FOR THE 2012 OPEN SECTIONALS, THE FIRST WOD WILL BE ANNOUNCED TONIGHT. WE WILL BE POSTING THAT WOD FRIDAY. IT WOULD BE IN THE BEST INTEREST OF THOSE PARTICPATING TO TAKE A NICE REST DAY TODAY OR TOMORROW. TOMORROW WILL BE OPEN GYM.
IN ORDER TO RECEIVE VALIDATION FOR YOUR WORKOUT, IT MUST BE APPROVED BY ONE OF OUR TRAINERS. ALL OF OUR TRAINERS ARE LEVEL 1 CERTIFIED. IF YOU ARE "NO REP," DISPUTING IT WILL NOT BE PERMITTED AND IS A WASTE OF TIME. STANDARDS WILL BE REVIEWED IN THEIR ENTIRITY, HOWEVER, IT IS ALSO VERY HELPFUL TO WATCH THE VIDEOS AND WOD DEMOS THAT THEY WILL BE POSTING WITH EACH WOD. AND REMEMBER, HAVE FUN!
A FEW THINGS TO MAKE NOTE OF...
APPARENTLY RUNNING WAREHOUSE IS HAVING A HUGE SALE ON INNOVATES IN THE EVENT THAT ANY OF YOU ARE LOOKING FOR NEW SHOES. THE LINK IS BELOW:
http://www.runningwarehouse.com/catpage-febMena.html
THERE IS ALSO A 5K THAT WILL BE GETTING HELD AT BLUFF POINT THIS SPRING TO BENEFIT THE WOUNDED WARRIOR PROJECT. I WANT EVERYONE TO MAKE AN EFFORT TO PARTICIPATE...
http://www.spartykanation.com/
HERE IS WHAT WE'VE GOT IN STORE FOR TODAY...
STRENGTH:
KETTLEBELL SWINGS 3X10
METCON:
ROW 1000 M THEN IMMEDIATELY PERFORM
3 ROUNDS OF:
20 DEADLIFTS 155#/115#
20 WALL BALLS 20/12# 10 FT.
FOR TIME
IN ORDER TO RECEIVE VALIDATION FOR YOUR WORKOUT, IT MUST BE APPROVED BY ONE OF OUR TRAINERS. ALL OF OUR TRAINERS ARE LEVEL 1 CERTIFIED. IF YOU ARE "NO REP," DISPUTING IT WILL NOT BE PERMITTED AND IS A WASTE OF TIME. STANDARDS WILL BE REVIEWED IN THEIR ENTIRITY, HOWEVER, IT IS ALSO VERY HELPFUL TO WATCH THE VIDEOS AND WOD DEMOS THAT THEY WILL BE POSTING WITH EACH WOD. AND REMEMBER, HAVE FUN!
A FEW THINGS TO MAKE NOTE OF...
APPARENTLY RUNNING WAREHOUSE IS HAVING A HUGE SALE ON INNOVATES IN THE EVENT THAT ANY OF YOU ARE LOOKING FOR NEW SHOES. THE LINK IS BELOW:
http://www.runningwarehouse.com/catpage-febMena.html
THERE IS ALSO A 5K THAT WILL BE GETTING HELD AT BLUFF POINT THIS SPRING TO BENEFIT THE WOUNDED WARRIOR PROJECT. I WANT EVERYONE TO MAKE AN EFFORT TO PARTICIPATE...
http://www.spartykanation.com/
HERE IS WHAT WE'VE GOT IN STORE FOR TODAY...
STRENGTH:
KETTLEBELL SWINGS 3X10
METCON:
ROW 1000 M THEN IMMEDIATELY PERFORM
3 ROUNDS OF:
20 DEADLIFTS 155#/115#
20 WALL BALLS 20/12# 10 FT.
FOR TIME
Tuesday, February 21, 2012
022112 WOD TUESDAY
METCON:
4 ROUNDS OF:
400 M RUN
10 SUMO DEADLIFT HIGH PULL 95/65#
10 CHEST TO BAR PULLUPS
FOR TIME
ROUGH ONE YESTERDAY... THIS SHOULD BE JUST AS NASTY.
SPONSER SHEETS FOR THE BURPEE FUNDRAISER ARE ON MY DESK. EVEN IF YOU DO 20 BURPEES, IT'S SOMETHING TO HELP OUT THESE POOR KIDS AFFLICTED WITH CANCER. LET'S GET IT DONE.
4 ROUNDS OF:
400 M RUN
10 SUMO DEADLIFT HIGH PULL 95/65#
10 CHEST TO BAR PULLUPS
FOR TIME
ROUGH ONE YESTERDAY... THIS SHOULD BE JUST AS NASTY.
SPONSER SHEETS FOR THE BURPEE FUNDRAISER ARE ON MY DESK. EVEN IF YOU DO 20 BURPEES, IT'S SOMETHING TO HELP OUT THESE POOR KIDS AFFLICTED WITH CANCER. LET'S GET IT DONE.
Sunday, February 19, 2012
022012 WOD MONDAY
STRENGTH:
SQUAT CLEAN 3-3-3
METCON:
10 MIN AMRAP:
15 HAND RELEASE PUSHUPS
30 PRESS 115#/75#
45 TOE TO BARS
60 BURPEES
THE REAL OBJECTIVE OF A WOD LIKE THIS IS JUST TO SEE IF YOU CAN COMPLETE ONE ROUND IN THE ALLOCATED TIME. HAVE FUN!
SQUAT CLEAN 3-3-3
METCON:
10 MIN AMRAP:
15 HAND RELEASE PUSHUPS
30 PRESS 115#/75#
45 TOE TO BARS
60 BURPEES
THE REAL OBJECTIVE OF A WOD LIKE THIS IS JUST TO SEE IF YOU CAN COMPLETE ONE ROUND IN THE ALLOCATED TIME. HAVE FUN!
SCHEDULE FOR THE WEEK OF 022012
| MON | TUES | WED | THURS | FRI | SAT | SUN | |
| 6:00 | GROUP | GROUP | GROUP | ||||
| 7:00 | |||||||
| 8:00 | |||||||
| 9:00 | GROUP | GROUP | 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 | ONE | ONE | ONE | ONE | 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 | ||
| 6:45 | GROUP | GROUP | GROUP | OPEN | GROUP |
HERE'S WHAT THE SCHEDULE IS LOOKING LIKE FOR THE WEEK. PLEASE BE SURE TO SIGN UP OR SHOOT ME A TEXT FOR SESSIONS. THANKS!
THIS SUCKED, HUH? ANYONE ELSES CALVES ROCKED?
I'D LIKE TO CONGRATULATE MY BOY HARRY FOR GETTING HIS FIRST MUSCLE UP, HE WORKED HIS ASS OFF FOR IT.
I'M ALSO VERY PROUD TO SAY THAT WE HAVE 15 PEOPLE SIGNED UP FOR THE CROSSFIT GAMES OPEN SECTIONALS 2012! I THINK THAT EVERYBODY SHOULD BE CONSIDERING SIGNING UP. IT'S A GREAT EXPERIENCE AND CHANCES ARE THAT YOU'LL BE PERFORMING THE WODS IN THE BOX ANYWAY. ALL WODS ARE COMPLETELY SCALABLE AS USUAL! SIGN UP NOW, THE FIRST WOD IS ANNOUNCED IN JUST A FEW DAYS!
games.crossfit.com
022012 WOD SUNDAY
MY APOLOGIES FOR THE LATE NOTICE- THE 9:00AM CLASS FOR TODAY IS CANCELLED. CHRIS JONES HAD AN ISSUE THIS AM AND WAS UNABLE TO MAKE IT IN.
THERE WILL BE A NOON, 2PM, AND 4:30PM GROUP SESSION TODAY.
HERE IS WHAT WE'VE GOT IN STORE FOR THE WOD:
42-30-18 OF EACH OF THE FOLLOWING:
WALLBALLS 20/12# 10 FT TARGET
KETTLEBELL SWINGS 55/35#
FOR TIME
THERE WILL BE A NOON, 2PM, AND 4:30PM GROUP SESSION TODAY.
HERE IS WHAT WE'VE GOT IN STORE FOR THE WOD:
42-30-18 OF EACH OF THE FOLLOWING:
WALLBALLS 20/12# 10 FT TARGET
KETTLEBELL SWINGS 55/35#
FOR TIME
Saturday, February 18, 2012
021812 SATURDAY WOD
METCON:
12 MIN AMRAP:
1 ROPE CLIMB 15FT.
20 BOX JUMPS 24/20"
STRENGTH:
MUSCLE UP/MUSCLE UP PROGRESSIONS 3X5
HOPE EVERYONE HAS A GREAT WEEKEND. WE WILL BE HAVING 9:00, NOON, and 2:00 PM GROUP CLASSES ON SATURDAY AND SUNDAY FOR YOU GUYS.
THERE WILL BE NO 4:30 PM GROUP
SEE YOU IN THE BOX!
CONGRATS TO TIM WAKEFIELD FOR AN ACCOMPLISHED 17 YEARS ON THE JOB. YOU WERE TRULY ONE OF A KIND BRO AND TAUGHT US THAT SKILL AND TECHNIQUE WILL ALL TOO OFTEN OUTWEIGHT VELOCITY AND INTENSITY.
12 MIN AMRAP:
1 ROPE CLIMB 15FT.
20 BOX JUMPS 24/20"
STRENGTH:
MUSCLE UP/MUSCLE UP PROGRESSIONS 3X5
HOPE EVERYONE HAS A GREAT WEEKEND. WE WILL BE HAVING 9:00, NOON, and 2:00 PM GROUP CLASSES ON SATURDAY AND SUNDAY FOR YOU GUYS.
THERE WILL BE NO 4:30 PM GROUP
SEE YOU IN THE BOX!
CONGRATS TO TIM WAKEFIELD FOR AN ACCOMPLISHED 17 YEARS ON THE JOB. YOU WERE TRULY ONE OF A KIND BRO AND TAUGHT US THAT SKILL AND TECHNIQUE WILL ALL TOO OFTEN OUTWEIGHT VELOCITY AND INTENSITY.
Thursday, February 16, 2012
021712 WOD FRIDAY
JUST A REMINDER TO EVERYONE THAT 5:15 P IS THE LAST EVENING CLASS TONIGHT. I'VE GOTTA GO BARTEND SOME YUPPY CONVENTION. YAY.
HOPE EVERYONE ENJOYED THE RANT YESTERDAY. I HAD TO MUSTER SOMETHING TOGETHER TO GET EVERYONE FIRED UP BEFORE OPEN SECTIONALS. STARTING NEXT WEEK, IT BECOMES BASEBALL SEASON FOR CROSSFITTERS ENDING WITH THE GAMES IN JULY. I CAN'T FRIGGIN WAIT!
WE HAD A NICE, MELLOW SKILL AND STRENGTH DAY YESTERDAY WHICH MEANS THAT YOU KNOW TODAY IS GOING TO SUCK.
METCON:
3 ROUNDS OF:
RUN 800 M
10 HANDSTAND PUSHUPS
10 DEADLIFTS 275#
FOR TIME
IF YOU'VE GOT A VEST, WEAR IT... ALL OF IT. LYLE, I'LL SEE YOU AT 3:45P.
POST-WOD
YOU'VE GOT 10 MINUTES TO ESTABLISH YOUR 1 REP MAX THRUSTER.
THROUGH THE COURTESY OF "COOLBOOK" I STUMBLED ACROSS THIS IDIOTIC POST... I'M NOT BOTHERED BY THE WHITNEY HOUSTON DEAL, SHE HAD ISSUES. WHAT BOTHERS ME IS THE STATEMENT THAT LT. MICHAEL MURPHY IS FORGOTTEN. THAT IS COMPLETELY WRONG. ONE OF THE REASONS THAT I LOVE CROSSFIT SO MUCH IS FOR OUR RECOGNITION OF AND ALLIANCE WITH OUR SOLDIERS. WE NEVER FORGET. FOR THOSE OF YOU THAT DON'T KNOW, WE PERFORM A WOD NAMED AFTER MICHAEL MURPHY EVERY MEMORIAL DAY. LAST YEAR WAS AWESOME. HIS ACTIONS, ALONG WITH ALL OF THE ACTIONS OF OUR TROOPS- DECEASED AND ALIVE- WILL NEVER BE FORGOTTEN. BEING THAT WE'RE ONE OF FEW CROSSFITS IN AN ACTUAL NAVY TOWN, I AM EXPECTING AN ENORMOUS TURNOUT FOR MEMORIAL DAY MURPH THIS YEAR! REST EASY BROTHER.
HOPE EVERYONE ENJOYED THE RANT YESTERDAY. I HAD TO MUSTER SOMETHING TOGETHER TO GET EVERYONE FIRED UP BEFORE OPEN SECTIONALS. STARTING NEXT WEEK, IT BECOMES BASEBALL SEASON FOR CROSSFITTERS ENDING WITH THE GAMES IN JULY. I CAN'T FRIGGIN WAIT!
WE HAD A NICE, MELLOW SKILL AND STRENGTH DAY YESTERDAY WHICH MEANS THAT YOU KNOW TODAY IS GOING TO SUCK.
METCON:
3 ROUNDS OF:
RUN 800 M
10 HANDSTAND PUSHUPS
10 DEADLIFTS 275#
FOR TIME
IF YOU'VE GOT A VEST, WEAR IT... ALL OF IT. LYLE, I'LL SEE YOU AT 3:45P.
POST-WOD
YOU'VE GOT 10 MINUTES TO ESTABLISH YOUR 1 REP MAX THRUSTER.
THROUGH THE COURTESY OF "COOLBOOK" I STUMBLED ACROSS THIS IDIOTIC POST... I'M NOT BOTHERED BY THE WHITNEY HOUSTON DEAL, SHE HAD ISSUES. WHAT BOTHERS ME IS THE STATEMENT THAT LT. MICHAEL MURPHY IS FORGOTTEN. THAT IS COMPLETELY WRONG. ONE OF THE REASONS THAT I LOVE CROSSFIT SO MUCH IS FOR OUR RECOGNITION OF AND ALLIANCE WITH OUR SOLDIERS. WE NEVER FORGET. FOR THOSE OF YOU THAT DON'T KNOW, WE PERFORM A WOD NAMED AFTER MICHAEL MURPHY EVERY MEMORIAL DAY. LAST YEAR WAS AWESOME. HIS ACTIONS, ALONG WITH ALL OF THE ACTIONS OF OUR TROOPS- DECEASED AND ALIVE- WILL NEVER BE FORGOTTEN. BEING THAT WE'RE ONE OF FEW CROSSFITS IN AN ACTUAL NAVY TOWN, I AM EXPECTING AN ENORMOUS TURNOUT FOR MEMORIAL DAY MURPH THIS YEAR! REST EASY BROTHER.
Devine Ranting 12.1 HOW TO TRAIN!
Anyone who's been in the box for more than a few months has heard my rants before. I've been so busy that I haven't been able to throw one up here for awhile now. Well, today, I've finally got a chance to throw something up here for you guys to ponder. The topic was inspired via a conversation that I was having regarding training with someone last night. The conclusion of this discussion was interrupted by a call, so I had to hit the road. Nonetheless, I'd like to sum up the idea for all of you.
When it comes to performance in the box, we all know that there is a huge spectrum of athletes at the gym.
1) The Natural- a high school or collegiate-level athlete that walks through the door with an outstanding foundation in many of the disciplines we cover. Good strength, good balance, great listening skills, and an excellent response to coaching. They've always had fitness and with CrossFit find some immediate and quick strength gains that restores their excitement for training. CrossFit also restores their love for competition.
2) The Mess- after an epiphany on the couch while eating patato chips and watching Jerry Springer or standing outside of a bar one night smoking heaters and completely innebriated, they decide its time to "get in shape." They heard a friend talking about CrossFit and decided it'd be pretty cool. They may have played some sports in grade school and were at one point pretty talented until booze and a little funny smoke came into their lives. This was me, combined with years of meatheaded strength training and heavy supplementation.
3) I'm Losing IT!- the person who at one point was extremely physically fit and with their old age start to lose what they once had. Panic sets in and they're willing to do ANYTHING to get it back.
4) The Mess 2- uncoordinated, always picked last, modest, timid, and most importantly tired of being the runt of the litter.
There is no shame in being any one or a combination of any of these people. As a matter of fact, at least those few who have entered the gym have realized his or her respective situations, and have bravely chosen to attack them.
As we all attack weaknesses, we eventually start to merge into this melting pot or mold of the "perfect athlete." The longer you work, the closer each of us starts to resemble each other's statistics. For instance, when Athlete A showed up, he could back squat 275# and deadlift 385#, but he couldn't run for shit. When Athlete B showed up, he could run marathons, but had no strength whatsoever.
Now, 2 years later, both athletes run a 21:00 5k, deadlift 415#, and back squat 305#. Now the path to such progress isn't so cut and dry. There is yet another athlete to this equation. He'd be Athlete C. Athlete C walked through the door having played football in college. He's got a 405# back squat and a 600# deadlift. He runs a 6:00 mile. The high school kids flock to him in awe. He just wants to hold onto what he's got. He can't double under, refuses to learn the squat snatch because he just plain "can't do it", and dodges any WOD's that attack his weaknesses. Once in a blue moon, he makes an attempt to attack a "goat", but slams the equipment against the wall in rage when he can't figure it out. Now we've all gotten pissed at missing a lift, but he brings this shit to a new level. Not gonna lie- I've been there. Luckily, we don't have any guys like this- anymore...
The trouble with this type of athlete is that he will forever remain in his current mold, slowly losing what he once had, resigned to the fact that he will "never" be able to handstand walk or muscle up for 5 unbroken reps. People will slowly grow to disrespect him for his lack of diversity. Although he turned heads when he walked through the door for the first week and posted incredible numbers, his co-CrossFitters quickly lose interest. In the meantime, Athlete A and B had walked in specialized in their respective fields. One was a pencil-neck runner that everyone had to tie down when the wind blew and the other was a muscle-bound meathead who couldn't wipe his own ass. Overtime, they've attacked weaknesses and slowly merged into becoming very similar athletes. The weaknesses across the board have become fewer and further between. Most importantly, they attack each and every WOD, regardless of whether it contains a goat, with unbroken passion, unwavering determination, and unmatched focus to overcome. People notice this day in and day out. And although they came through the door having been #2, #3, or #4, they've developed and earned the respect of a top dog.
In conclusion, I've got to say this- IT IS NOT THE NATURAL ABILITY THAT YOU WALK THROUGH THE DOOR WITH THAT DEFINES YOU AS AN ATHLETE, IT IS WHAT YOU DO WITH WHAT YOU'VE GOT DAY IN AND DAY OUT. CROSSFIT IS JUST AS MENTAL AS IT IS PHYSICAL. SHOW THAT YOU'VE GOT THE BALLS TO OVERCOME THE THINGS THAT HAUNT YOU AND DO IT WITH COMPOSURE. THAT IS WHAT WILL GIVE YOU RESPECT IN THE BOX...
When it comes to performance in the box, we all know that there is a huge spectrum of athletes at the gym.
1) The Natural- a high school or collegiate-level athlete that walks through the door with an outstanding foundation in many of the disciplines we cover. Good strength, good balance, great listening skills, and an excellent response to coaching. They've always had fitness and with CrossFit find some immediate and quick strength gains that restores their excitement for training. CrossFit also restores their love for competition.
2) The Mess- after an epiphany on the couch while eating patato chips and watching Jerry Springer or standing outside of a bar one night smoking heaters and completely innebriated, they decide its time to "get in shape." They heard a friend talking about CrossFit and decided it'd be pretty cool. They may have played some sports in grade school and were at one point pretty talented until booze and a little funny smoke came into their lives. This was me, combined with years of meatheaded strength training and heavy supplementation.
3) I'm Losing IT!- the person who at one point was extremely physically fit and with their old age start to lose what they once had. Panic sets in and they're willing to do ANYTHING to get it back.
4) The Mess 2- uncoordinated, always picked last, modest, timid, and most importantly tired of being the runt of the litter.
There is no shame in being any one or a combination of any of these people. As a matter of fact, at least those few who have entered the gym have realized his or her respective situations, and have bravely chosen to attack them.
As we all attack weaknesses, we eventually start to merge into this melting pot or mold of the "perfect athlete." The longer you work, the closer each of us starts to resemble each other's statistics. For instance, when Athlete A showed up, he could back squat 275# and deadlift 385#, but he couldn't run for shit. When Athlete B showed up, he could run marathons, but had no strength whatsoever.
Now, 2 years later, both athletes run a 21:00 5k, deadlift 415#, and back squat 305#. Now the path to such progress isn't so cut and dry. There is yet another athlete to this equation. He'd be Athlete C. Athlete C walked through the door having played football in college. He's got a 405# back squat and a 600# deadlift. He runs a 6:00 mile. The high school kids flock to him in awe. He just wants to hold onto what he's got. He can't double under, refuses to learn the squat snatch because he just plain "can't do it", and dodges any WOD's that attack his weaknesses. Once in a blue moon, he makes an attempt to attack a "goat", but slams the equipment against the wall in rage when he can't figure it out. Now we've all gotten pissed at missing a lift, but he brings this shit to a new level. Not gonna lie- I've been there. Luckily, we don't have any guys like this- anymore...
The trouble with this type of athlete is that he will forever remain in his current mold, slowly losing what he once had, resigned to the fact that he will "never" be able to handstand walk or muscle up for 5 unbroken reps. People will slowly grow to disrespect him for his lack of diversity. Although he turned heads when he walked through the door for the first week and posted incredible numbers, his co-CrossFitters quickly lose interest. In the meantime, Athlete A and B had walked in specialized in their respective fields. One was a pencil-neck runner that everyone had to tie down when the wind blew and the other was a muscle-bound meathead who couldn't wipe his own ass. Overtime, they've attacked weaknesses and slowly merged into becoming very similar athletes. The weaknesses across the board have become fewer and further between. Most importantly, they attack each and every WOD, regardless of whether it contains a goat, with unbroken passion, unwavering determination, and unmatched focus to overcome. People notice this day in and day out. And although they came through the door having been #2, #3, or #4, they've developed and earned the respect of a top dog.
In conclusion, I've got to say this- IT IS NOT THE NATURAL ABILITY THAT YOU WALK THROUGH THE DOOR WITH THAT DEFINES YOU AS AN ATHLETE, IT IS WHAT YOU DO WITH WHAT YOU'VE GOT DAY IN AND DAY OUT. CROSSFIT IS JUST AS MENTAL AS IT IS PHYSICAL. SHOW THAT YOU'VE GOT THE BALLS TO OVERCOME THE THINGS THAT HAUNT YOU AND DO IT WITH COMPOSURE. THAT IS WHAT WILL GIVE YOU RESPECT IN THE BOX...
Wednesday, February 15, 2012
021512 WOD THURSDAY
HOPE EVERYBODY GOT TO ATTACK SOME WEAKNESSES AT THE OPEN GYM YESTERDAY. HERE'S WHAT WE'VE GOT IN STORE FOR TODAY...
SKILL:
DOUBLE UNDERS
3 SETS OF AS MANY UNBROKEN DOUBLE UNDERS AS POSSIBLE
SETS OF LESS THAN 10 DO NOT COUNT
POST HIGHEST SET TO THE BOARD
STRENGTH:
1) BACK SQUAT FOR THE FOLLOWING SETS 15-3-10-2-5-1
2) WEIGHTED RING DIPS 4 X 10
TRAINERS WILL REVIEW EACH MOVE. WORK TOGETHER AND MAKE SURE TO KEEP EACH OTHER FOCUSED AND MOTIVATED. REMEMBER THOUGH, THERE IS ONLY ONE COACH...
2012 GAMES CHAMPION, JEFF MAZZELLA
SKILL:
DOUBLE UNDERS
3 SETS OF AS MANY UNBROKEN DOUBLE UNDERS AS POSSIBLE
SETS OF LESS THAN 10 DO NOT COUNT
POST HIGHEST SET TO THE BOARD
STRENGTH:
1) BACK SQUAT FOR THE FOLLOWING SETS 15-3-10-2-5-1
2) WEIGHTED RING DIPS 4 X 10
TRAINERS WILL REVIEW EACH MOVE. WORK TOGETHER AND MAKE SURE TO KEEP EACH OTHER FOCUSED AND MOTIVATED. REMEMBER THOUGH, THERE IS ONLY ONE COACH...
2012 GAMES CHAMPION, JEFF MAZZELLA
Tuesday, February 14, 2012
021512 OPEN GYM 4-7P WEDNESDAY
I WILL BE AT THE FIREHOUSE TODAY SO IT'LL BE OPEN GYM IN THE AFTERNOON FROM 4-7P. THERE WILL BE A 6 AM CLASS FOR ANYONE INTERESTED.
A REMINDER TO ANYONE ON THE LIST BY THE DOOR- PLEASE PAY YOUR DUES. I HAD OVER $10,000 IN BILLS THIS MONTH BETWEEN AFFILIATION FEES, INSURANCE, ETC. SO KEEPING UP IN THAT REGARD WOULD BE GREATLY APPRECIATED.
HOPE EVERYONE ENJOYED THEIR VALENTINE'S DAY! I FEEL SO FORTUNATE TO HAVE ALL OF YOU IN MY LIFE. IN THE LAST YEAR, I'VE MADE SOME TRUE FRIENDS IN THE BOX THAT I'D GIVE ANYTHING FOR. AS WE APPROACH OUR FIRST ANNIVERSARY AT CFG, I'M LOOKING FORWARD TO MANY MORE YEARS TO COME!
SATURDAY MARCH 3RD, WE WILL BE HOLDING A FUNDRAISER SIMILAR TO THAT OF CHRISTY PHILLIP'S. IN THE NEXT FEW WEEKS I'D LIKE YOU GUYS TO APPEAL TO YOUR FRIENDS AND FAMILY TO BUY A BURPEE FROM YOU. ON THE 3RD EACH INDIVIDUAL WILL BE DOING 1 BURPEE PER DOLLAR THEY INDIVIDUALLY RAISED. SO IF YOU COME IN WITH 100 DOLLARS, YOU'LL DO A HUNDRED BURPEES. SPECTATORS ARE WELCOME. THE TOTAL PROCEEDS WILL BE DONATED TO THE SAME ORGANIZATION THAT CHRISTY GAVE TO. IN OTHER WORDS, WE'RE GOING TO TRY TO EXPONENTIALLY MATCH HER DONATION. THIS IS WHAT CROSSFITTERS DO, SUPPORT EACH OTHER AND THEIR CAUSES. THE CHARITY WE WILL BE GIVING TO IS THE CHILDREN'S TUMOR FOUNDATION. INFORMATION ABOUT THE ORGANIZATION IS AVAILABLE ON:
http://www.ctf.org/index.php
THEY LOOK LIKE A TIP TOP CHARITY. BELOW IS WHAT THE MONEY GOES TO ANNUALLY:
I'M EXCITED TO SEE HOW THIS TURNS OUT. CHECKS CAN BE MADE OUT DIRECTLY TO "CHILDREN'S TUMOR FOUNDATION"
HERE'S WHAT'LL BE ON THE BOARD FOR THE 6 AM CLASS:
STRENGTH:
BENCH 3-3-3
METCON:
3 ROUNDS OF:
10 POWER SNATCHES 95/65#
20 BAR FACING BURPEES
FOR TIME
I'VE CREATED A MONSTER THAT IS TRISTAN MAIORANO...
A REMINDER TO ANYONE ON THE LIST BY THE DOOR- PLEASE PAY YOUR DUES. I HAD OVER $10,000 IN BILLS THIS MONTH BETWEEN AFFILIATION FEES, INSURANCE, ETC. SO KEEPING UP IN THAT REGARD WOULD BE GREATLY APPRECIATED.
HOPE EVERYONE ENJOYED THEIR VALENTINE'S DAY! I FEEL SO FORTUNATE TO HAVE ALL OF YOU IN MY LIFE. IN THE LAST YEAR, I'VE MADE SOME TRUE FRIENDS IN THE BOX THAT I'D GIVE ANYTHING FOR. AS WE APPROACH OUR FIRST ANNIVERSARY AT CFG, I'M LOOKING FORWARD TO MANY MORE YEARS TO COME!
SATURDAY MARCH 3RD, WE WILL BE HOLDING A FUNDRAISER SIMILAR TO THAT OF CHRISTY PHILLIP'S. IN THE NEXT FEW WEEKS I'D LIKE YOU GUYS TO APPEAL TO YOUR FRIENDS AND FAMILY TO BUY A BURPEE FROM YOU. ON THE 3RD EACH INDIVIDUAL WILL BE DOING 1 BURPEE PER DOLLAR THEY INDIVIDUALLY RAISED. SO IF YOU COME IN WITH 100 DOLLARS, YOU'LL DO A HUNDRED BURPEES. SPECTATORS ARE WELCOME. THE TOTAL PROCEEDS WILL BE DONATED TO THE SAME ORGANIZATION THAT CHRISTY GAVE TO. IN OTHER WORDS, WE'RE GOING TO TRY TO EXPONENTIALLY MATCH HER DONATION. THIS IS WHAT CROSSFITTERS DO, SUPPORT EACH OTHER AND THEIR CAUSES. THE CHARITY WE WILL BE GIVING TO IS THE CHILDREN'S TUMOR FOUNDATION. INFORMATION ABOUT THE ORGANIZATION IS AVAILABLE ON:
http://www.ctf.org/index.php
THEY LOOK LIKE A TIP TOP CHARITY. BELOW IS WHAT THE MONEY GOES TO ANNUALLY:
I'M EXCITED TO SEE HOW THIS TURNS OUT. CHECKS CAN BE MADE OUT DIRECTLY TO "CHILDREN'S TUMOR FOUNDATION"
HERE'S WHAT'LL BE ON THE BOARD FOR THE 6 AM CLASS:
STRENGTH:
BENCH 3-3-3
METCON:
3 ROUNDS OF:
10 POWER SNATCHES 95/65#
20 BAR FACING BURPEES
FOR TIME
I'VE CREATED A MONSTER THAT IS TRISTAN MAIORANO...
Monday, February 13, 2012
021412 WOD TUESDAY
HAPPY VALENTINE'S DAY EVERYBODY! SO MUCH TO TALK ABOUT...
I JUST WANTED TO GIVE YOU GUYS AN IDEA OF WHAT MY CLASSES LOOKED LIKE YESTERDAY...
3:00 PM- 3 PPL
3:45 PM- 8 PPL
4:30 PM- 9 PPL
5:15 PM-12 PPL
6:00 PM- 2 PPL
6:45 PM- 0 PPL
THAT BEING SAID... IT'S REALLY IMPORTANT THAT EVERYONE SIGNS UP WHEN THEY PLAN ON COMING INTO THE GYM. ONE OR TWO DROP-INS AREN'T A BIG DEAL, BUT 8 ARE. OUR ISSUE ISN'T ABOUT VOLUME, IT'S ABOUT TIMING. THAT BEING SAID, PLEASE SIGN UP. THANKS GUYS!
TOPIC #2. I HAD MY CROSSFIT GROTON MATHEMATICIAN, HARRY CALMAR, MEASURE THE 400 M ROUTE. FROM THE FRONT DOOR, INTO THE BACK DOOR, AND THROUGH THE BUILDING IS .256 MILES EXACTLY WHICH IS EQUAL TO JUST OVER 400 METERS. I'M GLAD WE'VE FINALLY REACHED A CONCLUSION TO THE MATTER. THE ENTIRE DISTANCE AROUND THE BUILDING IS JUST OVER .28 MILES. THANK YOU TO ALL THAT RAISED THE ORIGINAL CONCERN AND HELPED ME FIGURE THIS OUT. TO ALL OF THE CLIENTS THAT RAN THE EXTRA 1/10TH OF A MILE YESTERDAY, YOU HAVE RECEIVED AN OFFICIAL GOLD STAR IN MY HEART.
SO AGAIN, FRONT DOOR TO BACK DOOR WILL BE OUR 400 METER ROUTE.
GOTTA GIVE MY MAN TRISTAN SOME PROPS FOR TODAY'S WOD. I LOVE THE IDEA BEHIND IT...
STRENGTH:
SUMO DEADLIFT 5-3-1-1-1
METCON:
PICK A NUMBER FROM THE FIREMAN'S HAT BY THE BATHROOM DOOR.
IF YOU PICK A "1" PERFORM THE FOLLOWING:
1...10 OF EACH OF THE FOLLOWING
GLUTE-HAM RAISES
BOX JUMPS 32"/24"
IF YOU PICK A "2" PERFORM THE FOLLOWING:
1...10 OF EACH OF THE FOLLOWING
TOE TO BAR
BOX JUMPS 32"/24"
FO' TIZZLE
CHRIS JONES WILL BE IN DURING THE MORNING, I WILL BE IN FOR A BIT IN THE AFTERNOON, AND THEN ANGEL WILL BE FINISHING UP IN THE EVENING SO I CAN WINE AND DINE ERIN...
"NANCY" 021312
MY GIRL CHRISTY PHILLIPS GETTING IT DONE! CHRISTY RAISED $423 FOR THE CHILDRENS' TUMOR FUND BY DOING 1 BURPEE FOR EVERY DOLLAR RAISED. SHE'S SO BADASS AND WE'RE EXTREMELY LUCKY TO HAVE HER STOP BY WHEN SHE'S HOME WITH THE FAM. I THINK WE'RE GONNA HAVE TO DO SOMETHING SIMILAR NOW THAT WE'VE BEEN INSPIRED BY HER. NICE JOB GIRL!
I JUST WANTED TO GIVE YOU GUYS AN IDEA OF WHAT MY CLASSES LOOKED LIKE YESTERDAY...
3:00 PM- 3 PPL
3:45 PM- 8 PPL
4:30 PM- 9 PPL
5:15 PM-12 PPL
6:00 PM- 2 PPL
6:45 PM- 0 PPL
THAT BEING SAID... IT'S REALLY IMPORTANT THAT EVERYONE SIGNS UP WHEN THEY PLAN ON COMING INTO THE GYM. ONE OR TWO DROP-INS AREN'T A BIG DEAL, BUT 8 ARE. OUR ISSUE ISN'T ABOUT VOLUME, IT'S ABOUT TIMING. THAT BEING SAID, PLEASE SIGN UP. THANKS GUYS!
TOPIC #2. I HAD MY CROSSFIT GROTON MATHEMATICIAN, HARRY CALMAR, MEASURE THE 400 M ROUTE. FROM THE FRONT DOOR, INTO THE BACK DOOR, AND THROUGH THE BUILDING IS .256 MILES EXACTLY WHICH IS EQUAL TO JUST OVER 400 METERS. I'M GLAD WE'VE FINALLY REACHED A CONCLUSION TO THE MATTER. THE ENTIRE DISTANCE AROUND THE BUILDING IS JUST OVER .28 MILES. THANK YOU TO ALL THAT RAISED THE ORIGINAL CONCERN AND HELPED ME FIGURE THIS OUT. TO ALL OF THE CLIENTS THAT RAN THE EXTRA 1/10TH OF A MILE YESTERDAY, YOU HAVE RECEIVED AN OFFICIAL GOLD STAR IN MY HEART.
SO AGAIN, FRONT DOOR TO BACK DOOR WILL BE OUR 400 METER ROUTE.
GOTTA GIVE MY MAN TRISTAN SOME PROPS FOR TODAY'S WOD. I LOVE THE IDEA BEHIND IT...
STRENGTH:
SUMO DEADLIFT 5-3-1-1-1
METCON:
PICK A NUMBER FROM THE FIREMAN'S HAT BY THE BATHROOM DOOR.
IF YOU PICK A "1" PERFORM THE FOLLOWING:
1...10 OF EACH OF THE FOLLOWING
GLUTE-HAM RAISES
BOX JUMPS 32"/24"
IF YOU PICK A "2" PERFORM THE FOLLOWING:
1...10 OF EACH OF THE FOLLOWING
TOE TO BAR
BOX JUMPS 32"/24"
FO' TIZZLE
CHRIS JONES WILL BE IN DURING THE MORNING, I WILL BE IN FOR A BIT IN THE AFTERNOON, AND THEN ANGEL WILL BE FINISHING UP IN THE EVENING SO I CAN WINE AND DINE ERIN...
"NANCY" 021312
MY GIRL CHRISTY PHILLIPS GETTING IT DONE! CHRISTY RAISED $423 FOR THE CHILDRENS' TUMOR FUND BY DOING 1 BURPEE FOR EVERY DOLLAR RAISED. SHE'S SO BADASS AND WE'RE EXTREMELY LUCKY TO HAVE HER STOP BY WHEN SHE'S HOME WITH THE FAM. I THINK WE'RE GONNA HAVE TO DO SOMETHING SIMILAR NOW THAT WE'VE BEEN INSPIRED BY HER. NICE JOB GIRL!
Sunday, February 12, 2012
021312 WOD MONDAY
HAPPY MONDAY. I KNOW EVERYBODY'S ONLY JOY TODAY IS COMING TO THE BOX, SO I'LL BE SURE TO HAVE SOMETHING GOOD FOR YOU...
FORGOT TO TAKE A PICTURE OF SUNDAY'S BOARD, SO I'LL TRY TO GET TO MONDAY MORNING SO IT DOESN'T GET ERASED. HOPE EVERYONE HAD A GOOD WEEKEND, TODAY WE'LL BE HITTING THE FOLLOWING DISASTER... BELOW IS A LINK TO THE YOUTUBE OF ME DOING IT.
http://www.youtube.com/watch?v=B_sw9hs5QN8&list=UUXGbwskdB3v3A_7PKgMT5bg&index=1&feature=plcp
MOBILITY:
10 MINUTES OF SHOULDER MOBILITY USING BANDS, DOWELS (PASS THROUGHS), AND LACROSSE BALLS
METCON:
REVIEW OVERHEAD SQUAT AND THEN...
"NANCY"
5 ROUNDS OF:
400 M RUN
15 OVERHEAD SQUATS 95#
FOR TIME
OUR NEW 400 M (ACTUALLY .27 MILES) WILL BE AROUND THE ENTIRE BUILDING!!!
PAST CROSSFIT GROTONITE MATTY WOOD WAS SUPPOSED TO GET IT DONE THIS WEEKEND AT TOUGH MUDDER GEORGIA. HOPE HE MADE OUT ALRIGHT. FROM THE PICTURES, THIS SHIT LOOKED ROUGH... OF COURSE, THEY ALL DO.
FORGOT TO TAKE A PICTURE OF SUNDAY'S BOARD, SO I'LL TRY TO GET TO MONDAY MORNING SO IT DOESN'T GET ERASED. HOPE EVERYONE HAD A GOOD WEEKEND, TODAY WE'LL BE HITTING THE FOLLOWING DISASTER... BELOW IS A LINK TO THE YOUTUBE OF ME DOING IT.
http://www.youtube.com/watch?v=B_sw9hs5QN8&list=UUXGbwskdB3v3A_7PKgMT5bg&index=1&feature=plcp
MOBILITY:
10 MINUTES OF SHOULDER MOBILITY USING BANDS, DOWELS (PASS THROUGHS), AND LACROSSE BALLS
METCON:
REVIEW OVERHEAD SQUAT AND THEN...
"NANCY"
5 ROUNDS OF:
400 M RUN
15 OVERHEAD SQUATS 95#
FOR TIME
OUR NEW 400 M (ACTUALLY .27 MILES) WILL BE AROUND THE ENTIRE BUILDING!!!
PAST CROSSFIT GROTONITE MATTY WOOD WAS SUPPOSED TO GET IT DONE THIS WEEKEND AT TOUGH MUDDER GEORGIA. HOPE HE MADE OUT ALRIGHT. FROM THE PICTURES, THIS SHIT LOOKED ROUGH... OF COURSE, THEY ALL DO.
Saturday, February 11, 2012
021212 WOD SUNDAY / SCHEDULE FOR THE WEEK
THERE WILL BE GROUP SESSIONS AT 12 PM AND 2 PM TODAY.
OUR GIRL ALORA-ROSE GETTIN IT DONE IN NYC THIS WEEKEND! WAY TO GO GIRL. NOT ONLY DO YOU HAVE SOME OF THE BEST POWER CLEAN AND DEADLIFT TECHNIQUE IN THE HOUSE, BUT YOU CAN OBVIOUSLY STRUT YOUR STUFF.
WE SIGNED QUITE A FEW NEW PEOPLE YESTERDAY AND I'D LIKE EVERYONE TO MAKE THEM FEEL WELCOME. I WILL BE DOING AN OFFICIAL ASSESSMENT OF OUR MEMBERS ADDING CLASSES ACCORDINGLY. THE NEXT STEP WILL BE TO CAP MEMBERSHIP. FOR THE TIME BEING, PLEASE BE SURE TO SIGN UP FOR EVERY CLASS YOU PLAN ON ATTENDING. THANKS!
HERE'S WHAT WE HAVE IN STORE FOR TODAY:
STRENGTH:
PUSH PRESS 3-3-3
METCON:
AMRAP IN 10 MIN:
3 POWER CLEANS 155#/115#
7 GHD SITUPS
SCALE GHD SITUPS WITH 14 ABMAT SITUPS
021112
OUR GIRL ALORA-ROSE GETTIN IT DONE IN NYC THIS WEEKEND! WAY TO GO GIRL. NOT ONLY DO YOU HAVE SOME OF THE BEST POWER CLEAN AND DEADLIFT TECHNIQUE IN THE HOUSE, BUT YOU CAN OBVIOUSLY STRUT YOUR STUFF.
WE SIGNED QUITE A FEW NEW PEOPLE YESTERDAY AND I'D LIKE EVERYONE TO MAKE THEM FEEL WELCOME. I WILL BE DOING AN OFFICIAL ASSESSMENT OF OUR MEMBERS ADDING CLASSES ACCORDINGLY. THE NEXT STEP WILL BE TO CAP MEMBERSHIP. FOR THE TIME BEING, PLEASE BE SURE TO SIGN UP FOR EVERY CLASS YOU PLAN ON ATTENDING. THANKS!
HERE'S WHAT WE HAVE IN STORE FOR TODAY:
STRENGTH:
PUSH PRESS 3-3-3
METCON:
AMRAP IN 10 MIN:
3 POWER CLEANS 155#/115#
7 GHD SITUPS
SCALE GHD SITUPS WITH 14 ABMAT SITUPS
021112
| MON | TUES | WED | THURS | FRI | SAT | SUN | |
| 6:00 | GROUP | GROUP | GROUP | ||||
| 7:00 | |||||||
| 8:00 | |||||||
| 9:00 | GROUP | GROUP | 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 | ONE | ONE | |
| 3:45 | GROUP | GROUP | OPEN | GROUP | GROUP | ONE | ONE |
| 4:30 | GROUP | GROUP | OPEN | GROUP | GROUP | GROUP | GROUP |
| 5:15 | GROUP | GROUP | OPEN | GROUP | GROUP | ||
| 6:00 | GROUP | GROUP | OPEN | GROUP | GROUP | ||
| 6:45 | GROUP | GROUP | OPEN | GROUP | GROUP |
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