040112 WOD SUNDAY

FRAN!

JUST KIDDING... APRIL FOOLS.

CONGRATULATIONS TO LYLE FOR GETTING SECOND PLACE IN THE SCALED DIVISION WITH HIS PARTNER AT THE X AND Y COMPETITION IN ALBANY, NY. WAY TO GO STATE TO STATE BROTHA! THE WHOLE CREW THAT SHOT UP THERE DESERVES A HUGE CONGRATS FOR REPRESENTING OUR BOX WITH PRIDE!

I'D ALSO LIKE TO CONGRATULATE CHRIS JONES AND PENGUIN FOR THEIR RUGBY WIN THIS WEEKEND. CHRIS PASSED OFF THE "GET WELL" CARD TO HIS MOM. HE SENT THE FOLLOWING MESSAGE TO EVERYONE AT THE BOX:

"THANK YOU ALL SO MUCH FOR YOU GENUINE CARE FOR MY MOTHER WHILE SHE'S BEEN SICK. WHILE ALMOST MOVED TO TEARS TODAY AFTER READING HER CARD, SHE SAID HOW MUCH SHE MISSES YOU ALL AND WILL BE BACK AS SOON AS POSSIBLE. EVERYONE OF YOU ARE SUCH GENUINELY GOOD PEOPLE AND I CANNOT TELL YOU HOW MUCH MYSELF AND ESPECIALLY MY MOTHER APPRECIATE YOU ALL. SEE YOU IN THE BOX!" - CHRIS

THAT'S WHAT IT'S ALL ABOUT!

HERE'S WHAT WE'VE GOT IN STORE FOR TOMORROW:

STRENGTH:

FRONT SQUAT 5-3-3-1-1-1-1

METCON:

10 MIN AMRAP OF:

3 SUMO DEADLIFT HIGH PULL 75# BARBELL
3 CHEST TO BAR PULLUPS

033112 SATURDAY WOD

DON'T FORGET ABOUT OUR PROGENEX ORDER SHEET IN THE LOUNGE. IF YOU WANT SOME, GET IT FILLED OUT. I'VE ALSO GOT A DEAL RUNNING ON THE WHITE BOARD, IF YOU'D LIKE IT, LET ME KNOW SOON!
STRENGTH:

DEADLIFT 8-8-8-8

METCON:

5 ROUNDS OF:

15 AIR SQUATS
10 KETTLEBELL CLEAN AND JERKS 55#/35#
10 KETTLEBELL SWINGS

FOR TIME

OPEN GYM 032912 FRIDAY 4-7P

GREAT WOD YESTERDAY AND THANK YOU TO EVERYONE WHO CAME IN YESTERDAY TO SHOW THEIR RESPECT FOR A FALLEN HERO.

TODAY IS OPEN GYM IN THE BOX. THIS IS WHAT THE 6 AM CREW WILL BE WHACKING...

METCON:

10...1 OF EACH OF THE FOLLOWING

FRONT SQUATS 165/115#
BOX JUMPS 30"/24"

FOR TIME

032912 THURSDAY WOD

ERIN BROUGHT IT TO MY ATTENTION THAT A LOCAL MARINE HAD LOST HIS LIFE SEVERAL WEEKS PAST AND THAT IT'D BE PRETTY COOL TO TEAR UP A HERO WOD IN HIS HONOR. I WHOLEHEARTEDLY AGREED. SO, TODAY'S WOD GOES OUT TO LT.  COL. THOMAS BUDREJKO OF MONTVILLE, CT.



LT. COL. THOMAS BUDREJKO, 37 YEARS OLD, OF MONTVILLE, CT PASSED AWAY ALONG WITH 7 OF HIS BROTHERS FEBRUARY 22, 2012 IN A PRE-DEPLOYMENT TRAINING EXERCISE THAT LED TO A HELICOPTER CRASH. BUDREJKO HAS DONE 5 TOURS OVERSEAS IN HIS 16 YEARS OF SERVICE WITH THE MARINE CORPS. HIS TOURS INCLUDED KOSOVO, AFGHANISTAN, AND IRAQ 3 TIMES. HE WAS LAID TO REST ST. PADDY'S DAY 2012. HE LEAVES BEHIND HIS WIFE, DIANNA, HIS 2-YEAR OLD SON ANDREW, PARENTS DONALD AND MARY, BROTHER, STANLEY, AND SISTERS CATHERINE AND JILLIAN.

LET'S KILL THIS SHIT FOR OUR HOMETOWN HERO...

"BUD"

AMRAP 20 MIN OF:

5 BURPEE MUSCLE UPS
16 GHD SITUPS
37 DOUBLE UNDERS

032812 WEDNESDAY WOD

A REVISION TO THE SCHEDULES- THERE WILL BE THURSDAY 6AM CLASSES FROM NOW ON AT THE BOX.

ALSO, I WILL BE ADDING 9AM AND NOON GROUP SESSIONS TO THE TUESDAYS AND THURSDAYS WHICH I AM AT THE FIREHOUSE. LET ME KNOW IF YOU GUYS HAVE ANY QUESTIONS.

THERE IS AN ORDER FORM FOR THE NEXT WHOLESALE ORDER OF PROGENEX WHICH WILL BE GOING OUT IN APRIL. AS SOON AS I GET AN ORDER OVER $1000, I'LL COLLECT FUNDS AND SEND IT OUT.

I'M ALSO TEST DRIVING SOME YOR NUTRITION PRODUCTS FOR YOU GUYS WHICH ARE ALL NATURAL SUPPLEMENTS AIMED AT INCREASING RECOVERY AND PROVIDE ANTIOXIDANTS, IMMUNE SUPPORT, LIVER DETOXIFICATION, ETC. I REFUSE TO ADVERTISE OR STOCK ANYTHING I HAVEN'T FOUND RESULTS WITH SO I'LL LET YOU KNOW HOW IT GOES.

TODAY'S WORKOUT IS DONE IN HONOR OF MY BOY EMANUEL. IT'S GONNA BE A DOOZY...

5 ROUNDS OF THE FOLLOWING:

5 DEADLIFTS 185#/115#
3 POWER CLEANS 185#/115#
2 SPLIT JERK 185#/115#

FOR TIME

* ALL REPITITIONS MUST BE "TOUCH AND GO". YOU MAY ONLY DROP THE BAR IN BETWEEN ROUNDS. IF YOU DROP IT IN THE MIDDLE OF THE ROUND, YOU MUST STOP AND PERFORM 16 PISTOLS. 1 FOR EVERY YEAR THAT HARRY HAS BEEN ALIVE. HAVE FUN!



ROUGH!



HAPPY BDAY BROTHA!

SCHEDULE FOR THE WEEK OF 3/26/12

	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		ONE	ONE
11:00		ONE	ONE	ONE		ONE	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

032712 WOD TUESDAY

THIS HERO WOD HAS OUR NAME WRITTEN ALL OVER IT...


Enlarge image
U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire. He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.

---

"DEL"

25 BURPEES
400 M RUN WITH A 20# MED BALL
25 PULLUPS WITH A 20# DB
400 M RUN WITH A 20# MED BALL
25 HANDSTAND PUSHUPS
400 M RUN WITH A 20# MED BALL
25 CHEST TO BAR PULLUPS
400 M RUN WITH A 20# MED BALL
25 BURPEES

FOR TIME

REST EASY MY FRIEND. THANK YOU FOR YOUR SACRIFICE.

032612 OPEN GYM MONDAY 4-7P

I WANNA THANK EVERYONE WHO CAME OUT FOR THE THE 1 YEAR ANNIVERSARY PARTY AT CFG! IT WAS NUTS. OUR NEXT GET TOGETHER WILL BE THE MEMORIAL DAY COOKOUT. GONNA BE A LITTLE BIT TAMER, DAYTIME, GRILLING, ETC. CAN'T WAIT!

JAY ERBAN WILL BE RUNNING A 9 AM GROUP SESSION THIS MORNING IF ANYONE CATCHES THIS AND WOULD LIKE TO HEAD IN. HE SENT ME A MESSAGE LAST NIGHT OFFERING TO DO SO.

THE 6AM AND 9AM SESSIONS WILL BE PERFORMING "FILTHY FIFTY" WHICH WILL BE ON THE BOARD. WE RAN THIS A FEW MONTHS AGO AND ANDY AND I ARE INTERESTED TO SEE SOME PROGRESS.

FOR THE REST OF THE DAY, THERE WILL BE OPEN GYM FROM 4-7PM.

SEE YOU GUYS TUESDAY!

032412 WOD SATURDAY

TODAY WILL BE ROUND 2 OF THE VALIDATIONS FOR THE FINAL OPEN WOD 12.5... WE WILL ALSO BE OFFERING A WOD FOR THOSE WHO HAVE ALREADY DONE 12.5.

FROM 10 AM- NOON WE WILL HAVE THE OLYMPIC LIFTING SEMINAR WITH TANNER COOK, MEMBER OF THE CT WEIGHTLIFTING TEAM. I HAD 2 PEOPLE DROP OUT LAST MINUTE, SO ANYONE WISHING TO ATTEND, PLEASE CONTACT ME TONIGHT.

HERE'S WHAT WE'LL BE GETTING INTO TOMORROW:

"DIANNE"

21-15-9

DEADLIFTS 225/185#
HANDSTAND PUSHUPS

REST 5 MINUTES THEN HIT...

4 ROUNDS OF:

8 BOX JUMPS 24"/20"
4  TIRE FLIPS
2 ROPE CLIMBS 15 FT.

FOR TIME



TANNER IN ACTION...

DON'T FORGET ALSO LADIES AND GENTS THAT OUR 1 YEAR ANNIVERSARY PARTY IS GONNA BE AT 7P AT THE BOX. SHOULD BE A BLAST AND A GOOD CHANCE FOR EVERYONE TO GET TOGETHER!

032312 WOD FRIDAY

SORRY FOR THE LATE POST GUYS. TODAY AND TOMORROW WE WILL BE HITTING OPEN WOD 12.5. A REVIEW OF THE WOD AND MOVES WILL BE PERFORMED AT THE BEGINNING OF EACH GROUP SESSION AND VALIDATIONS WILL TAKE PLACE AS NECESSARY.

REMEMBER, THAT TOMORROW IS NOT ONLY OUR 1 YEAR ANNIVERSARY PARTY STARTING AT 7 PM, BUT ITS THE TANNER COOK OLYMPIC LIFTING SEMINAR FROM 10AM-12 NOON. SHOULD BE AN AWESOME DAY. TRISTAN HAD TO BACK OUT OF THE CLASS, SO I HAVE ONE MORE OPENING FOR IT. PLEASE LET ME KNOW ASAP IF YOU WANT IN.

HERE'S 12.5 FOR THOSE OF YOU WHO HAVEN'T SEEN IT...

7 MIN AMRAP:

3 THRUSTERS 100#
3 C2B PULLUPS

INCREASING BY 3 REPS EACH TIME FOR THE DURATION OF THE 7 MIN.

GOOD LUCK!

OPEN GYM 032212 THURSDAY

OPEN GYM IN THE BOX FROM 4-7P TODAY. ATTACK A GOAT FOR GOD'S SAKE.

THERE WILL BE A 6AM GROUP SESSION AND THEY WILL BE PERFORMING THE FOLLOWING:

5 ROUNDS OF:

15 MED BALL CLEANS
15 AIR SQUATS
15 HAND RELEASE PUSHUPS

FOR TIME

GET SOME!!!

STRENGTH DAY AT THE BOX TODAY...

#1) HANDSTAND PUSHUP 4 SETS TO FAILURE

#2) BENCH PRESS 5-5-5-5

#3) GHD SITUPS 4X10
              -CONCENTRATE ON CONTRACTING YOUR QUADS!

#4) HOLDS AT THE TOP OF A PRESS USING ROUGHLY 60% OF YOUR 1 REP MAX
             - 4 SETS X 30 SECONDS

032012 WOD TUESDAY

PLEASE DON'T FORGET TO SIGN UP FOR CLASSES. THANKS GUYS!

I THINK IT'S TIME FOR A NICE RUNNING WOD TODAY TO PISS OFF ALL THE MEINEKE EMPLOYEES... SCREW EM.

RUN 1 MILE
15 KETTLEBELL SWINGS 55/35#
30 OVERHEAD SQUATS 155#/105#
15 KETTLEBELL SWINGS 55/35#
RUN 1 MILE

NO RACKS ALLOWED TO GET RXD ON THIS ONE GENTS. TAKE THAT SHIT FROM THE GROUND.



I WILL BE PUTTING UP ANOTHER SIGN UP SHEET FOR NEXT MONTH'S PROGENEX ORDER THIS WEEK.

DON'T FORGET ABOUT OUR PARTY SATURDAY NIGHT IN THE BOX 7 PM.

OUR NEW TSHIRTS HAVE OFFICIALLY BEEN ORDERED. THEY WILL BE $25 A PIECE AND WILL ARRIVE IN ABOUT 2 WEEKS OR SO... I CAN'T WAIT! THESE THINGS ARE SICK.

SCHEDULE FOR THE WEEK OF 031912-032612

	MON	TUES	WED	THURS	FRI	SAT	SUN
6:00	GROUP		GROUP	GROUP	GROUP
7:00
8:00
9:00	GROUP	GROUP	GROUP		GROUP	GROUP	GROUP
10:00	ONE	ONE	ONE		ONE	TC	ONE
11:00	ONE	ONE	ONE		ONE	TC	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	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

031912 WOD MONDAY

According to UPS tracking, our Progenex order should be in sometime today. I will also be placing the order for our new tshirts as well. If you see the Progenex order in the lounge, please check with me before you take anything. I want to make sure to check everyone off of the list and make sure that everyone gets what they ordered.

DON'T FORGET ABOUT OUR EVENTS THIS SATURDAY...

1) WE WILL BE HOLDING THE FIRST OF OUR OLY LIFTING SEMINARS WITH TANNER COOK, MEMBER OF THE CT WEIGHTLIFTING TEAM AT 10 AM

2) OUR 1 YEAR ANNIVERSARY PARTY WILL COMMENCE AT 7 PM. BYOB AND POT LUCK. KEEP IT PG FOR AT LEAST THE FIRST HOUR FOLKS.

HERE IS WHAT WE'VE GOT IN STORE FOR TOMORROW...

STRENGTH:

3X20 HOLLOW BODY ROCKS

WARMUP:

500 M ROW

METCON:

50 BURPEE PULLUPS WITH A CURVE BALL (READ BELOW)

FOR TIME

* BEFORE YOU COME UP FROM EACH BURPEE, COMPLETE 2 PUSHUPS. YOUR 2ND PUSHUP WILL BE THE ONE THAT TAKES YOU BACK TO A STANDING POSITION

** EVERYTIME YOU JUMP UP TO THE BAR, PERFORM 2 PULLUPS

SO, 1 REPITITION IS THE FOLLOWING:

DROP TO THE GROUND SO THAT YOUR CHEST AND THIGHS HIT THE GROUND, PERFORM 2 PUSHUPS, RETURN TO A STANDING POSITION, JUMP UP TO THE BAR, AND PERFORM 2 PULLUPS.



MY HOW THIS PLACE HAS CHANGED... WE'LL BE HITTING 1 YEAR THIS WEEK. ONLY A HANDFUL OF OUR CLIENTS ACTUALLY KNOW HOW MUCH WE'VE PUT INTO THE PLACE OVER THE LAST YEAR. IN OUR SECOND YEAR, THE CHANGES WON'T STOP. MORE ROWERS, MORE STORAGE, MORE EDUCATION, MORE MOVEMENTS, CONSTANTLY-VARIED TORTURE. LOVE IT. THANK YOU ALL FOR YOUR PATRONAGE. LOOKING FORWARD TO SEEING YOU ALL SATURDAY!

031812 WOD SUNDAY

THERE WILL BE NO 9:00 AM WOD SUNDAY MORNING FOR OBVIOUS REASONS.

THERE WILL HOWEVER BE A NOON, 2:00 P, AND A 4:30 P.

HERE'S WHAT WE'LL BE HITTING FOR THE DAY...

METCON:

"FRAN"

21-15-9

THRUSTERS 95#/65#
PULLUPS

FOR TIME

YEAH, YOU READ THAT RIGHT... THE DAY AFTER ST. PADDY'S DAY.

031712 WOD SATURDAY

HAPPY ST. PADDY'S DAY EVERYBODY! PLEASE HAVE A SAFE WEEKEND.

TODAY, WE WILL BE DOING OUR SECOND DAY OF VALIDATIONS FOR THE OPEN SECTIONAL WOD 12.4

THERE WILL BE A DEADLIFT PROGRESSION ON THE BOARD FOR EVERYONE THAT HAS ALREADY DONE 12.4



PLEASE REMEMBER THAT VALIDATIONS WILL ONLY TAKE PLACE WHEN CHRIS DOES NOT HAVE A ONE ON ONE SESSION. THANKS!

031612 WOD FRIDAY

HOPEFULLY EVERYONE IS DONE BEING MAD AT ME FOR MAKING THEM RUN YESTERDAY. TODAY, WE'RE GOING TO BE HITTING CROSSFIT OPEN WOD 12.4 IN THE BOX. THIS IS A ROUGH ONE. WE WILL ALSO BE DOING VALIDATIONS TOMORROW AT CHRIS'S AVAILABILITY.

5:15 IS THE LAST GROUP SESSION TODAY.

ANOTHER IMPORTANT NOTE, ONCE IT IS TIME FOR 1-ON-1 SESSIONS TOMORROW, ALL VALIDATIONS WILL STOP UNTIL THE NEXT GROUP SESSION.

THANKS!

CROSSFIT OPEN SECTIONAL WOD 12.4

AMRAP 12 MIN:

150 WALLBALLS
90 DOUBLE UNDERS
30 MUSCLE UPS

____________________________

INTERMEDIATE SCALING:

AMRAP 12 MIN:

100 WALLBALLS
90 DOUBLE UNDERS OR 270 SINGLE UNDERS
30 CHEST TO BAR PULLUPS
30 RING DIPS

______________________________

BEGINNER SCALING:

AMRAP 12 MIN:

50 WALLBALLS
90 SINGLE UNDERS
30 JUMPING PULLUPS
30 BOX DIPS

GOOD LUCK! SEE YOU IN THE BOX!

031512 WOD THURSDAY

SKILL:

ATTACK ONE OF THE TWO FOLLOWING:

5 MIN OF DOUBLE UNDER WORK, NO MORE!!!

5 MIN OF MUSCLE UP WORK

METCON:

SPRINT 400 M
REST 1 MINUTE
SPRINT 800 M
REST 90 SECONDS
SPRINT 1200 M
REST 2 MINUTES
RUN 1600 M

POST ALL 4 SEPARATE TIMES TO THE BOARD

FOR TIME

NOT A BIG FAN OF DIABLO UNDERS!





031412 OPEN GYM WEDNESDAY

OPEN GYM IN THE BOX WILL BE FROM 4-7P

THE OPEN SECTIONAL WOD WILL BE ANNOUNCED TONIGHT AT 8PM

DEPENDING ON THE CONTENT, I WILL BE SCHEDULING IT EITHER THURSDAY OR FRIDAY.

OUR 6AM CLASS WILL BE HITTING THE FOLLOWING:

BACK SQUAT 5-5-3-1-1-1-1

COOL DOWN AFTERWARDS WITH A 500 M ROW


BIG CHAD IN TALIBAN COUNTRY. CHAD WILL BE HOME SOON TO JOIN THE CFG FAMILY WITH HIS WIFE. VERY PROUD BRO! CAN'T WAIT TO HAVE YOU JOIN THE RANKS. HAVE A SAFE TRIP HOME!

031312 WOD TUESDAY

JUST SO EVERYONE KNOWS, THE TANNER COOK SEMINAR IS FILLED. LIKE I SAID THOUGH, IT WON'T BE THE LAST ONE WE HOLD. I'M SURE HE'LL BE WILLING TO COME BACK A FEW TIMES.


METCON:

COMPLETE THE FOLLOWING CHIPPER:

50 CHEST TO BAR PULLUPS
30 STONE TO SHOULDER LIFTS 110#/70#
10 MUSCLE UPS
30 HANDSTAND PUSHUPS
50 HAND RELEASE PUSHUPS

FOR TIME

IF YOU DON'T HAVE MUSCLE UPS, SUBSTITUTE CHEST TO BAR PULLUPS AND RING DIPS. SCALE ACCORDINGLY.

PROGENEX ORDER UPDATE

FYI, THE PROGENEX ORDER HAS BEEN SHIPPED AND WILL BE HEAR 3/19 ACCORDING TO THE UPS TRACKING.

TANNER COOK SEMINAR 3/24/12

ON SATURDAY, MARCH 24TH FROM 10 AM-NOON, WE WILL BE HOSTING AN OLYMPIC LIFTING SEMINAR UNDER THE COMPANY OF TANNER COOK. TANNER IS A YOUNG OLYMPIC LIFTING WITH THE CT WEIGHTLIFTING TEAM. AT THE AGE OF 18, HE HAS A 262# COMPETITION CLEAN AND JERK AND A 186# SNATCH. EACH OF THOSE HAS PROBABLY GONE UP SINCE THEN. TANNER HAS TRAINED DIRECTLY UNDER US OLYMPIC LIFTING COACH MIKE BURGENER AND CT OLYMPIC LIFTING COACH GARY VALENTINE. THIS KID IS NO JOKE. THIS WON'T BE THE ONLY SEMINAR THAT WE HAVE WITH TANNER. COST WILL BE $50 PER MEMBER AND CLASS SIZE WILL BE LIMITED TO 8 PEOPLE. LET ME KNOW ASAP IF YOU ARE INTERESTED AS I'M SURE THE SPOTS WILL FILL RAPIDLY.

031212 WOD MONDAY

I'D LIKE TO START TODAY'S POST BY CONGRATULATING 2 OF OUR MEMBERS FOR THEIR CODE SAVE ON FRIDAY NIGHT. GROTON TOWN PD OFFICERS JOEL LENDA AND CHRIS BANKS ARRIVED FIRST DUE TO A MEDICAL CALL FRIDAY NIGHT AND FOUND A PATIENT PULSELESS AND NOT BREATHING. IMMEDIATELY, OUR 2 CROSSFIT GROTON BROTHERS WENT TO WORK PERFORMING CPR. AFTER DEFIBRILLATING THE PATIENT, JOEL AND CHRIS WERE ABLE TO BRING THIS INDIVIDUAL BACK TO LIFE. WAY TO GET THE JOB DONE GUYS! I'M SO PROUD TO HAVE YOU GUYS AS FRIENDS AND MEMBERS. SOMEONE IS ALIVE BECAUSE OF YOU.




IF YOU GUYS HAVEN'T ALREADY NOTICED, I'M A BIT OF A PHILANTHROPIST-SP? YOU KNOW WHAT I MEAN. THERE ARE QUITE A FEW CHARITIES AVAILABLE TO DONATE TO IN THE BOX RIGHT NOW. JAY ERBAN IS GEARING UP TO PERFORM ANOTHER STAIR CLIMB IN FULL FIRE GEAR IN HARTFORD TO BENEFIT THE AMERICAN LUNG ASSOCIATION, AN AWESOME CHARITY SET ON GETTING KIDS NEVER TO START SMOKING AND FINDING A CURE FOR LUNG CANCER. REMEMBER, SMOKERS AREN'T THE ONLY ONE'S WHO GET IT.

NEXT, MIKEY BEDNARZ'S LITTLE BOY ZACH IS COLLECTING MONEY FOR A JUMP ROPE FUNDRAISER AT SCHOOL TO BENEFIT THE AMERICAN HEART ASSOCIATION. NOT ONLY DO THEY WORK ON FINDING BETTER TREATMENTS FOR HEART DISEASE, BUT THEY DO A LOT TO LET PEOPLE AND KIDS KNOW HOW TO TREAT THEIR BODIES.

WITHIN THE NEXT WEEK, I WILL BE COLLECTING THE FINAL CONTRIBUTIONS TO THE WOUNDED WARRIOR PROJECT BY THE FRONT DOOR AND SENDING THEM OFF. THIS ORGANIZATION WORKS ITS ASS OF TO BUILD HOMES AND RAMPS FOR WOUNDED AND DISABLED VETS THAT GAVE A LARGE PART OF THEMSELVES FOR OUR FREEDOM. THEY ARE ALSO WORKING HEAVILY ON THE TREATMENT OF PTSD FOR OUR VETS.

WITHIN THE NEXT MONTH, I'LL ALSO BE PUTTING TOGETHER A FUNDRAISER TO BENEFIT THE CHILDREN OF NORWICH FIREFIGHTER BEN DEMOND WHO WAS KILLED FRIDAY NIGHT ON I-395 BY AN ALLEGED DRUNK DRIVER. HIS CHILDREN ARE CURRENTLY BEING TREATED AT HARTFORD HOSPITAL AND I'M SURE THE FAMILY WILL BE IN NEED OF OUR HELP. LET'S DO THIS.

IF YOU HAVE A BUCK, A QUARTER, WHATEVER- TOSS IT IN FOR ONE OF THESE CAUSES. IT MAY BE CHUMP CHANGE FOR US, BUT IT MEANS THE WORLD TO THESE CHARITIES. IN THE AFTERMATH OF A HORRIBLE RECESSION, WE'RE ALL HURTING, BUT IMAGINE HOW CHARITIES ARE OPERATING... THANKS GUYS!

AND NOW ONTO BUSINESS...

STRENGTH:

REVERSE HYPERS 4X20

METCON:

21-15-9 OF EACH OF THE FOLLOWING:

HANG POWER SNATCH 115#/75#
BACK SQUATS 115#/75#

WITH A 400 M RUN AFTER EACH ROUND

FOR TIME


MY SINCEREST CONDOLENCES TO THE FAMILY, FRIENDS, AND L-892 BROTHERS FOR THEIR LOSS. I KNOW WHERE YOU'RE AT... REST EASY BEN.





031112 SUNDAY WOD

OUTSTANDING PERFORMANCE FROM EVERYONE INVOLVED YESTERDAY! I WANT TO THANK ALL OF THE GUYS THAT WERE THERE WHEN I SPONTANEOUSLY DECIDED TO TEAR IT UP IN THE AFTERNOON. WOULD HAVE NEVER SCORED THAT WELL WITHOUT YOU GUYS (10 ROUNDS +10 REPS). WHAT A GREAT FAMILY WE'VE GOT HERE.

TODAY WE'LL BE DOING VALIDATIONS ALL DAY AS WELL FOR OPEN WOD 12.3

VALIDATIONS WILL BE PERFORMED AT CHRIS'S AVAILABILITY DURING THE 9 AM, NOON, AND 2 PM GROUP SESSIONS. MEMBERS WHO HAVE ALREADY BEEN VALIDATED AND WISH TO GET ONE IN WILL BE UNDER OPEN GYM. PLEASE JUST BE RESPECTFUL OF THOSE GETTING VALIDATED.

12.3

AMRAP 18 MIN OF:

15 BOX JUMPS 24/20"
12 PUSH PRESS 115#/95#/75#
9 TOES TO BAR

GOOD LUCK EVERYONE AND SEE YOU IN THE BOX!

031012 WOD SATURDAY

MIKE HUBBERT GETTING IT DONE! FOR THOSE OF YOU THAT DON'T KNOW MIKE, HE'S ONE OF MY ONE ON ONE CLIENTS. HIS DAUGHTER PURCHASED SOME SESSIONS FOR HIM AT CHRISTMAS TIME AND ALTHOUGH A LITTLE SKEPTICAL, MIKE HAS FULLY EMBRACED THE WORLD OF CROSSFIT. WHEN HE JOINED, WE COVERED HIS PERSONAL OBJECTIVES WHICH WAS QUITE SIMPLE- GET HIS GOLF SWING BACK. I MERGED THAT OBJECTIVE WITH MY #1 GOAL- RESTORE FUNCTIONAL MOVEMENT AND THEN ACHIEVE OVERALL HEALTH. IN JUST A FEW WEEKS, MIKE HAS PR'D HIS 500 M ROW TIME BY 2 MINUTES. HE'S PERFORMING WEIGHTED SQUATS AFTER NOT EVEN BEING ABLE TO DO AN AIR SQUAT, AND AS YOU CAN SEE ABOVE, IS DOING FARMER CARRIES WITH 70 LBS. NOT TO SHABBY SEEING AS THAT IS ONE LB. PER YEAR HE'S BEEN ALIVE. MIKE, YOU'RE A PLEASURE TO HAVE IN THE GYM AND AN INSPIRATION TO ALL OF US.


TODAY WE'LL BE HITTING OPEN WOD 12.3

GROUP SESSIONS WILL BE TAKING PLACE AT 9 A, 12 NOON, AND 2 PM

I WILL HAVE ONE ON ONE SESSIONS THE REST OF THE TIME, HOWEVER, TRISTAN WILL BE IN PART OF THE DAY TO VALIDATE AS WELL.

WE WILL ALSO BEING DOING VALIDATIONS TOMORROW.

THE WOD IS;

18 MIN AMRAP OF:

15 BOX JUMPS 24"/20"
12 PUSH PRESS 115#/95#/75#
9 TOES TO BAR

GOOD LUCK EVERYBODY!

SOMEONE BRING ME A COFFEE, IT'S GONNA BE A LOOONG DAY OF COUNTING!

030912 WOD FRIDAY

HERE'S ANOTHER VIDEO OF YAVE GETTING IT DONE ON BURPEE DAY...

http://www.youtube.com/watch?v=TphdLjjHhtA

AND OF CHRIS, KATHY, AND I...

http://www.youtube.com/watch?v=TJMliS0D_vE&feature=youtube_gdata_player


OPEN SECTIONAL WOD 12.3

WE WILL BE VALIDATING MEMBERS OF THE 6 AM CLASS THIS MORNING (TIME PERMITTING OF COURSE)

VALIDATIONS WILL ALSO BE TAKING PLACE SATURDAY AND SUNDAY ALL DAY SO PLAN ACCORDINGLY

BELOW IS FRIDAY'S WOD...

STRENGTH:

DEADLIFT 5-3-1-1-1

METCON:

300 DOUBLE UNDERS FOR TIME

* EVERY 4TH MINUTE, RUN A 400 M LAP UNTIL THE WOD IS COMPLETE

SO, RUN AT 4 MIN, 8 MIN, 12 MIN, 16 MIN, 20 MIN UNTIL YOU ARE DONE. THE FASTER YOU RUN, THE MORE TIME YOU'LL HAVE TO DO DOUBLE UNDERS.

IF YOU DON'T HAVE DOUBLE UNDERS, SINGLES X 3



LOU AS MICHAEL PHELPS AT THE HALLOWEEN PARTY... I KNOW.

JUST SO YOU GUYS KNOW, THE PROGENEX ORDER HAS BEEN PLACED. I ALSO PUT A SIZABLE ORDER IN FOR SOME SINGLE SERVING PACKAGES FOR THOSE OF YOU WHO WANT TO TRY IT OUT. I SPOKE TO JASON AT PROGENEX AND TOLD HIM WE'RE GONNA TRY TO DO THIS EVERY OTHER MONTH OR SO. NO SHIPPING, GREAT PRODUCT, BIG DISCOUNT, CAN'T BEAT IT.

ONE OF THE BURPEE VIDEOS...

http://www.youtube.com/watch?v=BLhTaWO3voI

030812 THURSDAY WOD

WOD 12.3 HAS BEEN ANNOUNCED! SOUNDS LIKE A MEAN ONE TOO. SATURDAY AND SUNDAY WE WILL BE DOING VALIDATIONS ALL DAY FOR THIS WOD.

FOR THE TIME BEING...

SKILL:

TOE TO BAR WORK FOR 10 MINUTES

NON-COMPETITORS: ROW 500 M

WATCH THIS:

http://www.youtube.com/watch?v=bcfTyeGDn7s&feature=results_main&playnext=1&list=PLDD09CA8D13A75B70

THEN...

METCON:

5 ROUNDS OF:

12 WALLBALLS 20/12#
12 LUNGES (STATIONARY) HOLDING A 45# BAR OVERHEAD

FOR TIME